Just went to track and screwed around made a workout up. Went like this.
800m run
50m OH walking lunge 45#
50m Burpess Broad Jump
400m run
25 KBS 53#
25 thrusters 15#dbs
25 KS
25 thrusters
400m run
run to top of stadium
50 hand release Push ups
400m run
run to top of stadium
50 stadium step jumps
100 DUs
400m run
29:00 ish......Very hot. Fun.
7/19/13
06/29/2013 - Squats and Tester
A. Back squat; 3 reps x12; rest 45 seconds bw sets (60% 1rm…speed focus)
B. "Karen"
+
Row sprints:
30 seconds @95%
rest 2:30
x3
+
Row 60 seconds hard
rest 4 min
x3
+
Row 90 seconds hard
rest 4:30
x2
B. "Karen"
+
Row sprints:
30 seconds @95%
rest 2:30
x3
+
Row 60 seconds hard
rest 4 min
x3
+
Row 90 seconds hard
rest 4:30
x2
06/27/2013 - AM AD & PM Training
AM
Airdyne 10 min z1
+
Airdyne 30 seconds @85%
Airdyne 30 seconds @50%
x30
+
Airdyne 10 min z1
85% still 80-81 for all. Really hammering. Total cals were like 512.
PM
A. Power snatch; 2 reps on the min for 12 min @65% 1rm (tech focus)
B. Pistol/CTB/Rope climb technique work 15 min
+
15 min amrap @90% aerobic effort:
Run 400m
12 CTB chin ups
24 thrusters 45#
A. No snatches
B. Completed....same as other weeks, no CTB.
Amrap - Did 2 rope climbs instead of CTB. 3rds + 400m....it was ridiculusly hot today.
Airdyne 10 min z1
+
Airdyne 30 seconds @85%
Airdyne 30 seconds @50%
x30
+
Airdyne 10 min z1
85% still 80-81 for all. Really hammering. Total cals were like 512.
PM
A. Power snatch; 2 reps on the min for 12 min @65% 1rm (tech focus)
B. Pistol/CTB/Rope climb technique work 15 min
+
15 min amrap @90% aerobic effort:
Run 400m
12 CTB chin ups
24 thrusters 45#
A. No snatches
B. Completed....same as other weeks, no CTB.
Amrap - Did 2 rope climbs instead of CTB. 3rds + 400m....it was ridiculusly hot today.
06/26/2013 - AM Squat & PM Prowler/Dips/Tester
AM
Back squat; build to a 2rm (in between each attempt perform 2 heavy
weighted chins)
No pull ups.
400 for 2RM...HELL YEAH. A2G, toes just slightly out.
PM
A. Front squat; 1, 1, 1, 1; rest 3 min
+
For time:
50 front squat 135#
25 parallete hspu
+
3 rounds for time:
Airdyne 60 calories
120 double unders
Prowler for short distances w/rest.
Weighted ring dips w/35#.
Tester - 14:40......Stayed as steady as possible. DUs were 80/40. 60/40/20. 120.
Back squat; build to a 2rm (in between each attempt perform 2 heavy
weighted chins)
No pull ups.
400 for 2RM...HELL YEAH. A2G, toes just slightly out.
PM
A. Front squat; 1, 1, 1, 1; rest 3 min
+
For time:
50 front squat 135#
25 parallete hspu
+
3 rounds for time:
Airdyne 60 calories
120 double unders
Prowler for short distances w/rest.
Weighted ring dips w/35#.
Tester - 14:40......Stayed as steady as possible. DUs were 80/40. 60/40/20. 120.
06/25/2013 - AM Row & PM Training
AM
Row 500 m easy
+
Row 30 sec @ 90%
leg only row for 30 sec
x30
+
Row 500 m easy cooldown
Didnt get up in time.
PM
A. PS - build to a good single much less than 1RM, then do that single
every 30 sec for 14 sets
B. Snatch pulls from blocks (mid thigh); 2, 2, 2; rest 3 min
+
3 sets:
10 DL 255#
AD 90 sec @ 90%
rest 2 min
+
3 sets:
KBS 2pd x 12-17
AD 90 sec @ 90%
rest 2 min
A. No snatches
B. 225, 245, 265
Completed. Very tough, super hot/humid today. Finding a zone on the AD though.
Row 500 m easy
+
Row 30 sec @ 90%
leg only row for 30 sec
x30
+
Row 500 m easy cooldown
Didnt get up in time.
PM
A. PS - build to a good single much less than 1RM, then do that single
every 30 sec for 14 sets
B. Snatch pulls from blocks (mid thigh); 2, 2, 2; rest 3 min
+
3 sets:
10 DL 255#
AD 90 sec @ 90%
rest 2 min
+
3 sets:
KBS 2pd x 12-17
AD 90 sec @ 90%
rest 2 min
A. No snatches
B. 225, 245, 265
Completed. Very tough, super hot/humid today. Finding a zone on the AD though.
06/23/2013 - MM MAP
10 min amrap @85%
Run 400m
18 kbs 1.5 pood
12 ring push ups
rest 5-10 min as needed
10 min amrap @85%
Row 750m
12 thrusters 45#
12 chin ups
rest 5-10 min as needed
10 min amrap @85%
Airdyne 36 calories
12 DB back extensions 10#
12 DB bench press 20#/hand
3rds + 150M
3rds + 400M....used dbs for thrusters
3rds + 5cals
Run 400m
18 kbs 1.5 pood
12 ring push ups
rest 5-10 min as needed
10 min amrap @85%
Row 750m
12 thrusters 45#
12 chin ups
rest 5-10 min as needed
10 min amrap @85%
Airdyne 36 calories
12 DB back extensions 10#
12 DB bench press 20#/hand
3rds + 150M
3rds + 400M....used dbs for thrusters
3rds + 5cals
06/22/2013 - Training with my buddy.
