Thursday, October 27, 2011
A. Back Squat @32X2; 5-7 reps; Rest 3 minutes x3
B. Barbell Step Up @32X2; 6-8 reps; rest 1 minute between legs x3
C. GH Raise vs. Blue band; 8-10 reps; rest 1 minute x4
+
Row Sprint 20 seconds
5 Toes to Bar
5 Broad Jumps
Rest 3:30 x5
RESULTS:
A. 185# x7, 205# x6, 215# x5
B. 115#-125#-130# (x8 all sets)
C. 10 reps/set
+
Meters traveled during 20 second row sprint: 101m, 101, 102, 105, 105
Friday, October, 28th, 2011
A. Deadlift @2111; 3-4 heavy reps - hand release each rep; rest 3 minutes x4
B. Hang Power Clean; 2.2.2; rest 2-3 minutes x6
C. GHD Sit Ups @30X0; 12-15 reps; rest 1 minute x3
RESULTS:
A. 325# x4, 355# x4, 375# x4, 385# x3
B. 155#, 165, 175, 180, 175, 175
C. 15 reps/set
Saturday, October 29th, 2011
A1. Bench Press @22X2; 5-7 reps; rest 1 minute
A2. Weighted Chin Ups @22X2; 5-7 reps; rest 3 minutes x5
B1. Seated DB Press; 8-10 reps; rest 20 seconds
B2. Pendlay Row @32X2; 5-7 reps; rest 2:30 x3
RESULTS:
A1. 170# x6, 175# x6, 180# x5, 180# x5, 180# x5
A2. Used 35# KB all sets - 7,6,5,5,5
B1. Used 55# DB/Hand all sets - 8,8,6
B2. Used 135# all sets - 6,5,5
Monday, October 31st, 2011
A. Back Squat @32X2; 4-6 reps; rest 3 minutes x3
B. Barbell Single Leg Split Squat @32X2; 5-7 reps; rest 1 minute between legs x3
C. GH Raises vs. blue band; 6-8 reps; rest 45 seconds x4
+
Sprint Thru This - 5 sets:
10 Burpees w/no push up
10 Box Jumps
10 Wall Balls
--Rest 3:30 between sets--
RESULTS:
A. 225# x6, 235# x5, 245# x4 (real happy with this @ tempo)
B. 95# x6/leg, 105# x5/leg, 105# x5/leg
C. 8 reps/set
+
Times/set:
1. :50 seconds
2. :50
3. :50
4. :48
5. :50
Monday, October 31, 2011
Wednesday, October 26, 2011
Iron Curtain Results, 2011
Friday, October 21st, 2011
Event 1:
7 MINUTE AMRAP:
--3 Shoulder to Overhead @155#
--7 Burpees (jump over bar each rep)
--21 Double Unders
RESULTS: 7 Rounds + 1 shoulder to overhead
Event 2:
Max Squat Clean - 245#
Saturday, October 22nd, 2011
Event 3:
5 MINUTE LADDER (as high as you can go):
1 DL @225#
1 Handstand Push Up
2 DL @225#
2 HSPU
3 DL
3 HSPU.....
RESULTS:
10 Rounds + 1 DL
Event 4:
CHIPPER:
10 Snatch @115#
20 Front Squats @115#
30 Pull Ups
40 Wall Balls
50 Push Ups
60 Sit Ups
70 SDLHP w/55# KB
80 Foot walking lunge with 45# Plate Overhead
900m Run to Finish
RESULTS:
19:00
I will be taking several days off before you see me back in the gym....see you Thursday!
