Performance and Fitness

Halloween “Monster” Mash-Up Circuit

2 Minutes of Rowing  591/536/490
Rest 60 seconds

Complete as many rounds and reps as possible in 2 minutes of:  50/43/40
Wall Ball Shots x 10 reps
Kettlebell Swings x 10 reps

Rest 60 seconds

Complete as many rounds and reps as possible in 2 minutes of:  37/27/25
Pull-Ups x 10 reps
Push-Ups x 10 reps

Rest 60 seconds

Complete as many rounds and reps as possible in 2 minutes of:  40/37/40
Box Jumps x 10 reps
Sit-Ups x 10 reps

Rest 60 seconds

Rotate through the circuit three times for max meters, and reps completed at each station.

Weight at 6:00A: 210.2 24.5

Performance

A.
Four sets of:
Clean x 1.1.1
(rest 10 seconds between singles – these are full cleans)
Rest 2-3 minutes between sets

145X3, 165X3, 175X3, 185X3 (failed the last 2) Felt okay. Couldn't get fast enough when it got heavier. Grip was squirrely too.

B.
Complete as many rounds and reps as possible in 12 minutes of:  5+15
135/95 lb. Hang Squat Clean x 6 reps  6, 6, 3+3, 2+2+2
Hand-Release Push-Ups x 12 reps  Hard

Gotta work on grip.

Weight at 6:00A 209.6 23 (not bad after Ponce's)

Performance and Fitness

Four sets for max reps of:
In five minutes, run 600 meters, and then complete as many reps as possible of:
Unbroken Pull-Ups
115/75 lb. Push Press
Rest exactly 5 minutes between sets.

12/10, 13/11, 10/8, 10/10
Not too bad. Wish I could have run faster. Averaged about 3:30 on the 600's. Pull-ups were okay but just too slow. never had much time left for push-press.

Weight at 6:00A: 209 23

Performance

A.
Five sets of:
Back Squat x 3-5 reps @ 20X1
Rest 60 seconds
Dumbbell External Rotation x 10-12 reps each arm @ 2110
Rest 60 seconds

185x5, 205x5, 225x5, 235x5  All felt pretty good. Could have gone up. Ran out of time. 

B.
Three rounds for time of:  11:00
30 Wall Ball Shots (20/12 lbs.)
20 Toes to Bar

Hands and forearms smoked. First two rounds of wall balls unbroken. Then 15, 10, 5. Toes to bar were mostly knees to elbows and slow.

Weight at 6:00A: 211 23.5

Performance

A.
Deadlift x 3 reps (with PERFECT posture and mechanics) @ 20X0 tempo
* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM
* Set 6 (optional) – Exceed Set 5 weight for 3-RM
Rest exactly 3 minutes between lifts;

Worked up to 275 3 reps. Could have gone 300 but didn't want to over-do it for Jackie or yard work tomorrow. 

B.
“Jackie”  11:26
For time:
1000 Meter Row  About 3:30. Decent pace. Could have slowed down a bit maybe.
50 Thrusters (45/33 lbs.)  Went 25 then had to take a break and went mostly 5's after that. Didn't put the bar down.
30 Pull-Ups  These were by far the slowest.  5, 5, 5, then 3's.

Weight at 6:00A: 205.8 23.5 New low!

Performance and Fitness

Four rounds for time of:  27:30
Row 400 Meters
Run 400 Meters

(This workout will be performed as a relay race in teams of three or four. The moment one member comes off the rower, the next teammate may begin rowing. The workout is completed when each member of the team has rowed and run 1600 meters. If you don’t have teammates to share the burden, give yourself 2-3 minutes of rest between rounds, and score the times for each round.)

We had a team of 4 with Michelle, Summer, Tiana(?) and myself. I did 2 rounds of the run and 2 rounds on the Airdyne for 25 calories. That thing is hard! Especially after rowing.

Weight at 6:00A: 206 23.5 New low!

Performance

A.
Pull-Up Clinic
Take 15 minutes to practice good, efficient pull-up mechanics, or learn progressions to attaining your first pull-up.

Got about 4-5 butterfly pull-ups in a row. Need to work on grip strength.

B.
Seven rounds for time of:  18:08
7 Handstand Push-Ups  Did dumbbell push-press instead with 35#
7 Burpees
7 Ring Dips  Lots of toe-tapping
7 Pull-Ups

Weight at 6:00A: 208.2 23.5

Performance

A.
On the minute, every minute, for 12 minutes:
Thruster x 2 reps
(take the weight from the floor for every rep)

(build the weight as you see fit – the goal is to move as much weight as possible in the 12 minutes – do not count failed attempts, simply sum the weights successfully lifted over the course of the 12 minutes/24 potential lifts)

3160 lbs. 115x4, 135x4, 145x4  Could have gone heavier, especially for the first four rounds.

Rest exactly 5 minutes, and then . . .

B.
On the minute, every minute, for 12 minutes:
20 Double-Unders + Max Reps Push-Ups 

110. Subbed 60 singles instead. Calf better but still not 100%. Started with 15 push-ups and got down to 5's and 3's.

(Be smart here!!! The goal is max number of push-ups completed at the end of the 12 minutes, but consider how many you want to complete in each minute – exhausting yourself to complete failure in the early sets is not likely to be your best strategy.)

