1-Dec
AM
A. Snatch grip deadlift 2x7; rest 2:30
B. Push press 2x7; rest 2:30
PM
Run 5 min z1
+
Run 90 sec @85%
Run 90 sec @50%
x10
+
Run 5 min z1
12/2/11
Tuesday, November 29th 2011
AM
A. Power clean 2x7; rest 2 min
B. Pendlay Rows 3x7; rest 2 min
PM
All @99%
For time:
400 meter run
Max burpees in remaining time from 2 min countdown clock
Rest 15 min
30 seconds max clean and jerk 115
30 seconds max box jumps 24"
30 seconds max chin ups
30 seconds max burpees
Rest 15 min
Row 700meters for time
A. Power clean 2x7; rest 2 min
B. Pendlay Rows 3x7; rest 2 min
PM
All @99%
For time:
400 meter run
Max burpees in remaining time from 2 min countdown clock
Rest 15 min
30 seconds max clean and jerk 115
30 seconds max box jumps 24"
30 seconds max chin ups
30 seconds max burpees
Rest 15 min
Row 700meters for time
Sunday, November 27th 2011
60 minutes @ easy pace
Play with the following:
Light airdyne
Light row
Bar Muscle ups
HS Walks
HSPU
Ring dips
Mobility
Turkish Get ups
Play with the following:
Light airdyne
Light row
Bar Muscle ups
HS Walks
HSPU
Ring dips
Mobility
Turkish Get ups
Saturday, November 26th 2011
26-Nov
AM
10 min amrap:
30 double unders
5 ring handstand push ups
Noon
"Helen"
3 rounds for time:
400m run
21kbs 1.5 pood
12 chin ups
PM
Run 3k for time
AM
10 min amrap:
30 double unders
5 ring handstand push ups
Noon
"Helen"
3 rounds for time:
400m run
21kbs 1.5 pood
12 chin ups
PM
Run 3k for time
Thursday, November 24th 2011
24-Nov
AM
A. Snatch pulls 2x7; rest 2:30
B. Split jerk 2x7; rest 2:30
PM
Run 5 min z1
+
Run 1 min @85%
Run 1 min @50%
x15
+
Run 5 min z1
AM
A. Snatch pulls 2x7; rest 2:30
B. Split jerk 2x7; rest 2:30
PM
Run 5 min z1
+
Run 1 min @85%
Run 1 min @50%
x15
+
Run 5 min z1
Tuesday, November 22nd 2011
22-Nov
AM
A. Front squat 2x7; rest 2 min
B. Weighted chin up 2x7; rest 2 min
PM
All @99%
500m row for time
Rest 15 min
45 seconds max burpees AFAP
45 seconds max distance airdyne
Rest 15 min
90 second amrap
7 push press 185#
10 chest to bar chin ups
AM
A. Front squat 2x7; rest 2 min
B. Weighted chin up 2x7; rest 2 min
PM
All @99%
500m row for time
Rest 15 min
45 seconds max burpees AFAP
45 seconds max distance airdyne
Rest 15 min
90 second amrap
7 push press 185#
10 chest to bar chin ups
Monday, November 21st 2011
21-Nov
3 muscle ups on the minute for 10 minutes
+
5-1-5-1-5 HSPU ladder - unbroken - 5,4,3,2,1,2,3,4,5....
+
30 turkish get ups not for time (1.5 pood)
3 muscle ups on the minute for 10 minutes
+
5-1-5-1-5 HSPU ladder - unbroken - 5,4,3,2,1,2,3,4,5....
+
30 turkish get ups not for time (1.5 pood)
Tuesday, November 15th 2011
15-Nov
Increase weight per set in each movement
3 sets:
3 tough TnG power snatch
Sprint 150 meters
Rest 2:30
+
3 sets:
3 tough TnG deadlift
Row sprint 22 seconds
Rest 2:30
+
3 sets:
3 tough TnG power clean
Airdyne sprint 22 seconds
Rest 2:30
Increase weight per set in each movement
3 sets:
3 tough TnG power snatch
Sprint 150 meters
Rest 2:30
+
3 sets:
3 tough TnG deadlift
Row sprint 22 seconds
Rest 2:30
+
3 sets:
3 tough TnG power clean
Airdyne sprint 22 seconds
Rest 2:30
Monday, November 14th, 2011
14-Nov
A. Back squat build to a 1rm
B. Weighted chin ups close grip supinated 3x5; rest 3 min
C. 30 muscle ups for time
A. Back squat build to a 1rm
B. Weighted chin ups close grip supinated 3x5; rest 3 min
C. 30 muscle ups for time
11/8/11
Wednesday, November 9th 2011
A. Chain squats 2x10; rest 90 seconds (focus on speed, not resistance)
+
"Fight gone bad"
+
"Fight gone bad"
Tuesday, November 8th 2011
Increase weight per set in each movement
3 sets:
3 tough TnG power snatch
Sprint 125 meters
Rest 2:30
+
3 sets:
3 tough TnG deadlift
Row sprint 18 seconds
Rest 2:30
+
3 sets:
3 tough TnG power clean
Airdyne sprint 18 seconds
Rest 2:30
3 sets:
3 tough TnG power snatch
Sprint 125 meters
Rest 2:30
+
3 sets:
3 tough TnG deadlift
Row sprint 18 seconds
Rest 2:30
+
3 sets:
3 tough TnG power clean
Airdyne sprint 18 seconds
Rest 2:30
Monday, November 7th 2011
A. Build to a 1rm back squat
B. Wide grip pronated pullups 3x5; rest 2:30
C. Muscle ups 4 on the minute for as long as you can hold pace
B. Wide grip pronated pullups 3x5; rest 2:30
C. Muscle ups 4 on the minute for as long as you can hold pace
Saturday, November 5th 2011
A. Build to a heavy single clean and jerk
B. Split jerk 3x3; rest 3 min
+
"Nancy"
B. Split jerk 3x3; rest 3 min
+
"Nancy"
Friday, November 4th 2011
A. OHS 10x3; rest 90 seconds (fast and smooth, full ROM)
B. Power snatch x1/OHS x1/Squat snatch x3, x5 sets; rest 2 min
+
Amrap 20 min:
200 meter jog
2 leg less rope climbs
5 pirallete hspu
B. Power snatch x1/OHS x1/Squat snatch x3, x5 sets; rest 2 min
+
Amrap 20 min:
200 meter jog
2 leg less rope climbs
5 pirallete hspu
Wednesday, November 2nd 2011
A. Band squats 2x10; rest 90 seconds (focus on speed, not resistance)
+
"Jackie"
1000m row
50 thrusters 45#
30 chin ups
+
"Jackie"
1000m row
50 thrusters 45#
30 chin ups
Tuesday, November 1st 2011
Increase weight per set in each movement
3 sets:
3 tough TnG power snatch
Sprint 100 meters
Rest 2:30
+
3 sets:
3 tough TnG deadlift
Row sprint 15 seconds
Rest 2:30
+
3 sets:
3 tough TnG power clean
Airdyne sprint 15 seconds
Rest 2:30
3 sets:
3 tough TnG power snatch
Sprint 100 meters
Rest 2:30
+
3 sets:
3 tough TnG deadlift
Row sprint 15 seconds
Rest 2:30
+
3 sets:
3 tough TnG power clean
Airdyne sprint 15 seconds
Rest 2:30
Monday, October 31st 2011
A. Build to a max effort triple back squat
B. Weighted mixed grip chin ups 3x6 (alternate per set); rest 2 min
+
3 muscle ups on the minute for as long as you can go, when you fail to
get three, its over
B. Weighted mixed grip chin ups 3x6 (alternate per set); rest 2 min
+
3 muscle ups on the minute for as long as you can go, when you fail to
get three, its over
Saturday, October 29th 2011
A. Build to a 1rm clean and jerk
B. Hang squat clean 3x3; rest 2 min
+
1/2 "Kalsu"
50 thrusters 135# for time
Top of every minute perform 5 burpees
B. Hang squat clean 3x3; rest 2 min
+
1/2 "Kalsu"
50 thrusters 135# for time
Top of every minute perform 5 burpees
Friday, October 28th 2011
A. OHS 5x3; rest 3 min (80% effort)
B. Snatch balance 5x5; rest 3 min (technique work, not for weight lifted)
+
5-1-5-1-5 hspu ladder for time
+
For time:
5 rope climbs (20')
10 wall balls
4 rope climbs
10 wall balls
3 rope climbs
10 wall balls
2 rope climbs
10 wall balls
1 rope climb
10 wall balls
B. Snatch balance 5x5; rest 3 min (technique work, not for weight lifted)
+
5-1-5-1-5 hspu ladder for time
+
For time:
5 rope climbs (20')
10 wall balls
4 rope climbs
10 wall balls
3 rope climbs
10 wall balls
2 rope climbs
10 wall balls
1 rope climb
10 wall balls
Wednesday, October 26th 2011
"Daniel"
50 pullups
400 meter run
21 thrusters 95#
800 meter run
21 thrusters 95#
400 meter run
50 pullups
50 pullups
400 meter run
21 thrusters 95#
800 meter run
21 thrusters 95#
400 meter run
50 pullups
Tuesday, October 25th 2011
Increase weight per set in each movement
3 sets:
3 tough TnG power snatch
Sprint 75 meters
Rest 2:30
+
3 sets:
3 tough TnG deadlift