Event 1:
7 MINUTE AMRAP:
--3 Shoulder to Overhead @155#
--7 Burpees (jump over bar each rep)
--21 Double Unders
RESULTS: 7 Rounds + 1 shoulder to overhead
Event 2:
Max Squat Clean - 245#
Saturday, October 22nd, 2011
Event 3:
5 MINUTE LADDER (as high as you can go):
1 DL @225#
1 Handstand Push Up
2 DL @225#
2 HSPU
3 DL
3 HSPU.....
RESULTS:
10 Rounds + 1 DL
Event 4:
CHIPPER:
10 Snatch @115#
20 Front Squats @115#
30 Pull Ups
40 Wall Balls
50 Push Ups
60 Sit Ups
70 SDLHP w/55# KB
80 Foot walking lunge with 45# Plate Overhead
900m Run to Finish
RESULTS:
19:00
I will be taking several days off before you see me back in the gym....see you Thursday!
Saturday, October 15, 2011
Friday, October 14th, 2011
TRAINING:
PART 1:
A. Clean Grip Bench Press @11X1; 3-5 reps; rest 3 minutes x5
B. Flat Bench Powell Raises @3010; 8-10 reps; rest 1 minute b/t arms x2
C. FLR on Rings - Feet above Hands - Max Hold; rest 2 minutes x3
+
PART 2:
5 Minutes @85%:
30 Double Unders
7 HSPU - Regional Standards
20 Walking Lunges w/25# Plate overhead
10 GHD Sit Ups
**Rest 12 minutes x4 sets***
RESULTS:
A. 185# x5, 195# x5, 205# x4, 210# x4, 215# x3
B. Used 15# DB, completed 10 reps/set
C. 2:45, 1:35, 1:18
+
Totals - 4 sets:
1. 2 Rds + 30 D/U + 7 HSPU + 6 Lunges
2. 2 Rds + 30 D/U + 7 HSPU + 20 Lunges + 6 GHDs
3. 3 Rds
4. 2 Rds + 30 D/U + 7 HSPU + 20 Lunges + 6 GHDs
Part 1 wasn't too bad, hadn't done CGBP in awhile so good to get some strength work in. Powell Raises completed but need to get the weight up a little here...FLR was miserable but real happy with the first hold @2:45...downhill from there haha. Part 2 was pretty nasty, I completed the first round at 75% and could feel that I needed to go harder for the next three sets to get back to 85%....last three sets felt real solid, shoulders and core started to feel the affects of the FLR but satisfied with how it all went.....Weekend off before back at it Monday for a couple days.....Iron Curtain this upcoming weekend
PART 1:
A. Clean Grip Bench Press @11X1; 3-5 reps; rest 3 minutes x5
B. Flat Bench Powell Raises @3010; 8-10 reps; rest 1 minute b/t arms x2
C. FLR on Rings - Feet above Hands - Max Hold; rest 2 minutes x3
+
PART 2:
5 Minutes @85%:
30 Double Unders
7 HSPU - Regional Standards
20 Walking Lunges w/25# Plate overhead
10 GHD Sit Ups
**Rest 12 minutes x4 sets***
RESULTS:
A. 185# x5, 195# x5, 205# x4, 210# x4, 215# x3
B. Used 15# DB, completed 10 reps/set
C. 2:45, 1:35, 1:18
+
Totals - 4 sets:
1. 2 Rds + 30 D/U + 7 HSPU + 6 Lunges
2. 2 Rds + 30 D/U + 7 HSPU + 20 Lunges + 6 GHDs
3. 3 Rds
4. 2 Rds + 30 D/U + 7 HSPU + 20 Lunges + 6 GHDs
Part 1 wasn't too bad, hadn't done CGBP in awhile so good to get some strength work in. Powell Raises completed but need to get the weight up a little here...FLR was miserable but real happy with the first hold @2:45...downhill from there haha. Part 2 was pretty nasty, I completed the first round at 75% and could feel that I needed to go harder for the next three sets to get back to 85%....last three sets felt real solid, shoulders and core started to feel the affects of the FLR but satisfied with how it all went.....Weekend off before back at it Monday for a couple days.....Iron Curtain this upcoming weekend
