On the minute for 10 min:
5 hang squat clean 175#
+
On the minute for 10 min
4 hang squat clean 195#
+
On the minute for 10 min:
3 hang squat clean 215#
(if you fail at any minute skip the min and take extra rest)
Completed 1st 10 min. Very difficult. No fans at gym today, humid, 125+. Did 5 min of second set at 195 and had to stop. Would like to revisit this type of session more frequently under normal conditions.
7/31/12
07/26/12 - Testing
3 rounds for time:
Row 1000m
15 burpee box jumps 24"
15 thrusters 75#
15 chin ups CTB
23:40.....Terrible. I had zero power on the rower after the 1st round. Burpee BJs were slow. Thrusters unbroken. CTB 10-5 to save hands.
Row 1000m
15 burpee box jumps 24"
15 thrusters 75#
15 chin ups CTB
23:40.....Terrible. I had zero power on the rower after the 1st round. Burpee BJs were slow. Thrusters unbroken. CTB 10-5 to save hands.
7/26/12
07/25/2012 - Training
A1. Weighted chin ups 8, 6, 4, 8; rest 1 min
A2. Push press 10, 10, 8, 8; rest 1 min
B1. Bent over wide grip barbell rows @41x2, 6-8x4; rest 1 min
B2. Close grip bench press 5-6x4; rest 1 min
A1. 54,64,74,54 - Wasn't happy with these. Maybe cause I havent done in a while
A2. 135,145,165,175 - None of these are touching my shoulder, flexibility in this movement hasnt changed.
B1. 115(8),115(8),125(7),125(8)
B2. 225(6),245(6),265(5),275(5) - Diesel
A2. Push press 10, 10, 8, 8; rest 1 min
B1. Bent over wide grip barbell rows @41x2, 6-8x4; rest 1 min
B2. Close grip bench press 5-6x4; rest 1 min
A1. 54,64,74,54 - Wasn't happy with these. Maybe cause I havent done in a while
A2. 135,145,165,175 - None of these are touching my shoulder, flexibility in this movement hasnt changed.
B1. 115(8),115(8),125(7),125(8)
B2. 225(6),245(6),265(5),275(5) - Diesel
7/25/12
07/24/12 - Training & Testing
A. OHS 8, 6, 4; rest 2 min
B. Hang squat snatch 3x3; rest 2 min
+
5 rounds for time:
5 squat snatch 165#
5 muscle ups
A.195,225,245 - Really happy with these.
http://www.youtube.com/watch?v=_CX15ewQ_xA&feature=g-upl
B.155,165,175 - Maybe could have done more, felt good.
http://www.youtube.com/watch?v=vcriRNJ098k&feature=context-gau
Tester - 11:54, I know this could/needs to be faster. I know I can do it much faster too. Wanted to get through with minimum failed reps. Good confidence booster on full snatch in tester.
http://www.youtube.com/watch?v=O49tBr9RtAc&feature=youtu.be
B. Hang squat snatch 3x3; rest 2 min
+
5 rounds for time:
5 squat snatch 165#
5 muscle ups
A.195,225,245 - Really happy with these.
http://www.youtube.com/watch?v=_CX15ewQ_xA&feature=g-upl
B.155,165,175 - Maybe could have done more, felt good.
http://www.youtube.com/watch?v=vcriRNJ098k&feature=context-gau
Tester - 11:54, I know this could/needs to be faster. I know I can do it much faster too. Wanted to get through with minimum failed reps. Good confidence booster on full snatch in tester.
