Thursday, 12/22 - Tuesday, 12/27/11

Thursday's Training:
A. Back Squat @30X1; 8,6,4,2,8; rest 2:30 between sets
+
AirDyne @100% - 20 seconds; rest 1:45 x3
**Rest 8 min**
AirDyne @100% - 15 seconds; rest 1:45 x3
**Rest 6 min**
AirDyne @100% - 12 seconds; rest 1:45 x3

RESULTS:
A. 220# x8, 240 x6, 270 x4, 295 x2, 225 x8
+
Cals/20 seconds - 10,12,10
Cals/15 seconds - 9,9,10
Cals/12 seconds - 8,8,8

Friday's Training:
4 Sets @ High Effort:
  30 sec Power Snatch - 95#
  30 sec muscle ups
  30 sec double unders
  30 sec KBS  -2pd
  30 sec walking lunges
***Rest 9  minutes between sets***

RESULTS:  Completed - did not track reps but pushed hard throughout

Saturday's Training:
For 60 Minutes, work on below at an easy pace:
TGU
Wall Balls
Box Jumps w/step down - 24"
GHD Sit Ups
Toes to Bar
Double Unders
Push Ups

RESULTS:  Completed

Sunday/Monday:  REST DAYS

Tuesday's Training:
"GRACE"
   30 Clean & Jerks for Time - 135#

RESULTS: 3:19

Monday, December 19th & Tuesday, Dec 20th, 2011

Monday's Training:
A. Power Clean/Push Press doubles; rest 2:30 x5
B. Weighted Ring Dips @20X1; 5-7; rest 2:30 x5
C1. Toes to Rings x15 reps; No Rest
C2. Box Jumps - 24" x15 reps; rest 3 minutes x4

RESULTS:
A. 205,205,210,215,220
B. 53# x7, 70# x7, 75# x6, 75# x5, 75# x5
C1/C1. 1. 51 seconds, 2. 48 seconds, 3. 49 seconds, 4. 47 seconds
    **All sets unbroken

Tuesday's Training:
4 Sets @ High Effort:
 45 seconds power snatch - 95#
 45 seconds Double unders
 45 seconds wall balls
 400m Run
**Rest 7 minutes between sets**

RESULTS:
Completed as prescribed, hard to keep track of exact reps with no judge but continuous movement throughout w/little rest...felt really good

Tuesday, December 13th - Saturday, December 17th, 2011

Tuesday's Training:
A. Snatch Pulls - 3x3; rest 2:30 between sets
B. Deadlift - 2-3 reps x5 sets; rest 2:30 between sets
C. Snatch Balance - 3x3; rest 2:30 between sets

RESULTS:
A. 205#, 205, 210
B. 400# x3, 400# x3, 400# x2, 375# x2, 375# x2
c. 155#, 165, 170

Wednesday's Training:
A. Back Squat @30X1; 6,4,2,6; rest 2:30 between sets
B. Power Snatch - 1,1,1,1,1; rest 2:30 between sets
+
AirDyne @100% - 15 seconds; rest 2 minutes x4
**Rest 8 Minutes**
AirDyne @100% - 12 seconds; rest 2 minutes x4

RESULTS:
A. 215#, 235#, 255#, 225#
B. 155#, 165, 170, 165, 165
+
15 second sprints - 10,10,10,10 cals
12 second sprints - 8,8,7,7 cals

Thursday's Training:
For 50 minutes at a moderate pace, work on the following in any order:
--TGU & KB Snatch
--Med Ball Cleans & Wall Balls
--GHD Sit Ups & Back Extensions
--Double Unders & Box Jumps

RESULTS:
Completed

Friday - REST DAY

Saturday's Training:
A. Power Clean x2; rest 2:30 x3 sets
B1. Weighted Chin Ups - 2,1,2,1; rest 90 seconds
B2. Push Press - 1,1,1,1; rest 90 seconds
+
Row 500m for Time

