1/30/13

part 1

A- Hang Squat Snatch tng x7, 4 sets; 2min rest  145, 155, 165, 175

B- Clean grip Deadlift (may use straps), EROM x3; 4 sets, 2min rest  265, 315, 335, 355 no straps

+

Alt EMOM x10 rounds

1- Squat 55-60% x3 AFAP  225lb

2- Jumping good AM x4, keep weight moving/fast  95

part 2

8min AMRAP 80%

9 GHD Sit Ups

9 wall balls

27 DU
6 even

+ 5 Minute rest

8min AMRAP 85%

8 back ext

8 snatch 95

24 lunges
4 + 24

+ 5 Minute rest

8min AMRAP 90%

7 burpees

7 box jumps

14 AD Cals
 5 + 11

Totally missed the hang part on A.  Wish I would have read it cause hang Tng is much easier for me than full snatch tng.

1/29/13

10 min AMRAP ring dips  180

+ Rest 5 Minutes

10 min AMRAP rope climbs  24

+ Rest 5 Minutes

10 min AMRAP wall walks  44

+ Rest 5 Minutes

10 min DU  570

This was brutal.

1/28/13

A1- Press x5, Push Press x5, Push Jerk x5, Split Jerk x5, 3 sets, 2min rest  165, 165(F @ 4th push jerk), 135

165:  http://youtu.be/UJ7YkcA3YXY 

A2- 25 unbroken pullups, 3 sets, 2min rest  unbroken x 3, forearms! 

1st set: http://youtu.be/Z3MbwWXL3PA

B- double KB OH walking lunges 1 pd ea; 100 lunges for time  7:11

vid: http://youtu.be/hW0MdsvtjTU

C- kneeling box jumps x5, 5 sets, keep quick.  7", 9", 12", 12.5", 13"(F)

12":  http://youtu.be/YnGJBEELiO4

+

EOM x 10 (10 rounds, on 2min)

7 KB snatch ea, 2pd kb

15 AD Cals

Complete, tough.  Only did 6KB snatch ea last 5 sets.  All kb snatch unbroken though

1/27/13

15 Minute Z1/Z2 Row (Every 3 minutes complete 25 unbroken DU)
Complete
Time rowed: 12:20
Meters: 3240
Pace: 1:53.6

Took my time in transition with DU thats why i included actual time rowed.

1/26/13

A. Back Squat @30X1 8, 6, 4, 2 Rest 3 Minutes  300, 320, 340, 360
300:
320:  http://youtu.be/5QqSsw4YinU
340:  http://youtu.be/iByDh2TnV5c
360:  http://youtu.be/hG8Z8eCCMCE
+
For time:
15 Clean and Jerk 135lb
30 Chest to Bar Pull Ups
15 Thrusters 135lb
20 Burpees over the bar
15 Overhead Squats 135lb
10 Muscle Ups
10:19
Video: http://www.youtube.com/watch?v=zGnoqedVjE0

The thrusters and C&J bothered my elbow but wasn't nearly as bad as normal.  Was able to get through them.  I just hope it keeps improving.  Only a few hours of sleep so didn't get to my row, going to do it tomorrow.

1/25/13

3 rounds:

12 moderate DB push press  55lb DB's for all sets

120s AD Cals  58, 56, 52 cals

4min rest

1st set:  http://youtu.be/aPt8ZrAqJuU

+

3 rounds

12 OHS moderate   165x2 sets, 185 on last set

60s AD Cals  28, 26, 28 cals

4min rest

+

3 rounds:

30s AD sprint  20, 20, 22 cals

3min rest

Haven't slept much at all the past 2 nights, been doing alot of personal stuff and whatnot.  Been making a concentrated effort on nutrition because of this though.  First 3 sets on airdyne took alot out of me, knew i wouldn't have a good sustained effort on the OHS/AD so cut it down to 60 sec sprints so i could feel a better all out effort.  Finished the OHS close to class time so rest 3 minutes after last OHS/AD set (which smoked me) and did the first round.  I have more on the 30s sprints.

