Baseline
Knee Band Walks
Strength
A. Hang Power Clean 1x2 @ 182#, 2x1 @ 192# - 204#, 1x2 @ 182#
B. Power Snatch 1x3 @ 133#, 1x1 @ 148#, 2x2 @ 138# - 133#
C. Clean Pull 1x3 @ 204#, 5x2 @ 243#
D. 2 OHS + 1 Snatch Balance - 5 sets @ 89# - 99# - 111# - 121# - 133#
E. Front Squat 1x3 @ 230#, 1x2 @ 240#, 2x1 @ 255# - 270#, 1x2 @ 230#
F. Push Press 1x3 @ 170#, 2x2 @ 180# - 190#, 1x3 @ 170#
Saturday, January 31, 2015
Friday, January 30, 2015
Thursday, January 29, 2015
Simple DL Wk 2, Press Wk 1
Baseline
Single Leg Hip Thrust Jumps
Forward underhand and Reverse OH medball throws
Strength
A. Press 4x4 @ 160#
B. Deadlift 5x3 @ 346#
Single Leg Hip Thrust Jumps
Forward underhand and Reverse OH medball throws
Strength
A. Press 4x4 @ 160#
B. Deadlift 5x3 @ 346#
Wednesday, January 28, 2015
Metcon
Work Capacity
100 Single Unders
10 Pullups
10 KBS, 1.5 pood
90 Single Unders
9 Pullups
9 KBS, 1.5 pood
....
10 Single Unders
1 Pullup
1 KBS, 1.5 pood
12:14
Stamina
6 Rounds w/ walk rest between:
100' (50' and back) Prowler Push (high handles) @ prowler + 180#
50' Farmers Walk @ handles + 90#
100 Single Unders
10 Pullups
10 KBS, 1.5 pood
90 Single Unders
9 Pullups
9 KBS, 1.5 pood
....
10 Single Unders
1 Pullup
1 KBS, 1.5 pood
12:14
Stamina
6 Rounds w/ walk rest between:
100' (50' and back) Prowler Push (high handles) @ prowler + 180#
50' Farmers Walk @ handles + 90#
Tuesday, January 27, 2015
Saturday, January 24, 2015
Thursday, January 22, 2015
Wednesday, January 21, 2015
Metcon / Active Recovery
Baseline
Dot Drills
Work Capacity
EMOM 10 minutes:
Odd - 10 Wall Balls, 20#, 10'
Even - 12 KBS, 1.5 pood
Then, no rest
EMOM 10 minutes:
Odd - 10 KTE
Even - 8 Burpees
Rx'd
Durability
Towel Neck
Dot Drills
Work Capacity
EMOM 10 minutes:
Odd - 10 Wall Balls, 20#, 10'
Even - 12 KBS, 1.5 pood
Then, no rest
EMOM 10 minutes:
Odd - 10 KTE
Even - 8 Burpees
Rx'd
Durability
Towel Neck
Tuesday, January 20, 2015
Field + Yoga
A. Beep Test
LT = L10 S5 2 months ago
L9 S3
*Expected it to be lower since its been awhile, from squat workout yesterday and first time doing it w/o leaving before beep
*Measuring wheel is a pos so need to verify distance at gym tomorrow
Confirmed was about 3 feet too long
B. 6 x 20 meter Sprints w/ 13.2# vest
C. Yoga
LT = L10 S5 2 months ago
L9 S3
*Expected it to be lower since its been awhile, from squat workout yesterday and first time doing it w/o leaving before beep
*Measuring wheel is a pos so need to verify distance at gym tomorrow
Confirmed was about 3 feet too long
B. 6 x 20 meter Sprints w/ 13.2# vest
C. Yoga
Monday, January 19, 2015
Bring Sally Up
A. Bring Sally Up Challenge w/ Back Squat @ 135#
2:34/3:24
*Rest 3 hours
