Deadlift
429#x4xM.E.
3-3-3-3
5min rest
20 min AMRAP
10 Squat Clean 95#
20 Double Unders
10 Deadlift 185#
20 Box Jump 24"
6 rds in 19:35
Tuesday, November 22, 2011
Upper Body Strength
Seated Overhead DB Press Bilateral
85#x3xM.E. 4 min rest
6-5-5
WOD 1
25 GHD Situps
1 Muscleup
20-2
15-3
10-4
5-5
Time 5:56
WOD 2
Diane
21-15-9
Deadlift 225
Handstand Pushup
time 7:59
85#x3xM.E. 4 min rest
6-5-5
WOD 1
25 GHD Situps
1 Muscleup
20-2
15-3
10-4
5-5
Time 5:56
WOD 2
Diane
21-15-9
Deadlift 225
Handstand Pushup
time 7:59
Lower Body Strength
Front Squat
285x4xM.E.
3-2-2-3
5min rest w/ extra rest at the end
3 rds for time
30-30-20
Wall Ball
Hang Squat Snatch 75#
time 9:45
285x4xM.E.
3-2-2-3
5min rest w/ extra rest at the end
3 rds for time
30-30-20
Wall Ball
Hang Squat Snatch 75#
time 9:45
Wednesday, November 16, 2011
Conditioning
Team WOD - Three Man Team
4 rds for time
Front Squat 95# - 50
Handstand Walk/Plank Hold 20 yards
Wall Ball 20# - 50
Box Jump 24" - 50
Double Under - 150
time 28:50
4 rds for time
Front Squat 95# - 50
Handstand Walk/Plank Hold 20 yards
Wall Ball 20# - 50
Box Jump 24" - 50
Double Under - 150
time 28:50
Tuesday, November 15, 2011
Monday, November 14, 2011
Lower Body Strength
Back Squat
331# x4xM.E.
5-4-2(drop)-4
5 min rest
5 rds for time
Toes to Bar - 20
Deadlift 225# - 20
Sled Drap 40 yds 90# (prowler label)
time 14:12
331# x4xM.E.
5-4-2(drop)-4
5 min rest
5 rds for time
Toes to Bar - 20
Deadlift 225# - 20
Sled Drap 40 yds 90# (prowler label)
time 14:12
Sunday, November 13, 2011
Upper Body Strength
Weighted Pullups
75# x4xM.E.
7-5-5-5
rest 4.5/5 min
Max Muscle Ups x4
4-7-6-7
Handstand Hold for time
1:43 - 1:43 - 2:00
250 m row x5 - 90 sec rest
42.0
44.0
45.2
46.8
46.5
75# x4xM.E.
7-5-5-5
rest 4.5/5 min
Max Muscle Ups x4
4-7-6-7
Handstand Hold for time
1:43 - 1:43 - 2:00
250 m row x5 - 90 sec rest
42.0
44.0
45.2
46.8
46.5
Lower Body Strength
Front Squat 295 x4xM.E.
2-1-2-1
5 min rest
for time
500m row - 400m - 300m
2 pood swing 21-15-9
time not recorded
2-1-2-1
5 min rest
for time
500m row - 400m - 300m
2 pood swing 21-15-9
time not recorded
Upper Body Strength
Incline Bench 240# 5x3
5 min rest
3 rds for time
Double Unders 60
HR Pushups 30
DODB Rows FG 50# 15
GHD Situps 30
MB Chest Pass Rot 5kg 60
11:02
5 min rest
3 rds for time
Double Unders 60
HR Pushups 30
DODB Rows FG 50# 15
GHD Situps 30
MB Chest Pass Rot 5kg 60
11:02
Upper Body Strength
Incline DB Bench
100#x2x6
4 min rest
3 rds for time
Snatch Balance 95# 15
L-Pullups 15
Push Press 95# 15
Knees to Elbows 15
Hang Power Clean 95# 15
Back Ext 25# 15
time not recorded
100#x2x6
4 min rest
3 rds for time
Snatch Balance 95# 15
L-Pullups 15
Push Press 95# 15
Knees to Elbows 15
Hang Power Clean 95# 15
Back Ext 25# 15
time not recorded
Lower Body Strength
Hex Bar Deadlift
415x3x5
5 min rest
4 rds for time
18 Cal Row
9 Thrusters 145#
5 Muscle Ups
14:24
415x3x5
5 min rest
4 rds for time
18 Cal Row
9 Thrusters 145#
5 Muscle Ups
14:24
Upper Body Strength
4rds not for time
MB Lying Wall Ball Chest Pass 7kg -20
Clap Pushups to Plates - 10
DB Bench 50#DBs M.E.
For time
5 rds
Muscles Ups 5
GHD Situps 10
5 rds
Chest to bar pullups 5
HSPU 10
time 16:24
MB Lying Wall Ball Chest Pass 7kg -20
Clap Pushups to Plates - 10
DB Bench 50#DBs M.E.
For time
5 rds
Muscles Ups 5
GHD Situps 10
5 rds
Chest to bar pullups 5
HSPU 10
time 16:24
Lower Body Strength
Walking Lunges
35# Dbs 24 steps x3
90 sec rest
21-15-9 for time
OH Squat 45# bar
Wall Ball 20# 7'
+40# vest
4:28
35# Dbs 24 steps x3
90 sec rest
21-15-9 for time
OH Squat 45# bar
Wall Ball 20# 7'
+40# vest
4:28
upper Body Strength
Overhead Press
165x5xM.E.
5-5-5-5-4
5 min rest
3rds for time
800 m Run
30 Pushups
30 Situps
time 18:17
165x5xM.E.
5-5-5-5-4
5 min rest
3rds for time
800 m Run
30 Pushups
30 Situps
time 18:17
Lower Body Strength
SLSLDL
55# 5x10
21-15-9-15-21 for time
55# Kb Swing
BODB Rows 50#
100 GHD Hip Ext Buy Out
14:27
55# 5x10
21-15-9-15-21 for time
55# Kb Swing
BODB Rows 50#
100 GHD Hip Ext Buy Out
14:27
Power
Power clean 5x5
243# 5 - 5 - 4 (1) - 4(1)
5 min rest
5 rds
Squat Cleans 155 - 7
Swings 1.5 Pood - 14
Time 7:40
243# 5 - 5 - 4 (1) - 4(1)
5 min rest
5 rds
Squat Cleans 155 - 7
Swings 1.5 Pood - 14
Time 7:40
Upper Body Strength
Overhead Press Behind Head Standing Bar
115# 3x8
CG Bench 225x3xM.E.