Row sprint 12 seconds
Rest 2:30
+
3 sets:
3 tough TnG power clean
Airdyne sprint 12 seconds
Rest 2:30
3 sets:
3 tough TnG power snatch
Sprint 75 meters
Rest 2:30
+
3 sets:
3 tough TnG deadlift
Row sprint 12 seconds
Rest 2:30
+
3 sets:
3 tough TnG power clean
Airdyne sprint 12 seconds
Rest 2:30
Monday, October 24th 2011
A. Build to a heavy single back squat
B. Weighted chin ups 5x5; rest 3 min
C. 50 muscle ups not for time
B. Weighted chin ups 5x5; rest 3 min
C. 50 muscle ups not for time
Saturday, October 22nd 2011
A. Clean and jerk; build to a 1rm
B. Front squat 3x3; rest 2 min
C. Jerk 3x3; rest 2 min
+
For time:
10 ghd sit ups
20 deadlifts 225#
10 ghd sit ups
20 hang squat cleans 135#
10 ghd sit ups
20 thrusters 95#
10 ghd sit ups
20 burpees
10 ghd sit ups
B. Front squat 3x3; rest 2 min
C. Jerk 3x3; rest 2 min
+
For time:
10 ghd sit ups
20 deadlifts 225#
10 ghd sit ups
20 hang squat cleans 135#
10 ghd sit ups
20 thrusters 95#
10 ghd sit ups
20 burpees
10 ghd sit ups
Friday, October 21st 2011
A. OHS 3x3 (80%); rest 90 seconds
B. Power snatch x2/snatch balance x2/OHS x2/Squat snatch x2; rest 2
min x5 (light and smooth on all sets)
+
Amrap in 20 min
1 legless rope climb 20 feet
3 strict hspu
B. Power snatch x2/snatch balance x2/OHS x2/Squat snatch x2; rest 2
min x5 (light and smooth on all sets)
+
Amrap in 20 min
1 legless rope climb 20 feet
3 strict hspu
Wednesday, October 19th 2011
A. Back squats with chains 3x5 (80% effort, fast and explosive); rest 2 min
+
"Fran"
21-15-9
thrusters/chin ups
+
"Fran"
21-15-9
thrusters/chin ups
Tuesday, October 18th 2011
A.Front Squat - build to a 1RM
B. Incline Bench Press - build to a 1RM
C. Power Snatch - build to a 1RM
B. Incline Bench Press - build to a 1RM
C. Power Snatch - build to a 1RM
Sunday, October 16th 2011
Run 15 min @ Z1
+
Run 1 min @ high tempo
rest walk 1 min x 10
+
run 30 sec uphill @70% effort
walk down x 3
+
Walk 10 min brisk recovery
+
Run 1 min @ high tempo
rest walk 1 min x 10
+
run 30 sec uphill @70% effort
walk down x 3
+
Walk 10 min brisk recovery
Saturday, October 15th 2011
A. back squat @ 30X0; 5,3,2,5,3,2; rest 4 min
+
150 wall balls for time - 20# to 10 ft
(video and report in on this one - good depth!)
+
150 wall balls for time - 20# to 10 ft
(video and report in on this one - good depth!)
Thursday, October 13th 2011
AD - Z1 for 15 min
+
2 muscle ups unbroken every 30 sec for 10 min
+
HS walk practice for max distance in 10 min
+
AMRAP DU's in 10 min
can only do 25 unbroken sets, choose hard rope
+
2 muscle ups unbroken every 30 sec for 10 min
+
HS walk practice for max distance in 10 min
+
AMRAP DU's in 10 min
can only do 25 unbroken sets, choose hard rope
10/17/11
Thursday, October 6th 2011
AM
Row 100m @ near max pace
rest 3 mins
Row 100m @ near max pace
rest 3 mins
Row 100m @ near max pace
rest 3 mins
Row 100m @ near max pace
PM
2 sets all @ 100% effort.....
3 rounds for time:
15 KBS-2pd
15 Burpees
rest 15 mins
Row 100m @ near max pace
rest 3 mins
Row 100m @ near max pace
rest 3 mins
Row 100m @ near max pace
rest 3 mins
Row 100m @ near max pace
PM
2 sets all @ 100% effort.....
3 rounds for time:
15 KBS-2pd
15 Burpees
rest 15 mins
Wednesday, October 5th 2011
AM
A. B.Sqt-Build to a near max in few sets
B. F.sqt; x 1rep; x 3 sets; rest 45 sec @ 70% 1rm
C1. GHR; x 10; x 2; rest 60 sec
C2. GHD sit-ups; x 15; x 2; rest 60 sec
PM
A.split Jerk-Tech, keep it moving quickly- 8 mins
B.Push press; x 5,3,2,; rets 3 mins
C.Hang power clean x 1/push jerk x 2 @ 40% best Jerk; "every 45 sec for 6-8 mins"
A. B.Sqt-Build to a near max in few sets
B. F.sqt; x 1rep; x 3 sets; rest 45 sec @ 70% 1rm
C1. GHR; x 10; x 2; rest 60 sec
C2. GHD sit-ups; x 15; x 2; rest 60 sec
PM
A.split Jerk-Tech, keep it moving quickly- 8 mins
B.Push press; x 5,3,2,; rets 3 mins
C.Hang power clean x 1/push jerk x 2 @ 40% best Jerk; "every 45 sec for 6-8 mins"
Tuesday, October 4th 2011
AM
3 sets @ High Pace
10 box jumps @ 30"
20 Cals row
30 DU
rest 7 mins/repeat
PM
Warm up then...
Run 2 mins @ near top pace; rest 8 mins; x 3 sets
3 sets @ High Pace
10 box jumps @ 30"
20 Cals row
30 DU
rest 7 mins/repeat
PM
Warm up then...
Run 2 mins @ near top pace; rest 8 mins; x 3 sets
Sunday, October 2nd 2011
AM
C+J 1rm
rest 20 mins
500m row
rest 6 mins
500m row
rest 6 mins
500m row
*note avg watts/BW in KG for all 3 sets
rest 4hrs.
20 mins amrap:
1 rope climb
5 ring dips
7 C2B
9 clap push ups
12 sit-ups anchored
C+J 1rm
rest 20 mins
500m row
rest 6 mins
500m row
rest 6 mins
500m row
*note avg watts/BW in KG for all 3 sets
rest 4hrs.
20 mins amrap:
1 rope climb
5 ring dips
7 C2B
9 clap push ups
12 sit-ups anchored
Friday, September 30th 2011
AM
A. Snatch; x 2,2,2,2,2,2,2; rest 90 sec * build slowly - perfect form!!!!
B. Snatch pull; x 3; x 3; rest 3 mins
C. GHR; x 10; x 4; rest 60 sec
PM - recovery
A.MU strict; 3 rep "on the minute for 6 mins", slow and deliberate as possible in the movements
B.wall walks - 10 min practice - tight and controlled, no fatigue reps
C.L-sit; 3 attempts for max time: - compare and improve!
A. Snatch; x 2,2,2,2,2,2,2; rest 90 sec * build slowly - perfect form!!!!
B. Snatch pull; x 3; x 3; rest 3 mins
C. GHR; x 10; x 4; rest 60 sec
PM - recovery
A.MU strict; 3 rep "on the minute for 6 mins", slow and deliberate as possible in the movements
B.wall walks - 10 min practice - tight and controlled, no fatigue reps
C.L-sit; 3 attempts for max time: - compare and improve!
Thursday, September 29th 2011
AM
Row 20 sec @ 95-97% effort; rest 2:15; x 5
rest 7 mins actively
Row 20 sec @ 95-97% effort; rest 2:15; x 5
(work on starts again and breathing now controlled - video a few sets)
PM
3 mins amrap @ 100% - comp style thinking now!
5 DB hang squat clean @ 35 #
7 chins
rest 12 mins
+
3 mins amrap @ 100%
30 DU
15 KBS-2 pd
rest 12 mins
+
3 mins amrap @ 100%
Run 100m
12 push ups
Row 20 sec @ 95-97% effort; rest 2:15; x 5
rest 7 mins actively
Row 20 sec @ 95-97% effort; rest 2:15; x 5
(work on starts again and breathing now controlled - video a few sets)
PM
3 mins amrap @ 100% - comp style thinking now!
5 DB hang squat clean @ 35 #
7 chins
rest 12 mins
+
3 mins amrap @ 100%
30 DU
15 KBS-2 pd
rest 12 mins
+
3 mins amrap @ 100%
Run 100m
12 push ups
Wednesday, September 28th 2011
AM
A.B.sqt; x 5,3,2; rest 3 mins
B.F.sqt; x 3; x 3; rest 3 mins
C.GHR; x 10; x 4; rest 90 sec
PM
A.HPC x 1/Split jerk x 2; x 8; rest 90 sec * light and fast
B.Push press; x 5,5,5,5; rest 2 mins
C.GHD sit-ups; x 20; x 4; rest 60 sec
A.B.sqt; x 5,3,2; rest 3 mins
B.F.sqt; x 3; x 3; rest 3 mins
C.GHR; x 10; x 4; rest 90 sec
PM
A.HPC x 1/Split jerk x 2; x 8; rest 90 sec * light and fast
B.Push press; x 5,5,5,5; rest 2 mins
C.GHD sit-ups; x 20; x 4; rest 60 sec
Tuesday, September 27th 2011
AM
5 sets @ High Pace - race pace time....
60 sec AD *Note Cals
60 sec WB @ 20# *Note reps
rest 7 mins/repeat
PM
run 800m @ 60%
rest 4 mins
Run 800m @ 80%
rest 6 mins
Run 800m @ 95% - video
rest 8 mins
run 800m @ 95%
rest 8 mins
run 800m @ 95%
rest 8 mins
Run 800m @ 95%
5 sets @ High Pace - race pace time....