B. Bring Sally Up Challenge w/ Back Squat @ 135#
3:24/3:24 - Complete
2:34/3:24
*Rest 3 hours
B. Bring Sally Up Challenge w/ Back Squat @ 135#
3:24/3:24 - Complete
Friday, January 16, 2015
Metcon
Work Capacity
From 0 to 3 min:
2 Rounds:
30 Double Unders
10 Deadlifts, 155#
From 3 to 6 min:
2 Rounds:
35 Double Unders
12 Deadlifts, 155#
From 6 to 9 min:
2 Rounds:
40 Double Unders
14 Deadlifts, 155#
And so on until failure to complete the 2 rounds in 3 minutes
Must rest if the 2 rounds are finished before 3 minutes are up
3 Rounds + 45 + 16 + 32
(Total = 287 DUs, 88 DLs)
From 0 to 3 min:
2 Rounds:
30 Double Unders
10 Deadlifts, 155#
From 3 to 6 min:
2 Rounds:
35 Double Unders
12 Deadlifts, 155#
From 6 to 9 min:
2 Rounds:
40 Double Unders
14 Deadlifts, 155#
And so on until failure to complete the 2 rounds in 3 minutes
Must rest if the 2 rounds are finished before 3 minutes are up
3 Rounds + 45 + 16 + 32
(Total = 287 DUs, 88 DLs)
Thursday, January 15, 2015
Wednesday, January 14, 2015
Metcon
Baseline
Bottom Up KB Walk
Seated Press x 50 @ 45# BB
Strength
Hip Thrusts:
DB Single Leg - 3x10 each @ 40#
BB Double Leg - 3x8 with 3 sec iso hold at top @ 225#
Work Capacity
12 Minute AMRAP w/ 13.2# vest:
20 Wallballs, 20#, 10'
10 Burpees
5 Pullups
4 Rounds + 20 + 10 + 1
Bottom Up KB Walk
Seated Press x 50 @ 45# BB
Strength
Hip Thrusts:
DB Single Leg - 3x10 each @ 40#
BB Double Leg - 3x8 with 3 sec iso hold at top @ 225#
Work Capacity
12 Minute AMRAP w/ 13.2# vest:
20 Wallballs, 20#, 10'
10 Burpees
5 Pullups
4 Rounds + 20 + 10 + 1
Tuesday, January 13, 2015
Simple DL Wk1
Baseline
Balance Oval
Offset DB Step-ups
Strength
A. Deadlift 5x5 @ 325#
B1. Alt. 1 Arm DB Bench Press 3x10 each @ 70#
B2. Supine Ring Pullups (feet on floor) 3x12 @ BW
C. DB Rows 3x10 each @ 80#
D. Stability Ball Leg Curls 3x12
Balance Oval
Offset DB Step-ups
Strength
A. Deadlift 5x5 @ 325#
B1. Alt. 1 Arm DB Bench Press 3x10 each @ 70#
B2. Supine Ring Pullups (feet on floor) 3x12 @ BW
C. DB Rows 3x10 each @ 80#
D. Stability Ball Leg Curls 3x12
Monday, January 12, 2015
Glow 3.1
Baseline
Side Clam Raises
Banded Sprint Steps - one step and quick step
Strength
A. Hang Power Snatch 2x2 @ 133# - 138#, 1x1 @ 148#, 1x2 @ 133#
B. Power Clean 1x3 @ 180#, 1x2 @ 192#, 1x1 @ 204#, 1x3 @ 180#
C. Split Jerk 1x2 @ 175#, 2x1 @ 185# - 200#, 1x2 @ 175#
D. Back Squat 1x3 @ 290#, 1x2 @ 310#, 3x1 @ 325# - 345# - 325#, 1x3 @ 290#
E. Press 1x3 @ 155#, 1x2 @ 165#, 1x1 @ 175#, 1x3 @ 155#
F1. Standing Lat Pulldowns 3x10 @ 50#
F2. Reverse Crunch 3x10 w/ 15kg plate
Durability
Yoga
Side Clam Raises
Banded Sprint Steps - one step and quick step
Strength
A. Hang Power Snatch 2x2 @ 133# - 138#, 1x1 @ 148#, 1x2 @ 133#