3-3-3
2 rds for time
Muscle Ups - 15- 10
Toes to Bar 30 - 30
Pushups 15- 15
Pullups 30 -30
time 14:35
50 Burpies
6:53
115# 3x8
CG Bench 225x3xM.E.
3-3-3
2 rds for time
Muscle Ups - 15- 10
Toes to Bar 30 - 30
Pushups 15- 15
Pullups 30 -30
time 14:35
50 Burpies
6:53
Lower Body Strength
Front Squat
265 x 3 M.E.
6-5-5
5 min rest
3 rds for time
Walking Lunges 35# DBs 24 Steps
Hip Ext 25# - 12
Stairs 6x
30 Wall Ball Buy Out 20# 8'
time not recorded
265 x 3 M.E.
6-5-5
5 min rest
3 rds for time
Walking Lunges 35# DBs 24 Steps
Hip Ext 25# - 12
Stairs 6x
30 Wall Ball Buy Out 20# 8'
time not recorded
Upper Body Strength
DB Seated Overhead Press High Incline
80# x3xM.E. 4 min rest
7 - 5 - ?
30 Muscle Ups for time
7:03
21-15 for time
C to Bar Pullups
Wall Climb
16:00
80# x3xM.E. 4 min rest
7 - 5 - ?
30 Muscle Ups for time
7:03
21-15 for time
C to Bar Pullups
Wall Climb
16:00
Lower Body Strength
Snatch Grip Deadlift
365x4x5
5 min rest
Wittman
7 rds for time
1.5 pood Kb Swings - 15
95# Hang Power Clean - 15
Box Jump 24" - 15
13:49
365x4x5
5 min rest
Wittman
7 rds for time
1.5 pood Kb Swings - 15
95# Hang Power Clean - 15
Box Jump 24" - 15
13:49
Upper Body Strength
Dips 55#x3xM.E. 4 min rest
12-10-9
3 rds for time
500m Row
25 Pushups
25 GHD Situps
15:20
12-10-9
3 rds for time
500m Row
25 Pushups
25 GHD Situps
15:20
Lower Body Strength
Back Squat 305 x3xM.E.
12-12-8
5 min rest
5 rds for time
6 HSPU
12 Chest to Bar
21 W. Lunges 35# DBs
time 9:30
12-12-8
5 min rest
5 rds for time
6 HSPU
12 Chest to Bar
21 W. Lunges 35# DBs
time 9:30
Lower Body Strength
10 min AMRAP
45lbs Thrusters DB - 5
Burpies - 10
8 rds + 3 burpies
Deadlift Hex Bar 365 - 3x10
45lbs Thrusters DB - 5
Burpies - 10
8 rds + 3 burpies
Deadlift Hex Bar 365 - 3x10
Lower Body Strength
Tabatta Pullups 2 min
Tabatta GHD Situps 2 min
Rest
Carse
21-18-15-12-9-6-3
95# Squat Cleans
Double Unders
185# Deadlift
24" Box Jump
Begin each rd with 50m Bear Crawl
time 39:54
Tabatta GHD Situps 2 min
Rest
Carse
21-18-15-12-9-6-3
95# Squat Cleans
Double Unders
185# Deadlift
24" Box Jump
Begin each rd with 50m Bear Crawl
time 39:54
Upper Body Strength
Incline Bench
235 - 5 - 5 - 5 - 4
230 - 5
5 min rest
5 rds for time
Jerk 155 - 10
Burpies - 10
time 11:07
235 - 5 - 5 - 5 - 4
230 - 5
5 min rest
5 rds for time
Jerk 155 - 10
Burpies - 10
time 11:07
Lower Body Strength
Back Squat 5x6 @ 315#
5 min rest
For time
Deadlift 225# 21-18-15-12
Run 3 laps - 3 - 2- 2
time 10:55
5 min rest
For time
Deadlift 225# 21-18-15-12
Run 3 laps - 3 - 2- 2
time 10:55
Upper Body Strength
Pullups
60# 4xM.E.
9-7-7-7
5 min rest
21-15-9 for time
Muscle Ups
GHD Situps
Toes to Bar
time 18:13
60# 4xM.E.
9-7-7-7
5 min rest
21-15-9 for time
Muscle Ups
GHD Situps
Toes to Bar
time 18:13
Lower Body Strength
Single Leg Stiff Leg Deadlift
Vest 40# + 75# KB 3x10
10 min window
2000m row
Max Double Unders
207
KB Snatch 1 Pood
24" box Jump step down
Vest 40# + 75# KB 3x10
10 min window
2000m row
Max Double Unders
207
KB Snatch 1 Pood
24" box Jump step down
Power
Squat Snatch
2053 x4x5 attempts
3(2)
1(4)
0(5)
195 ?
For time
21 - 1.5 Pood Swings
21 - Overhead Squats 135
15 - Swings
15 OH Squats
9 - Swings
9 - OH Squats
15 - Swings
15 - Front Squats 135
21 - Swings
21 - Front Squats 135
time Not recorded
2053 x4x5 attempts
3(2)
1(4)
0(5)
195 ?
For time
21 - 1.5 Pood Swings
21 - Overhead Squats 135
15 - Swings
15 OH Squats
9 - Swings
9 - OH Squats
15 - Swings
15 - Front Squats 135
21 - Swings
21 - Front Squats 135
time Not recorded
Upper Body Strength
Overhead Press
160x5xM.E.
6-5-5-5-5
5 min rest
For time 20 Reps of each
Muscle Ups
GHD Situps
HSPU
Toes to Bar
Pushups
Situps
Jerk 120#
Chest to Bar
Time 16:40
160x5xM.E.
6-5-5-5-5
5 min rest
For time 20 Reps of each
Muscle Ups
GHD Situps
HSPU
Toes to Bar
Pushups
Situps
Jerk 120#
Chest to Bar
Time 16:40
Upper Body Strength
Incline DB Press
90# x5xM.E.
