05.31.2012 Performance

A.
Take 10-12 minutes to work up to a heavy, but not 1-RM, Power Clean  185#(fail, or not great form)

B.
Every minute, on the minute, for 20 minutes, perform:  115# completed all rounds for 6900#. Brutal!
3 Power Cleans
5 Burpees

Score the total amount (in lbs) successfully cleaned during the workout. If you do not complete a set within the assigned 60 seconds, go ahead and finish the set and then sit out the remainder of the set that you overlapped.

05.30.2012 Performance and Fitness

A.
Four sets of:
Dumbbell Walking Lunge x 20 steps  35#
Rest 90 seconds
Ring Rows x 8-10 reps @ 2111 8, 8, 8, 8 all with good form
Rest 90 seconds

B.
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 15 minutes of:
10 Toes to Bar  Could not get the rhythm going. Did the PVC for last round.
20 Air Squats
100 Meter Run  Tried running. Went okay. Slow. Some knee pain.

10 + 30

05.29.2012 Performance

7:30AM Eggs with ICBINB, S&P.

11:00AM

1:30PM lunch. Leftovers.

2:00PM snack

3:00PM snack

After work snacks. 2 of these.

After work snacks. Mixed nuts.

6:30PM dinner. Roast chicken, green beans and mashed potatoes.

A.
Take 6-8 minutes to build to a heavy 3-rep Deadlift  275. Nichole shut it down because I rounded my back on 3.
and then . . .
Deadlift x 15 reps (touch and go)
Rest 30 seconds
Ring Push-Ups x Max Reps
Rest 3 minutes
Deadlift x 10 reps (touch and go)
Rest 30 seconds
Ring Push-Ups x Max Reps
Rest 3 minutes
Deadlift x 5 reps (touch and go)
Rest 30 seconds
Ring Push-Ups x Max Reps  

Select the loads such that each set of deadlift is challenging, but doable with good mechanics.  185/21, 205/14, 225/11

B.
Four rounds for max reps of:
30 seconds of Kettlebell Swings (32/24 kg)  Used 24kg out of habit. 32kg would have been cool. Still working on speed anyhow.
Rest 30 seconds
30 seconds of Double-Unders  First time since the knee. Felt okay. Still favoring left leg.
Rest 30 seconds

190 reps

05.28.2012

Weight 7:30AM: 219.0

8:00AM 3 pieces of bacon

1:00PM. Was a whole sammie. Turkey, mayo, swiss cheese, lettuce, tomato on pumpernickel.

Milk chocolate at bout 3:00PM?

6:30PM. Squash "spaghetti"

With a glass.

After dinner dessert. 

10:00PM snack.

05.27.2012

Weight 8:00PM: 223.6

05.25.2012 Performance

A.
Five sets of:
Snatch x 1.1.1
(rest 10 seconds between singles)
Rest 2-3 minutes between sets  95, 115, 115, 115, 115 Gotta work on that form

B.
In teams of two, partners alternate to complete 5 rounds each of:  13:59 with Rory
135/95 lbs Power Cleans x 10 reps  115 Rx would have been slower, but doable
Ring Dips x 10 reps  Lots of foot-to-the-ground help

05.24.2012 Performance

A.
Four sets of:
Back Squat x 2-4 reps @ 30X1  135x4, 185x4, 225x4, 225x4
Rest 90 seconds
Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111  45x8, 55x8, 65x8, 65x8
Rest 90 seconds

Wanted to increase last set but didn't for the sake of time.

B.
For time:
Row 1000 Meters  4:00
then immediately…
Complete five rounds for time of:  13:57
115/75 lb. Overhead Squat x 10 reps  75#. Could have done 95#.
Pull-Ups x 15 reps  Green band

05.23.2012 Fitness and Performance

Three sets for max reps of:
60 seconds of Wall Ball Shots (20/12 lbs.)
60 seconds of Rest
60 seconds of Power Cleans (135/95 lbs.)
60 seconds of Rest
60 seconds of Box Jumps (24″/20″)  Step-ups on 24" box
60 seconds of Rest
60 seconds of Burpees
60 seconds of Rest


65, 61, 62 Power cleans were rough.