http://www.youtube.com/watch?v=O49tBr9RtAc&feature=youtu.be
7/23/12
07/22/12 - Testing
A. Death by unbroken back squats 225#
B. Death by unbroken CTB chin ups
A. 11rds + 11....did these in flat shoes. Got really tough, should have gotten another squat to finish the 12th round.
B. 14rds unbroken. Kept going and completed 16rds + 11. Happy with this.
B. Death by unbroken CTB chin ups
A. 11rds + 11....did these in flat shoes. Got really tough, should have gotten another squat to finish the 12th round.
B. 14rds unbroken. Kept going and completed 16rds + 11. Happy with this.
07/21/12 - Testing
A. Death by TnG power clean 185#
B. Death by burpees
A. Made it thru 5 TnG. Then completed round 7 + 5 broken. Not good.
B. 17rds + 16...Ok with this, should have been tougher and gritted out 2 more to finish the 18th round.
B. Death by burpees
A. Made it thru 5 TnG. Then completed round 7 + 5 broken. Not good.
B. 17rds + 16...Ok with this, should have been tougher and gritted out 2 more to finish the 18th round.
7/20/12
07/19/12 - Training & Recovery
Run 5K @ easy pace.
Completed. Ran with the dogs. If I don't run consistently my back tightens up big time.
Could I add on rest days, 15-20min run @ easy pace in AM followed by mobility work?
Completed. Ran with the dogs. If I don't run consistently my back tightens up big time.
Could I add on rest days, 15-20min run @ easy pace in AM followed by mobility work?
7/19/12
07/18/12 - Testing
"Filthy Fifty"
20:34....1:50 off PR. Paced a little too much. Broke K2E and WB too much. Burpees killed me. Considering heat/humidity and training cycle, should I be ok with slower time for now?
20:34....1:50 off PR. Paced a little too much. Broke K2E and WB too much. Burpees killed me. Considering heat/humidity and training cycle, should I be ok with slower time for now?
07/17/12 - Training
A. Squat snatch 2 reps x12 (all bw 70-85% 1rm squat snatch)
B. Ohs 3, 2, 1, 3, 2, 1; rest 3 min
C. Snatch balance 2, 2, 2; rest 3 min
A. 145,155,165,175(1),175(1),175
180(1),180,180(1),180.....frustrated with snatch.
B. 185,215,235,235,-,-
C. -
Ran out of time, was rushed a little on over head squat. Going to redo this session minus the snatches. Then do a the 21-15-9 tester DL@275/OHS@155.
B. Ohs 3, 2, 1, 3, 2, 1; rest 3 min
C. Snatch balance 2, 2, 2; rest 3 min
A. 145,155,165,175(1),175(1),175
180(1),180,180(1),180.....frustrated with snatch.
B. 185,215,235,235,-,-
C. -
Ran out of time, was rushed a little on over head squat. Going to redo this session minus the snatches. Then do a the 21-15-9 tester DL@275/OHS@155.
07/15/12 - Training & Testing
A. Front squat; build to a tough single in 6 min
B. Squat clean 2, 2, 2; rest 2:30
+
30 squat clean for time 225#
A. 345....PR! Got 335 for a PR, had time and went for it.
B.
Tester -
B. Squat clean 2, 2, 2; rest 2:30
+
30 squat clean for time 225#
A. 345....PR! Got 335 for a PR, had time and went for it.
B.
Tester -
07/14/12 - Testing
A. Hang power snatch; build to a tough single
B. Amrap sets of 2 unbroken hang power snatch 135# in 8 min
C. 100 ring push ups for time
A. 185....a little rushed, got some more here
B.
C. 4:07....kept moving sets of 5 the whole way, good time/strategy?
B. Amrap sets of 2 unbroken hang power snatch 135# in 8 min
C. 100 ring push ups for time
A. 185....a little rushed, got some more here
B.
C. 4:07....kept moving sets of 5 the whole way, good time/strategy?
07/12/12 - Training & Testing
A. Weighted supinated grip chin up drop sets 2.2.2.2x5; rest as long
as needed to drop weight/rest 3:30
B. Strict press 3, 3, 3; rest 2:30
+
5 rounds for time:
15 burpees
5 muscle ups
A. 1st and 2nd set, 83 down to 53(dropped 10# each time)
3rd,4th,5th set, 88 down to 58(dropped 10# each time)
Tester - Need to make this one up
as needed to drop weight/rest 3:30
B. Strict press 3, 3, 3; rest 2:30
+
5 rounds for time:
15 burpees
5 muscle ups
A. 1st and 2nd set, 83 down to 53(dropped 10# each time)
3rd,4th,5th set, 88 down to 58(dropped 10# each time)
Tester - Need to make this one up
07/11/12 - Training
Row 10 min z1
+
Row 1k @85-90% aerobic pace
Rest 1 min
x6
(rest 5 min bw sets 3/4)
+
Row 10 min z1
z1 - 2435m
1000m
1st - 3:43
2nd - 3:59
3rd - 3:57
4th - 4:00
5th - 3:58
6th - 3:57
z2 - emergency at home had to leave
This session hurt. Had nothing after that 1st 1000m.