10-9-8-8-7
Cindy
5 Pullups
10 Pushups
15 Air Squats
20 min AMRAP
23+8 Pushups
90# x5xM.E.
10-9-8-8-7
Cindy
5 Pullups
10 Pushups
15 Air Squats
20 min AMRAP
23+8 Pushups
Lower Body Strength
Fight Gone Bad
34 - 30 - 40 - 30 - 14
30 - 25 - 23 - 30 - 11
28 - 25 - 35 - 31 - 15
400 Total
34 - 30 - 40 - 30 - 14
30 - 25 - 23 - 30 - 11
28 - 25 - 35 - 31 - 15
400 Total
Upper Body Strength
Dips 45# M.E. x3
14-12-9
21-15-9 for time
HSPU
Chest to Bar Pullups
Burpies
Toes to Bar
time 15:09
14-12-9
21-15-9 for time
HSPU
Chest to Bar Pullups
Burpies
Toes to Bar
time 15:09
Lower Body Strength
Reverse Lunges 100 Lbs
10 - 10 - 8
20 Min AMRAP
5 GHD Situps
10 Kb Swings 55#
15 Back Squats 85#
12 rds + 5 GHD
10 - 10 - 8
20 Min AMRAP
5 GHD Situps
10 Kb Swings 55#
15 Back Squats 85#
12 rds + 5 GHD
Lower Body Strength
Deadlift 4x5 405#
5 min rest
45 Degree Hip Ext 30-30-30
Decline Situps 30-30-30
Double Unders 50-50-50
time 8:48
5 min rest
45 Degree Hip Ext 30-30-30
Decline Situps 30-30-30
Double Unders 50-50-50
time 8:48
Power
Clean and Jerk 225x5x5
5-5-5-5-4
Lumberjack 2.0 Farmers Cary MOD
20 DL 275
180 M Farmers Cary 40# Sand Bag
20 Kb Swings 75#
180 M Farmers Cary 40# Sand Bag
20 OH Squats 115#
180 M Farmers Cary 40# Sand Bag
20 Burpies
180 M Farmers Cary 40# Sand Bag
20 Pullups Chest to Bar
180 M Farmers Cary 40# Sand Bag
20 Box Jumps 24"
180 M Farmers Cary 40# Sand Bag
20 DB Squat Cleans 45# DB
180 M Farmers Cary 40# Sand Bag
Time 24:04
5-5-5-5-4
Lumberjack 2.0 Farmers Cary MOD
20 DL 275
180 M Farmers Cary 40# Sand Bag
20 Kb Swings 75#
180 M Farmers Cary 40# Sand Bag
20 OH Squats 115#
180 M Farmers Cary 40# Sand Bag
20 Burpies
180 M Farmers Cary 40# Sand Bag
20 Pullups Chest to Bar
180 M Farmers Cary 40# Sand Bag
20 Box Jumps 24"
180 M Farmers Cary 40# Sand Bag
20 DB Squat Cleans 45# DB
180 M Farmers Cary 40# Sand Bag
Time 24:04
Upper Body Strength
Bent Over DB Rows + Fat Grip
85# x4xM.E.
10 - 9/1 (L)
10 - 8/2
7/3 - Singles
10 - 4 / Singles
For time
GHD Situps 30-20-10
Pullups 30-20-10
Rowing 300-200-100
time 10:10
85# x4xM.E.
10 - 9/1 (L)
10 - 8/2
7/3 - Singles
10 - 4 / Singles
For time
GHD Situps 30-20-10
Pullups 30-20-10
Rowing 300-200-100
time 10:10
Lower Body Strength
Step Ups 75# DB
4 rds for time
400 m Run (3-3-2-2)
15 Thrusters 95#
15 Pullups
time 13:29
4 rds for time
400 m Run (3-3-2-2)
15 Thrusters 95#
15 Pullups
time 13:29
Upper Body Strength
Flat Bench 225#x4xM.E.
7-6 skip rest
Overhead Tri Ext
90 for 12x3
1:30 Rest
Bike 2 miles L20
2:58
7-6 skip rest
Overhead Tri Ext
90 for 12x3
1:30 Rest
Bike 2 miles L20
2:58
Lower Body Strength
Back Squat 295#x4xM.E.
12-12-9-8
5 min rest
21-15-9 for time
Chest to Bar Pullups
Snatch Grip Deadlift 225#
100 Hip Ext Buy Out
Time 12:05
12-12-9-8
5 min rest
21-15-9 for time
Chest to Bar Pullups
Snatch Grip Deadlift 225#
100 Hip Ext Buy Out
Time 12:05
Lower Body Strength
Hex Bar Deadlift
315 x10x5
2 min rest
50-40-30-20-10 For Time
Toes to Bar
Kb Snatch 55#
Time 21:25
315 x10x5
2 min rest
50-40-30-20-10 For Time
Toes to Bar
Kb Snatch 55#
Time 21:25
Upper Body Strength
Incline Bench
205#x4xM.E.
11-9-8-8
5 min rest
Weighted Neutral Grip Pullups
35# x4xM.E.
10-10-9-9
205#x4xM.E.
11-9-8-8
5 min rest
Weighted Neutral Grip Pullups
35# x4xM.E.
10-10-9-9
Skinnyman Tri
800 Yard Swim 15:13
T1 2:54
14 Mile Bike 54:12
T2 1:59
3 Mile Run 28:12 (Double Leg Cramp)
Official Time
1:42:30
T1 2:54
14 Mile Bike 54:12
T2 1:59
3 Mile Run 28:12 (Double Leg Cramp)
Official Time
1:42:30
Lower Body Strength
Deadlift 4x5 @395#
5 min rest
5 rds for time
Deadlift 185# - 15
Toes to Bar - 15
Time 7:33
5 min rest
5 rds for time
Deadlift 185# - 15
Toes to Bar - 15
Time 7:33
Upper Body Strength
Incline DB Press 5x10ish
80 - 10
90 - 10, 9, 7, 7
5 min rest
For time
Bike 5 miles L20 Standing
1 Mile Run
Time not recorded
80 - 10
90 - 10, 9, 7, 7
5 min rest
For time
Bike 5 miles L20 Standing
1 Mile Run
Time not recorded
Lower Body Strength
Front Squat 4x10 @ 225#
10, 10, 10, 8 (Mid Back)
500m Row x4
3 min rest
1:29.6
1:37.7
1:39.9
1:35.2
10, 10, 10, 8 (Mid Back)
500m Row x4
3 min rest
1:29.6
1:37.7
1:39.9
1:35.2
Upper Body Strength
Weighted Ring Dips
40#vest x5xM.E.