60 sec AD *Note Cals
60 sec WB @ 20# *Note reps
rest 7 mins/repeat
PM
run 800m @ 60%
rest 4 mins
Run 800m @ 80%
rest 6 mins
Run 800m @ 95% - video
rest 8 mins
run 800m @ 95%
rest 8 mins
run 800m @ 95%
rest 8 mins
Run 800m @ 95%
Sunday, September 25th 2011
AM
3 attempts to build to a 1rm snatch "on a 3 minutes timer"
*immediately following the last attempt, you have 3 mins to perform as many box jumps as possible @ 24''
rest 20 mins
1km row time trial:
rest 4hrs.
5 Rounds for time:
Run 400m
21 KBS
12 chins
3 attempts to build to a 1rm snatch "on a 3 minutes timer"
*immediately following the last attempt, you have 3 mins to perform as many box jumps as possible @ 24''
rest 20 mins
1km row time trial:
rest 4hrs.
5 Rounds for time:
Run 400m
21 KBS
12 chins
Friday, September 23rd 2011
AM
A. Power clean x 1/hang power clean x 1/Split jerk x 1; x 6 sets; rest 90 sec - tech
B. Clean pull; x 3; x 3; rest 3 mins - 115-125% of max clean - video
C. GHR; x 10; x 4; rest 60 sec
PM - recovery
A.MU strict; 2 rep "on the minute for 8 mins", slow and deliberate as possible in the movements
B.Hand stand walk; amrap trips of 20m in 10 mins
C.L-sit; 3 attempts for max time:
A. Power clean x 1/hang power clean x 1/Split jerk x 1; x 6 sets; rest 90 sec - tech
B. Clean pull; x 3; x 3; rest 3 mins - 115-125% of max clean - video
C. GHR; x 10; x 4; rest 60 sec
PM - recovery
A.MU strict; 2 rep "on the minute for 8 mins", slow and deliberate as possible in the movements
B.Hand stand walk; amrap trips of 20m in 10 mins
C.L-sit; 3 attempts for max time:
Thursday, September 22nd 2011
AM
Row 18 sec @ 95-97% effort; rest 2:15; x 6
rest 7 mins actively
Row 18 sec @ 95-97% effort; rest 2:15; x 6
(work on starts and tight FORM still - re-video)
PM
3 mins amrap @ 100% - ALL out - video
10 KBS-2 pd
10 burpees
rest 12 mins
+
3 mins amrap @ 100% - ALL out - video
10 thrusters @ 95#
10 chins
rest 12 mins
+
3 mins amrap @ 100% - ALL out - video
10 KBS-2 pd
10 burpees
Row 18 sec @ 95-97% effort; rest 2:15; x 6
rest 7 mins actively
Row 18 sec @ 95-97% effort; rest 2:15; x 6
(work on starts and tight FORM still - re-video)
PM
3 mins amrap @ 100% - ALL out - video
10 KBS-2 pd
10 burpees
rest 12 mins
+
3 mins amrap @ 100% - ALL out - video
10 thrusters @ 95#
10 chins
rest 12 mins
+
3 mins amrap @ 100% - ALL out - video
10 KBS-2 pd
10 burpees
Wednesday, September 21st 2011
AM
A.B.sqt; x 3,3,2,2,1,1; rest 3 mins
B.F.sqt; @ 60% 1rm; x 2; x 6; rest 45 sec
C.GHR; x 10; x 4; rest 90 sec
PM
A.Push Jerk x 1/Split Jerk x 2; x 8; rest 90 sec * light and fast - video
B.Push press; x 5,5,5,5; rest 2 mins - pause 1 sec OH each rep
C.GHD sit-ups; x 60 anyhow; not for time:
A.B.sqt; x 3,3,2,2,1,1; rest 3 mins
B.F.sqt; @ 60% 1rm; x 2; x 6; rest 45 sec
C.GHR; x 10; x 4; rest 90 sec
PM
A.Push Jerk x 1/Split Jerk x 2; x 8; rest 90 sec * light and fast - video
B.Push press; x 5,5,5,5; rest 2 mins - pause 1 sec OH each rep
C.GHD sit-ups; x 60 anyhow; not for time:
Tuesday, September 20th 2011
AM
5 sets @ High Pace
35 DU
25 push ups AFAP
35 DU
20 C2B AFAP
35 DU
rest 7 mins/repeat - video one set
PM
warm-up then....
Run
1 mins @ 90%
1 mins @ 97&
rest walk 6 mins; x 5 sets -= video 2 sets of 1 min @ 97%
5 sets @ High Pace
35 DU
25 push ups AFAP
35 DU
20 C2B AFAP
35 DU
rest 7 mins/repeat - video one set
PM
warm-up then....
Run
1 mins @ 90%
1 mins @ 97&
rest walk 6 mins; x 5 sets -= video 2 sets of 1 min @ 97%
9/19/11
Sunday, September 18th, 2011
AM
C+J build to a 2rm in 15 mins - video
rest 6 mins
500m row time trial; rest 8 mins 500m row time trial, * score is average of both 500m rows
rest 4hrs.
15 mins amrap:
run 200m
10 WB @ 20#
12 Hand Release push ups
C+J build to a 2rm in 15 mins - video
rest 6 mins
500m row time trial; rest 8 mins 500m row time trial, * score is average of both 500m rows
rest 4hrs.
15 mins amrap:
run 200m
10 WB @ 20#
12 Hand Release push ups
Friday, September 16th, 2011
AM - tech based
A. Power snatch x 1/hang power snatch x 2; x 6 sets; rest 90 sec * light and fast, build slowly
B. Snatch pull to belly button; x 3; x 3; rest 3 mins
C. OHS; x 3,3,3; rest 3 mins *build each set, 1 tough set
PM -recovery
A.MU strict; 1 rep "on the minute for 10 mins", slow and deliberate as possible in the movements
B.Hand stand walk; amrap trips of 20m in 10 mins
C.L-sit; 3 attempts for max total time
A. Power snatch x 1/hang power snatch x 2; x 6 sets; rest 90 sec * light and fast, build slowly
B. Snatch pull to belly button; x 3; x 3; rest 3 mins
C. OHS; x 3,3,3; rest 3 mins *build each set, 1 tough set
PM -recovery
A.MU strict; 1 rep "on the minute for 10 mins", slow and deliberate as possible in the movements
B.Hand stand walk; amrap trips of 20m in 10 mins
C.L-sit; 3 attempts for max total time
Thursday, September 15th, 2011
AM
Row 15 sec @ 95-97% effort; rest 2:15; x 5
rest 7 mins actively
Row 15 sec @ 95-97% effort; rest 2:15; x 5
(work on sprint start and perfect form!, video some of it!)
PM
3 rounds for time @ 100% - video
10 DL @ 225#
50 DU
rest 12 mins
+
3 rounds for time @ 100% - video
Run 200m
10 SDLHP @ 95#
rest 12 mins
+
3 rounds for time @ 100%: - video
20 KBS-1.5pd
20 push ups
Row 15 sec @ 95-97% effort; rest 2:15; x 5
rest 7 mins actively
Row 15 sec @ 95-97% effort; rest 2:15; x 5
(work on sprint start and perfect form!, video some of it!)