+
Row 1k @85-90% aerobic pace
Rest 1 min
x6
(rest 5 min bw sets 3/4)
+
Row 10 min z1
z1 - 2435m
1000m
1st - 3:43
2nd - 3:59
3rd - 3:57
4th - 4:00
5th - 3:58
6th - 3:57
z2 - emergency at home had to leave
This session hurt. Had nothing after that 1st 1000m.
07/10/12 - Training & Testing
A. Low block squat snatch from blocks; 3 reps x10 (all bw 65-80% 1rm
squat snatch)
+
Amrap in 15 min:
3 power snatch 175#
Run 200m
A. 140,145,150,155,160
165,170,175,175,175
Tester 7rds + 3snatch + 100m....want 8-9 rounds here. NO failed reps on snatch. kept moving.
squat snatch)
+
Amrap in 15 min:
3 power snatch 175#
Run 200m
A. 140,145,150,155,160
165,170,175,175,175
Tester 7rds + 3snatch + 100m....want 8-9 rounds here. NO failed reps on snatch. kept moving.
07/08/12 - Training & Testing
A. OHS squat 8, 6, 4, 2, 8; rest 2 min
+
6 rounds for time:
7 OHS 185#
14 CTB chin ups
A. 185,205,230,255,190....good with these #s. Felt solid. Some wrist pain on longer sets
Tester - 14:30.....could not breathe, wow. Don't know if it was heat/humidity in the gym or what. No failed reps on OHS though.
+
6 rounds for time:
7 OHS 185#
14 CTB chin ups
A. 185,205,230,255,190....good with these #s. Felt solid. Some wrist pain on longer sets
Tester - 14:30.....could not breathe, wow. Don't know if it was heat/humidity in the gym or what. No failed reps on OHS though.
07/07/12 - Testing
A. Deadlift; build to a tough single
B. Death by TnG DL 315#
C. 30 split jerks for time 205#
A. 455....this ok, had more, but knew what was ahead
B. 11rds + 7......happy about this
C. 6:46.....this was ugly, should not take me that long.
B. Death by TnG DL 315#
C. 30 split jerks for time 205#
A. 455....this ok, had more, but knew what was ahead
B. 11rds + 7......happy about this
C. 6:46.....this was ugly, should not take me that long.
07/05/12 - Training & Testing
A. Weighted dip 5, 4, 3, 2, 1; rest 3 min
B. 20 sets of 2 unbroken muscle ups for time
C. Amrap 1-5 unbroken hspu ladders in 10 min
A. 72,105,144,164,180....@ or a little above BW. Boom!
B. 7:00...no failed reps, kept moving. Still took longer than expected
C. 6rd + 5 reps = 95 reps.....Paced too much in beginning. I wanted to practice kip throughout. Really got a rhythm on those.
B. 20 sets of 2 unbroken muscle ups for time
C. Amrap 1-5 unbroken hspu ladders in 10 min
A. 72,105,144,164,180....@ or a little above BW. Boom!
B. 7:00...no failed reps, kept moving. Still took longer than expected
C. 6rd + 5 reps = 95 reps.....Paced too much in beginning. I wanted to practice kip throughout. Really got a rhythm on those.
07/04/12 - Training
Airdyne 10 min z1
+
Airdyne 3 min @85-90% aerobic pace
Airdyne 1 min @50% aerobic
x7
+
Airdyne 10 min z1
Total Cals 568, was getting 60-63 cals in 3 min range. Tough one.