(Please post two scores – one for thrusters, and one for push-ups – e.g., Thrusters = 3840 lbs., Push-Ups = 206 reps)

3160/110

Performance

A.
In 18-20 minutes, work up to a 1-RM Power Clean
Suggested loading pattern:
50% of 1-RM x 3 reps
65 % of 1-RM x 2 reps
75% of 1-RM x 2 reps
85% of 1-RM x 1 rep
90% of 1-RM x 1 rep
95% of 1-RM x 1 rep
More than 100% of 1-RM x 1 rep
More than 100% of 1-RM x 1 rep;

88kg PR! Can definitely hit 90.

B.
Five rounds for time of:  6:40
135/95 lb. Power Clean x 5 reps
24″/18″ Box Jumps x 10 reps

Subbed pull-ups for box jumps. First 10 unbroken so that's cool.

Weight at 6:00A: 213 22.5

Performance and Fitness

A.
Three sets of:
Bulgarian Split Squat x 8-12 reps  8, 10, 8 with 35's. Tough on the hammies.
Rest 30 seconds
60 second Handstand Hold  Not too bad.
Rest 3 minutes

B.
“Annie”  12ish minutes? Not sure.
Rounds of 50, 40, 30, 20 and 10 reps of:
Double-Unders
Anchored Sit-Ups

Subbed half the number of double-unders with burpees. Sucked. Was really looking forward to this one. Stupid calf! Sit-ups got hard after the first round.

Performance

A.
Five or Six sets of:
Shoulder Press @ 20X1 tempo
Rest 3 minutes between sets
(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)
For the shoulder press, perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight

Worked up to 150# (PR). Could probably get more with more time and at a 100%.

B.
“Lucky Sevens”  
Complete as many rounds and reps as possible in 7 minutes of:  5+9
7 Box Jumps (24″/18″)  subbed 30# dumbbell push press
7 Burpees
7 Kettlebell Swings (24/16 kg)

Weight at 6:00A: 209 23.5

Performance

A.
Take approximately 10-12 minutes to work up to approximately 85% of your 1-RM deadlift

Worked up to 3 reps at 275. Went with 265 for the workout which is closer to my 1 rep max of 315.

B.
Every four minutes, for a total of six sets, complete the following as quickly as possible:
Deadlift x 3 reps (use approximately 85% of your 1-RM)
Box Jumps x 12 reps  subbed 50# ball slams
Sprint 200 Meters  subbed 200m row
(Rest the remainder of the 4 minute cycle. Record the time to completion in each of the 6 sets.)

2:00, 1:44, 1:50, 1:55, 2:00, 1:50  The transitions slowed me down some and so did turning the erg back on. 50# ball slams are hard!

Performance

A.
Take 12-15 minutes to work on technique and build to a heavy, but not necessarily 1-RM,
Split Jerk

Got up to 185. PR is 205. Calf still not at 100% so I took it easy.

B.
Three rounds for time of:  12:42 
135/95 lbs Thrusters x 10 reps  115# Could have gone rx if calf was good
32/24 kg Kettlebell Swings x 15 reps  Heavy after yesterday, but all unbroken
Pull-Ups x 20 reps  Sucked! Rounds 2 and 3 were jumping.

Fitness

A.
Four sets of:
Kettlebell Swings x 15-20 reps  20's with 32kg kettlebell
Rest 45 seconds
Russian Step-Ups x 8-10 reps each leg  subbed 25 ab-mat sit-ups
Rest 45 seconds
Wall Climbs x 3-5 reps  4's
Rest 45 seconds

Everything unbroken. Calf still sore so went with fitness today.

B.
Three rounds for time of:  9:42
Row 500 Meters
Push-Ups x 20 reps

That was way more tiring than I expected.

Weight at 6:00A: 210.8 24

Performance and Fitness

Five sets for times of:  About 25 minutes
Row 300 Meters
50 Double-Unders  subbed 20 kb swings at 24kg.
15 Toes to Bar
Rest 3 minutes

Ripped my hands on 3rd set of toes to bar. Had to do the 5th set on the floor. Hard to control the swing. Calf still sore but everything felt good.

Weight at 6:00A: 207.2 24

Performance

A.
Five sets of:
Shoulder Press x 2-4 reps @ 21X1  Worked up to 4 reps at 60kg. Failed 65kg.
Rest 90 seconds
Weighted Pull-Ups x 2 reps @ 21X0  All with 26lb kettlebell. Tempo made them hard.
Rest 90 seconds

B.
Complete rounds of 21, 15 and 9 reps for time of:  
115/75 lb Shoulder to Overhead  Did seated presses at 65lb instead.  Hard! but could have gone 75lb.
Pull-Ups  slow
(take the push press from the ground, not a rack)

Don't remember my time but most of it was spent on the pull-ups. Still don't have enough strung together kipping.

Weight at 6:00A: 208 24.5

Performance and Fitness

A.
Three sets of:
Walking Lunges with DBs x 20 steps @ 1010
(use the heaviest DBs you can handle while following the tempo prescription)
Rest 60 seconds
Side Plank Hold x 30-45 seconds each side
Rest 60 seconds;

B.
For time:
400 Meter Run
30 Front Squats (Heavy)
30 Box Jumps (High)
400 Meter Run
(Challenge yourself by going as heavy and high as you can handle. The weight you select should be heavy enough to require you to break the 30 reps into 3-5 sets.)

Didn't do anything because I tore my plantaris muscle/tendon during warm-up. Ouch!