RESULTS:
A. 215#, 220#, 210#
B1. 105# x2, 123# x1, 105# x2, 123# x1
B2. 215#, 225, 230, 235#
+
Row Time - 1:32.4

Saturday, December 10th, 2011 OPT Construction Series #2

COMPETITION:

EVENT #1:
Find 1RM Power Snatch
Find Max Reps Chest To Bar Pull Ups - 1 attempt
(You have 25 minute time limit to find both)

**REST 45 MINUTES**

EVENT #2:  "Little Liz"
15-10-5:
Squat Cleans - 135#
Ring Dips
(Score is total time)

**REST 2 HOURS**

Event #3:  In 25 Minutes:
Row 5K
THEN complete max reps Burpees with remaining time
(Score is total number of burpees completed)

RESULTS:
EVENT #1: 180# Power Snatch (82.81 kg) + 45 CTB Pull Ups
EVENT #2: 4:23
EVENT #3: 70 Burpees (5K row took 20:06)

Competition was a rough one but had alot of fun with it...hips and quads are smoked, need a few days recovery after this one...

Tuesday, December 6th, 2011

TRAINING:
A. Power Clean x2; rest 2:30 x2 sets
B1. Weighted Chin Ups - 1,1,1,1; rest 90 seconds
B2. Push Press - 2,1,2,1; rest 90 seconds
+
"FRAN:"  21-15-9
Thrusters - 95#
Pull Ups

RESULTS:
A. 185#, 205#
B1. 93#, 106#, 123#, 133# (All weights are in attached KBs)
B2. 185#, 205#, 205#, 210#
+
FRAN - 2:50

Ddin't push it too hard on the cleans, chin ups and push presses - took that portion of training more as foundation work for the tester, "FRAN."

FRAN time was a PR by 1:55...hadn't done it in over a year, so it was great to see how far training has come...all the credit goes to my coach and programmer, Anthony DiSarro - he knows his stuff and knows how to tailor it to each individual client with their individual needs...the only thing you gotta do is eat clean, hone your Post-Wod meal to you specifically, and trust FULLY in your coach.  Thanks Coach - and as you like to say...Onward.

Monday, December 5th, 2011

TRAINING:  For 60 minutes, play with the following at a low intensity - No High Heart Rate:
TGU
Wall Balls
Walking Lunges
Box Jumps
GHD Sit Ups
Toes to Bar
Double Unders

RESULTS:
I stayed at a moderate pace, never felt tired...would move to the next exercise as soon as I started to feel a HR elevation...FRAN tomorrow

Tuesday, November 29th - Friday, December 2nd, 2011

Tuesday's Training:
A. Power Clean/Push Press Cluster - 1.1.1.1.1; rest 3 minutes x5
B. Ring Dips @30X0; 3-5; rest 2 minutes x4
C1. GHD Situps x20; no rest
C2. Box Jumps - 24" x10; rest 4:30 x4

RESULTS:
A. 155#,165,175,185,195
B. Attached 85# in KB for all sets - 4,5,4,3
C1/C2. Completed

Wednesday's Training:
3 sets @97%:
30 seconds amrap Power Snatch - 95#
30 seconds burpees
30 seconds double unders
30 seconds KBS - 2pood
1 min max cals on AirDyne

**Rest 10 minutes between sets**

RESULTS:
Completed at a full effort, could not keep track of reps throughout

Thursday:  OFF

Friday's Training:
A. Back Squat @30X1; 8,6,4,2; rest 2:30 between sets
B. Power Clean Tech Work - 7 minutes
+
AirDyne Sprint @100% - 20 seconds; rest 2 minutes x3
**Rest 8 Minutes**
AirDyne Sprint @100% - 15 seconds; rest 2 minutes x3

RESULTS:
A. 205# x8, 225# x6, 250# x4, 300# x2
B. Worked up to 205# (Hit 230# after 7 minutes just for a check)
+
Cals/20 second sprints - 15,15,15
Cals/15 second sprints - 10,10,10