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%
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