Thursday, October 13, 2011
Tuesday, October 11th - Thursday, October, 13th
Tuesday's Training:
A. Find 1RM Clean & Jerk in 10 minutes
B. Find Max Standing Triple Jump in 3 attempts
+
AMRAP 7 Minutes:
150 Double Unders (Buy-In)
THEN, with remaining time, complete sets of:
7 Wall Balls
5 Burpees - jump to 12" above max reach each time
RESULTS:
A. 245#
B. 24'
+
7 Total Rounds
Wednesday's Training:
A. Snatch Grip DL from 4" Step; 5-7; rest 2:30 x4
B. Pendlay Rows @31X2; 5-7 reps; rest 3 minutes x3
C. DB Ext Rotations @3010; use 10% 1RM CGBP; 8/arm; rest 1 minute b/t arms
+
AIRDYNE M.A.P. Training - Complete 15 straight sets:
30 seconds @85%
30 seconds @50%
RESULTS:
A. 185# x7, 205# x7, 225# x7, 225# x7
B. 135# x7 (all 3 sets)
C. Completed
+
M.A.P. session completed
Thursday's Training:
A. Practice Olympic Lifts w/light weights for 10-15 minutes
B. 1-5 Butterfly Pull Up Ladder x3; easy pace
C. 2 TGU/minute for 10 minutes
RESULTS:
A. Practiced various C&J, various Snatch work
B. Completed
C. Used 53# KB
A. Find 1RM Clean & Jerk in 10 minutes
B. Find Max Standing Triple Jump in 3 attempts
+
AMRAP 7 Minutes:
150 Double Unders (Buy-In)
THEN, with remaining time, complete sets of:
7 Wall Balls
5 Burpees - jump to 12" above max reach each time
RESULTS:
A. 245#
B. 24'
+
7 Total Rounds
Wednesday's Training:
A. Snatch Grip DL from 4" Step; 5-7; rest 2:30 x4
B. Pendlay Rows @31X2; 5-7 reps; rest 3 minutes x3
C. DB Ext Rotations @3010; use 10% 1RM CGBP; 8/arm; rest 1 minute b/t arms
+
AIRDYNE M.A.P. Training - Complete 15 straight sets:
30 seconds @85%
30 seconds @50%
RESULTS:
A. 185# x7, 205# x7, 225# x7, 225# x7
B. 135# x7 (all 3 sets)
C. Completed
+
M.A.P. session completed
Thursday's Training:
A. Practice Olympic Lifts w/light weights for 10-15 minutes
B. 1-5 Butterfly Pull Up Ladder x3; easy pace
C. 2 TGU/minute for 10 minutes
RESULTS:
A. Practiced various C&J, various Snatch work
B. Completed
C. Used 53# KB
Monday, October 10, 2011
Monday, October 10th, 2011
Sleep was good last night ~9 hours...not working makes all the difference, as does the nicer weather!
TRAINING:
A. Front Squat @12X0;8-10 reps; rest 3 minutes x3
B. BB Reverse Lunge from 6" step; 5-7; rest 1 minute between legs x4
+
Max reps in 45 seconds of each:
115# Squat Clean Thruster
Burpees
Calorie Row
**Rest 10 min active x5**
RESULTS:
A. 155# x12, 170#x12, 180#x10
B. 95#x7, 115#x7, 125#x7, 130#x7
+
Sq Clean Thrusters - 12,10,10,10,10
Burpees - 12-15/round
Cal Row - 14,13,13,12,11
Haven't done high rep scheme of front squats in awhile so wasn't sure about the weights but happy with 180# x10 - felt light and fast...Reverse lunge from 6" step was higher than normal and I wasn't sure about weight on this one either...should've started heavier but legs were smoked by the end and I knew what was coming so I didn't wanna push it too much. Squat Clean Thruster/Burpee/Row triplet was pretty awful - legs and shoulders took a pounding but I was really happy to maintain my numbers consistently throughout. This one became a gut check because the weights weren't bad, effort determined my #'s....Good day, feeling strong and energized...til tomorrow...............
