Work Capacity
8 Minute AMRAP:
8 Push Press, 155#
8 Ring Dip
16 KB Hang Power Snatch (8L/8R), 44#
2 Rounds + 5
Tuesday, January 31, 2012
Monday, January 30, 2012
Oly - PC&J + Metcon - Grace
Strength
Power Clean & Jerk 5x2 @ 135# - 185# - 205# - 205# - 215#
Work Capacity
30 Power Clean and Jerks (135#)
2:27
Power Clean & Jerk 5x2 @ 135# - 185# - 205# - 205# - 215#
Work Capacity
30 Power Clean and Jerks (135#)
2:27
Sunday, January 29, 2012
Thursday, January 26, 2012
Wednesday, January 25, 2012
Metcon
Work Capacity
3 RFT:
5 Wall Walks
15 Deadlifts (275#)
10 Lateral Burpees over BB
13:40
Durability
Knee Band Extensions
Reverse Step-Ups @ BW, ~10" box
3 RFT:
5 Wall Walks
15 Deadlifts (275#)
10 Lateral Burpees over BB
13:40
Durability
Knee Band Extensions
Reverse Step-Ups @ BW, ~10" box
Tuesday, January 24, 2012
Metcon
Work Capacity
5 RFT:
5 Push Press (135#)
7 Supine Ring Rows (feet on floor)
9 TTB
8:19
Durability
3 sets:
Back extension hold x 1 minute
Front plank x 1 minute
Mountain climbers (L+R=1) x 30
5 RFT:
5 Push Press (135#)
7 Supine Ring Rows (feet on floor)
9 TTB
8:19
Durability
3 sets:
Back extension hold x 1 minute
Front plank x 1 minute
Mountain climbers (L+R=1) x 30
Monday, January 23, 2012
Strength - Linear BS + Metcon - Arnie(ish)
Strength
Back Squat 3x5 @ 300#
Work Capacity
21 Turkish get-ups, right arm, 44# KB
50 Swings, 62# KB
21 Goblet Squats, 44# KB
50 Swings, 62# KB
21 Goblet Squats, 44# KB
50 Swings, 62# KB
21 Turkish get-ups, left arm, 44# KB
48:17
____________________________________________
Hip winked on the first 2 sets of BS, which made my low back sore. Fixed it
on the last set.
Back Squat 3x5 @ 300#
Work Capacity
21 Turkish get-ups, right arm, 44# KB
50 Swings, 62# KB
21 Goblet Squats, 44# KB
50 Swings, 62# KB
21 Goblet Squats, 44# KB
50 Swings, 62# KB
21 Turkish get-ups, left arm, 44# KB
48:17
____________________________________________
Hip winked on the first 2 sets of BS, which made my low back sore. Fixed it
on the last set.
Friday, January 20, 2012
Metcon - Murph + 20# vest
Work Capacity
w/ 20# vest
1 mile run
100 pullups
200 pushups
300 squats
1 mile run
56:08
________________________________________
Middle section of Murph done as 20 rounds of cindy. Last mile was
a fuck all.
w/ 20# vest
1 mile run
100 pullups
200 pushups
300 squats
1 mile run
56:08
________________________________________
Middle section of Murph done as 20 rounds of cindy. Last mile was
a fuck all.
Thursday, January 19, 2012
Oly - Clean / OHS / Jerk
Baseline
Dot Drills
Split Snatch w/ barbell
Strength
A. 3 Press behind neck (snatch grip) + 3 OHS x 5 sets @ 69#-80#-85#-91#-96#
B. Split Jerk 4x3 @ 177#
C. Clean Pulls 4x4 @ 245#
Durability
3 sets:
20 GHD Sit-Ups
20 Back Extensions
Dot Drills
Split Snatch w/ barbell
Strength
A. 3 Press behind neck (snatch grip) + 3 OHS x 5 sets @ 69#-80#-85#-91#-96#
B. Split Jerk 4x3 @ 177#
C. Clean Pulls 4x4 @ 245#
Durability
3 sets:
20 GHD Sit-Ups
20 Back Extensions
Wednesday, January 18, 2012
Strength - Linear FS, BP
Strength
A. Weighted Strict Pull-Ups 4x4 @ 2L chains, 2L chains, 1L chain, 1L chain
B. Bench Press 3x5 @ 235#
C. Front Squat 3x5 @ 226#
D1. BB Rows 4x12 @ 111#
D2. DB Step-Ups 3x8 left, 3x12 right @ 30#
D3. DB RDLs 3x10ea @ 30#
A. Weighted Strict Pull-Ups 4x4 @ 2L chains, 2L chains, 1L chain, 1L chain
B. Bench Press 3x5 @ 235#
C. Front Squat 3x5 @ 226#
D1. BB Rows 4x12 @ 111#
D2. DB Step-Ups 3x8 left, 3x12 right @ 30#
D3. DB RDLs 3x10ea @ 30#
Tuesday, January 17, 2012
Sunday, January 15, 2012
Houston Half Marathon
| Split | Time of day | Time | Diff | min/mile | |
| 5K | 07:42:01AM | 00:32:04 | 32:04 | 10:19 | |
| 10K | 08:12:23AM | 01:02:26 | 30:22 | 10:03 | |
| 14.5K | 08:38:06AM | 01:28:09 | 25:43 | 09:47 | |
| 20K | 09:08:35AM | 01:58:38 | 30:29 | 09:33 | |
| Finish | 09:14:44AM | 02:04:48 | 06:10 | 09:32 |
Saturday, January 14, 2012
Friday, January 13, 2012
Tuesday, January 10, 2012
Oly - Snatch
Baseline
Banded KB Swings, 44#, 3x20
Sotts Press w/ wood stick 3x10
Strength/Stamina
A. Power Snatch from 12" blocks 8x2 @ 89#-100#-111#-121#-126.5#-133#-138.5#-144#
B. DB Step-Ups 3x8 left, 3x12 right @ 30#
Durability
Single Leg Lateral Jumps
Sidestep w/ Band
Balance Oval
Leg Board
Towel Neck
Banded KB Swings, 44#, 3x20
Sotts Press w/ wood stick 3x10
Strength/Stamina
A. Power Snatch from 12" blocks 8x2 @ 89#-100#-111#-121#-126.5#-133#-138.5#-144#
B. DB Step-Ups 3x8 left, 3x12 right @ 30#
Durability
Single Leg Lateral Jumps
Sidestep w/ Band
Balance Oval
Leg Board
Towel Neck
Monday, January 9, 2012
Strength - Linear Pr, BS, DL
Strength
A. Back Squat 3x5 @ 293#
B. Press 3x5 @ 158#
C. Deadlift 3x5 @ 364.5# (5-3-X)
D. GH Raises 3x15 @ BW
____________________________________
Done with linear progression for DL and Pr. Keep working it up on BS,
FS and BP.
