Monday's Training:
A. Back Squat @20X0; 3,3,3,3,3; rest 3 minutes between sets
B. Split Jerk - 2,2,1,1; rest 3 minutes between sets
+
3 C&J @185# on the minute for 6 minutes
RESULTS:
A. 295#, 300, 305, 310, 310
B. 225# x2, 240# x2, 285# x1 (PR), 295# x1 (f)
+
Completed
Tuesday's Training:
3 Rounds for Time:
10 Burpees
10 C2B Pull Ups
**Rest 14 min**
1 min max KBS - 1.5pood
1 min max C&J - 95#
1 min max cals AIRDYNE
RESULTS:
Part 1 - 1:55
Part 2:
KBS - 30
C&J - 12
Cals on AirDyne - unknown (bike was broken by some fat kid at the gym)
Wednesday - OFF
Thursday - played with CF Open Wod #1
Friday - OFF
Tuesday, February 21, 2012
Saturday, February 18, 2012
Monday, February 13 - Saturday, February, 18th, 2012
Monday's Training:
3 Sets:
Squat Clean - Touch N Go @155# x4
5 Burpees
30m Prowler Push - Heavy and Fast
--rest 90 seconds between sets--
+
3 Sets:
Power Snatch @155# x4
15 sec AirDyne @100%
--rest 90 seconds between sets--
+
3 Sets:
Thruster @155# x4
10 C2B Pull Ups
--rest 90 seconds between sets--
RESULTS:
Completed as prescribed - I used 335# on prowler, which was rough but doable...all squat cleans, thrusters, pull ups Unbroken...only power snatches broken up
Tuesday's Training:
A. Back Squat @20X0; 5,5,3,3; rest 3 minutes between sets
B. Split Jerk - 3,3,2,1; rest 3 minutes between sets
C. Dumbbell Step Ups alternating legs; 4/leg; rest 90 seconds x8 sets
RESULTS:
A. 285# x5 (x2 sets), 300# x3 (x2 sets)
B. 210# x3 (x2 sets), 230# x2, 275# x1
C. Used 55#/Hand all sets
Wednesday's Training:
3 minute AMRAP @100%:
30 Double Unders
10 C2B Pull Ups
--Rest 15 minutes--
2 Rounds For Time:
15 KBS - 2pood
15 Burpees
RESULTS:
3 min AMRAP - 4 Rounds
2 RFT - 2:13
Thursday's Training:
20 Minute AMRAP:
400m Run
50 Double Unders
10 Sit Ups
RESULTS:
6 Rounds + 400m Run + 50 Double Unders
Friday: REST
Saturday's Training:
3 sets:
Squat Clean @165# - Touch N Go - x3
5 Burpees
30m Prowler Push - Heavy and Fast
--Rest 90 seconds between sets--
+
3 Sets:
Power Snatch @155# x4
10 Burpees AFAP
--Rest 90 seconds between sets--
+
3 Sets:
Thruster @160# x4
15 sec AirDyne @100%
--Rest 90 seconds between sets--
RESULTS:
Used 345# on prowler (10# increase from this past Monday, 2/13)...All cleans, thrusters, burpees unbroken, only snatches broken up
Sunday: REST
3 Sets:
Squat Clean - Touch N Go @155# x4
5 Burpees
30m Prowler Push - Heavy and Fast
--rest 90 seconds between sets--
+
3 Sets:
Power Snatch @155# x4
15 sec AirDyne @100%
--rest 90 seconds between sets--
+
3 Sets:
Thruster @155# x4
10 C2B Pull Ups
--rest 90 seconds between sets--
RESULTS:
Completed as prescribed - I used 335# on prowler, which was rough but doable...all squat cleans, thrusters, pull ups Unbroken...only power snatches broken up
Tuesday's Training:
A. Back Squat @20X0; 5,5,3,3; rest 3 minutes between sets
B. Split Jerk - 3,3,2,1; rest 3 minutes between sets
C. Dumbbell Step Ups alternating legs; 4/leg; rest 90 seconds x8 sets
RESULTS:
A. 285# x5 (x2 sets), 300# x3 (x2 sets)
B. 210# x3 (x2 sets), 230# x2, 275# x1
C. Used 55#/Hand all sets
Wednesday's Training:
3 minute AMRAP @100%:
30 Double Unders
10 C2B Pull Ups
--Rest 15 minutes--
2 Rounds For Time:
15 KBS - 2pood
15 Burpees
RESULTS:
3 min AMRAP - 4 Rounds
2 RFT - 2:13
Thursday's Training:
20 Minute AMRAP:
400m Run
50 Double Unders
10 Sit Ups
RESULTS:
6 Rounds + 400m Run + 50 Double Unders
Friday: REST
Saturday's Training:
3 sets:
Squat Clean @165# - Touch N Go - x3
5 Burpees
30m Prowler Push - Heavy and Fast
--Rest 90 seconds between sets--
+
3 Sets:
Power Snatch @155# x4
10 Burpees AFAP
--Rest 90 seconds between sets--
+
3 Sets:
Thruster @160# x4
15 sec AirDyne @100%
--Rest 90 seconds between sets--