PM
3 rounds for time @ 100% - video
10 DL @ 225#
50 DU
rest 12 mins
+
3 rounds for time @ 100% - video
Run 200m
10 SDLHP @ 95#
rest 12 mins
+
3 rounds for time @ 100%: - video
20 KBS-1.5pd
20 push ups
Wednesday, September 14th, 2011
AM
A.B.sqt; x 3; x 3; rest 3 mins - video
B.F.sqt; x 3; x 3; rest 3 mins
C.GHR; x 10; x 4; rest 90 sec
PM
A.Push press; x 7,7,7,5,5,5,3,3,3-rest 90 sec Light and fast, *build slowly but the last 7,5,3 tough
B.Strict chins weighted; x 4; x 4; rest 2 mins
C.GHD sit-ups; x 25,20,15,10,5 Unbroken reps for time:
A.B.sqt; x 3; x 3; rest 3 mins - video
B.F.sqt; x 3; x 3; rest 3 mins
C.GHR; x 10; x 4; rest 90 sec
PM
A.Push press; x 7,7,7,5,5,5,3,3,3-rest 90 sec Light and fast, *build slowly but the last 7,5,3 tough
B.Strict chins weighted; x 4; x 4; rest 2 mins
C.GHD sit-ups; x 25,20,15,10,5 Unbroken reps for time:
Tuesday, September 13th, 2011
AM
5 sets @ High Pace
Row 500m
15 Burpees
rest 8 mins/repeat
PM
Run
2 mins @ 70% effort
rest 2 mins
2 mins @ 80% effort
rest 3 mins
2 mins @ 90% effort
rest 4 mins
2 mins @ 95% effort; rest 6 mins; x 5 sets
5 sets @ High Pace
Row 500m
15 Burpees
rest 8 mins/repeat
PM
Run
2 mins @ 70% effort
rest 2 mins
2 mins @ 80% effort
rest 3 mins
2 mins @ 90% effort
rest 4 mins
2 mins @ 95% effort; rest 6 mins; x 5 sets
Monday, September 12th, 2011
PM
A. back squat - 5,3,2 - 90%; rest 3 min
B. CTB chin ups x 10; rest 1 min x 3
C. Run 400 m @ 90%; rest 5 min x 2
A. back squat - 5,3,2 - 90%; rest 3 min
B. CTB chin ups x 10; rest 1 min x 3
C. Run 400 m @ 90%; rest 5 min x 2
9/2/11
Sunday September 4th, 2011
AM
5,4,3,2,1 For time:
MU
PC @ 220#
PM
7 min amrap:
7 KBS-2PD
7 box jumps @ 24"
5,4,3,2,1 For time:
MU
PC @ 220#
PM
7 min amrap:
7 KBS-2PD
7 box jumps @ 24"
Saturday, September 3rd, 2011
AM
6 min Amrap:
1RM snatch
Burpees
*your score is snatch in KG(you are allowed a maximum of 3 attempts but time starts running on first attempt) and Burpee reps
Noon
5 Rounds for time:
20 WB
20 T2B
20 DU
PM
3 mile run for time:
6 min Amrap:
1RM snatch
Burpees
*your score is snatch in KG(you are allowed a maximum of 3 attempts but time starts running on first attempt) and Burpee reps
Noon
5 Rounds for time:
20 WB
20 T2B
20 DU
PM
3 mile run for time:
Thursday, September 1st, 2011
A. OHS; x 3; x 3; rest 3 mins @ 80%
B.Snatch; x 1.1(rest 10 sec); x 6 sets; rest 60 sec * light and fast
C. Run 400m @ 80% effort; rest 6 mins; 400m @ 90% effort
B.Snatch; x 1.1(rest 10 sec); x 6 sets; rest 60 sec * light and fast
C. Run 400m @ 80% effort; rest 6 mins; 400m @ 90% effort
Tuesday, August 30th, 2011
A. C+J; x 5 T'N'G; x 3; rest 3 mins *light and fast
B. B.sqt; x 3,2,1; rest 4 mins @ 70/80/90 %
C1. MU; x 3; rest 10 sec
C2. DU x 30 Unb.; x 3 sets; rest 2 mins
B. B.sqt; x 3,2,1; rest 4 mins @ 70/80/90 %
C1. MU; x 3; rest 10 sec
C2. DU x 30 Unb.; x 3 sets; rest 2 mins
Saturday, August 27th, 2011
AM
3 rds for time:
25 KBS-2pd
25 burpees
PM
For time:
150 DU
12 squat clean @ 185#
5 rope climbs-15 ft.
100 DU
9 squat clean @ 185#
3 rope climbs
50 DU
6 squat clean @ 185#
1 rope climb
3 rds for time:
25 KBS-2pd
25 burpees
PM
For time:
150 DU
12 squat clean @ 185#
5 rope climbs-15 ft.
100 DU
9 squat clean @ 185#
3 rope climbs
50 DU
6 squat clean @ 185#
1 rope climb
Tuesday, August 23rd, 2011
Crossfit Brussels WOD
10 Min AMRAP
5 KB Thrusters
5 Chins
rest 2 min
8 Min AMRAP
5 KB Snatch
5 Hand Release Push ups
rest 2 min
6 Min AMRAP
5 KB OHS
5 Burpees
Go grab an abmat.....Tabata Sit Ups
10 Min AMRAP
5 KB Thrusters
5 Chins
rest 2 min
8 Min AMRAP
5 KB Snatch
5 Hand Release Push ups
rest 2 min
6 Min AMRAP
5 KB OHS
5 Burpees
Go grab an abmat.....Tabata Sit Ups
Friday, August 19th, 2011
Parking Lot WOD
5 rounds:
25 Squats
20 meter run
10 Burpees
20 meter run
25 DU
20 meter run
10 Hand Release Push Ups
60 meter run back to start
5 rounds:
25 Squats
20 meter run
10 Burpees
20 meter run
25 DU
20 meter run
10 Hand Release Push Ups
60 meter run back to start
Thursday, August 18th, 2011
Paris Park WOD
100 DU Buy In then,
5 rounds of
10 burpees
run up stairs
10 box jumps approx 24in
100 DU Buy In then,
5 rounds of
10 burpees
run up stairs
10 box jumps approx 24in
Sunday, August 14th, 2011
AM
Build to a 1rm squat clean in 30 mins
PM
7rds for time:
24 DU
12 KBS 1.5pd
Build to a 1rm squat clean in 30 mins
PM
7rds for time:
24 DU
12 KBS 1.5pd
Saturday, August 13th, 2011
At the lake this weekend. Adjusted 2011 Crossfit Games WOD 1
250m swim
800m run
25 CTB
50 Hand Release Push Ups
100 Air Squats
800m run
250m swim
800m run
25 CTB
50 Hand Release Push Ups
100 Air Squats
800m run
Thursday, August 11th, 2011
A.Power clean; x 2,2,2,2,2,2; rest 4 mins
B. Halting CG DL; x 3; x 3; rest 3 mins @ 115% above check cathletics for video
C1. GHR; x 12-15; x 3; rest 60 sec
C2. GHD sit-ups; x 12-15; x 3; rest 60 sec
Wednesday, August 10th, 2011
AM
For time:
1km row
50 thrusters @ 44#
30 chins COVP
PM
For time:
Run 800m
30 MU
Run 800m
For time:
1km row
50 thrusters @ 44#
30 chins COVP
PM
For time:
Run 800m
30 MU
Run 800m
Tuesday, August 9th, 2011
AM
5 sets of:
6 Box jumps 24"
9 T2B
20 sec AD @ 100%
rest 7-10 x work
PM
A.Snatch; x 1.1(rest 10 sec); x 6; rest 3 mins
B.Snatch Pull (to belly button); x 3; x 3; rest 3 mins @ 115% above
C.B.Sqt; x 2; x 4; rest 3 mins @ 85%
5 sets of:
6 Box jumps 24"
9 T2B
20 sec AD @ 100%
rest 7-10 x work
PM
A.Snatch; x 1.1(rest 10 sec); x 6; rest 3 mins
B.Snatch Pull (to belly button); x 3; x 3; rest 3 mins @ 115% above
C.B.Sqt; x 2; x 4; rest 3 mins @ 85%
Sunday, August 7th, 2011
AM
A.Split jerk; x 2,2,2,2,2,2; rest 3 mins
B.Push press; build to 1 tough set of 3 reps in 8 mins
C.1 power clean+2 split jerks @ 40% of current best; every 60 sec for 8 mins
PM
12 min amrap:
Run 400m
12 KBS- 2pd
A.Split jerk; x 2,2,2,2,2,2; rest 3 mins
B.Push press; build to 1 tough set of 3 reps in 8 mins
C.1 power clean+2 split jerks @ 40% of current best; every 60 sec for 8 mins
PM
12 min amrap:
Run 400m
12 KBS- 2pd
Saturday, August 6th, 2011
AM
5 sets of:
5 Hang Power Snatch-Tough
6 Burpees AFAP
20 DU
rest 7-10 x work
PM
21,15,9
C2B
OHS @ 115#
5 sets of:
5 Hang Power Snatch-Tough
6 Burpees AFAP
20 DU
rest 7-10 x work
PM
21,15,9
C2B
OHS @ 115#
Thursday, August 4th, 2011
A.Power clean; x 3,3,3,3; rest 4 mins
B. Halting CG DL; x 3; x 3; rest 3 mins @ 110% above check cathletics for video
C1. GHR; x 12-15; x 3; rest 60 sec
C2. GHD sit-ups; x 12-15; x 3; rest 60 sec
B. Halting CG DL; x 3; x 3; rest 3 mins @ 110% above check cathletics for video
C1. GHR; x 12-15; x 3; rest 60 sec
C2. GHD sit-ups; x 12-15; x 3; rest 60 sec
Tuesday, August 2nd, 2011
A.Snatch; x 2,2,2,2,2; rest 3 mins
B.Snatch Pull (to belly button); x 3; x 3; rest 3 mins @ 110% above
C.B.Sqt; x 3; x 5; rest 3 mins @ 80%
B.Snatch Pull (to belly button); x 3; x 3; rest 3 mins @ 110% above
C.B.Sqt; x 3; x 5; rest 3 mins @ 80%
8/1/11
Saturday July 30th, 2011
A.Hang squat clean-tech work 8 mins