+
Airdyne 3 min @85-90% aerobic pace
Airdyne 1 min @50% aerobic
x7
+
Airdyne 10 min z1
Total Cals 568, was getting 60-63 cals in 3 min range. Tough one.
07/03/12 - Training & Testing
A. Mid thigh squat snatch from blocks; 2 reps x10 (all bw 70-85% 1rm
squat snatch)
+
50 power clean for time 225#
A. 145,155,160(1),160,165
170,175,180,185(1),185(-)....where the blocks were set up, this was almost from a high hang.
Tester - 14:40...flew threw the 1st 20 in 3:30ish, then fell apart. Failed 3 reps @30th rep.
squat snatch)
+
50 power clean for time 225#
A. 145,155,160(1),160,165
170,175,180,185(1),185(-)....where the blocks were set up, this was almost from a high hang.
Tester - 14:40...flew threw the 1st 20 in 3:30ish, then fell apart. Failed 3 reps @30th rep.
07/01/12 - Testing
A. 50 back squats for time 265#
B. 20 sets of 5 unbroken CTB chin ups for time
A. 5:55...sets were 12,11,10,9,8 think i paced it well.
B. 7:22...this got much tougher than I thought, not sure why, my hands ripped, i was messing with the gymnast grips, whatever
B. 20 sets of 5 unbroken CTB chin ups for time
A. 5:55...sets were 12,11,10,9,8 think i paced it well.
B. 7:22...this got much tougher than I thought, not sure why, my hands ripped, i was messing with the gymnast grips, whatever
06/30/12 - Testing
A. Build to a 1rm power clean in 10 min
Rest 2 min
B. 8 min amrap power cleans @90% of A
C. 15-1 unbroken 2 pood kb swings
A. 265....had 275 at my chest. Just gotta put elbows through
B. 24reps @235#....paced too much, had more.
C. 8:17
Rest 2 min
B. 8 min amrap power cleans @90% of A
C. 15-1 unbroken 2 pood kb swings
A. 265....had 275 at my chest. Just gotta put elbows through
B. 24reps @235#....paced too much, had more.
C. 8:17
06/28/12 - Testing
15-13-11-9-7-5-3-1/1-3-5-7-9-11-13-15
L-pull ups
HSPU
16:40....had to do the pull ups in cybex squat machine, pull up bar anywhere. Was happy with speed on HSPUs.
L-pull ups
HSPU
16:40....had to do the pull ups in cybex squat machine, pull up bar anywhere. Was happy with speed on HSPUs.
06/27/12 - Training
6 min amrap @85%
burpee box jumps 24" - find a spot
Rest 3 min
6 min amrap @85% - in park
6 toes to bar
20 double unders
Rest 3 min
7 min amrap @85%
hspu
Run 200m
Rest 6 min
x2
1st time thru - 59, 9rds+5, 4rds
2nd time thru - 49, 8rds, 4rds + 7HSPU
2nd round of burpee box jumps were tough.
burpee box jumps 24" - find a spot
Rest 3 min
6 min amrap @85% - in park
6 toes to bar
20 double unders
Rest 3 min
7 min amrap @85%
hspu
Run 200m
Rest 6 min
x2
1st time thru - 59, 9rds+5, 4rds
2nd time thru - 49, 8rds, 4rds + 7HSPU
2nd round of burpee box jumps were tough.
06/26/12 - Testing
Swim 500 m
Upright Bike 20K
Run 3 K
Bike 43:00, Run 13:45. Run was on treadmill, pacing was way off. Was at Disney. Too many people in the pool, even at 7:00am. Just did bike and run.
Upright Bike 20K
Run 3 K
Bike 43:00, Run 13:45. Run was on treadmill, pacing was way off. Was at Disney. Too many people in the pool, even at 7:00am. Just did bike and run.
7/18/12
06/24/12 - Training & Testing
A. Squat clean; 5, 4, 3, 2, 1; rest 3 min
B. Front squat x3/jerk x1; rest 2 min x5 sets
+
5 rounds for time:
10 back squats 265#
10 CTB chin ups
A. 225,235,245(-),225,-,....so bad today, WTF
B. 185,215,235,245,245
Tester 8:18 - All squats and CTB unbroken. Tough.