RESULTS:
Used 345# on prowler (10# increase from this past Monday, 2/13)...All cleans, thrusters, burpees unbroken, only snatches broken up
Sunday: REST
Saturday, February 11, 2012
Tuesday, January 31st - Saturday, February 11th, 2012
Tuesday, 1/31
A. Push Press - 115# x7 Fast; rest 10 seconds x4
B. SDLHP - 115# x7 Fast; rest 10 seconds x4
+
1000m Row @97%; Rest 7 minutes x3
RESULTS:
A. All sets Unbroken
B. All sets Unbroken
+
3:44, 3:47, 3:46
Thursday, 2/2
For 60 minutes, play with the following at low intensity:
TGU
Toes to Bar
Wall Ball
Pistols
Double Unders
GHD Situps
Every 10 minutes, complete 10 strict chin ups
RESULTS:
Completed
Friday, 2/3
A. Power Clean - 5,5,5,5; rest 2 minutes between sets
+
3 sets hard:
15 KBS - 2pood
Prowler Push - Heavy for 10 seconds w/high turnover
**Rest 2:30 between sets**
RESULTS:
A. 190#, 190, 195, 200
+
Completed, prowler weight set at 315#
Saturday, 2/4
A. Bench Press - 7 sets of 3; rest 45 seconds
B. Back Extensions x12-15; rest 30 seconds x3
C. GHD Sit Ups x20; rest 1 minute x3
+
AirDyne - Easy for 10 minutes
RESULTS:
A. 215#, 210, 205 last 5 sets
B. 15/set
C. All Unbroken
+
Completed
Monday, 2/6
Half "Cindy"
+
Rest 20 minutes
+
Half "Cindy"
RESULTS:
1st half - 14 rounds + 2 pull ups
2nd half - 12 rounds + 5 pull ups + 10 push ups
Tuesday, 2/7
A. Back Squat x4; rest 1 minute x5
+
Run 800m @85%; rest 7 minutes x3
RESULTS:
A. Used 225# all sets
+
Completed
Thursday, 2/9
A. DL - Touch n Go @275#; 8-10; rest 1:45 x4
B. Weighted Pull Ups - 3,2,1,3; rest 90 seconds
+
4 Rounds for Time:
2 Legless Rope Climbs; touch n go
5 Toes to Bar
RESULTS:
A. 10,10,10,10
B. 83# x3, 93# x2, 105# x1, 83# x3
+
3:29
Friday, 2/10
5 Sets at Games Pace:
40 Double Unders
20 Hand Release Push Ups
10 KBS - 2pood
**Rest 2:30 between sets**
**RESULTS:
1. 1:07
2. 1:10
3. 1:11
4. 1:11
5. 1:12
**All D/U, push ups and KBS Unbroken
Saturday, 2/11
Row 15-20 at low power + MOB Work
RESULTS:
Completed
A. Push Press - 115# x7 Fast; rest 10 seconds x4
B. SDLHP - 115# x7 Fast; rest 10 seconds x4
+
1000m Row @97%; Rest 7 minutes x3
RESULTS:
A. All sets Unbroken
B. All sets Unbroken
+
3:44, 3:47, 3:46
Thursday, 2/2
For 60 minutes, play with the following at low intensity:
TGU
Toes to Bar
Wall Ball
Pistols
Double Unders
GHD Situps
Every 10 minutes, complete 10 strict chin ups
RESULTS:
Completed
Friday, 2/3
A. Power Clean - 5,5,5,5; rest 2 minutes between sets
+
3 sets hard:
15 KBS - 2pood
Prowler Push - Heavy for 10 seconds w/high turnover
**Rest 2:30 between sets**
RESULTS:
A. 190#, 190, 195, 200
+
Completed, prowler weight set at 315#
Saturday, 2/4
A. Bench Press - 7 sets of 3; rest 45 seconds
B. Back Extensions x12-15; rest 30 seconds x3
C. GHD Sit Ups x20; rest 1 minute x3
+
AirDyne - Easy for 10 minutes
RESULTS:
A. 215#, 210, 205 last 5 sets
B. 15/set
C. All Unbroken
+
Completed
Monday, 2/6
Half "Cindy"
+
Rest 20 minutes
+
Half "Cindy"
RESULTS:
1st half - 14 rounds + 2 pull ups
2nd half - 12 rounds + 5 pull ups + 10 push ups
Tuesday, 2/7
A. Back Squat x4; rest 1 minute x5
+
Run 800m @85%; rest 7 minutes x3
RESULTS:
A. Used 225# all sets
+
Completed
Thursday, 2/9
A. DL - Touch n Go @275#; 8-10; rest 1:45 x4
B. Weighted Pull Ups - 3,2,1,3; rest 90 seconds
+
4 Rounds for Time:
2 Legless Rope Climbs; touch n go
5 Toes to Bar
RESULTS:
A. 10,10,10,10
B. 83# x3, 93# x2, 105# x1, 83# x3
+
3:29
Friday, 2/10
5 Sets at Games Pace:
40 Double Unders
20 Hand Release Push Ups
10 KBS - 2pood
**Rest 2:30 between sets**
**RESULTS:
1. 1:07
2. 1:10
3. 1:11
4. 1:11
5. 1:12
**All D/U, push ups and KBS Unbroken
Saturday, 2/11
Row 15-20 at low power + MOB Work
RESULTS:
Completed
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