B.B.Sqt; x 5,3,2; rest 5 mins @ 75/85/95 % 1rm
C.DB walking lunges; x 8,6,6/side; rest 90 sec
D.Sprint row 100m @ 110%; x 3; rest 2 mins
B.B.Sqt; x 5,3,2; rest 5 mins @ 75/85/95 % 1rm
C.DB walking lunges; x 8,6,6/side; rest 90 sec
D.Sprint row 100m @ 110%; x 3; rest 2 mins
Friday July 29th, 2011
A.Clap push-ups; x 3; x 6; rest 35 sec
B1.Press; x 5,5,5,5; rest 2 mins
B2.Chins; x 2-3; x 4; rest 2 mins
C.30 HSPU not for time:
B1.Press; x 5,5,5,5; rest 2 mins
B2.Chins; x 2-3; x 4; rest 2 mins
C.30 HSPU not for time:
Tuesday July 26th, 2011
A. Box jump for max height; 3 attempts
B.DL; x 3,2,1; rest 4 mins @ 70/80/90 %
C.GHR; x 10-12; x 3; rest 60 sec
D. DU amrap in 20 sec; rest 45 sec; x 6
B.DL; x 3,2,1; rest 4 mins @ 70/80/90 %
C.GHR; x 10-12; x 3; rest 60 sec
D. DU amrap in 20 sec; rest 45 sec; x 6
7/25/11
Saturday, July 23rd, 2011
A.Fat Bar BP @ 20x1; x 3,3,2,2,; rest 3 min
+
3 sets @ 95% effort
Run 150m
10 burpees AFAP
Row 150m
rest 6 min actively
+
15,13,11 for time:
5 ring dips
5 C2B
+
3 sets @ 95% effort
Run 150m
10 burpees AFAP
Row 150m
rest 6 min actively
+
15,13,11 for time:
5 ring dips
5 C2B
Friday, July 22nd, 2011
A.Back squat; x 2,2,2,2,2,2; rest 4 min
B. Hang squat clean; x 1; x 5; rest 60 sec @ 75% 1rm
C1.GHR vs med ball; x 6-8; x 5; rest 60 sec
C2.GHD sit-up vs med ball; x 10-12; x 5; rest 60 sec
B. Hang squat clean; x 1; x 5; rest 60 sec @ 75% 1rm
C1.GHR vs med ball; x 6-8; x 5; rest 60 sec
C2.GHD sit-up vs med ball; x 10-12; x 5; rest 60 sec
Tuesday, July 19th, 2011
A.Press; x 3,3,2,2,1,1; rest 3 min
B.Chins; x 2-3; x 4; rest 2 min
+
3x
25 sec AD @ 97-100%
rest 2:40
+
10 min amrap @ 85%:
3 HSPU
5 push-ups
7 K2E
B.Chins; x 2-3; x 4; rest 2 min
+
3x
25 sec AD @ 97-100%
rest 2:40
+
10 min amrap @ 85%:
3 HSPU
5 push-ups
7 K2E
Monday, July 18th, 2011
A. Deadlift; build to a heavy double; rest as long as needed
B. CGDL; x 1; x 10; rest 60 sec @ 85% 1rm
C1. GHR x 15; x 3; rest 60 sec
C2.DB walking lunges; x 20 unbroken; x 3; rest 60 sec
B. CGDL; x 1; x 10; rest 60 sec @ 85% 1rm
C1. GHR x 15; x 3; rest 60 sec
C2.DB walking lunges; x 20 unbroken; x 3; rest 60 sec
Saturday, July 16th, 2011
A.Incline medium grip BP @ 20x1; x 3,3,3,2,2; rest 3 min
+
3 sets @ 95% effort
Row 100m
15 C2B
15 burpees
rest 6 min actively
+
3 min amrap @ 100%
7 ring push-ups
7 wallballs
+
3 sets @ 95% effort
Row 100m
15 C2B
15 burpees
rest 6 min actively
+
3 min amrap @ 100%
7 ring push-ups
7 wallballs
Friday, July 15th, 2011
A.Back squat; x 5,5,3,2; rest 3 min
B. Hang squat clean; x 1; x 6; rest 60 sec @ 65% 1rm
C1.GHR vs med ball; x 6-8; x 4; rest 60 sec
C2.GHD sit-up vs med ball; x 10-12; x 4; rest 60 sec
B. Hang squat clean; x 1; x 6; rest 60 sec @ 65% 1rm
C1.GHR vs med ball; x 6-8; x 4; rest 60 sec
C2.GHD sit-up vs med ball; x 10-12; x 4; rest 60 sec
7/13/11
Tuesday, July 12th, 2011
A.Press; x 3,2,1,3,2,1; rest 3 min
B.Chins; x 2-3; x 4; rest 2 min
+
3x
25 sec AD @ 97-100%
rest 2:40
+
8 min amrap @ 85%:
5 clap-push ups
5 deep breathes
5 chins
5 deep breathes
B.Chins; x 2-3; x 4; rest 2 min
+
3x
25 sec AD @ 97-100%
rest 2:40
+
8 min amrap @ 85%:
5 clap-push ups
5 deep breathes
5 chins
5 deep breathes
Monday, July 11th, 2011
A. Deadlift; x 3; x 6; rest 3 min
B. CGDL; x 1; x 8; rest 60 sec @ 80% 1rm
C1. GHR x 12; x 3; rest 60 sec
C2.DB walking lunges; x 20 unbroken; x 3; rest 60 sec
B. CGDL; x 1; x 8; rest 60 sec @ 80% 1rm
C1. GHR x 12; x 3; rest 60 sec
C2.DB walking lunges; x 20 unbroken; x 3; rest 60 sec
Saturday, July 9th, 2011
A.CGBP @ 3010; 3,3,3,3,3; rest 3 min
+
3 sets @ 95% effort
15 Burpees
15 C2B
Row sprint 100m
rest 6 min actively
+
3 min amrap @ 100%
3 TTR(toe through rings)
3 box jumps 30"
3 burpees
+
3 sets @ 95% effort
15 Burpees
15 C2B
Row sprint 100m
rest 6 min actively
+
3 min amrap @ 100%
3 TTR(toe through rings)
3 box jumps 30"
3 burpees
Friday, July 8th, 2011
A.Back squat; x 5,5,3,3,3; rest 3 min
B. Hang squat clean; x 1; x 8; rest 60 sec @ 60% 1rm
C1.GHR vs med ball; x 6-8; x 3; rest 60 sec
C2.GHD sit-up vs med ball; x 10-12; x 3; rest 60 sec
B. Hang squat clean; x 1; x 8; rest 60 sec @ 60% 1rm
C1.GHR vs med ball; x 6-8; x 3; rest 60 sec
C2.GHD sit-up vs med ball; x 10-12; x 3; rest 60 sec
Tuesday, July 5th, 2011
A.Press; x 5,4,3,2,1; rest 3 min
B.Chins; x 4; x 4; rest 2 min
+
3x
22 sec AD @ 97-100%
rest 2:40
+
6 min amrap @ 85%:
3 HSPU
7 T2B
B.Chins; x 4; x 4; rest 2 min
+
3x
22 sec AD @ 97-100%
rest 2:40
+
6 min amrap @ 85%:
3 HSPU
7 T2B
Monday, July 4th, 2011
A. Deadlift; x 4; x 5; rest 3 min
B. CGDL; x 1; x 12; rest 60 sec @ 75% 1rm
C1. GHR x 10; x 3; rest 60 sec
C2.DB walking lunges; x 20 unbroken; x 3; rest 60 sec
B. CGDL; x 1; x 12; rest 60 sec @ 75% 1rm
C1. GHR x 10; x 3; rest 60 sec
C2.DB walking lunges; x 20 unbroken; x 3; rest 60 sec
7/5/11
Saturday, July 2nd 2011
A. OHS - 3 x 3 @ 80%; rest 2 min
B. TnG hang squat snatch - 3 sets of 8; rest 1 min - fast and tight
C. 1-5 unbroken hang squat snatch ladders in 7 min - 115# - same as last time, compare
D. Airdyne - 30 sec @ 90%, 30 sec @ 50% x 6
B. TnG hang squat snatch - 3 sets of 8; rest 1 min - fast and tight
C. 1-5 unbroken hang squat snatch ladders in 7 min - 115# - same as last time, compare
D. Airdyne - 30 sec @ 90%, 30 sec @ 50% x 6
Friday, July 1st 2011
A. power clean - 5 min tech work
B. clean grip DL - take up to tough triple in no more than 3 sets, NOT a 3RM
+
5 rds for time:
5 DL - 225#
10 burpees
15 double unders
B. clean grip DL - take up to tough triple in no more than 3 sets, NOT a 3RM
+
5 rds for time:
5 DL - 225#
10 burpees
15 double unders
Wednesday, June 29th 2011
A. Back Squat - 60% 1RM; 12 sets of 2 @ 20X1; rest 45 sec
B. Tire Flips x 5; rest 2 min x 5
C. 2.5 pd KB carry 50 m one hand; rest 45 sec, other hand, rest 45 sec x 3/side
D. Rope Ascents - 20' - amrap in 7 min legless
B. Tire Flips x 5; rest 2 min x 5
C. 2.5 pd KB carry 50 m one hand; rest 45 sec, other hand, rest 45 sec x 3/side
D. Rope Ascents - 20' - amrap in 7 min legless
Monday, June 27th 2011
A. clean grip DL - take up to a tough 5, NOT a 5RM, build fast
B. hang power snatch - 2,2,2; rest 2 min
C. hang power snatch TnG x 10 x 3; rest 1 min - fast and tight, low weight - work on form
D. 30 muscle ups for time
B. hang power snatch - 2,2,2; rest 2 min
C. hang power snatch TnG x 10 x 3; rest 1 min - fast and tight, low weight - work on form
D. 30 muscle ups for time
6/26/11
Saturday, June 25th 2011
as many rounds in 25 min @ 80%:
25 unbroken wall balls
20 unbroken chin ups
15 unbroken GHD sit ups
25 unbroken wall balls
20 unbroken chin ups
15 unbroken GHD sit ups
Friday, June 24th 2011
3 TnG heavy DL with perfect form
10 box jumps - 24" AFAP
10 burpees AFAP
rest walk 6 min b/t sets x 5
+
3 HSPU on the minute perfect form for 12 minutes
+
L Sit - accumulate 180 sec
10 box jumps - 24" AFAP
10 burpees AFAP
rest walk 6 min b/t sets x 5
+
3 HSPU on the minute perfect form for 12 minutes
+
L Sit - accumulate 180 sec
6/22/11