B. Front squat x3/jerk x1; rest 2 min x5 sets
+
5 rounds for time:
10 back squats 265#
10 CTB chin ups
A. 225,235,245(-),225,-,....so bad today, WTF
B. 185,215,235,245,245
Tester 8:18 - All squats and CTB unbroken. Tough.
06/23/12 - Training
A. Snatch doubles gauntlet; start @115# for 2 reps; add 10 pounds on
the minute until failure
B. Drop 20 pounds from heaviest lift and perform 3 reps on the minute
for 6 minutes
C. Snatch high pulls 5, 4, 3, 2, 1; rest 3 min
A.175,185(1)
B.155, Completed
C.185,205,225,235,235 - No straps this time
My snatch has gone to shit. AAAAHHHHHH.
Made up this tester from a few weeks back.
7min AMRAP
10 WB
5 T2B
Score - 11rds+1WB....Had about 20ft between WB and T2B. Breathing was great, felt great today. I got better sleep.
the minute until failure
B. Drop 20 pounds from heaviest lift and perform 3 reps on the minute
for 6 minutes
C. Snatch high pulls 5, 4, 3, 2, 1; rest 3 min
A.175,185(1)
B.155, Completed
C.185,205,225,235,235 - No straps this time
My snatch has gone to shit. AAAAHHHHHH.
Made up this tester from a few weeks back.
7min AMRAP
10 WB
5 T2B
Score - 11rds+1WB....Had about 20ft between WB and T2B. Breathing was great, felt great today. I got better sleep.
06/21/12 - Training & Testing
A. Strict press 5, 5, 5; rest 3 min
B. Push press 3, 3, 3; rest 3 min
C. Push jerk 2, 2, 2; rest 3 min
D. Squat clean 3, 2, 1; rest 90 seconds
+
Row 2k for time
A. 155,165,175
B. 185,205,225(2)
C. 205,225,245
D. -
Tester 7:14 - I know this needs to be faster. Ok with it for now. I think this was actually a :02 PR.
Wrist was hurting today, no cleans.
B. Push press 3, 3, 3; rest 3 min
C. Push jerk 2, 2, 2; rest 3 min
D. Squat clean 3, 2, 1; rest 90 seconds
+
Row 2k for time
A. 155,165,175
B. 185,205,225(2)
C. 205,225,245
D. -
Tester 7:14 - I know this needs to be faster. Ok with it for now. I think this was actually a :02 PR.
Wrist was hurting today, no cleans.
06/20/12 - Training
5 min amrap @85%
5 snatch balance 95#
5 CTB chin ups
5 burpee box jumps 24"
Rest 3 min
5 min amrap @85%
5 power snatch 115#
5 GHD sit ups
20 double unders
Rest 3 min
5 min amrap @85%
5 hang squat clean thrusters 115#
5 hspu
Run 100m
Rest 6 min
x2 (2 times through all 3 amraps)
1st time thru - 4rds, 4rds+3sn, 3rds+2cl thruster
2nd time thru - 3rds+5+5, 3rds+5+5, 3rds+2cl thruster
2nd time thru was a fight.
5 snatch balance 95#
5 CTB chin ups
5 burpee box jumps 24"
Rest 3 min
5 min amrap @85%
5 power snatch 115#
5 GHD sit ups
20 double unders
Rest 3 min
5 min amrap @85%
5 hang squat clean thrusters 115#
5 hspu
Run 100m
Rest 6 min
x2 (2 times through all 3 amraps)
1st time thru - 4rds, 4rds+3sn, 3rds+2cl thruster
2nd time thru - 3rds+5+5, 3rds+5+5, 3rds+2cl thruster
2nd time thru was a fight.
06/19/12 - Training & Testing
A. Squat snatch 2, 1, 2, 1, 2, 1, 2, 1; rest 3 min
B. OHS; build to a tough single
+
21-15-9
DL 275#
OHS 155#
A. 135,145
145,155
165,175
175,185
B. 265 - went up good. ready to 1RM this one
Tester - Have to make this one up. Ran out of time.