A. Back Squat 3x5 @ 293#
B. Press 3x5 @ 158#
C. Deadlift 3x5 @ 364.5# (5-3-X)
D. GH Raises 3x15 @ BW
____________________________________
Done with linear progression for DL and Pr. Keep working it up on BS,
FS and BP.
Sunday, January 8, 2012
Running
Work Capacity
Keep track of total time and subtract 22:30 at the end for total score.
2 miles
rest 4 minutes
1 mile
rest 3 minutes
3 x 800 meters (2 min rest after each)
6 x 400 meters (1 min rest after each)
8 x 100 meters (30 sec rest after each)
53:43
Keep track of total time and subtract 22:30 at the end for total score.
2 miles
rest 4 minutes
1 mile
rest 3 minutes
3 x 800 meters (2 min rest after each)
6 x 400 meters (1 min rest after each)
8 x 100 meters (30 sec rest after each)
53:43
Saturday, January 7, 2012
Metcon - Hidalgo
Work Capacity
Run 2 miles
Rest 2 minutes
20 Squat Cleans, 135#
20 Box Jumps, 24"
20 Walking Lunges w/ 25# plate overhead
20 Box Jumps, 24"
20 Squat Cleans, 135#
Rest 2 minutes
Run 2 miles
56:00
______________________________________
Need to get the front rack down. Squat cleans took too long due to holding the bar
and putting stress on shoulders.
Run 2 miles
Rest 2 minutes
20 Squat Cleans, 135#
20 Box Jumps, 24"
20 Walking Lunges w/ 25# plate overhead
20 Box Jumps, 24"
20 Squat Cleans, 135#
Rest 2 minutes
Run 2 miles
56:00
______________________________________
Need to get the front rack down. Squat cleans took too long due to holding the bar
and putting stress on shoulders.
Friday, January 6, 2012
Oly - Clean/Jerk
Baseline
Knee Jumps
Strength/Stamina
On the minute for 15 minutes:
2 Power Cleans
1 Jerk
179# No Misses
Knee Jumps
Strength/Stamina
On the minute for 15 minutes:
2 Power Cleans
1 Jerk
179# No Misses
Thursday, January 5, 2012
Wednesday, January 4, 2012
Metcon
Work Capacity
15 Minute AMRAP:
21 Sledge Hammer strikes right side, 16# hammer
21 Sledge Hammer strikes left side, 16# hammer
20 yard overhead walk, right arm, 62# KB
20 yard overhead walk, left arm, 62# KB
6 Rounds + 3 + 3
Durability
Single Leg Box Jumps 3x3 left, 4x6 right, 12" box
15 Minute AMRAP:
21 Sledge Hammer strikes right side, 16# hammer
21 Sledge Hammer strikes left side, 16# hammer
20 yard overhead walk, right arm, 62# KB
20 yard overhead walk, left arm, 62# KB
6 Rounds + 3 + 3
Durability
Single Leg Box Jumps 3x3 left, 4x6 right, 12" box
Tuesday, January 3, 2012
Strength - Linear BP, FS
Strength
A. Bench Press 3x5 @ 230#
B. Front Squat 3x5 @ 221#
C. Jump Switches onto bench x 30 total @ 20# DBs
A. Bench Press 3x5 @ 230#
B. Front Squat 3x5 @ 221#
C. Jump Switches onto bench x 30 total @ 20# DBs
Monday, January 2, 2012
Metcon - Wood (Minus 400 m runs)
Work Capacity
5 RFT:
10 Burpee Box Jumps, 24"
10 SDLHP, 95#
10 Thrusters, 95#
Rest 1 minute
Total time = 19:30
5 RFT:
10 Burpee Box Jumps, 24"
10 SDLHP, 95#
10 Thrusters, 95#
Rest 1 minute
Total time = 19:30
Subscribe to:
Posts (Atom)