1/23/13

A1- bench press @ 31x1- 6, 4, 2, 6, 4, 2; 15s  225, 245, 265, 245 (4), 250 (3), 270(1)

A2- AMRAP clapping pushups x6, 3min  12, 10, 13, 10, 10, 11

265:   http://youtu.be/9bUW1yoTpmM

270:  http://youtu.be/BsFuncoo_Hs

B1- weighted pullups- 3-5 reps @ 21x0; 4 sets, 15s  55(5), 70 (4), 88(3), 113 (2) suppinated

B2- AMRAP strict C2B pullups; 4 sets, 3min 5 for all sets pronated

C1- strict toes to bar @ 50x2- 5-8 reps; 3 sets 15s  5 reps for all, tempo was tough

C2- 50s FLR on rings, 3min, 3 sets    Complete, tough

1/22/13

A1- EROM DL @ 41x1- 3-5 reps x 5 sets, 10s rest  370x4, 390x4, 410x3, 420x2.5, 370x4

A2- GHD raises x10, 5 sets, 3min rest  Unbroken
390:  http://youtu.be/1tdJxkJNKPM

410:  http://youtu.be/LoOHGpfijzs

420:  http://youtu.be/EkrKPxGQJpQ

+ Rest 5 Minutes

3 rounds, ea for time: 8 min rest

20 burpee box jumps 24"

20 db squat clean 35lb/hand

10 burpee pullups

4:08, 4:08, 3:26, 3:18

**Didn't take much rest after DL's because class was starting soon.  Wasn't recovered at all for the first 2 intervals...took too much time between transitions.  After i had some time to rest though felt much better.  3rd set was SO much faster/crisp/smooth that I decided to do a 4th set because i felt like the first 2 sets did not really get the stimulus that was expected.  4th set was even faster.  Had to coach after the 4th set or might have tried a 5th.  

1/21/13

2 Rounds for time:

50 AD Cals

30 pullups

6:42

Video:  http://youtu.be/1ZBtA9iet38

+

Alt emom x 40min (10 rounds)

1- AMRAP strict HSPU, chest to wall 15, 10x8, 12

2- 5 incline pelicans Complete

3- 1 rope climb 17' Complete

4- 12 GHD sitpus Complete, UB

1st set:   http://youtu.be/wxUJGnDi_bA

7th set:    http://youtu.be/VP1q5dw-Y0A

Need some work on pull up stamina.

1/19/13

2500m row 

 9:08.5

+ (15min rest)

3 RFT

5 DL 365

5 MU

4:51

+ (15min rest)

750m row

2:33.2

+ (15min rest)

100 2pd KBS for time

6:18

Last night had 0 gas going into both part 1 and part 2.  Upper/lower back was incredibly sore from the erom DL's and weighted ring pull ups.  Was super surprised to do so well yesterday.  Woke up today and was just D.R.A.I.N.E.D.  So numbers are not where i'd like them to be today but i got through it somehow, and I am proud of that.

1/18/13

part 1-

A- snatch- 2, 2, 2, 1, 1, 1  210, 220(1), 225(2*), 230(5lb pr), 235(pr), 240(F barely)

225:  http://youtu.be/KdigG7ef9So

230:   http://youtu.be/3DB-d7lTvzA

235:   http://youtu.be/_wwshLKkk2w

240:  http://youtu.be/tGwmXQzkKpg 2nd fail closer

B- snatch high pull- 3x3  205x3

Vid:  http://youtu.be/wXzMSXWSAVY

C1- GHD sit-ups x15, 5 sets, 30s  unbroken/easy

C2- GHD raises x10, 5 sets, 30s  unbroken/easy

part 2-

for time

10 burpees 

25 KBS 2pd

50 air squats

25 KBS 2pd

10 burpees

3:38 all unbroken
vid: http://youtu.be/rK2v9XxV-LE

On the 225 snatch i hit the first 1, missed the 2nd then rested 20-30 seconds and hit another one.  So hit it for 2 but had a bit of rest between.  Really should have had 240, tried again after the 2 fails in the video above but couldn't get the catch.  Funny cause when i started today snatches felt absolutely terrible.  Upper back was still very sore and felt like I had no power pulling.  Failed at 175 multiple times warming up and also tweaked my bad elbow on a 175 failed snatch. Didn't hurt for full extension but killed when i bent my arm for some reason.  30 minutes later i was showing a client how to do hang power cleans with just the 45lb bar and catching it with elbows down, not even close to a front rack was very painful.  Icing now.