12+, 10, 7 (broken), 8
5min rest
Diane Heavy
21-15-9
Deadlift 275#
Handstand Pushups
Time 9:48
40#vest x5xM.E.
12+, 10, 7 (broken), 8
5min rest
Diane Heavy
21-15-9
Deadlift 275#
Handstand Pushups
Time 9:48
Upper Body Strength
Overhead DB Bilateral Seated
80 x5xM.E.
6 - 6 - 5 - 4 - 4
4 or 5 min rest
3 rds for time
12 Muscle Ups
25 Air Squats
Time not recorded
80 x5xM.E.
6 - 6 - 5 - 4 - 4
4 or 5 min rest
3 rds for time
12 Muscle Ups
25 Air Squats
Time not recorded
Upper Body Strength
Incline Bench
230# 5x5
5 min rest
JT 21-15-9 for time
Handstand Pushups
Ring Dips
Pushups
Time 14:34
230# 5x5
5 min rest
JT 21-15-9 for time
Handstand Pushups
Ring Dips
Pushups
Time 14:34
Lower Body Strength
Deadlift Touch & Go
395# 4x5
5 min rest
For time
Bike L20 1 mile
Kb Swings 75# 30
Bike L20 1 mile
Kb Swings 75# 20
Bike L20 1 mile
Kb Swings 75# 10
Bike L20 1 mile
Kb Swings 75# 30
Time 20 min
395# 4x5
5 min rest
For time
Bike L20 1 mile
Kb Swings 75# 30
Bike L20 1 mile
Kb Swings 75# 20
Bike L20 1 mile
Kb Swings 75# 10
Bike L20 1 mile
Kb Swings 75# 30
Time 20 min
Power
Clean and Jerk
225# 4x5
5/4 - 5/4 Split - 5/5 Split - 5/3
5 min rest
21-18-15-12-9 for time
Power Snatch 115#
Wall Ball 26#
Knees to Elbows
Time 20:05
225# 4x5
5/4 - 5/4 Split - 5/5 Split - 5/3
5 min rest
21-18-15-12-9 for time
Power Snatch 115#
Wall Ball 26#
Knees to Elbows
Time 20:05
Upper Body Strength
Overhead Press
155#x5xM.E.
9 - 7 - 6 - 5 - 5
5 min rest
For time
100 Burpie Pullups
Time 11:07
155#x5xM.E.
9 - 7 - 6 - 5 - 5
5 min rest
For time
100 Burpie Pullups
Time 11:07
Lower Body Strength
Back Squat
315#x5x5
5 min rest
3 rds for time
Bike L20 3miles - 2miles - 1mile
Deadlift 225# 21 - 15 - 9
Chin Ups 9 - 6 - 3
Time 28:20
315#x5x5
5 min rest
3 rds for time
Bike L20 3miles - 2miles - 1mile
Deadlift 225# 21 - 15 - 9
Chin Ups 9 - 6 - 3
Time 28:20
Upper Body Strength
Overhead DB Press Bilateral 5xM.E.
75# 9 - 7 - 7 - 7 - 7
4 min rest
For Time
21-15-9-15-21
Snatch Grip Behind Head Push Press 95#
Ring Pushups
GHD Situps
15:45
800m Swim
22:50
75# 9 - 7 - 7 - 7 - 7
4 min rest
For Time
21-15-9-15-21
Snatch Grip Behind Head Push Press 95#
Ring Pushups
GHD Situps
15:45
800m Swim
22:50
Friday, August 12, 2011
Day 1: Double Conditioning
2011 Crossfit Games Final Event
20 Cal row
30 Wall Ball 26lbs
20 Toes to Bar
30 Box Jumps 24"
20 SDLHP 110lbs
30 Burpies
20 Shoulder to Overhead 135lbs
30 Pullups
3min AMRAP (10 Box Jumps)
1min rest
6min AMRAP (6 Burpies)
2min rest
Entire WOD for time (14:20)
Long Rest
1000m Row
1 mile run
50 Hip Ext 45 Degree GHD
20 Cal row
30 Wall Ball 26lbs
20 Toes to Bar
30 Box Jumps 24"
20 SDLHP 110lbs
30 Burpies
20 Shoulder to Overhead 135lbs
30 Pullups
3min AMRAP (10 Box Jumps)
1min rest
6min AMRAP (6 Burpies)
2min rest
Entire WOD for time (14:20)
Long Rest
1000m Row
1 mile run
50 Hip Ext 45 Degree GHD
Day 2: Upper Body Strength
Incline Bench
230 x2 M.E. 5, 5
JT 21-15-9
Handstand Pushups
Ring Dips
Pushups
14:47
230 x2 M.E. 5, 5
JT 21-15-9
Handstand Pushups
Ring Dips
Pushups
14:47
Day 1: Double Conditioning
50-40-30-20-10
Toes to Bar
Double Unders
14:25
Jackie
1000m row
50 Thrusters 45# Bar
30 Pullups
6:22
Toes to Bar
Double Unders
14:25
Jackie
1000m row
50 Thrusters 45# Bar
30 Pullups
6:22
Day 2: Power
Power Snatch
185x5 M.E. - 2, 3, 1, 2, 3
50-40-30-20-10 for time
185 DL
55# One Arm KB Swing
17:31
185x5 M.E. - 2, 3, 1, 2, 3
50-40-30-20-10 for time
185 DL
55# One Arm KB Swing
17:31
Day 1: Upper Body Strength
Overhead press 135x5 M.E. 5 min rest
12-11-9-8-8
Pullups FG, Pushups Hand Release + 40# Vest
21-18-15-12-9-6-3
time 16:40
12-11-9-8-8
Pullups FG, Pushups Hand Release + 40# Vest
21-18-15-12-9-6-3
time 16:40
Day 3: Lower Body Strength and Power
Manion
7 rds for time
400 m run
135 Back Squat for 29 reps
time 29:45
7 rds for time
400 m run
135 Back Squat for 29 reps
time 29:45
Day 2: Upper Body Strength
DB Bench
110x3
100x5-5-5-5
50 Muscle ups for time
16:35
4 rds for time
20 Burpies
20 Chest to Bar Pullups
10 min
110x3
100x5-5-5-5
50 Muscle ups for time
16:35
4 rds for time
20 Burpies
20 Chest to Bar Pullups
10 min
Day 1: Lower Body Strength
Overhead Squat
215 -1-2-5-4-4
500m row x4, 3min rest
1:28.0
1:32.3
1:38.5
1:32.4
215 -1-2-5-4-4
500m row x4, 3min rest
1:28.0
1:32.3
1:38.5
1:32.4
Day 2: Power
Power Cleans
230x5x5 5min rest
5rds
40 Double Unders
30 Box Jumps
20 Swings 1.5 pood
13 min and change
230x5x5 5min rest
5rds
40 Double Unders
30 Box Jumps
20 Swings 1.5 pood
