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
4/25/11
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)
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