Wednesday, June 22th 2011
A. Back Squat @ 40X1; 5,4,3,2,1; rest 4 min - not a build to a 1RM
B. TnG db hang squat cleans x 10; fast as perfect in form, build per set; rest 1 min
C. DB Thrusters x 6 tough; rest 1 min x 5
D. CTB Chin Ups - 80 total in sets of 10 for time, perfect reps
B. TnG db hang squat cleans x 10; fast as perfect in form, build per set; rest 1 min
C. DB Thrusters x 6 tough; rest 1 min x 5
D. CTB Chin Ups - 80 total in sets of 10 for time, perfect reps
Monday, June 20th 2011
A. clean grip DL - take up to a tough 3 - NOT a 3RM
B. close grip bench press - find your 1RM - 16" grip
rest 10 min
C. 85% of part B - amrap @ 30X0 x 1 sec
B. close grip bench press - find your 1RM - 16" grip
rest 10 min
C. 85% of part B - amrap @ 30X0 x 1 sec
Saturday, June 18th 2011
for time:
21 OHS - 95#
42 chin ups
15 OHS - 95#
28 chin ups
9 OHS - 95#
14 chin ups
21 OHS - 95#
42 chin ups
15 OHS - 95#
28 chin ups
9 OHS - 95#
14 chin ups
Thursday, June 16th 2011
A. Dead Lift - 55% 1RM; 10 sets of 3 @ 11X1; rest 45 sec
B. clean grip DL - 20 reps @ 125#; rest 2 min x 3
C1. bench press @ 30X0; 2-3 x 5; rest 10 sec
C2. clap push ups @ 10X0; amrap (-2) x 5; rest 4 min
B. clean grip DL - 20 reps @ 125#; rest 2 min x 3
C1. bench press @ 30X0; 2-3 x 5; rest 10 sec
C2. clap push ups @ 10X0; amrap (-2) x 5; rest 4 min
Tuesday, June 14th 2011
A1. back squat @ 4011; 8,8,6,6,4; rest 3 min
A2. prontated med grip chin ups @ 31X0; 2-3 x 5; rest 3 min
+
1-5 amrap squat snatch ladder in 7 min:
115#
A2. prontated med grip chin ups @ 31X0; 2-3 x 5; rest 3 min
+
1-5 amrap squat snatch ladder in 7 min:
115#
Friday, June 10th 2011
A. hang squat snatch - tech work - 7 min
B1. OHS @ 4211; 4-6 x 5; rest 2 min
B2. Kipping chin ups x 20 x 5; rest 2 min
C. ghd sit ups x 15 x 4; rest 1 min
B1. OHS @ 4211; 4-6 x 5; rest 2 min
B2. Kipping chin ups x 20 x 5; rest 2 min
C. ghd sit ups x 15 x 4; rest 1 min
6/10/11
Wednesday, June 8th, 2011
A. Dead Lift - 60% 1RM; 8 sets of 3 @ 11X1; rest 45 sec
B. clean grip DL - 20 reps @ 115#; rest 2 min x 3
C1. bench press @ 30X0; 2-3 x 4; rest 10 sec
C2. clap push ups @ 10X0; amrap (-2) x 4; rest 4 min
B. clean grip DL - 20 reps @ 115#; rest 2 min x 3
C1. bench press @ 30X0; 2-3 x 4; rest 10 sec
C2. clap push ups @ 10X0; amrap (-2) x 4; rest 4 min
Monday, June 6th, 2011
6th
A1. Back Squat @ 4011; 8,8,6,6; rest 3 min
A2. Chin Ups Mixed Grip @ 31X0; 2-3 x 4; rest 3 min
+
for time:
20 back squat - 225#
40 toes to bar
60 KBS - 2pd
A1. Back Squat @ 4011; 8,8,6,6; rest 3 min
A2. Chin Ups Mixed Grip @ 31X0; 2-3 x 4; rest 3 min
+
for time:
20 back squat - 225#
40 toes to bar
60 KBS - 2pd
5/20/11
Sunday, May 15th, 2011
AM
3 rds for time:
15 DL @ 275lb.
12 C2B
9 HSPU
rest 30 min
For time:
"Karen"
rest 4 hrs.
1 mile run:
3 rds for time:
15 DL @ 275lb.
12 C2B
9 HSPU
rest 30 min
For time:
"Karen"
rest 4 hrs.
1 mile run:
Saturday, May 14th, 2011
AM
3 attempts @ clean and jerk 1rm; 1 attempt every 3 min
PM
For time:
Row 1000m
50 24'' box jumps
3 attempts @ clean and jerk 1rm; 1 attempt every 3 min
PM
For time:
Row 1000m
50 24'' box jumps
Saturday, May 7th, 2011
AM
on a 8 min timer:
Run 800m
Build to a 1rm DL
PM
3 rounds for time:
20 chins
30 wallballs
Row 350m
on a 8 min timer:
Run 800m
Build to a 1rm DL
PM
3 rounds for time:
20 chins
30 wallballs
Row 350m
4/25/11
Saturday April 23rd, 2011
AM
tester
rest 2 hours
in no more than 12 minutes; build to a tough single in the split jerk
rest 2 min
5 rds for time:
10 burpees
15 GHDs
20 DU's
rest 2 hours
Run 3K off road trail run
tester
rest 2 hours
in no more than 12 minutes; build to a tough single in the split jerk
rest 2 min
5 rds for time:
10 burpees
15 GHDs
20 DU's
rest 2 hours
Run 3K off road trail run
Friday, April 22nd, 2011
AM
Airdyne 30 sec @ 85%
Airdyne 30 sec @ 50% x 20
PM
A. Squat Clean - build to a tough 5; rest as needed
+
clean and jerk - 155# x 3
sprint 40 yds @ 95%
walk rest 5 min x 3
Airdyne 30 sec @ 85%
Airdyne 30 sec @ 50% x 20
PM
A. Squat Clean - build to a tough 5; rest as needed
+
clean and jerk - 155# x 3
sprint 40 yds @ 95%
walk rest 5 min x 3
4/22/11
Wednesday, April 20th, 2011
AM
5 ring HSPU
rest 1 min x 4
+
50 walking lunges slow
+
Run 1 min @ 80%
Run 1 min @ 50% x 3
PM
.com tester
5 ring HSPU
rest 1 min x 4
+
50 walking lunges slow
+
Run 1 min @ 80%
Run 1 min @ 50% x 3
PM
.com tester
Tuesday April 19th, 2011
AM
A. Squat Snatch - 5 sets of 3 @ 80% effort; rest 2 min
B. OHS - 3,3,3; rest 5 min
+
5 OHS tough
25 chin ups unbroken
walk rest 5 min x 4
PM
Run 45 min @ 125-135 bpm
A. Squat Snatch - 5 sets of 3 @ 80% effort; rest 2 min
B. OHS - 3,3,3; rest 5 min
+
5 OHS tough
25 chin ups unbroken
walk rest 5 min x 4
PM
Run 45 min @ 125-135 bpm
Sunday April 17th, 2011
AM
A. Squat CLean - 3 x 3 @ 80%; rest 2 min
B. high hang squat clean - build to a tough single in no more than 3 sets; rest as needed
C. Squat Clean x 1/Split Jerk x 1 - 70% effort; rest 2 min x 3
D. Chin ups - 2,2,2; rest 2 min
PM
Airdyne 25 sec @ max effort
rest 2:35 x 5
(rest 12 min practicing handstand walking)
x 2 - 10 sets total-no HS practice after 2nd set of 5
A. Squat CLean - 3 x 3 @ 80%; rest 2 min
B. high hang squat clean - build to a tough single in no more than 3 sets; rest as needed
C. Squat Clean x 1/Split Jerk x 1 - 70% effort; rest 2 min x 3
D. Chin ups - 2,2,2; rest 2 min
PM
Airdyne 25 sec @ max effort
rest 2:35 x 5
(rest 12 min practicing handstand walking)
x 2 - 10 sets total-no HS practice after 2nd set of 5
Saturday April 16th, 2011
AM
tester
rest 1 hour
5 rds for time:
sprint 200 m
10 sandbag squat cleans - 90#
rest 2 hours
Row 5K @ 95%
tester
rest 1 hour
5 rds for time:
sprint 200 m
10 sandbag squat cleans - 90#
rest 2 hours
Row 5K @ 95%
April 15th, 2011
AM
Run 3 min @ 90%
Run 30 min @ 50% x 6
PM
A. Clean And Jerk - 8 sets of 2 @ 90% effort; rest only 1 min b/t sets
B. Thruster - 3,3,3; rest 3 min
+
Airdyne sprint 15 sec @ max effort
rest 3:45 x 5
Run 3 min @ 90%
Run 30 min @ 50% x 6
PM
A. Clean And Jerk - 8 sets of 2 @ 90% effort; rest only 1 min b/t sets
B. Thruster - 3,3,3; rest 3 min
+
Airdyne sprint 15 sec @ max effort
rest 3:45 x 5
April 13th, 2011
AM
unbroken muscle ups x 3 sets AMRAP; rest 2 min b/t sets
+
5 toes to bar
5 burpees
rest 30 sec x 5
+
15 DU's
5 box jumps - 24"
rest 30 sec x 3
Pm
.com tester
unbroken muscle ups x 3 sets AMRAP; rest 2 min b/t sets
+
5 toes to bar
5 burpees
rest 30 sec x 5
+
15 DU's
5 box jumps - 24"
rest 30 sec x 3
Pm
.com tester
April 12th, 2011
AM
A. Power CLean x 1/Squat Clean x 2/Front Squat x 2; rest 4 min x 5
B. Chin Ups - 3,3,3; rest 3 min
+
3 tough power clean
sprint 40 yds @ 95%
walk rest 5 min x 6
PM
Airdyne 60 min @ 115-120 bpm
A. Power CLean x 1/Squat Clean x 2/Front Squat x 2; rest 4 min x 5
B. Chin Ups - 3,3,3; rest 3 min
+
3 tough power clean
sprint 40 yds @ 95%
walk rest 5 min x 6
PM
Airdyne 60 min @ 115-120 bpm
April 9th and 10th, 2011
Pound 4 Pound competition in Montgomery, AL.