05.22.2012 Performance

A.
Five sets of:
Shoulder Press x 2-3 reps @ 20X1  95x5, 115x3, 135x3, 155(fail), 135(fail) shoulders blown from yesterday
Rest 2 minutes
Supinated Grip Pull-Ups x 3-5 reps @ 21X0  3, 3, 5, 5, 5 Matt helped a little on last 2, but felt great!
Rest 2 minutes

B.
Against a two-minute running clock, complete the following:
400 Meter Run  subbed 400m row
Hand-Release Push-Ups x Max Reps  50 total

Rest two minutes between sets, and complete a total of four sets.

05.21.2012 Performance

A.
Take 15 minutes to build to today’s 1-RM Clean
(or use the time to practice clean technique)

Only went up to 145 to work on form and test the knee. Felt pretty good. Could definitely go up in weight.

B.
“Diane”  6:24
Complete rounds of 21, 15, and 9 reps for time of:
225/155 lb. Deadlift  185# 21, 10+5, 9 Do at least 200# next time
Handstand Push-Ups  Subbed 1 to 3 wall climbs. Hard!

Weight 6:00AM: 220.8

05.18.2012 Fitness/Performance

In teams of two, with only one partner working at a time, complete rounds of 50, 40, 30, 20 and 10 reps for time of:
Kettlebell Swings (24/16 kg)
Pull-Ups  green band

Rest exactly 2 minutes, and then . . .  10:12

Complete rounds of 50, 40, 30, 20 and 10 reps for time of:
Thruster (95/65 lbs.)  95#, 65#...
Box Jumps (24″/20″)  20" box step-ups

31:36 total

05.17.2012 Performance/Fitness

A.
Three sets, not for time, of:
Turkish Get-Ups x 2 reps each arm  50# dumbbell first set. Really awkward. 40#, 40#
Kettlebell Swings x 20 reps  70# dumbbell

B.
In teams of three, with only one person working at each station at a time, complete three rounds each for time of:
500 Meter Row  All about 1:50
15 Man-Makers  25# dumbbells. So hard. Broke them up into 5's
600 Meter Run  Walk/jog on treadmill. First time doing any sort of running. Obviously made the workout longer.

You may not rotate stations until all members of your team have completed their task. Time is called when all three team members have completed three complete rounds. 

45:57. Did it solo at the Y so I could use the treadmill. Jogging still kind of hurt, but not bad. Didn't really rest between rounds since the jog/walk was sort of a break.

05.16.2012 Performance/Fitness

In teams of two, partners alternate whole rounds to complete 4 rounds each of:
20/12 lb Wall Ball Shots x 20 reps
225/155 lb Deadlift x 10 reps  185# unbroken. Could have done 200#. Maaaaaaybe 225# as rx.
400 Meter Run  Subbed 400m row


Did the workout with Elijah. 26:07. 

05.15.2012 Performance/Fitness

In teams of three, with only one person working at a time, complete the following for time:
200 Calorie Row
300 Push-Ups
400 Kettlebell Swings


With Matt & Ian: 26:07

05.14.2012 Performance

For time (or as many reps as possible in 20 minutes):  204 reps at girl weight
50 Back Squats (135/95 lbs)
40 Pull-Ups  Blue band for first 20. Then green band for the rest.
30 Shoulder to Overhead (135/95 lbs)
50 Front Squats (85/65 lbs)
40 Pull-Ups
30 Shoulder to Overhead (85/65 lbs)
50 Overhead Squats (65/45 lbs)
40 Pull-Ups
30 Shoulder to Overhead (85/65 lbs)

Try and keep the weight as prescribed, and work through as much as possible within the time cap.