B. OHS; build to a tough single
+
21-15-9
DL 275#
OHS 155#
A. 135,145
145,155
165,175
175,185
B. 265 - went up good. ready to 1RM this one
Tester - Have to make this one up. Ran out of time.
06/17/12 - Testing
A. Squat clean gauntlet; start at 185#; add 10 pounds on the minute
until failure
+
10-->1 ladder
Front squat 185#
HSPU
A. 295 - PR by 20#!!!! Felt so solid all the way through this. 305 hit me in the chest.
Tester 10:45 - Really tough on shoulders to go from rack to HSPU. All FS unbroken, broke HSPU after set of 10.
until failure
+
10-->1 ladder
Front squat 185#
HSPU
A. 295 - PR by 20#!!!! Felt so solid all the way through this. 305 hit me in the chest.
Tester 10:45 - Really tough on shoulders to go from rack to HSPU. All FS unbroken, broke HSPU after set of 10.
06/14/12 - Training & Testing
A. Split jerk clusters 1.1.1.1.1x3; rest 15 seconds/rest 3 min (use
90-94% 1rm for all sets)
B. Push press; build to a 1rm in 3 tough attempts
C. Front squat 8, 6, 4, 2, 1, 1; rest 3 min
+
8 min amrap:
7 hang squat snatch 75#
21 double unders
A. - , no blocks, out of town.
B. 225 - Very disappointing. Back rack. Getting no drive.
C. 225,245,275,305,320,330 - Huge PR!
Tester - 8rds + 7. Only did 7 minutes though. Brain fart.
90-94% 1rm for all sets)
B. Push press; build to a 1rm in 3 tough attempts
C. Front squat 8, 6, 4, 2, 1, 1; rest 3 min
+
8 min amrap:
7 hang squat snatch 75#
21 double unders
A. - , no blocks, out of town.
B. 225 - Very disappointing. Back rack. Getting no drive.
C. 225,245,275,305,320,330 - Huge PR!
Tester - 8rds + 7. Only did 7 minutes though. Brain fart.
06/13/12 - Training
Airdyne 10 min z1
+
Airdyne 1 min @85%
Airdyne 1 min @50%
x10
Rest 7 min
x2
+
Airdyne 10 min z1
Didnt get total cals. But power was higher this time. Was getting 20-23 cals in 85% efforts.
+
Airdyne 1 min @85%
Airdyne 1 min @50%
x10
Rest 7 min
x2
+
Airdyne 10 min z1
Didnt get total cals. But power was higher this time. Was getting 20-23 cals in 85% efforts.
06/12/12 - Training & Testing
A. Power snatch 3, 2, 1, 3, 2, 1, 3, 2, 1; rest 3 min
+
12 min amrap:
3 hang squat snatch 165#
Run 200m
A. 145,155,165
165,175,185
175,185,195(-)
Tester 6rds - No failed reps. Ok with this score. Was able to string some together too.
+
12 min amrap:
3 hang squat snatch 165#
Run 200m
A. 145,155,165
165,175,185
175,185,195(-)
Tester 6rds - No failed reps. Ok with this score. Was able to string some together too.
06/10/12 - Training & Tester
A. 3 hang squat clean on the minute for 15 min @185# (skip the minute
if you fail, cut the workout short if you fail 2 min in a row)
+
5-4-3-2-1
Power clean and jerk 225#
Muscle ups
A. Completed, felt good. Breathing good.
Tester 8:44 - MUs unbroken. C&Js did not feel good. Had to take a lot of time/energy readjusting grip from clean to jerk.
if you fail, cut the workout short if you fail 2 min in a row)
+
5-4-3-2-1
Power clean and jerk 225#
Muscle ups
A. Completed, felt good. Breathing good.
Tester 8:44 - MUs unbroken. C&Js did not feel good. Had to take a lot of time/energy readjusting grip from clean to jerk.