TRAINING:
A. Front Squat @12X0;8-10 reps; rest 3 minutes x3
B. BB Reverse Lunge from 6" step; 5-7; rest 1 minute between legs x4
+
Max reps in 45 seconds of each:
115# Squat Clean Thruster
Burpees
Calorie Row
**Rest 10 min active x5**
RESULTS:
A. 155# x12, 170#x12, 180#x10
B. 95#x7, 115#x7, 125#x7, 130#x7
+
Sq Clean Thrusters - 12,10,10,10,10
Burpees - 12-15/round
Cal Row - 14,13,13,12,11
Haven't done high rep scheme of front squats in awhile so wasn't sure about the weights but happy with 180# x10 - felt light and fast...Reverse lunge from 6" step was higher than normal and I wasn't sure about weight on this one either...should've started heavier but legs were smoked by the end and I knew what was coming so I didn't wanna push it too much. Squat Clean Thruster/Burpee/Row triplet was pretty awful - legs and shoulders took a pounding but I was really happy to maintain my numbers consistently throughout. This one became a gut check because the weights weren't bad, effort determined my #'s....Good day, feeling strong and energized...til tomorrow...............
Friday, October 7, 2011
Catching up...
Tuesday, October 4th, 2011
A. OHS - 5,5,5; Rest 3 minutes between
B. Muscle Snatch; 2-3; rest 2 minutes x4
C. Snatch Pulls - Heavy; 2-3 reps x3
+
4 sets @90%:
--5 Squat Snatch @135#
--25 Unbroken Double Unders
--30m Prowler Push w/200#
--Rest 7 min between sets--
RESULTS:
A. 155#-170-185
B. 120#-125-130-130
C. 195#-210-210
+
Completed as prescribed
Wednesday, October 5, 2011
Row 5 minuntes @Z1
+
3 Muscle Ups on the Minute for 5 minutes with double dips on each
+
Push Press Cluster; 1.1.1.1.1; rest 3 minutes x5
RESULTS:
Row Completed @2:05 pace/500m
+
MU Completed Unbroken
+
185#-175-175-180-180
Thursday, October 6, 2011
PART 1:
A. DL; Build to a heavy 5
B. GH Raises vs. Light Band; 12-15; rest 1 minute x4
+
21-15-9:
--DL @185#
--GHD Sit Ups
PART 2:
Run 400m hard; rest 7 minutes x4; Accumulate 30 seconds in Ring Handstand during rest periods
RESULTS:
A. 385# x5
B. Completed 12/set
+
Completed in 4:10
+
Run times -
Friday, October 7, 2011
A. Press x1/Push Press x2/ Push Jerk x3; rest 2 minutes x3 (increase load each set)
B. KB Snatch - 1.5pd; 10-12/arm; rest 30 seconds between arms x4
+
On a 3 minute timer wearing a weighted vest:
--40ft. bear crawl
--10 Air Squats
--10 Pull Ups
--10 Push ups
Rest remaining time left on clock x5
RESULTS:
A. 145#-155-165
B. COMPLETED
+
All sets took :55-:57 seconds
A. OHS - 5,5,5; Rest 3 minutes between
B. Muscle Snatch; 2-3; rest 2 minutes x4
C. Snatch Pulls - Heavy; 2-3 reps x3
+
4 sets @90%:
--5 Squat Snatch @135#
--25 Unbroken Double Unders
--30m Prowler Push w/200#
--Rest 7 min between sets--
RESULTS:
A. 155#-170-185
B. 120#-125-130-130
C. 195#-210-210
+
Completed as prescribed
Wednesday, October 5, 2011
Row 5 minuntes @Z1
+
3 Muscle Ups on the Minute for 5 minutes with double dips on each
+
Push Press Cluster; 1.1.1.1.1; rest 3 minutes x5
RESULTS:
Row Completed @2:05 pace/500m
+
MU Completed Unbroken
+
185#-175-175-180-180
Thursday, October 6, 2011
PART 1:
A. DL; Build to a heavy 5
B. GH Raises vs. Light Band; 12-15; rest 1 minute x4
+
21-15-9:
--DL @185#
--GHD Sit Ups
PART 2:
Run 400m hard; rest 7 minutes x4; Accumulate 30 seconds in Ring Handstand during rest periods
RESULTS:
A. 385# x5
B. Completed 12/set
+
Completed in 4:10
+
Run times -
Friday, October 7, 2011
A. Press x1/Push Press x2/ Push Jerk x3; rest 2 minutes x3 (increase load each set)