A. Back squat; 3 reps x12; rest 45 seconds bw sets (58% 1rm…speed focus)
B. Amrap unbroken wall balls x4; rest 6 min
+
Row sprints:
30 seconds @95%
rest 2:30
x3
+
Row 60 seconds hard
rest 4 min
x3
+
Row 90 seconds hard
rest 4:30
x2
I love training with my dog Tebow!
A.235, completed
B.68,50,50,52.....receovered fairly well in between
Rows are terrible. Feeling that is.
30s - 1:31.4, 1:29.2, 1:28.7
60s - 1:38.8, 1:39, 1:39.7
90s - 1:44.0, 1:42.5
B. Amrap unbroken wall balls x4; rest 6 min
+
Row sprints:
30 seconds @95%
rest 2:30
x3
+
Row 60 seconds hard
rest 4 min
x3
+
Row 90 seconds hard
rest 4:30
x2
I love training with my dog Tebow!
A.235, completed
B.68,50,50,52.....receovered fairly well in between
Rows are terrible. Feeling that is.
30s - 1:31.4, 1:29.2, 1:28.7
60s - 1:38.8, 1:39, 1:39.7
90s - 1:44.0, 1:42.5
06/20/2013 - AM AD & PM Training
AM
Airdyne 10 min z1
+
Airdyne 30 seconds @85%
Airdyne 30 seconds @50%
x25
+
Airdyne 10 min z1
85% efforts are now 80-81 RPMs.... feeling really strong here.
PM
A. Power snatch; 2 reps on the min for 12 min @63% 1rm (tech focus)
B. Pistol/CTB/Rope climb technique work 15 min
+
15 min amrap @90% aerobic effort:
Run 400m
10 chin ups
20 wall balls
A. No Snatch
B. Completed, Pistols still tough without lifting shoes. But I can still do them.
4rds + 200m.....hard to keep HR down with 20 WBs sets. All unbroken though.
Airdyne 10 min z1
+
Airdyne 30 seconds @85%
Airdyne 30 seconds @50%
x25
+
Airdyne 10 min z1
85% efforts are now 80-81 RPMs.... feeling really strong here.
PM
A. Power snatch; 2 reps on the min for 12 min @63% 1rm (tech focus)
B. Pistol/CTB/Rope climb technique work 15 min
+
15 min amrap @90% aerobic effort:
Run 400m
10 chin ups
20 wall balls
A. No Snatch
B. Completed, Pistols still tough without lifting shoes. But I can still do them.
4rds + 200m.....hard to keep HR down with 20 WBs sets. All unbroken though.
06/19/2013 - AM Squat & PM Prowler + Tester
AM
Back squat; build to a 3rm (in between each attempt perform 2 heavy
weighted chins)
BS - 375....legs felt tired. No pull ups, resting arm
PM
A. Front squat; 2, 2, 1, 1; rest 3 min
+
For time:
30 front squat 225#
20 parallete hspu
10 front squat 225#
5 parallete hspu
+
For time:
Row 2k
50 knees to elbow
Just did prowler pushes for 10 sec then rested 20sec. Did that for like 10 minutes. Did weighted dips instead of HSPUs.
Tester was
Back squat; build to a 3rm (in between each attempt perform 2 heavy
weighted chins)
BS - 375....legs felt tired. No pull ups, resting arm
PM
A. Front squat; 2, 2, 1, 1; rest 3 min
+
For time:
30 front squat 225#
20 parallete hspu
10 front squat 225#
5 parallete hspu
+
For time:
Row 2k
50 knees to elbow
Just did prowler pushes for 10 sec then rested 20sec. Did that for like 10 minutes. Did weighted dips instead of HSPUs.
Tester was
06/18/2013 - AM Row & PM Training
AM
Row 500 m easy
+
Row 30 sec @ 90%
leg only row for 30 sec
x25
+
Row 500 m easy cooldown
Not as fast this week....all efforts 1:41.5 - 1:42
PM
A. PS - build to a good single much less than 1RM, then do that single
every 30 sec for 12 sets
B. Snatch deadlift - 3 x 3 @ 130-140% of single in part A; rest 90 sec
+
2 sets:
10 DL 245#
AD 90 sec @ 90%
rest 2 min
+
2 sets:
KBS 2pd x 12-17
AD 90 sec @ 90%
rest 2 min
A. No snatching, shoulder/wrist
B. 235,245,245
Completed intervals. Not as bad as last week. NO counter for AD but I was goin tough.
Row 500 m easy
+
Row 30 sec @ 90%
leg only row for 30 sec
x25
+
Row 500 m easy cooldown
Not as fast this week....all efforts 1:41.5 - 1:42
PM
A. PS - build to a good single much less than 1RM, then do that single
every 30 sec for 12 sets
B. Snatch deadlift - 3 x 3 @ 130-140% of single in part A; rest 90 sec
+
2 sets:
10 DL 245#
AD 90 sec @ 90%
rest 2 min
+
2 sets:
KBS 2pd x 12-17
AD 90 sec @ 90%
rest 2 min
A. No snatching, shoulder/wrist
B. 235,245,245
Completed intervals. Not as bad as last week. NO counter for AD but I was goin tough.
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