B. Power Clean 1x3 @ 180#, 1x2 @ 192#, 1x1 @ 204#, 1x3 @ 180#
C. Split Jerk 1x2 @ 175#, 2x1 @ 185# - 200#, 1x2 @ 175#
D. Back Squat 1x3 @ 290#, 1x2 @ 310#, 3x1 @ 325# - 345# - 325#, 1x3 @ 290#
E. Press 1x3 @ 155#, 1x2 @ 165#, 1x1 @ 175#, 1x3 @ 155#
F1. Standing Lat Pulldowns 3x10 @ 50#
F2. Reverse Crunch 3x10 w/ 15kg plate
Durability
Yoga
Sunday, January 11, 2015
Metcon
Baseline
Sealfit BB Complex w/ Burpee chaser @ 75# and 95#
Work Capacity
For Time:
15 Power Snatch, 115#
30 Lateral Hops over BB
9 Ball Slams, 40#
12 Power Snatch, 115#
30 Lateral Hops over BB
12 Ball Slams, 40#
9 Power Snatch, 115#
30 Lateral Hops over BB
15 Ball Slams, 40#
8:48
Durability
Parallette Shoot Throughs
2x6 w/ pushup and dip
2x12 w/o pushup or dip
Sealfit BB Complex w/ Burpee chaser @ 75# and 95#
Work Capacity
For Time:
15 Power Snatch, 115#
30 Lateral Hops over BB
9 Ball Slams, 40#
12 Power Snatch, 115#
30 Lateral Hops over BB
12 Ball Slams, 40#
9 Power Snatch, 115#
30 Lateral Hops over BB
15 Ball Slams, 40#
8:48
Durability
Parallette Shoot Throughs
2x6 w/ pushup and dip
2x12 w/o pushup or dip
Saturday, January 10, 2015
Metcon
Work Capacity
Two 5 minute AMRAPs with 2 minute rest btwn:
8 Thrusters, 95#
8 Burpees
30 Double Unders
2 Rounds + 8 + 8 + 16
2 Rounds + 3
Durability
Unbroken GHD Situps 3x20
*Rest 90 sec between
Rx'd
Two 5 minute AMRAPs with 2 minute rest btwn:
8 Thrusters, 95#
8 Burpees
30 Double Unders
2 Rounds + 8 + 8 + 16
2 Rounds + 3
Durability
Unbroken GHD Situps 3x20
*Rest 90 sec between
Rx'd
Saturday, January 3, 2015
Metcon - Loredo
Work Capacity
6 RFT:
24 Squats
24 Pushups
24 Walking Lunge Steps
400 Meter Run
27:56
6 RFT:
24 Squats
24 Pushups
24 Walking Lunge Steps
400 Meter Run
27:56
Friday, January 2, 2015
Metcon
Work Capacity
9 Minute AMRAP:
10 Power Clean and Jerks, 55#
10 Lateral Burpees over BB
10 Power Clean and Jerks, 75#
10 Lateral Burpees over BB
10 Power Clean and Jerks, 95#
10 Lateral Burpees over BB
10 Power Clean and Jerks, 115#
10 Lateral Burpees over BB
10 Power Clean and Jerks, 135#
10 Lateral Burpees over BB
AMRAP of Power Clean and Jerks at 155#
*Change weights yourself
Finished 135# PC&Js + 1 Burpee (91 total reps)
Durability
Yoga
9 Minute AMRAP:
10 Power Clean and Jerks, 55#
10 Lateral Burpees over BB
10 Power Clean and Jerks, 75#
10 Lateral Burpees over BB
10 Power Clean and Jerks, 95#
10 Lateral Burpees over BB
10 Power Clean and Jerks, 115#
10 Lateral Burpees over BB
10 Power Clean and Jerks, 135#
10 Lateral Burpees over BB
AMRAP of Power Clean and Jerks at 155#
*Change weights yourself
Finished 135# PC&Js + 1 Burpee (91 total reps)
Durability
Yoga
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