13 min and change
Day 1: Upper Body Strength
Push Press 205x5x5 5min rest
Pullups - Handstand Pushups
21-18-15-12-9-6-3
time 26:35
Pullups - Handstand Pushups
21-18-15-12-9-6-3
time 26:35
Day 1: Lower Body Strength
Front Squat 5x5
280 - 5
280 - 3
280 - 1
280 - 2
280 - 2
100 Thrusters for time 95#
9:17
280 - 5
280 - 3
280 - 1
280 - 2
280 - 2
100 Thrusters for time 95#
9:17
Day 2: Power
Hang Power Snatch
185# x5 M.E. 5 min rest
5-4-3 (179.4) - 4
KB Complex, One Arm Swings and Push Press 53# KB
30/30 Swings
15/15 P.Press
20/20
10/10
10/10
5/5
time 6 min
10 rds for time
250 m row
Incline Pushups 10
14:20
185# x5 M.E. 5 min rest
5-4-3 (179.4) - 4
KB Complex, One Arm Swings and Push Press 53# KB
30/30 Swings
15/15 P.Press
20/20
10/10
10/10
5/5
time 6 min
10 rds for time
250 m row
Incline Pushups 10
14:20
Day 1: Upper Body Strength
weighted Pullups 25# M.E. x3, 3 min rest
14-9-8
21-15-9 for time
Front Squat 135
Chest to Bar Pullups
time 4:34
Tabatta Front Squat 4 min
15
14-9-8
21-15-9 for time
Front Squat 135
Chest to Bar Pullups
time 4:34
Tabatta Front Squat 4 min
15
Monday, July 18, 2011
Day 3: Lower Body Strength and Power
Push Press 185 x3 ME w/ 4min rest
8-6-6
3rds of Pushing Barbara
20 Dips
30 Pushups
40 Situps
50 Squats
3min rest b/w rds
5:27, 6:03, ? (did too many dips)
8-6-6
3rds of Pushing Barbara
20 Dips
30 Pushups
40 Situps
50 Squats
3min rest b/w rds
5:27, 6:03, ? (did too many dips)
Day 2: Upper Body Strength
Ring Pullups 40lbs x4ME w/ 4min rest
10-9-7-7 PR
Three Rds for time
GHD Situps 40
FG BODB Rows 40lbs for 30/30
time 15:06
10-9-7-7 PR
Three Rds for time
GHD Situps 40
FG BODB Rows 40lbs for 30/30
time 15:06
Day 1: Upper Body Strength
Snatch Grip Deadlift
315 x5x5 w/ 5min rest
Morrison: 50-40-30-20-10 for time of
Wall Ball 26lbs -10 ft
Box Jump 20 inch
KB Swing 55lbs
Time 22:22
Notes: Had more on the deadlift
315 x5x5 w/ 5min rest
Morrison: 50-40-30-20-10 for time of
Wall Ball 26lbs -10 ft
Box Jump 20 inch
KB Swing 55lbs
Time 22:22
Notes: Had more on the deadlift
Day 2: Power
Power Snatch 5x5 w/ 5min rest 175lbs
4(1) - 5 - 4(1) - 3(2) - 5
400m run 4x4 w/ increasing rest periods - 3min-4min-5min
69sec - 69 - 68 - 68 PR
Notes: Hips go up too soon on the snatch which is pulling be forward upon receiving the bar
4(1) - 5 - 4(1) - 3(2) - 5
400m run 4x4 w/ increasing rest periods - 3min-4min-5min
69sec - 69 - 68 - 68 PR
Notes: Hips go up too soon on the snatch which is pulling be forward upon receiving the bar
Day 1: Upper Body Strength
Ring Dips
36lbs x4 M.E. w/ 4 min rest
12-11-9-6 PR
Karen - 150 Wall Ball for time
20lbs Ball 10 ft target
Time 7:33
36lbs x4 M.E. w/ 4 min rest
12-11-9-6 PR
Karen - 150 Wall Ball for time
20lbs Ball 10 ft target
Time 7:33
Sunday, July 10, 2011
Day 3: Power
DT
12 Deadlift 155#
9 Hang Clean 155#
6 Push Jerk 155#
5 rds for time
time 7:34 PR
15 Min Rest
For time
225 Hex Bar Deadlift 21-15-9
Air Squat 50-50-50
135 Push Press 21-15-9
time 13:15
12 Deadlift 155#
9 Hang Clean 155#
6 Push Jerk 155#
5 rds for time
time 7:34 PR
15 Min Rest
For time
225 Hex Bar Deadlift 21-15-9
Air Squat 50-50-50
135 Push Press 21-15-9
time 13:15
Day 1: Lower Body Strength
Back Squat
315 x3 Max Effort 5 min rest
7-7-7
50-40-30-20-10
Thrusters 45#
Step Ups 24'
American KB Swings 55#
Time: Forgot to start my watch
Notes: Legs were crazy sore from step ups, had another two sets of 5 to 7 reps at the squat
315 x3 Max Effort 5 min rest
7-7-7
50-40-30-20-10
Thrusters 45#
Step Ups 24'
American KB Swings 55#
Time: Forgot to start my watch
Notes: Legs were crazy sore from step ups, had another two sets of 5 to 7 reps at the squat
Wednesday, July 6, 2011
Rest Day: 800m swim
800 M Swim
25:15
3min PR
Notes: HELL YEAH...strung a couple strokes together before breath for first time
25:15
3min PR
Notes: HELL YEAH...strung a couple strokes together before breath for first time
Day 2: Power
Squat Snatch 5x5 5 min rest
185 -5
190 -5
195 -5
195 -3
190 -4
Conditioning
800m run
2 pood swings - 30
800m run
time 8:01
10 min rest
1 mile run 7:05
Notes: Running Getting better, squat snatch felt great
185 -5
190 -5
195 -5
195 -3
190 -4
Conditioning
800m run
2 pood swings - 30
800m run
time 8:01
10 min rest
1 mile run 7:05
Notes: Running Getting better, squat snatch felt great
Day 1: Upper Body Strength
Jimmers House Workout
Seated OH Press with Tempo Work
Tri Roll Backs
Conditioning
150m Swim open water
4 rds, not for time, rest b/w rounds
