Work Capacity
For Time:
25 Deadlifts, 215#
25 Squat Clean and Jerks, 125#
25 Thrusters, 75#
25 OHS, 45#
12:35
Monday, December 30, 2013
Saturday, December 28, 2013
Metcon - DG
Work Capacity
10 Minute AMRAP:
8 TTB
8 DB Thrusters, 35#
12 step (L+R=2) DB Walking Lunges, 35# (DBs held at side)
4 Rounds + 8 + 5
Stamina
Prowler Push (high handles) 10 x 50' @ prowler + 180#
*30 sec rest between
10 Minute AMRAP:
8 TTB
8 DB Thrusters, 35#
12 step (L+R=2) DB Walking Lunges, 35# (DBs held at side)
4 Rounds + 8 + 5
Stamina
Prowler Push (high handles) 10 x 50' @ prowler + 180#
*30 sec rest between
Friday, December 27, 2013
Deadlift - 9, Press - 10
Baseline
Dot Drills
Strength
A. Press
1x8 @ 120#
1x4 @ 145#
3x4 @ 160#
B. Deadlift
2x10 @ 200# - 275#
1x5 @ 325#
1x6 @ 390#
1x4 @ 420#
1x2 @ 450#
Durability
Towel Neck
Dot Drills
Strength
A. Press
1x8 @ 120#
1x4 @ 145#
3x4 @ 160#
B. Deadlift
2x10 @ 200# - 275#
1x5 @ 325#
1x6 @ 390#
1x4 @ 420#
1x2 @ 450#
Durability
Towel Neck
Thursday, December 26, 2013
9.1 - Oly
Strength
A. Snatch
1x3 @ 90#
1x2 @ 105#
7x1 @ 125# - 140# - 150# - 140# - 150# - 140# - 150#
B. Snatch Pulls
3x2 @ 175# - 175# - 185#
Durability
Back Extensions 3x15 @ 45# plate
A. Snatch
1x3 @ 90#
1x2 @ 105#
7x1 @ 125# - 140# - 150# - 140# - 150# - 140# - 150#
B. Snatch Pulls
3x2 @ 175# - 175# - 185#
Durability
Back Extensions 3x15 @ 45# plate
Wednesday, December 25, 2013
Tuesday, December 24, 2013
Metcon - DT
Work Capacity
5 RFT:
12 DL, 155#
9 HPC, 155#
6 PJ, 155#
LT = 9:31
11:12
*Grip slowed me down more than conditioning
*Last set of HPCs and PJs took 3 minutes
5 RFT:
12 DL, 155#
9 HPC, 155#
6 PJ, 155#
LT = 9:31
11:12
*Grip slowed me down more than conditioning
*Last set of HPCs and PJs took 3 minutes
Monday, December 23, 2013
BS, FS - 6.1
Strength
A. Back Squat
2x6 @ 250# - 285#
1x3 @ 320#
1x2 @ 337#
B. Front Squat
1x5 @ 185#
3x4 @ 215# - 227# - 227#
C. Weighted Strict Pullups
2x5 @ 2L chains
2x7 @ 1L chain
1x10 @ BW
Durability
Hip Flexors x 150 each
A. Back Squat
2x6 @ 250# - 285#
1x3 @ 320#
1x2 @ 337#
B. Front Squat
1x5 @ 185#
3x4 @ 215# - 227# - 227#
C. Weighted Strict Pullups
2x5 @ 2L chains
2x7 @ 1L chain
1x10 @ BW
Durability
Hip Flexors x 150 each
Friday, December 20, 2013
BS, FS - 5.2
Baseline
Banded Hip Flexors into BW Hip Flexors
25 then 50 x 3 each leg
Strength
A. Back Squat
4x6 @ 230# - 265# - 285# - 285#
B. Front Squat
4x5 @ 170# - 185# - 200# - 200#
C. BB Hip Thrusts 3x10 @ 225#
D. DB Hip Thrust Pulses 1x50 @ 40#
Banded Hip Flexors into BW Hip Flexors
25 then 50 x 3 each leg
Strength
A. Back Squat
4x6 @ 230# - 265# - 285# - 285#
B. Front Squat
4x5 @ 170# - 185# - 200# - 200#