Finished 3rd in advanced division.
Finished 3rd in advanced division.
4/12/11
Wednesday, April 6th 2011
AM
15 TGU/arm - 1.5 pd slowly
+
20 DU's; walk 40 sec x 3
+
Row sprint 30 sec @ 90%
row sprint 30 sec @ 50% x 4
Pm
.com tester
15 TGU/arm - 1.5 pd slowly
+
20 DU's; walk 40 sec x 3
+
Row sprint 30 sec @ 90%
row sprint 30 sec @ 50% x 4
Pm
.com tester
Tuesday, April 5th
AM
A. Power Snatch - build to a tough 3 in no more than4 sets; rest as needed
B. Clean Grip DL - 3 x 3 @ 80%; rest 2 min
+
3 tough power snatch
airdyne 20 sec @ max effort
rest 3 min x 5
PM
Run 30 min @ Z1
A. Power Snatch - build to a tough 3 in no more than4 sets; rest as needed
B. Clean Grip DL - 3 x 3 @ 80%; rest 2 min
+
3 tough power snatch
airdyne 20 sec @ max effort
rest 3 min x 5
PM
Run 30 min @ Z1
4/3/11
Sunday, April 3rd 2011
apr 3rd:
AM
A. Touch and Go hang squat clean thrusters x 5; rest 1 min x 5 - work on elbows high and turnover of wrists
B. Touch and Go squat clean practice - light and fast weights - 5 min
C. HSPU - 50 for time - closer grip than normal
D. Rope Climb practice - 10 min
PM
airdyne sprints:
20 sec @ max effort
rest 1:40 x 5
+
25 sec @ max effort
rest 2:35 x 5
+
10 min airdyne @ Z1
AM
A. Touch and Go hang squat clean thrusters x 5; rest 1 min x 5 - work on elbows high and turnover of wrists
B. Touch and Go squat clean practice - light and fast weights - 5 min
C. HSPU - 50 for time - closer grip than normal
D. Rope Climb practice - 10 min
PM
airdyne sprints:
20 sec @ max effort
rest 1:40 x 5
+
25 sec @ max effort
rest 2:35 x 5
+
10 min airdyne @ Z1
Saturday, April 2nd 2011
apr 2nd:
AM
AMRAP 15 min
9 DL @ 155#
12 Push Ups - Games Standard
15 Box Jumps 24in
PM
Airdyne 60 min @ Z1 pace
(get off every 10 min for 1 min walk - not included in total time)
AM
AMRAP 15 min
9 DL @ 155#
12 Push Ups - Games Standard
15 Box Jumps 24in
PM
Airdyne 60 min @ Z1 pace
(get off every 10 min for 1 min walk - not included in total time)
Friday, April 1st 2011
AM
5 sets of 5 min @ moderate pace in circuit below - keep HR paced @ 70%-80%; airdyne 5 min easy b/t sets
10 lunges
10 knees to elbows
10 double unders
10 push ups
PM
A. Push Press - 3 x 3 @ 80%; rest 2 min
B. Chin Ups - 3,2,1; rest 3 min
+
Row Sprints:
20 sec max effort
rest 2:40 x 6
+
.com tester prep work
5 sets of 5 min @ moderate pace in circuit below - keep HR paced @ 70%-80%; airdyne 5 min easy b/t sets
10 lunges
10 knees to elbows
10 double unders
10 push ups
PM
A. Push Press - 3 x 3 @ 80%; rest 2 min
B. Chin Ups - 3,2,1; rest 3 min
+
Row Sprints:
20 sec max effort
rest 2:40 x 6
+
.com tester prep work
Wednesday, March 30th, 2011
AM
6 unbroken muscle ups
rest 60 sec x 6
+
KB Kossack practice - 5-7 min
+
OHS - 45# bar - slow up and down staying tall - 5 min practice
+
PM wod prep
PM
.com tester
6 unbroken muscle ups
rest 60 sec x 6
+
KB Kossack practice - 5-7 min
+
OHS - 45# bar - slow up and down staying tall - 5 min practice
+
PM wod prep
PM
.com tester
Tuesday, March 29th, 2011
Am
A. Hang Squat CLean x 2 no drop after rep 1; rest 3 min x 5
B. Front Squat - 3-5 x 4; rest 4 min
+
5 sets @ 100%:
5 clean and jerk - 155#
5 burpees
5 squat clean - 155#
25 double unders
rest walk 5 min active
pM
Airdyne 60 min @ Z1 easy pace - HR 115-125
(get off every 5 min for a 30 sec walk around pace - inlcude this in time)
A. Hang Squat CLean x 2 no drop after rep 1; rest 3 min x 5
B. Front Squat - 3-5 x 4; rest 4 min
+
5 sets @ 100%:
5 clean and jerk - 155#
5 burpees
5 squat clean - 155#
25 double unders
rest walk 5 min active
pM
Airdyne 60 min @ Z1 easy pace - HR 115-125
(get off every 5 min for a 30 sec walk around pace - inlcude this in time)
3/27/11
Saturday, March 26th, 2011
AM:
OPEN WOD 11.1
10 Min AMRAP of
30 Double Unders
15 GTO 75#
PM:
Run 30 min @ Z1
OPEN WOD 11.1
10 Min AMRAP of
30 Double Unders
15 GTO 75#
PM:
Run 30 min @ Z1
Friday March 25th 2011
AM
30 sec lunges
30 sec sit ups
30 sec push up burpees
30 sec skipping
rest walk 2 min x 3
+
Run 1 min @ 90%
Run 1min @ 50% x 6
PM
A. DL - 3 x 3 @ 80% effort;; rest 2 min
B. high hang power clean - build to a tough triple; rest as needed
+
row 1 min @ 90% faster than 23rd pace
row 1 min @ 50% x 4
30 sec lunges
30 sec sit ups
30 sec push up burpees
30 sec skipping
rest walk 2 min x 3
+
Run 1 min @ 90%
Run 1min @ 50% x 6
PM
A. DL - 3 x 3 @ 80% effort;; rest 2 min
B. high hang power clean - build to a tough triple; rest as needed
+
row 1 min @ 90% faster than 23rd pace
row 1 min @ 50% x 4
3/24/11
Wednesday, March 23rd, 2011
AM
A. OHS practice light loads - 15 min
+
KB snatch practice - 10 min tech work
+
row 1 min @ 80% working on breath and pace
row 1 min @ 50% barely moving x 3
PM
FOR TIME:
200M
10 DB Squat Clean Thruster
20 Chest to Bar Chin Ups
30 Back Extensions
20 Chest to Bar Chin Ups
10 Back Extensions
200M
A. OHS practice light loads - 15 min
+
KB snatch practice - 10 min tech work
+
row 1 min @ 80% working on breath and pace
row 1 min @ 50% barely moving x 3
PM
FOR TIME:
200M
10 DB Squat Clean Thruster
20 Chest to Bar Chin Ups
30 Back Extensions
20 Chest to Bar Chin Ups
10 Back Extensions
200M
Tuesday, March 22nd, 2011
22nd:
AM
A. Front Squat - 3,2,1,3,2,1,3,2,1; rest 4 min - each wave gets better
+
Airdyne:
20 sec max effort
rest 2:40 x 3
+
30 sec max effort
rest 3:30 x 3
+
40 sec max effort
rest 5:20 x 3
PM
Run 30 min @ Z1
3/20/11
Thursday, March 17th, 2011
AM
30 sec airdyne @ 80% effort
30 sec airdyne @ 50% effort x 25
(rest 2 min b/t every 5th set) - all sets same effort, record HR and metrics on machine/set
PM
A. 3 position power snatch - high hang, mid thigh, knee cap - 1.1.1 x 3; rest 3 min b/t sets
B. hang muscle snatch - 3 x 3 @ 80%; rest 2 min
C. OHS - 3 x 3 @ 80% - sit in hole for a bit; rest 2 min
+
3 rds for time:
5 burpees AFAP
5 box jumps - 24" AFAP
rest 6 min x 3
30 sec airdyne @ 80% effort
30 sec airdyne @ 50% effort x 25
(rest 2 min b/t every 5th set) - all sets same effort, record HR and metrics on machine/set
PM
A. 3 position power snatch - high hang, mid thigh, knee cap - 1.1.1 x 3; rest 3 min b/t sets
B. hang muscle snatch - 3 x 3 @ 80%; rest 2 min
C. OHS - 3 x 3 @ 80% - sit in hole for a bit; rest 2 min
+
3 rds for time:
5 burpees AFAP
5 box jumps - 24" AFAP
rest 6 min x 3
3/16/11
Wednesday, March 16th, 2011
AM
20 TGU/arm slow and steady - 1pd
+
5 muscle ups unbroken; rest 90 sec x 5
+
KB squat snatch practice - 5 min
+
20 DU';s AFAP; rest 30 sec x 8
PM
for time:
run 200 m
10 db squat clean thruster - 45#/h
20 CTB chin ups
30 back extensions
20 CTB chin ups
10 db squat clean thruster - 45#/h
run 200 m
20 TGU/arm slow and steady - 1pd
+
5 muscle ups unbroken; rest 90 sec x 5
+
KB squat snatch practice - 5 min
+
20 DU';s AFAP; rest 30 sec x 8
PM
for time:
run 200 m
10 db squat clean thruster - 45#/h
20 CTB chin ups
30 back extensions
20 CTB chin ups
10 db squat clean thruster - 45#/h
run 200 m
Tuesday, March 15th, 2011
AM
A. Front Squat - 5,5,3,3,3; rest 5 min
+
3 tough hang squat snatch touch and go
rest 0 sec
25 double unders AFAP
5 burpees AFAP
rest walk 5 min x 6
PM
airdyne 30 min @ 125 bpm
A. Front Squat - 5,5,3,3,3; rest 5 min
+
3 tough hang squat snatch touch and go
rest 0 sec
25 double unders AFAP
5 burpees AFAP
rest walk 5 min x 6
PM
airdyne 30 min @ 125 bpm
3/14/11
Monday, March 14th, 2011
run 10 min @ Z1
+
rolling/stretching - 60 min
+ ice bathing - 10 min @ 12 deg celcius
+
rolling/stretching - 60 min
+ ice bathing - 10 min @ 12 deg celcius
Sunday, March 13th, 2011
AM - from week previous
A. split jerk - 3 x 3 @ 80% effort; tech work; rest 2 min
B. hang squat snatch- 95# fast and light perfect form - sit in hole 1 sec each time - 5-10 reps/set x 5 sets; rest 2 min
B. bent over barbell row pronated grip @ 21X0; 4-6 x 4; rest 2 min - video pls
C. ghd sit ups x 25; rest 90 sec x 3
PM
Dead Lift - build to 85% of 1RM
rest 5 min
then...