20 Burpies
20 Situps
Seated OH Press with Tempo Work
Tri Roll Backs
Conditioning
150m Swim open water
4 rds, not for time, rest b/w rounds
20 Burpies
20 Situps
Day 3: Power
Power Clean
225 x5x5 5 min rest
Conditioning
5min AMRAP
1.5 Pood KB
Uni Russian KB Swings 10 per arm
Uni Goblet KB Squat 5 per arm
6.25 rds
Notes: Don't like Power Cleans, remember to receive bar with bent knees, AMRAP was too short
225 x5x5 5 min rest
Conditioning
5min AMRAP
1.5 Pood KB
Uni Russian KB Swings 10 per arm
Uni Goblet KB Squat 5 per arm
6.25 rds
Notes: Don't like Power Cleans, remember to receive bar with bent knees, AMRAP was too short
Day 2: Upper Body Strength
Incline DB Press: Tempo 4010 - 5min rest
85lbs - 7,8,6,7
Conditioning
JT - 17:19
85lbs - 7,8,6,7
Conditioning
JT - 17:19
Day 1: Lower Body Strength
Bulgarian Split Squat
100lbs x5x8 4min rest
Conditioning
400 meter run x5-8
1 - 73 sec
2 - 73 s
3 - 73 s
4 - 74 s
5 - 75 s done-felt hip flexor
5min rest
1mile Jog - 800 into it both legs cramped totally, couldn't walk for 3 minutes
Notes: Legs were empty, no injury
100lbs x5x8 4min rest
Conditioning
400 meter run x5-8
1 - 73 sec
2 - 73 s
3 - 73 s
4 - 74 s
5 - 75 s done-felt hip flexor
5min rest
1mile Jog - 800 into it both legs cramped totally, couldn't walk for 3 minutes
Notes: Legs were empty, no injury
Wednesday, June 29, 2011
Skinnyman Training
800m Swim
28:04
PR for 700m and first time going 800m
notes: strain in Rhomboid/Mid Trap Area, nothing bad, what I get for swimming 800m on a rest day. Swim is improving already, could have gone faster as well
28:04
PR for 700m and first time going 800m
notes: strain in Rhomboid/Mid Trap Area, nothing bad, what I get for swimming 800m on a rest day. Swim is improving already, could have gone faster as well
Power
First Time O Lifting Since Regionals
Mobility Warm Up
Plyo Warm Up
12" Box Jump + 22lbs 3x7 3min rest
O Lift
Hang Squat Clean 5x5 5min rest PR*
225 - 4Good(g) 1Miss(m)
225 - 5g
225 - 4g-1m
225 - 5g
225 - 5g
Conditioning - Isabel
30 Squat Snatch 135# for time
3:55 PR*
Notes: One missed rep on Isabel, hand on for sets of about 5 before dropping, Hang Squat Cleans felt good, slight elbow pain post set, thinking it is tight triceps and shoulders, need to do more upper body stretching
Mobility Warm Up
Plyo Warm Up
12" Box Jump + 22lbs 3x7 3min rest
O Lift
Hang Squat Clean 5x5 5min rest PR*
225 - 4Good(g) 1Miss(m)
225 - 5g
225 - 4g-1m
225 - 5g
225 - 5g
Conditioning - Isabel
30 Squat Snatch 135# for time
3:55 PR*
Notes: One missed rep on Isabel, hand on for sets of about 5 before dropping, Hang Squat Cleans felt good, slight elbow pain post set, thinking it is tight triceps and shoulders, need to do more upper body stretching
Tuesday, June 28, 2011
Upper Body Strength
Mobility Warm Up - Shoulder Focus
Incline Bench Press Bar: Previous PR 225x5x5 5 min rest
230x5
230x5
230x4
225x5
225x5
Conditioning
Pullups - Burpies
50 - 10
40 - 20
30 - 30
20 - 40
10 - 50
Time 21:21
Notes: Incline Bench Felt Ok, Slight Shoulder Strain (225 for 5x6 next attempt), 150 Burpies Sucks and I wimped out on the last 50 burpies
Incline Bench Press Bar: Previous PR 225x5x5 5 min rest
230x5
230x5
230x4
225x5
225x5
Conditioning
Pullups - Burpies
50 - 10
40 - 20
30 - 30
20 - 40
10 - 50
Time 21:21
Notes: Incline Bench Felt Ok, Slight Shoulder Strain (225 for 5x6 next attempt), 150 Burpies Sucks and I wimped out on the last 50 burpies
Sunday, June 26, 2011
Skinnyman Training
700 M swim
time 26:43
Notes: Had to rest after every length, high heart rate & ventilation, No DOMS
time 26:43
Notes: Had to rest after every length, high heart rate & ventilation, No DOMS
Post Northeast Regional Recovery
Mobility Warm Up
Back Squat 2x20 5min rest
245x2x20 PR
Conditioning
3rds for time
1000m Row
50 Box Jumps 20"
50 American KB Swings 55#
800m Run
Time43:24
Notes: row times around 1:50, Liked lower box jumps with these high reps for faster cycle times and increased intensity, get low on the KB swings in practice
Back Squat 2x20 5min rest
245x2x20 PR
Conditioning
3rds for time
1000m Row
50 Box Jumps 20"
50 American KB Swings 55#
800m Run
Time43:24
Notes: row times around 1:50, Liked lower box jumps with these high reps for faster cycle times and increased intensity, get low on the KB swings in practice
Thursday, June 23, 2011
Post Northeast Regional Recovery
Mobility Circuit
Specific Squat Mobility Circuit - Kelly Starret Style
Strength