06/07/12
A. Push jerk 3, 2, 1; rest 2 min
B. Split jerk 2.2.2x3; rest 15 seconds/rest 3 min (~90% 2rm loads)
C. Squat clean 2, 2, 2, 2, 2, 2; rest 3 min
+
7 min amrap:
10 wall balls
5 toes to bar
Was suppose to do the above, but was in Charleston for a wedding. Did the following at Crossfit Integrity over 6 hour period:
A. EMOM for 24min. 1 power snatch on odd minutes. 2 on even minutes.
B. Squat Clean 2,2,2,2,2 rest 3 min
C. Partner Tester, max cals on rower in 6 min
max C&J @ 155# for 5 min
max front squat @ 155# for 4 min
D. Strict Press 10 X 10 @ 85# rest 1 min
E. EMOM for 10 min complete 12sec L-sit hold
A. 155 for 1st 8 min, 165 for next 8 min, 175 for last 8 min
B. 235,245,255,265,275 - PR felt solid
C. We lost by 5 total points.
D. Completed
E. Completed
B. Split jerk 2.2.2x3; rest 15 seconds/rest 3 min (~90% 2rm loads)
C. Squat clean 2, 2, 2, 2, 2, 2; rest 3 min
+
7 min amrap:
10 wall balls
5 toes to bar
Was suppose to do the above, but was in Charleston for a wedding. Did the following at Crossfit Integrity over 6 hour period:
A. EMOM for 24min. 1 power snatch on odd minutes. 2 on even minutes.
B. Squat Clean 2,2,2,2,2 rest 3 min
C. Partner Tester, max cals on rower in 6 min
max C&J @ 155# for 5 min
max front squat @ 155# for 4 min
D. Strict Press 10 X 10 @ 85# rest 1 min
E. EMOM for 10 min complete 12sec L-sit hold
A. 155 for 1st 8 min, 165 for next 8 min, 175 for last 8 min
B. 235,245,255,265,275 - PR felt solid
C. We lost by 5 total points.
D. Completed
E. Completed
06/06/12 - Training
5 min amrap @85%
5 hang squat snatch 95#
5 chin ups
5 box jumps 20"
Rest 3 min
5 min amrap @85%
5 ohs 95#
5 toes to bar
20 double unders
Rest 3 min
5 min amrap @85%
5 squat clean 135#
5 ring dips
Run 100m
Rest 8 min
x2 (2 times through all 3 amraps)
1st time thru - 5rds+5+5+1, 5rds+5, 3rds + 3cl
2nd time thru - 5rds , 4rds+T2B+DU, 3rds + 4cl
Hand tore on a weird spot. Didnt do OHS at end. Felt ok today.
5 hang squat snatch 95#
5 chin ups
5 box jumps 20"
Rest 3 min
5 min amrap @85%
5 ohs 95#
5 toes to bar
20 double unders
Rest 3 min
5 min amrap @85%
5 squat clean 135#
5 ring dips
Run 100m
Rest 8 min
x2 (2 times through all 3 amraps)
1st time thru - 5rds+5+5+1, 5rds+5, 3rds + 3cl
2nd time thru - 5rds , 4rds+T2B+DU, 3rds + 4cl
Hand tore on a weird spot. Didnt do OHS at end. Felt ok today.
06/05/12 - Training & Testing
A. Squat snatch 3, 2, 1, 3, 2, 1; rest 3 min
B. Hang power snatch TnG 4, 4, 4, 4, 4; rest 60 seconds (light-moderate loads)
+
7 rounds for time:
3 Front squat 255#
3 bar muscle ups
A. 165(2),185(1),195(-),165,185,200(-) - This sucks
B. 115,125,135,135,145 - These felt smooth
Tester 8:02 - Didn't warm up FS well. Was messing with grips between movements. Stupid. Could easily shave 1 minute off, probably more.
B. Hang power snatch TnG 4, 4, 4, 4, 4; rest 60 seconds (light-moderate loads)
+
7 rounds for time:
3 Front squat 255#
3 bar muscle ups
A. 165(2),185(1),195(-),165,185,200(-) - This sucks
B. 115,125,135,135,145 - These felt smooth
Tester 8:02 - Didn't warm up FS well. Was messing with grips between movements. Stupid. Could easily shave 1 minute off, probably more.