B. KB Snatch - 1.5pd; 10-12/arm; rest 30 seconds between arms x4
+
On a 3 minute timer wearing a weighted vest:
--40ft. bear crawl
--10 Air Squats
--10 Pull Ups
--10 Push ups
Rest remaining time left on clock x5
RESULTS:
A. 145#-155-165
B. COMPLETED
+
All sets took :55-:57 seconds
Monday, October 3, 2011
Saturday, October 1st & Sunday, October, 2nd, 2011
Saturday's Training:
"LYNNE"
5 sets:
Max Reps Bodyweight Bench Press
Max Reps Pull Ups
--Rest as Needed between sets--
RESULTS:
Bench Presses/Round - 20,17,14,11,10 = 72 Total Reps
Pull Ups/Round - 40,31,26,24,22 = 143 Total Reps
TOTAL REPS - 215 reps
This one didn't look bad but then I finished Round 1 and felt like my chest and forearms were going to explode...very miserable. I also realized that I could've rested for 4 minutes between sets or 44 minutes and it wouldn't have made a difference. I was hoping for higher pull up numbers but I didn't wanna cheat it and rest for long periods betwwen the transition from the bench to the bar...I chalked up and got on the bar. til tomorrow..............
Sunday's Training:
Speed Back Squats @60%; 3 reps; rest 10 seconds
THEN....
Run 200m
20 Box Jumps - 24"
***TIME THE RUNS/BJ PORTION***
RESULTS:
1. 1:02 5. 1:00
2. 1:10 6. 1:00
3. 1:12 7. 1:00
4. 1:00 8. 1:01
***Complete the above for 8 sets****
I used 200# for the back squats which were designed to tire my legs before taking off for the 200m runs (which are actually a 100m run out and 100m run back...HUGE difference than a straight 200). The stopping and restarting of the runs made my legs very fatigued for the box jumps, really this one was short but painful and very fatiguing. For the first 3 sets, I rested 3 minutes between then I doubled the rest period to 6 minutes for last 5 sets per Coach. Again nothing technical about today, just a grind...off day tomorrow, back at it Tuesday..........
"LYNNE"
5 sets:
Max Reps Bodyweight Bench Press
Max Reps Pull Ups
--Rest as Needed between sets--
RESULTS:
Bench Presses/Round - 20,17,14,11,10 = 72 Total Reps
Pull Ups/Round - 40,31,26,24,22 = 143 Total Reps
TOTAL REPS - 215 reps
This one didn't look bad but then I finished Round 1 and felt like my chest and forearms were going to explode...very miserable. I also realized that I could've rested for 4 minutes between sets or 44 minutes and it wouldn't have made a difference. I was hoping for higher pull up numbers but I didn't wanna cheat it and rest for long periods betwwen the transition from the bench to the bar...I chalked up and got on the bar. til tomorrow..............
Sunday's Training:
Speed Back Squats @60%; 3 reps; rest 10 seconds
THEN....
Run 200m
20 Box Jumps - 24"
***TIME THE RUNS/BJ PORTION***
RESULTS:
1. 1:02 5. 1:00
2. 1:10 6. 1:00
3. 1:12 7. 1:00
4. 1:00 8. 1:01
***Complete the above for 8 sets****
I used 200# for the back squats which were designed to tire my legs before taking off for the 200m runs (which are actually a 100m run out and 100m run back...HUGE difference than a straight 200). The stopping and restarting of the runs made my legs very fatigued for the box jumps, really this one was short but painful and very fatiguing. For the first 3 sets, I rested 3 minutes between then I doubled the rest period to 6 minutes for last 5 sets per Coach. Again nothing technical about today, just a grind...off day tomorrow, back at it Tuesday..........
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