Standing Overhead Press 135# 5xMax Effort 5min rest Interval
10-8-8-7-7
Conditioning
Three Rds for time with 5min rest Interval b/w rds
Ring Pushups 30
Strict Pullups 30
Rd 1- 5:22
Rd 2- Forgot to start watch :)
Rd 3- 8:10
Notes:
Press Felt ok, hands are still half raw, bleed on the bar...again
Ring Pushups Felt Fine, slight elbow irritation on Pullups, didn't slow me down
Specific Squat Mobility Circuit - Kelly Starret Style
Strength
Standing Overhead Press 135# 5xMax Effort 5min rest Interval
10-8-8-7-7
Conditioning
Three Rds for time with 5min rest Interval b/w rds
Ring Pushups 30
Strict Pullups 30
Rd 1- 5:22
Rd 2- Forgot to start watch :)
Rd 3- 8:10
Notes:
Press Felt ok, hands are still half raw, bleed on the bar...again
Ring Pushups Felt Fine, slight elbow irritation on Pullups, didn't slow me down
Post Northeast Regional Recovery
Long Warm-Up
Doubled Up on Mobility Circuit Warmup
Deadlift 135# 3x50 5 min rest (wraps on sets two and three)
Conditioning
One Arm Russian KB Swing 55# 20 per arm
GHD Situps 30
Three Rds with 2 min rest, not for time
Doubled Up on Mobility Circuit Warmup
Deadlift 135# 3x50 5 min rest (wraps on sets two and three)
Conditioning
One Arm Russian KB Swing 55# 20 per arm
GHD Situps 30
Three Rds with 2 min rest, not for time
Tuesday, June 21, 2011
NorthEast Regional Qualifier 2011 Day One, Two and Three
Day One
1000m Run
30 Handstand Pushups
1000m Row
Time 10:47 PR*
Thruster Ladder
215
Day Two
21-15-9
Deadlift 315#
Box Jump 30"
Time 5:13 PR*
100 Pullups
100 American KB Swings 53#
100 Double Unders
100 Overhead Squats 95#
Time 20:29
Day Three
Amanda
9-7-5
Muscle Ups
Squat Snatch 135
Time 12:45
Chipper
20 Cal Row
30 Burpies
40 2 Hand DB Ground to Overhead
50 Toes to Bar
100m Walking Lunges 45# overhead
150m Sprint
Time 11:26 PR*
1000m Run
30 Handstand Pushups
1000m Row
Time 10:47 PR*
Thruster Ladder
215
Day Two
21-15-9
Deadlift 315#
Box Jump 30"
Time 5:13 PR*
100 Pullups
100 American KB Swings 53#
100 Double Unders
100 Overhead Squats 95#
Time 20:29
Day Three
Amanda
9-7-5
Muscle Ups
Squat Snatch 135
Time 12:45
Chipper
20 Cal Row
30 Burpies
40 2 Hand DB Ground to Overhead
50 Toes to Bar
100m Walking Lunges 45# overhead
150m Sprint
Time 11:26 PR*
Power
Squat Cleans 235# 5x5 5 min rest
5G, 5F, 5G, 4G1F, 5G, Total 19 Good, 6 Failed Reps
High Incline DB Press 90# 4x5 3 min rest
Conditioning
100 Pullups
100 American KB Swings 55#
100 Double Unders
100 Overhead Squats 95#
Time 17:19 PR*
5G, 5F, 5G, 4G1F, 5G, Total 19 Good, 6 Failed Reps
High Incline DB Press 90# 4x5 3 min rest
Conditioning
100 Pullups
100 American KB Swings 55#
100 Double Unders
100 Overhead Squats 95#
Time 17:19 PR*
Conditioning
21-15-9
Deadlift 315#
Box Jump 30"
Time 5:52 PR*
~10 min rest
3 Rounds for time
Deadlift 225# 21-15-9
Squats Body Weight 50 - 50 - 50
Push Press 135# 21-15-9
Time 9:58
Deadlift 315#
Box Jump 30"
Time 5:52 PR*
~10 min rest
3 Rounds for time
Deadlift 225# 21-15-9
Squats Body Weight 50 - 50 - 50
Push Press 135# 21-15-9
Time 9:58
Lower Body Strength
Front Squat 5x5 5min rest
275 x5x5 PR*
Conditioning
100 Pullups
100 American KB Swings 55#
100 Double Unders
100 Overhead Squats 95#
time 17:59 PR*
275 x5x5 PR*
Conditioning
100 Pullups
100 American KB Swings 55#
100 Double Unders
100 Overhead Squats 95#
time 17:59 PR*
Upper Body Strength
Standing Strict Overhead Press 5x5 5min rest
165 2x5, 160 2x5, 155 1x5 PR*
Conditioning
JT 21-15-9
Handstand Pushups
Ring Dips
Pushups
Time 15:18 PR*
Short Rest ~5
500m Rowx4 2min rest 80% effort
1:40.6
1:42.2
1:40.7
1:41.2
165 2x5, 160 2x5, 155 1x5 PR*
Conditioning
JT 21-15-9
Handstand Pushups
Ring Dips
Pushups
Time 15:18 PR*
Short Rest ~5
500m Rowx4 2min rest 80% effort
1:40.6
1:42.2
1:40.7
1:41.2
Conditioning
21-15-9
Deadlift 315#
Box Jump 30"
Time 6:00 PR*
~10 Min Rest
21-15-9
Snatch Grip DL 225#
Prowler Push 25 yards and back 30kilo load
Deadlift 315#
Box Jump 30"
Time 6:00 PR*
~10 Min Rest
21-15-9
Snatch Grip DL 225#
Prowler Push 25 yards and back 30kilo load
Strength Upper Body
Mobility Warm Up
Plyo Upper Body
Bench Clapping Pushups 5x10 2 min rest
Upper Body Strength
Incline DB Press 100# Max Effort x5, 5min rest
5-5-5-4-3
Conditioning
1000m Run
30 Handstand Pushups
1000m Row
Time 11:17 PR*
Plyo Upper Body
Bench Clapping Pushups 5x10 2 min rest
Upper Body Strength
Incline DB Press 100# Max Effort x5, 5min rest
5-5-5-4-3
Conditioning
1000m Run
30 Handstand Pushups
1000m Row
Time 11:17 PR*
Strength Lower Body
