AM:
OPEN WOD 11.1
10 Min AMRAP of
30 Double Unders
15 GTO 75#
PM:
Run 30 min @ Z1
3/27/11
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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