1/16/13

part 1

A1- EROM DL 3-5 x5, 2min  355x5, 365x4, 375x3, 385x3, 405x3 All with 3" EROM (45lb rog bumper)

405:  http://youtu.be/dQw4FV7mLo8

A2- EROM HSPU @31x1 AMRAP x5, 2min  6, 7, 6, 6, 5 w/12" EROM

7: http://youtu.be/nATXMz9744Y

B- clean high pulls- 3x3  205 for all**

Vid:  http://youtu.be/31qCSDgFo40

C- handstand walk x5 yards- AMRAP in 10min  27 rounds (130 yards) Most were UB but 5-6 were 2 sets.

Vid: http://youtu.be/AYiklkeEkFE

Part 2:

5 rounds

10 thruster 55lb DB/hand

15 BJ 20"

20 AD Cals 

3min rest

1:43, 1:48, 1:52, 1:58, 1:52
1st set:   http://youtu.be/nwBf5QbBIFc
5th set:  http://youtu.be/StIrDHvPqdU

**Dropped and reset for all but the last set (the one i videoed).   On the 2nd rep I tried to TNG and went onto my toes so didn't get as high of a pull as usual.  1st and 3rd were solid though.  

3 minute rest on part 2 made it pretty brutal, not gonna lie!

1/15/13

40min row

20x

30s 85%

30s 50%

5167m, 1:56.1/500m, 123BPM 3 minutes after finishing

+ (5min rest)

10x

20s 90%

40s 55%

2587m, 1:55.9/500m 120BPM 3 minutes after finishing

+ (5min rest)

10x

10s 95%

50s 60%

2569m, 1:56.7, 156BPM seconds after finishing.

Averages are for both work and rest times.  For the 20 minutes my 85% was always around 1:45, the 50% was around 2:07.  For the next 10 mins the 90% was around 1:38 and the 55% was around 2:05.  For the last 10 minutes my 95% was around 1:33 and the 60% was around 2:00.

11/14/13

part 1

A- Front Squat- 4-6 reps @32x0 x5, 2min 265x5, 265x4x3, 275x4

B1- weighted dips 31x1- 4-6 x5, 60s 35lbs x 5 reps each set

B2- weighted ring pull-ups @31x0, x5, 60s  35lbs x 4 reps each set

C- 50 windshield wipers  Complete

265x5:   http://youtu.be/S4v2Ke4w954

275:   http://youtu.be/g-HuQXh1BIs

part 2

for time

50 DU 

50 WB

50 AD Cals

50 WB

50 DU

7:20
Vid: http://youtu.be/KM_VEfxvZ28

Right pec/shoulder feels like it's re-strained from a while back.  Going to have to be careful, made sure the weight on the dips/pull ups was manageable without re-injuring it.  Still tough.  Elbow felt ok on the front squats but only gripped it with 3 fingers instead of the usual 5.  Going to make an appointment for a cortisone shot sometime in the next week.

1/12/13

part 1

5min 

1km row  3:18.9 (0.8 second PR)

AMRAP air squats in remaining time  57
Vid:  http://youtu.be/xezEEgTw514

+ (10 min rest)

5min AMRAP wallballs  110

+ (10 min rest)

50 AD Cals

50 burpees

50 AD Cals

7:14
Vid:  http://youtu.be/O6HTWUHx6Y4

part 2

10 RFT

50 DU

5 MU

16:15
Vid:   http://youtu.be/axoQ3cPdom0

Went for a PR on the 1k but not a huge one.  Was holding a 1:35-1:37 first 500m and let myself slow down with about 400m left.  Still definitely pushed it but left a tiny bit in the tank for squats.  Think a 3:22ish Row would have allowed me to crank out a bunch more squats but brandon and I were talking before the workout and decided it's "training" it's time to push the pace on the row and see what we could do after.  In a competition setting I would definitely slow down the row though.  

