Monday, April 30, 2012
Sunday, April 29, 2012
Sunday, April 22, 2012
Friday, April 20, 2012
04.20.2012 Performance
A.
Four sets of:
Deadlift x 4-6 reps 6x185, 6x205, 6x225, 5x245 still being conservative. scared for my back
Rest 2 minutes
Handstand Push-Ups x Max Reps 2, 2, 3 with help, 3 with help
Rest 2 minutes
Four sets of:
Deadlift x 4-6 reps 6x185, 6x205, 6x225, 5x245 still being conservative. scared for my back
Rest 2 minutes
Handstand Push-Ups x Max Reps 2, 2, 3 with help, 3 with help
Rest 2 minutes
B.
Complete as many rounds and reps as possible in 5 minutes of:
10 Push Press (115/75 lbs)
15 Kettlebell Swings (24/16 kg) 2+9
Complete as many rounds and reps as possible in 5 minutes of:
10 Push Press (115/75 lbs)
15 Kettlebell Swings (24/16 kg) 2+9
Rest 2 minutes, and then…
Complete as many rounds and reps as possible in 5 minutes of:
10 Pull-Ups
10 Box Jumps x (24″/20″) 1/2 + 1 box jump then the knee blew out
10 Pull-Ups
10 Box Jumps x (24″/20″) 1/2 + 1 box jump then the knee blew out
Thursday, April 19, 2012
04.19.2012 Performance
A.
In 15 minutes, build to today’s 1-RM Clean and Jerk 145 (Couldn't turn 165 over. Didn't feel heavy, just awkward.)
In 15 minutes, build to today’s 1-RM Clean and Jerk 145 (Couldn't turn 165 over. Didn't feel heavy, just awkward.)
B.
“The Chief”
Against a three-minute running clock, complete as many rounds and reps as possible of:
135/95 lb. Power Cleans x 3 reps
Push-Ups x 6 reps
Air Squats x 9 reps
“The Chief”
Against a three-minute running clock, complete as many rounds and reps as possible of:
135/95 lb. Power Cleans x 3 reps
Push-Ups x 6 reps
Air Squats x 9 reps
Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.
14+1 Cleans got pretty nasty at the end.
Weight: 5:30PM (after run home) 220.8
Weight: 5:30PM (after run home) 220.8
Wednesday, April 18, 2012
04.18.2012 Performance/Fitness
Four sets for max reps against a 4-minute running clock, complete:
Row 500 Meters
Double-Unders x Max Reps
Row 500 Meters
Double-Unders x Max Reps
Rest 4 minutes between sets
1:48, 99
1:53, 104
1:55, 87
1:55, 95
1:53, 104
1:55, 87
1:55, 95
Tuesday, April 17, 2012
04.17.2012 Performance
A.
Four sets of:
Back Squat x 4-6 reps 6x185, 6x205,, 4x225, 4x225
Rest 3 minutes
Four sets of:
Back Squat x 4-6 reps 6x185, 6x205,, 4x225, 4x225
Rest 3 minutes
B.
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 10 minutes of:
10 Burpees
100 Meter Run 11+2
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 10 minutes of:
10 Burpees
100 Meter Run 11+2
Run: Work to home 47:01
Weight: 5:15PM 221.8 (after run home)
Monday, April 16, 2012
04.16.2012 Performance
A.
Four sets of:
Shoulder Press x 5 reps 95x5, 105x5, 115x5, 125x5 (Could definitely have gone heavier)
Rest 90 seconds
Toes to Bar x 10 reps 10, 10, 8, 8 (Rhythm not so good, but definitely felt better than last time)
(try to establish good rhythm)
Rest 90 seconds
Four sets of:
Shoulder Press x 5 reps 95x5, 105x5, 115x5, 125x5 (Could definitely have gone heavier)
Rest 90 seconds
Toes to Bar x 10 reps 10, 10, 8, 8 (Rhythm not so good, but definitely felt better than last time)
(try to establish good rhythm)
Rest 90 seconds
B.
“Fran” 7:30 with jumping pull-ups. Pull-ups were still hard.
Rounds of 21, 15, and 9 reps of:
95/65 lbs Thrusters
Pull-Ups
“Fran” 7:30 with jumping pull-ups. Pull-ups were still hard.
Rounds of 21, 15, and 9 reps of:
95/65 lbs Thrusters
Pull-Ups
Weight: 6:00AM 223.8
Sunday, April 15, 2012
Friday, April 13, 2012
04.13.2012 Performance/Fitness
Four sets of:
In five minutes, row 500 meters, and then complete as many rounds and reps as possible of the following couplet:
10 Kettlebell Swings (24/16 kg)
10 Push-Ups
In five minutes, row 500 meters, and then complete as many rounds and reps as possible of the following couplet:
10 Kettlebell Swings (24/16 kg)
10 Push-Ups
Rest exactly 5 minutes between sets.
