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
Tuesday, January 31, 2012
Tuesday, January 24th - Monday, January 30th, 2012
Tuesday's Training:
5 sets, each at Games Pace:
40 Double Unders
20 Hand Release Push Ups
10 KBS - 2pood
**Rest 3 minutes between sets**
RESULTS:
1. 1:05
2. 1:10
3. 1:30**
4. 1:12
5. 1:30**
**Lots of trip ups on D/U
Wednesday's Training:
A. Back Squat x3; rest 1 minute x5
+
21-15-9:
Push Press @115# from floor
Bar-Facing Burpees
RESULTS:
A. 265# all sets
+
5:46
Thursday's Training:
A. Hang Power Clean x2, Hang Squat Clean x1; rest 2 minutes x5
B1. Clean Pulls @115% of 1RM; 1.1.1.1.1; rest 20 seconds
B2. High Box Jumps w/step down; 1.1.1.1.1; rest 2 minutes x5
+
Run 800m at 85%; rest 8 minutes x2
RESULTS:
A. 195# x2 sets, 190#, 185# x2 sets
B1. 275# all sets
B2. 31" - 35" - 39" - 45" - 47"
+
Completed
Saturday's Training:
3 sets at comfortable pace:
10 Goblet Squats - 1.5pood
10 TGU - 1.5pood
10 GHD Sit Ups
+
5 Rounds for Time:
5 SDLHP @115#
5 Clean & Jerks @135#
5 Power Snatches @135#
RESULTS:
5 Rounds For Time: 15:14
Monday's Training:
3 sets at High Effort:
Power Snatch Touch n Go x3 @115#; no rest
Box Jump - 27"; no rest
AirDyne - 20 seconds
**Rest 90 seconds active rest**
+
3 sets at moderate effort:
OHS x5 @135#
KBS x10 - 2pood
Run 100m
**Rest Walk 90 seconds**
RESULTS:
Both Triplets completed as prescribed
5 sets, each at Games Pace:
40 Double Unders
20 Hand Release Push Ups
10 KBS - 2pood
**Rest 3 minutes between sets**
RESULTS:
1. 1:05
2. 1:10
3. 1:30**
4. 1:12
5. 1:30**
**Lots of trip ups on D/U
Wednesday's Training:
A. