Strength - PC, BS, FS

Strength
A.  Power Cleans off blocks 4x3 @ 157#-177#-187#-197#
B.  Back Squat 4x5 (60,65,70,75%) 2 min rest @ 204#-221#-241#-256#
C.  Front Squat 4x5 (60,65,70,75%) 90 sec rest @ 155#-167#-180#-195#
D1.  Good Mornings 3x12 @ 89#
D2.  Reverse Hypers 3x12 @ 180#

Xfit Games 12.1

Work Capacity
7 minute AMRAP:
Burpees
touch object 6 inches above reach
110 reps
____________________________________________
This put me in the top 14% in the South Central Regional

Rugby vs DARC (Sat Feb 25)

W 31-27

Rugby Practice (Thr Feb 23)

Strongman Metcon

Work Capacity
Death by Tire Flip (~500#)
4 Rounds + 3

Stamina
6 Rounds AFAP:
20 yard Sled Drag (Sled + 135#)
20 yard Sled Pull (Sled + 135#)

Rugby Practice (Tue Feb 21)

Oly - HPC

Strength
7 sets:  3 Deadlifts, 3 Hang Power Cleans
Do not drop bar
157#-177#-197#-202#-202#-207#-212#(f)
__________________________________
Failed on last HPC at 212#

Rugby @ St. Thomas (Sat Feb 18)

L 12-10

Rugby Practice

Rugby Practice (Tue Feb 14)

Metcon

Work Capacity
5 RFT:
5 Deadlifts, 275#
12 GHD Situps
10 Walking Lunges (5 each)
7:51

Durability
Leg Board

Yoke, Sled Drag

Baseline
Shoulder IR/ER w/ band
Balance Disc

Strength/Stamina
A.  50 foot Yoke Walk x 8
      4 @ Yoke + 90#, 4 @ Yoke + 140#

B.  50 foot Sled Drag x 12
      4 @ Sled + 135#, 4 @ Sled + 180#, 4 @ Sled + 225#

Strength - BP, FS + Oly - Snatch

Baseline
Sidestep w/ band
Knee Jumps

Strength/Stamina
A.  Banded Speed Bench Press 8x3, purple 3 loops - 40 sec rest
@ 175#-175#-135#-135#-135#-135#-135#-135#

B.  5 Rounds:  3 Power Snatches, 3 Snatch Pulls, 3 Power Snatches - 2-3 min rest
      Do not set bar down
@ 96#-113#-121#-128#-135#

C.  Front Squat 3x20 @ 113#-128#-157#
_________________________________________
Left shoulder sore on the banded bench so dropped weight on last 6 sets.
Getting better but def not 100%.

Plyo/Agility

A.  Speed Ladder
B.  Channel Run/Backpedal x 4
C.  Lateral Shuffle/Foward Run x 3
D.  60 yard Pro Shuttle (5-10-15 Run/Backpedal) x 2
E.  5 yard Run/Backpedal into 3 sprint stop sprints into angle finish x 4
F.  T Drill x 2
G.  Pro Agility x 2
H.  30 yard Parachute Sprint x 8

Metcon

Work Capacity
12 minute AMRAP:
5 Power Snatches (115#)
10 Box Jumps (24")
15 KB Swings (1.5 pood)
5 Rounds + 5 + 3

Strength - BS + Oly - Clean

Strength
A. Clean High Pulls 3x5 @ 165#-185#-205#
B. Tall Cleans 3x5 @ 91#-101#-106#
C. Back Squat 3x20 @ 135#-165#-205#

Durability
Knee Band Extensions

Beep + Rugby Practice

L12 S9

Metcon

Work Capacity
15-12-9
KB Swing, 1.5 pood
Burpee
Rest 1 minute
12-9-6
KB Swing, 1.5 pood
Burpee
Total time = 7:17

Durability
Towel Neck

Metcon

Work Capacity
3 RFT:
10 Deadlifts, 275#
50 Double Unders
5:26

Durability
One leg box squat 3x6 each w/ 10# plates
Full GH Raises 3x10 w/ 25# plate

Metcon

Work Capacity
50 Wallballs, 20#, 10'
40 Pushups
30 Air Squats
20 Pullups
10 Calorie Row
6:33

Strength - FS, BS

Strength
A.  Front Squat 1x5 @ 70%, 1x4 @ 75%, 2x4 @ 80%
Used 275# as 1RM:  192#-204#-221#-221#
B.  Back Squat 1x6 @ 70%, 1x6 @ 80%, 1.1.1 x 1 (20 sec rest) @ 90%, 1x20
Used 350# as 1RM:  243#-280#-314#-135#
C.  Reverse Hypers 4x10 @ 180#
______________________________________
First time wearing oly shoes.
Overestimated 1RM's.
Left shoulder still sore, uncomfortable with barbell.
On heavier sets still hip winking (esp FS) and come up a bit more on left side.
Do high rep/lower weight squats for a few weeks.

Rugby Practice

Rugby Practice (Tue Jan 31)