C. BB Hip Thrusts 3x10 @ 225#
D. DB Hip Thrust Pulses 1x50 @ 40#
Thursday, December 19, 2013
Metcon
Work Capacity
7 Minute AMRAP:
1 OHS, 95#
1 Ring Dip
1 Strict Pullup
*Add one rep to each after each round, so 2-2-2, 3-3-3 and so on
5 Rounds + 2 (17 OHS, 15 RD and SPU)
7 Minute AMRAP:
1 OHS, 95#
1 Ring Dip
1 Strict Pullup
*Add one rep to each after each round, so 2-2-2, 3-3-3 and so on
5 Rounds + 2 (17 OHS, 15 RD and SPU)
Wednesday, December 18, 2013
Deadlift - 8, Press - 9
Strength
A. Press
1x8 @ 120#
1x4 @ 140#
4x4 @ 155#
B. Deadlift
2x10 @ 199# - 275#
1x5 @ 324#
1x6 @ 385#
1x4 @ 414#
1x2 @ 441#
C. Reverse Hypers (controlled) 3x12 @ 50#
A. Press
1x8 @ 120#
1x4 @ 140#
4x4 @ 155#
B. Deadlift
2x10 @ 199# - 275#
1x5 @ 324#
1x6 @ 385#
1x4 @ 414#
1x2 @ 441#
C. Reverse Hypers (controlled) 3x12 @ 50#
Tuesday, December 17, 2013
8.4 - Oly
Baseline
Squat Jumps w/ BB into Box Jumps
Strength
A. Snatch
6x1 @ 140# - 148# - 157# - 165# - 148# - 157#
B. Clean and Jerk (full squat not rx'd)
2x2 @ 180# - 192#
5x1 @ 204# - 214# - 192# - 204# - 214#
C. Snatch Shrugs (off blocks)
5x5 @ 215#
Squat Jumps w/ BB into Box Jumps
Strength
A. Snatch
6x1 @ 140# - 148# - 157# - 165# - 148# - 157#
B. Clean and Jerk (full squat not rx'd)
2x2 @ 180# - 192#
5x1 @ 204# - 214# - 192# - 204# - 214#
C. Snatch Shrugs (off blocks)
5x5 @ 215#
Monday, December 16, 2013
BS, FS - 5.1
Baseline
Banded Tib Anterior Raises
Banded Ankle Inversion/Eversion
Ankle Band Walks
Strict Pullups 1 x max reps (15)
Strength
A. Back Squat
1x8 @ 230#
1x6 @ 265#
2x4 @ 302# - 320#
B. Front Squat
1x5 @ 200#
1x4 @ 227#
2x3 @ 242# - 257#
C. Reverse Sled Drag 8 x 75ft @ Sled + 177#
Banded Tib Anterior Raises
Banded Ankle Inversion/Eversion
Ankle Band Walks
Strict Pullups 1 x max reps (15)
Strength
A. Back Squat
1x8 @ 230#
1x6 @ 265#
2x4 @ 302# - 320#
B. Front Squat
1x5 @ 200#
1x4 @ 227#
2x3 @ 242# - 257#
C. Reverse Sled Drag 8 x 75ft @ Sled + 177#
Sunday, December 15, 2013
Metcon
Work Capacity
30-20-10 for time:
Walking Lunges w/ 45# plate OH (L+R=2)
GHD Situps
7:20
Durability
Stability Ball Leg Curls 3x12 @ BW
Eccentric Nordics 3x3 @ BW
30-20-10 for time:
Walking Lunges w/ 45# plate OH (L+R=2)
GHD Situps
7:20
Durability
Stability Ball Leg Curls 3x12 @ BW
Eccentric Nordics 3x3 @ BW
Friday, December 13, 2013
Deadlift - 8, Press - 8
Baseline
In-place horizontal sprints
Med ball passing (rotational, head on OH)
Strength
A. Press
1x8 @ 120#
1x4 @ 150#
1x4 @ 170#
B. Deadlift
2x10 @ 199# - 275#
1x5 @ 324#
1x6 @ 385#
1x4 @ 414#
1x2 @ 441# (f)
Durability
Nordics (w/ controlled return) 5x3 @ BW
In-place horizontal sprints
Med ball passing (rotational, head on OH)
Strength
