4/19/13

Friday 130419

Row 1000

2 Rounds NOT for time:
Strict HSPU - 3.2.2; rest 5-10sec between clusters (this means do 3 reps, rest 5-10sec, do 3 reps, rest 5-10sec, and do 3 more reps)
GHD Back Extensions - 7-10 reps
Double-under - 20-40 UB Reps (if you don’t make at least 20 reps, start over)
46, 50
+
A. Snatch Grip Deadlift - 6,6,6,6 @ 31x0; rest 2min b/t sets (utilize straps for this)
185 all 4

B. Snatch Grip BTN (behind the neck) Push Press - 8,8,8 @ 31x2; rest 90sec b/t sets (reps 6-8 should be a challenge, these reps need to be a struggle to press-out)
95, 135, 135, 135 (6/2)

+
C. Power Snatch - 10 x 3-5 reps @ 65%; ON THE MINUTE
125, 3 every set for maximum deep practice

+
6 Rounds: (record # of burpees & distance for each round)
30sec Burpees (max height jump)
30sec Rest
30sec Row (max distance in (m))
3min Rest
R1: 13, 183
R2: 13, 172
R3: 13, 168
R4: 13, 171
R5: 13, 164
R6: 13, 167

4/17/13

1000-2000m Row - 3:50 (1:55 pace)
+
3 Rounds NOT for time:
Strict HSPU - 4-6 reps
KB Single-Leg Deadlift - 6-8 reps/leg 8 reps w 53s
Double-unders - 20-40 UNBROKEN (if you break before you reach 20, start over)
20, 23, literally did 20 sets and couldn't pass 18 so I moved on
Rest 30sec between rounds
+
A. Deadlift - 5,5,5,5 @30x1; on the minute
225,225,245,245

B. Weighted Bar Dip - 8,8,8,8 @30x1; on the minue
35# all sets
2 unbroken, set 3 was 6/2, set 4 was 3 then all 1s. 2 no reps, finished 7 in the minute

C. Good Morning - 6,6,6 (moderate) @2111; rest 60sec
75#

+
Row - 3000m @ 80-85% effort; rest exactly 5min
Time: 11:38.1 (pace 1:56)

Run - 2000m @ 80-85% effort; (run this as 2 x [800m Loop and around building])
Time: 7:42

+
Airdyne 10min @ Z1

4/16/13

Monday 130415
Row 1000-2000m @ Z1
+
3 Rounds NOT for time
Muscle-ups 3-5 reps
GHD Sit-ups 8-12 reps
DB SA Overhead Squat 2-3 reps/arm
15#
+
A. Back Squat - 6,6,6,6 @30x1; rest 2min
205, 205, 225, 225

B. Weighted C2B Chin-up (supine grip) - 8,8,8,8 @31x0; rest 90sec
35,35 (6), 26 (4,2,1,1), 26 (4,3,1)

C. DB Step-up - 8,8,8 each leg; rest 15sec between legs/60sec between sets
53 each hand all sets

D. Power Clean - 10 x 3-5 TnG reps @ 65%; on the minute
165 (4 sets of 5, 6 sets of 3)

+
Airdyne 6 x 20sec at 100%; rest 3 minutes (rest 5min between 3 & 4) - record AVG WATT
R1: 756 avg, 24 cal
R2: 665 avg, 20 cal
R3: 729 avg, 19 cal
R4: 625 avg, 17 cal
R5: 652 avg, 18 cal
R6; 723 avg, 20 cal
+
Airdyne 10min @ Z1

4/12/13 OPT test

Please make sure you are recording your test results.

Row 1000-2000m @ Z1

+

3 Rounds:

150m Row

6 KBs @ 44,53,62 by round

9 Burpees AFAP

Rest 2-3min between rounds


OPT test

3 Rounds:

250m Row

15 KBs @ 62#

25 Burpees

15 KBs @ 62#

250m Row

Rest exactly 12min

R1: 3:58
R2: 4:16
R3: 4:22
And Puke

+

10min Airdyne @ Z1

4/11/13

Row 1000-2000m @ Z1
+
Full body D.ROM
+
3 Rounds of not for time of:
Box Jump from Pause Squat - 3-4 reps @ 30-36", every rep starts with a 2sec pause below parallel, explode up onto the box, step down, compose yourself and repeat.
MB Slam - 3-4 reps @ 20-30#, these are for maximum explosiveness not time, make sure you are utilizing full body movements for each.
Scapular Pull-up - 4-5 reps, hanging at full extension, retract your scapula to lift your body 4-5" then return to full extension
+
Back Squat - work to 1RM in 15min
135x10, 185x5, 225x2, 255, 275, 300, fail 315 2x
+
Weighted Pull-up - work to 1RM in 15min
53, 70, 79, 96, 116, 121, fail 126
+
Rest exactly 10min
+
2000m Row for time
Time: 7:12.7 (1:48 pace)

4/9/13

1000m Row @ Z1
+
2 Rounds not for time
5-6 Total Body Throws, 10#
4-5 Box jumps @ 44"
3-4 Depth Jumps 12" to 20"
+
A. Power Clean - work to 1RM in 15min
5x95, 5x135, 2x185, 205, 225, 245, 255, 2xfail 265
+
Rest exactly 2min
+
B. Power Clean - 30 Reps for time @ 80% of 1RM
205
Time: 8:04
+
Airdyne 10min @ Z1

4/8/13

A. Deadlift - work to 1RM in 15min
2x10 of 155, 5x265, 315, 355, 375, 405, 415

B. CG Bench Press (hands 14" apart) - work to 1RM in 15min
10x135, 4x185, 205, 225, 255, 275, 290


Rest 10min

+

C. 50 HSPU for time
Time: 5:38

+

20min choice cyclical Z1