Weight 6:00AM: 222.6

05.11.2012 Performance/Fitness

Ten rounds for time of:  5 rounds about 15 min
Sprint 50 Meters  Stationary bike for 30s
10 Burpees
Sprint 50 Meters   Stationary bike for 30s 
15 Kettlebell Swings (24/16 kg)  60# dumbbell

05.10.2012 Performance

A.
Five sets of:
Deadlift x 3-5 reps  5x135, 5x185, 5x205, 5x225, 5x245 still keeping it lighter with the knee
Rest 20 seconds
Push-Ups x 15-20 @ 10X0  20, 20+10#, 20+25#, 15+25#, 8+25# and 1 then fail
Rest 2-3 minutes

B.
For time:  10:09
Row 1000 Meters  3:55
50 Kettlebell Swings (24/16kg)  35, 15
Run 800 Meters  subbed 800m row

05.08.2012 Fitness/Performance

A.
Three sets of:
Turkish Get-Ups x 2 reps each arm  24kg Try 32kg next time
Rest 60 seconds

B.
Four sets of:  2:51, 2:45, 3:01, 2:58
20 Kettlebell Swings (24/16 kg)
20 Wall Ball Shots (20/12 lbs)
300 Meter Run  subbed 300m row
Rest 4 minutes

Knee felt okay. Was worried about wall balls, but they were fine.

05.07.2012 Fitness

A.
Four sets of:
Goblet Squats x 8-10 reps @ 3111  53# 10, 10, 10, 8
Rest 45 seconds
Supinated-Grip Pull-Ups x 5-7 reps @ 2111  5's
Rest 45 seconds
Hollow Rocks/Hold x 30-45 seconds  45s
Rest 45 seconds

B.
Four sets of:
30 seconds of Rope Whips
30 seconds of Rest
30 seconds of Row Sprints
30 seconds of Rest

Weight: 6:00AM 219.8

05.06.2012

Weight: 8:00PM 224.6

05.04.2012 Fitness

A.
Four sets of:
Dumbbell or Barbell Push Press x 6-8 reps  Dumbbells 8x45, 8x45, 8x45
Rest 45 seconds
Goblet Squat x 8-10 reps @ 3010  8x45, 8x45, 8x45
Rest 45 seconds
Ring Rows x 8-10 reps @ 2111  10, 10, 10
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:  3+25 cals
Row 300 Meters  subbed 25 cal Airdyne bike
5 Man-Makers  subbed 5 push-ups, 5 thrusters with 25# dumbbells

Man-Maker = DBs to the ground, kick feet back, push-up, row left, row right, jump feet in, power clean, push press

05.03.2012 Fitness

A.
Four sets of:
Romanian Deadlift x 6-8 reps @ 3010  8x65, 8x115, 8x115 still taking it easy with the knee
Rest 45 seconds
Single-Arm Dumbbell or Kettlebell Press x 6-8 reps each arm 8x35, 8x44, 8x44
Rest 45 seconds
Alternating Lateral Lunge x 8-10 reps each leg No weight and held on to support for right knee
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:  6+10
24/16 kg Kettlebell Swings x 15 reps  Used 20kg. Should have went with 24kg. knee was fine with these.
Wall Ball Shots x 10 reps  Subbed 30lb ball slams
100 Meter Run  Subbed 75 rope whips

05.02.2012 Fitness

A.
Three sets of:
Front Squat x 8-10 reps @ 3011  Goblet with kettle bell  8x26, 8x35, 8x35
Rest 45 seconds
Pull-Ups x 5-7 reps @ 2111  Negatives 7, 7, 7 @5111
Rest 45 seconds
Kettlebell Swings x 15-20 reps  12x26, 12x35, 12x53
Rest 45 seconds
Half Turkish Get-Ups x 5 reps each side  35, 53, 35
Rest 45 seconds

B.
Five rounds for time of:  5:55
10 Squats
10 Sit-Ups
10 Push Press  25# dumbbells. Light, but didn't want to push it. 

1st day back since 4/20 knee injury. Felt pretty good. Took it fairly easy for the most part. Went slower on a lot of stuff, especially squats.