4+4, 3+10, 3+5, 3+10
Thursday, April 12, 2012
04.12.2012 Fitness
A.
Three sets of:
Front Squats x 8-10 reps @ 3011 95x10, 115x10, 135x8
Rest 45 seconds
Pull-Ups x 5-7 reps @ 2111 sets of 5 negatives
(use an appropriate weight or modification for this rep range)
Rest 45 seconds
Hollow Rock/Hold x 30-45 seconds 30-40 seconds rocking
Rest 45 seconds
Jump Rope (Single or Double-Unders) x 45-60 seconds pretty good
Rest 45 seconds
Three sets of:
Front Squats x 8-10 reps @ 3011 95x10, 115x10, 135x8
Rest 45 seconds
Pull-Ups x 5-7 reps @ 2111 sets of 5 negatives
(use an appropriate weight or modification for this rep range)
Rest 45 seconds
Hollow Rock/Hold x 30-45 seconds 30-40 seconds rocking
Rest 45 seconds
Jump Rope (Single or Double-Unders) x 45-60 seconds pretty good
Rest 45 seconds
B.
Four sets of:
Rope Whips x 30 seconds
Rest 30 seconds
Mountain Climbers x 30 seconds
Rest 30 seconds
Four sets of:
Rope Whips x 30 seconds
Rest 30 seconds
Mountain Climbers x 30 seconds
Rest 30 seconds
Weight: 232.2 5:15PM (after run home)
Run: Work to home 46:35
Wednesday, April 11, 2012
04.11.2012 Performance
A.
Push Press
*Set 1 – 3 reps 95
*Set 2 – 2 reps 115
*Set 3 – 2 reps 135
*Set 4 – 1 rep 155
*Set 5 – 1 rep 185 failed
*Set 6 – 1 rep 165 should have done 175
Push Press
*Set 1 – 3 reps 95
*Set 2 – 2 reps 115
*Set 3 – 2 reps 135
*Set 4 – 1 rep 155
*Set 5 – 1 rep 185 failed
*Set 6 – 1 rep 165 should have done 175
Rest 2 minutes between sets and use that time to prep for the conditioning workout
B.
Three rounds for time of:
275/185 lbs Deadlift x 10 reps 200# 10, 8-2, 5-5
Ring Dips x 15 reps Jumping. Still hard.
Double-Unders x 30 reps 2nd set unbroken
Three rounds for time of:
275/185 lbs Deadlift x 10 reps 200# 10, 8-2, 5-5
Ring Dips x 15 reps Jumping. Still hard.
Double-Unders x 30 reps 2nd set unbroken
Tuesday, April 10, 2012
04.10.2012 Performance
A.
Five sets of:
Hang Snatch x 3 reps 65, 95, 115, 135 (kind of failed), 115
Rest 2-3 minutes
Five sets of:
Hang Snatch x 3 reps 65, 95, 115, 135 (kind of failed), 115
Rest 2-3 minutes
B.
Every minute, on the minute, for 10 minutes, complete:
Box Jumps x 10 reps
Toes to Bar x 5 reps Just knees up on a lot of them
Weight: 225.2 6:00AM, 226.2 8:00PM
Run: Work to home 47:41
Every minute, on the minute, for 10 minutes, complete:
Box Jumps x 10 reps
Weight: 225.2 6:00AM, 226.2 8:00PM
Monday, April 9, 2012
04.09.2012 Fitness
A.
Three sets of:
Goblet Squats x 8-10 reps @ 3111 75# dumbell 10, 10, 10
Rest 45 seconds
Ring Rows x 8-10 reps @ 2111 10, 10, 10
Rest 45 seconds
Kettlebell Swings x 20 reps 53# 20, 20, 20
Rest 45 seconds
Plank Hold x 45 seconds 45s
Rest 45 seconds
Three sets of:
Goblet Squats x 8-10 reps @ 3111 75# dumbell 10, 10, 10
Rest 45 seconds
Ring Rows x 8-10 reps @ 2111 10, 10, 10
Rest 45 seconds
Kettlebell Swings x 20 reps 53# 20, 20, 20
Rest 45 seconds
Plank Hold x 45 seconds 45s
Rest 45 seconds
B.
Four sets of 3-minute sprints of: 9+17
“Cindy”
5 Pull-Ups
10 Push-Ups
15 Air Squats
Four sets of 3-minute sprints of: 9+17
“Cindy”
5 Pull-Ups
10 Push-Ups
15 Air Squats
Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to start the next round. Score total number of rounds completed.
Subscribe to:
Comments (Atom)