06/03/12 - Testing
A. Amrap sets of 3 unbroken hang power clean 205# in 10 minutes (only
unbroken sets count, if you miss an unbroken set mandatory 45 second
rest penalty)
+
12 min amrap:
3 squat clean 225#
6 burpee pull ups
9 GHD sit ups
A. 10 sets - really disappointed here. Was not even tired at end. No hook grip did not allow me to push.
Tester 6rds + 3 squat cleans - kept moving, only way to go faster is TnG on cleans.
unbroken sets count, if you miss an unbroken set mandatory 45 second
rest penalty)
+
12 min amrap:
3 squat clean 225#
6 burpee pull ups
9 GHD sit ups
A. 10 sets - really disappointed here. Was not even tired at end. No hook grip did not allow me to push.
Tester 6rds + 3 squat cleans - kept moving, only way to go faster is TnG on cleans.
06/02/12 - Training
A. Snatch 1, 1, 1, 1, 1; rest 3 min
B. Snatch balance 2, 2, 2, 2, 2; rest 2:30
C. OHS 3, 3, 3, 3, 3; rest 2 min
D. Snatch grip RDL @6020, 4-6x3; rest 2:30
A. -
B. -
C. 165,195,215,235(1),245(2) - Was all over the place
D. 225,245,265 - Used straps
Something felt weird with my knee on the set up snatch. No pain on OHS though. Weird day...uh.
B. Snatch balance 2, 2, 2, 2, 2; rest 2:30
C. OHS 3, 3, 3, 3, 3; rest 2 min
D. Snatch grip RDL @6020, 4-6x3; rest 2:30
A. -
B. -
C. 165,195,215,235(1),245(2) - Was all over the place
D. 225,245,265 - Used straps
Something felt weird with my knee on the set up snatch. No pain on OHS though. Weird day...uh.
05/31/12 - Training & Testing
A. Jerk balance 5, 5, 5, 5, 5; rest 60 seconds (work on speed and
mechanics more than load)
B. Squat clean; build to a tough double fast
C. Front squat 5, 3, 1, 5, 3, 1; rest 3 min
+
"Jackie"
1000m row
50 thrusters 45#
30 chin ups
A. 95,115,125,135,145 - don't know what to think about these numbers?
B. 245,265(1)
C. 225,245,265,245,265,285 - although heavier, 2nd wave went up easier.
Jackie 6:40 - :30 PR! Forearms were smoked. Had to break pullups at end.
Great Day today.
mechanics more than load)
B. Squat clean; build to a tough double fast
C. Front squat 5, 3, 1, 5, 3, 1; rest 3 min
+
"Jackie"
1000m row
50 thrusters 45#
30 chin ups
A. 95,115,125,135,145 - don't know what to think about these numbers?
B. 245,265(1)
C. 225,245,265,245,265,285 - although heavier, 2nd wave went up easier.
Jackie 6:40 - :30 PR! Forearms were smoked. Had to break pullups at end.
Great Day today.
05/30/12 - Training
Airdyne 10 min z1
+
Airdyne 1 min @85%
Airdyne 1 min @50%
x15
+
Airdyne 10 min z1
Completed 607 cals. 85% efforts were 20 cals. 50% were 8-9 cals. Stayed consistent.
+
Airdyne 1 min @85%
Airdyne 1 min @50%
x15
+
Airdyne 10 min z1
Completed 607 cals. 85% efforts were 20 cals. 50% were 8-9 cals. Stayed consistent.
05/29/12 - Training
Hadnt gotten new program yet. Threw some strength work together.
A. Every :45 complete 2 squat cleans @ 220# X 15
B. Front Squat 3 X 3, 2 seconds in the hole.
A - Completed - felt pretty solid, no failed reps.
B - 245, 265, 275
A. Every :45 complete 2 squat cleans @ 220# X 15
B. Front Squat 3 X 3, 2 seconds in the hole.
A - Completed - felt pretty solid, no failed reps.
B - 245, 265, 275
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