1/11/13

A.M.:
20 Minute EMOTM Alternating:
1st: 8 Hang Squat Snatch 75lbs
2nd: 8 Burpee Pull ups
Complete

P.M.
24 Minute EMOTM Alternating:
1st: 9 Behind the neck push press 135
2nd: 9 toes to bar
Complete

1/9/13

part 1

A1- weighted pull-ups- 3-5 x5 sets, 15s  72lb pronated grip Reps: 5, 3, 3, 3, 3

A2- AMRAP strict pull-ups, 5 sets, 15s 9, 7, 7, 6, 6

A3- sorrenson hold row x5, 5 sets, 15s 95lbs

A4- back ext x15, 5 sets, 15s unbroken

B- 200 lunges for time 4:50 (66 second PR from 8/21/11)
Part A:  http://youtu.be/4Z3SN3B8PIo
Lunges:  http://youtu.be/XMxbV5b37mA

part 2

5km row at 80%

18:49.7 (1:53.0/500m)  Probably closer to a 85-90% effort, breathing was fine but limbs were numb.

1/8/13

7 rounds

5 squat snatch tng heavy (if elbow bothers, just do DL)

7 burpees

12 AD Cals 

3min rest

135 1:01, 145 1:14. 155 1:19, 165 1:20, 185 1:30, 185(4) 1:30, 185(4) 1:14
185: http://youtu.be/x_09Wx3U3zA

+

3 attempts

AMRAP air squats in 60s

60s rest

57, 48, 46

1/7/13

for time

50x 20" barbell stepups with 95lb Unbroken in about 2:45

1 km row  3:38 approx for row

Total Time: 6:37

Video:  http://youtu.be/ofRuYdBBQZQ

+

30 rounds

30s AD Cals  299 calories

30s push-ups 410 Push Ups

Video:   http://youtu.be/ahdYsRMl-YM

1/5/13

part 1

A- Squat- 10/ 8/ 6/ 6, 4min  315, 325, 335, 345**

315:   http://youtu.be/_0LtvcNhru8

345:  http://youtu.be/Vkushj6rN70

B1- CGBP @ 31x0- 6, 6, 6; 60s  205

B2- Weighted Pullups @ 31x0- 5, 5, 5; 60s  35 (pronated/strict)

B3- V-sit good mornings- 4-6 x3 sets; 60s  135x6 each set

B4- KB swings x15, x3 sets, 4min rest  2 pood

C- 100 situps at ez pace, controlled  Unbroken

part 2

10 min 24" BJ with step down

196 (1 short of PR from june 14 2011)
Video: http://youtu.be/iRXUxThdrz

**Not sure what I did but somehow strained my right adductor on last set of squats.  At first just thought my hamstring/glute was really tight but when i started to foamroll it was definitely the inside of my thigh.  Not sure how bad it is, foamrolled did a contrast bath and wrapped it up with an ACE.  

Had 106 at 5 minutes on the BJS but couldn't hold the pace, lower back was getting a little tight.

1/4/2013

Multi-Modality MAP

8 Minute AMRAP:
10 Jump Squats 45lbs
10 Ball Slam 30lb
30 Double Unders
6 + 16

Rest 4 Minutes

8 Minute AMRAP:
20 lunges
10 Box Jumps w/step down 24"
10 GHD Sit Ups
4 + 37 (3 short of 5)

Rest 4 Minutes

8 Minute AMRAP:
10 Pull Ups
10 Behind the Neck Push Press 105lbs
150m Row
4 + 20

Rest 4 Minutes

8 Minute AMRAP:
8 Power Snatch 95lbs
8 Bar Facing Burpees
15 Calories Airdyne
3 + 20

1/3/13

EMOTM 10 Minute 2 Back Squat 345lbs  Complete, was losing speed so only 1 on 10th minute
Video:   http://youtu.be/xVPDvXGPzgw

Rest 10 Minutes

10 Rounds on 90 seconds:
150m Row
12 Ring Dips
Complete, Rows b/t 1:30-1:36 pace.  Ring dips ub first few sets then 9/3.
Video: http://youtu.be/FxEEGPE9LR4

1/1/13

10 rounds on 90s

15 AD Cals

5 DL 275

Complete, all cals between 30-35 seconds.  All DL's unbroken.

Rest 20 Minutes

For time:

50-40-30-20-10 Double Unders

10 Burpees after each set of DU

3:36

Vid:   http://youtu.be/mFp1r1KNxiU