A. Press
1x8 @ 120#
1x4 @ 150#
1x4 @ 170#
B. Deadlift
2x10 @ 199# - 275#
1x5 @ 324#
1x6 @ 385#
1x4 @ 414#
1x2 @ 441# (f)
Durability
Nordics (w/ controlled return) 5x3 @ BW
Wednesday, December 11, 2013
Metcon
Work Capacity
21-15-9 for time:
Bench Press @ BW (198#)
Strict Pullups
14:53
Durability
Band pull aparts 3x20 @ purple
21-15-9 for time:
Bench Press @ BW (198#)
Strict Pullups
14:53
Durability
Band pull aparts 3x20 @ purple
Tuesday, December 10, 2013
BS, FS - 4.2
Strength
A. Back Squat
4x8 @ 230# - 250# - 265# - 285#
B. Front Squat
4x5 @ 170# - 185# - 200# - 200#
C1. BB Bulgarian Split Squats 3x8 each @ 135#
C2. Wall Sits 3 x 1 minute @ 25kg plate
A. Back Squat
4x8 @ 230# - 250# - 265# - 285#
B. Front Squat
4x5 @ 170# - 185# - 200# - 200#
C1. BB Bulgarian Split Squats 3x8 each @ 135#
C2. Wall Sits 3 x 1 minute @ 25kg plate
Monday, December 9, 2013
8.3 - Oly
Strength
A. Snatch
2x3 @ 148#
2x2 @ 157#
B. Clean + Hang Clean (full squat not rx'd)
2 @ 192#
3 @ 204#
C. Snatch Pull
2x5 @ 177#
3x4 @ 192#
D1. Russian Twists 3x25 each way @ 20# medball
D2. 100' One Arm KB Walks (50' OH then 50' Farmers) 3 each arm @ 70#
A. Snatch
2x3 @ 148#
2x2 @ 157#
B. Clean + Hang Clean (full squat not rx'd)
2 @ 192#
3 @ 204#
C. Snatch Pull
2x5 @ 177#
3x4 @ 192#
D1. Russian Twists 3x25 each way @ 20# medball
D2. 100' One Arm KB Walks (50' OH then 50' Farmers) 3 each arm @ 70#
Saturday, December 7, 2013
Metcon - CPO
Work Capacity
3 Minute AMRAP:
3 Power Cleans, 155#
6 Pushups
9 Air Squats
Repeat for a total of 6 sets with 1 minute rest between
4 Rounds + 3 + 6 + 4
4 Rounds + 1
3 Rounds + 3 + 6 + 4
3 Rounds + 2
3 Rounds + 2
3 Rounds + 1
Totals: PC - 72, PU - 132, AS - 188
3 Minute AMRAP:
3 Power Cleans, 155#
6 Pushups
9 Air Squats
Repeat for a total of 6 sets with 1 minute rest between
4 Rounds + 3 + 6 + 4
4 Rounds + 1
3 Rounds + 3 + 6 + 4
3 Rounds + 2
3 Rounds + 2
3 Rounds + 1
Totals: PC - 72, PU - 132, AS - 188
Friday, December 6, 2013
Deadlift - 7, Press - 7
Strength
A. Press
1x8 @ 120#
1x4 @ 145#
2x4 @ 160#
B. Deadlift
2x10 @ 199# - 275#
1x5 @ 324#
1x8 @ 346#
1x6 @ 375#
1x4 @ 407#
C1. DB Rows 3 x 10 each @ 75#
C2. Front Plank 3 x 1 minute @ BW
A. Press
1x8 @ 120#
1x4 @ 145#
2x4 @ 160#
B. Deadlift
2x10 @ 199# - 275#
1x5 @ 324#
1x8 @ 346#
1x6 @ 375#
1x4 @ 407#
C1. DB Rows 3 x 10 each @ 75#
C2. Front Plank 3 x 1 minute @ BW
Monday, December 2, 2013
BS, FS - 4.1
Strength
A. Back Squat
2x8 @ 230# - 250#
2x6 @ 285# - 302#
B. Front Squat
4x5 @ 200# - 215# - 227# - 242#
A. Back Squat
2x8 @ 230# - 250#
2x6 @ 285# - 302#
B. Front Squat
4x5 @ 200# - 215# - 227# - 242#
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