Mobility Warm Up
Plyo Lower Body
One Leg Box Jumps 12" 5x5 3 min rest
Lower Body Strength
Back Squat 315# 5x5 5min rest
Conditioning
100 Pullups
100 KB Swings
100 Double Unders
100 Overhead Squats 95#
Time 18:03 PR*
Plyo Lower Body
One Leg Box Jumps 12" 5x5 3 min rest
Lower Body Strength
Back Squat 315# 5x5 5min rest
Conditioning
100 Pullups
100 KB Swings
100 Double Unders
100 Overhead Squats 95#
Time 18:03 PR*
Strength Lower Body
Mobility Warm Up
Plyo Lower Body
Tuck Jumps 5x5 3min rest
Lower Body Strength
Thrusters 225 5x2 4 min rest
2G - 2G - 2G - 2F - 1F1G
Conditioning
12min As Many Rounds As Possible (AMRAP)
5 Thrusters 135#
10 Burpies
Rds 9+5Thrusters & 3Burpies PR*
Plyo Lower Body
Tuck Jumps 5x5 3min rest
Lower Body Strength
Thrusters 225 5x2 4 min rest
2G - 2G - 2G - 2F - 1F1G
Conditioning
12min As Many Rounds As Possible (AMRAP)
5 Thrusters 135#
10 Burpies
Rds 9+5Thrusters & 3Burpies PR*
Upper Body Strength
Mobility Warm Up
No Plyo Upper Body
Weighted Pullups
55# Max Effort x5 3min rest
7-6-6-6
Conditioning
1000m Run (6Laps at Fitness Forum)
30 Handstand Pushups
1000m Row
Time 11:28
Short Rest
50 Pullups Fast but not for time
No Plyo Upper Body
Weighted Pullups
55# Max Effort x5 3min rest
7-6-6-6
Conditioning
1000m Run (6Laps at Fitness Forum)
30 Handstand Pushups
1000m Row
Time 11:28
Short Rest
50 Pullups Fast but not for time
Strength Lower Body
Mobility Warm Up
Plyo Lower Body
One Legged Double Unders...not easy
Lower Body Strength
Bulgarian Split Squat DBs Bilateral Loading
40#DB 4x8 3 min rest
Conditioning
21-15-9 for time
Deadlift 315#
Box Jump 30"
Time 7:19
Short Rest ~5min
Practice Kipping Handstand Pushups
Max Effort x3 2 min rest
10-10-8
Plyo Lower Body
One Legged Double Unders...not easy
Lower Body Strength
Bulgarian Split Squat DBs Bilateral Loading
40#DB 4x8 3 min rest
Conditioning
21-15-9 for time
Deadlift 315#
Box Jump 30"
Time 7:19
Short Rest ~5min
Practice Kipping Handstand Pushups
Max Effort x3 2 min rest
10-10-8
Upper Body Strength
Mobility Warm Up
Plyo Upper Body
Clapping Pushups 5x8 2min rest
Upper Body Strength
Incline DB Press, 5 sets Max Effort
95# - 8, 8, 7, 6, 6
Conditioning
20 Cal. Row
30 Burpies
40 2 Hand DB Ground to Overhead 45#
50 Toes to Bar
100m Walking Lunges 45# Overhead
150m Sprint
Time 14:32
Short Rest ~5min
15-10-5 for time
2 Hand DB Ground to Overhead 45#
Burpies
Time 4:20 (Painful)
Plyo Upper Body
Clapping Pushups 5x8 2min rest
Upper Body Strength
Incline DB Press, 5 sets Max Effort
95# - 8, 8, 7, 6, 6
Conditioning
20 Cal. Row
30 Burpies
40 2 Hand DB Ground to Overhead 45#
50 Toes to Bar
100m Walking Lunges 45# Overhead
150m Sprint
Time 14:32
Short Rest ~5min
15-10-5 for time
2 Hand DB Ground to Overhead 45#
Burpies
Time 4:20 (Painful)
Strength Lower Body
Mobility Warm Up
Plyo Lower Body
Depth Jump Rebound 2 ft 5x5 3min rest
Strength Lower Body
Overhead Squat 205# 5x6 5 min rest PR*
Conditioning
100 Pullups
100 American KB Swings 55#
100 Double Unders
100 OH Squats 95#
Time 19:15 PR*
Plyo Lower Body
Depth Jump Rebound 2 ft 5x5 3min rest
Strength Lower Body
Overhead Squat 205# 5x6 5 min rest PR*
Conditioning
100 Pullups
100 American KB Swings 55#
100 Double Unders
100 OH Squats 95#
Time 19:15 PR*
Power
Mobility Warm Up
Plyo - Lower Body
One Leg Box Jumps 12" box 5x5 2 min rest
Power
Squat Clean 225# 5x5 5min rest
No Missed attempts
Conditioning
9-7-5 for time
Muscle Ups
Squat Snatch 135
Time 9min
Plyo - Lower Body
One Leg Box Jumps 12" box 5x5 2 min rest
Power
Squat Clean 225# 5x5 5min rest
No Missed attempts
Conditioning
9-7-5 for time
Muscle Ups
Squat Snatch 135
Time 9min
Upper Body Strength
Mobility Warm Up
Plyo Upper Body
Standing Speed Overhead Press - 45# 5x5 2min rest
(Shoulder pain, considering dropping this movement)
Upper Body Strength
Standing Strict Overhead Press 5x5 4min rest
165 1x5
160 1x5
155 3x5
Conditioning
1 rd for time
1000m Run (6laps at Fitness Forum)
30 Handstand Pushups
1000m Run (6laps)
time 12:05
5 min Post Workout Rest
20 Box Jumps at 30"
Plyo Upper Body
Standing Speed Overhead Press - 45# 5x5 2min rest
(Shoulder pain, considering dropping this movement)
Upper Body Strength
Standing Strict Overhead Press 5x5 4min rest
165 1x5
160 1x5
155 3x5
Conditioning
1 rd for time
1000m Run (6laps at Fitness Forum)
30 Handstand Pushups
1000m Run (6laps)
time 12:05
5 min Post Workout Rest
20 Box Jumps at 30"
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