Dead Lift - 85% 1RM x 1
sprint run 50 m @ 95%
walk rest 6 min x 5
(rest 10 min working on parallette HSPU)
row sprint:
25 sec @ max effort
walk rest 4:35 x 5
(rest 8 min)
x 2
A. split jerk - 3 x 3 @ 80% effort; tech work; rest 2 min
B. hang squat snatch- 95# fast and light perfect form - sit in hole 1 sec each time - 5-10 reps/set x 5 sets; rest 2 min
B. bent over barbell row pronated grip @ 21X0; 4-6 x 4; rest 2 min - video pls
C. ghd sit ups x 25; rest 90 sec x 3
PM
Dead Lift - build to 85% of 1RM
rest 5 min
then...
Dead Lift - 85% 1RM x 1
sprint run 50 m @ 95%
walk rest 6 min x 5
(rest 10 min working on parallette HSPU)
row sprint:
25 sec @ max effort
walk rest 4:35 x 5
(rest 8 min)
x 2
Saturday, March 12th, 2011
AM
tester:
1 unbroken hang squat clean - 155#
rest 30 sec
2 unbroken hang squat clean - 155#
rest 30 sec...keep going until failure
rest 10 min
1-10 CTB chin up ladder for time - each ladder must be unbroken
PM
Row 10 min @ Z1
+
10 sit ups easy
10 lunges easy
x 5
+
Row 10 min @ Z1
+
10 sit ups easy
10 lunges easy x 5
+
Row 10 min @ Z1
tester:
1 unbroken hang squat clean - 155#
rest 30 sec
2 unbroken hang squat clean - 155#
rest 30 sec...keep going until failure
rest 10 min
1-10 CTB chin up ladder for time - each ladder must be unbroken
PM
Row 10 min @ Z1
+
10 sit ups easy
10 lunges easy
x 5
+
Row 10 min @ Z1
+
10 sit ups easy
10 lunges easy x 5
+
Row 10 min @ Z1
Friday, March 11th, 2011
run 10 min @ Z1
+
run 3 min @ 85% max HR
run 3 min @ 50% max HR x 3
+
run 10 min @ Z1
+
run 3 min @ 85% max HR
run 3 min @ 50% max HR x 3
+
run 10 min @ Z1
3/9/11
Thursday, March 10th, 2011
AM
30 sec airdyne @ 80% effort
30 sec airdyne @ 50% effort x 20
(rest 10 min b/t sets 10 and 11) - all sets same effort, record HR and metrics on machine/set
PM
A. high hang power snatch - build to a tough 3 - NOT a 3RM; rest as needed
+
7 touch and go hang power snatch heavy and fast
rest 0 sec
10 box jumps -24"
rest 0 sec
25 double unders
rest walk 6 min b/t sets x 6
30 sec airdyne @ 80% effort
30 sec airdyne @ 50% effort x 20
(rest 10 min b/t sets 10 and 11) - all sets same effort, record HR and metrics on machine/set
PM
A. high hang power snatch - build to a tough 3 - NOT a 3RM; rest as needed
+
7 touch and go hang power snatch heavy and fast
rest 0 sec
10 box jumps -24"
rest 0 sec
25 double unders
rest walk 6 min b/t sets x 6
Wednesday, March 9th, 2011
power snatch - 10 min tech work on set up and muscle snatch
+
5 unbroken muscle ups
rest as needed x 6
+
learn how to KB squat snatch - light weight
snatch it 1st, then learn how to ride it down into squat - 1 arm each time - 5-10 reps/set for 12 min
LIGHT!
+
run 200 m @ 80% working on form and upright posture and breathing - easy work; walk rest 2 min x 3
PM
3 rds for time:
25 KBS -2pd
25 burpees - video pls
+
5 unbroken muscle ups
rest as needed x 6
+
learn how to KB squat snatch - light weight
snatch it 1st, then learn how to ride it down into squat - 1 arm each time - 5-10 reps/set for 12 min
LIGHT!
+
run 200 m @ 80% working on form and upright posture and breathing - easy work; walk rest 2 min x 3
PM
3 rds for time:
25 KBS -2pd
25 burpees - video pls
KBS/Burpee 03-09-2011 from Steve Mullen on Vimeo.
3/7/11
Tuesday, March 8th, 2011
AM
A. Front Squat @ 32X1; 3-4 x 5; rest 4 min - video pls
+
3 tough front squat constant pace
rest 0 sec
run 400 m @ 95% effort
walk rest 7 min x 5
PM
airdyne 30 min @ Z1 - 115-120 bpm HR
A. Front Squat @ 32X1; 3-4 x 5; rest 4 min - video pls
+
3 tough front squat constant pace
rest 0 sec
run 400 m @ 95% effort
walk rest 7 min x 5
Front Squats 03-08-2011 from Steve Mullen on Vimeo.
PM
airdyne 30 min @ Z1 - 115-120 bpm HR
Monday, March 7th, 2011
AM
15 min light run
+
30 min rolling/stretching
PM
bath - 10 min in 13 deg celcius water up to navel while sitting
15 min light run
+
30 min rolling/stretching
PM
bath - 10 min in 13 deg celcius water up to navel while sitting
3/6/11
Sunday March 6th, 2011
AM
A. split jerk - 3 x 3 @ 80% effort; tech work; rest 2 min
B. hang squat snatch- 95# fast and light perfect form - sit in hole 1 sec each time - 5-10 reps/set x 5 sets; rest 2 min
B. bent over barbell row pronated grip @ 21X0; 4-6 x 4; rest 2 min - video pls
C. ghd sit ups x 25; rest 90 sec x 3
PM
row intervals:
row 10 min @ Z1
then..
20 sec max effort -vid of one set pls
walk rest 3 min actively x 5
(rest 12 min performing ring HSPU practice)
then..
20 sec max effort
walk rest 3 min actively x 5 again
(rest 12 min performing handstand walk practice)
then..
20 sec max effort
walk rest 3 min actively x 5 for last time
A. split jerk - 3 x 3 @ 80% effort; tech work; rest 2 min
B. hang squat snatch- 95# fast and light perfect form - sit in hole 1 sec each time - 5-10 reps/set x 5 sets; rest 2 min
B. bent over barbell row pronated grip @ 21X0; 4-6 x 4; rest 2 min - video pls
C. ghd sit ups x 25; rest 90 sec x 3
Barbell Row from Steve Mullen on Vimeo.
PM
row intervals:
row 10 min @ Z1
then..
20 sec max effort -vid of one set pls
walk rest 3 min actively x 5
(rest 12 min performing ring HSPU practice)
then..
20 sec max effort
walk rest 3 min actively x 5 again
(rest 12 min performing handstand walk practice)
then..
20 sec max effort
walk rest 3 min actively x 5 for last time
20 sec Row from Steve Mullen on Vimeo.
3/4/11
Saturday, March 5th, 2011
AM
hang squat clean - build to a tough single in a few sets - NOT a 1RM but tough
rest and prep for wod
for time: - video pls
10 squat cleans - 185#
20 burpees
30 CTB chin ups
AM 03/05/2011 from Steve Mullen on Vimeo.
PM
airdyne @ home
10 min @ Z1
(sprint last 10 sec of every minute)
+
10min @ Z1 easy
+
10 min @ Z1
(sprint last 10 sec of every minute)
+
ice bath - 10 min @ 15 deg
3/3/11
Friday March 4th 2011
AM
15 min light run
+
30 min rolling/stretching
Let's try this video again....
PM
bath - 10 min in 13 deg celcius water up to navel while sitting
3/2/11
Thursday March 3rd
Rest Day
Real training starts tomorrow. Very exciting.
Video upload test......
Epic Fail.
Wednesday March 2nd
part 2:
A. ring hspu - amrap (-2) x 5; rest 2 min
B. ring push ups - amrap (-2) x 4; rest 2 min
C. ring dips - amrap (-2) x 3; rest 2 min
D. gh raises -15 x 3; rest 90 sec
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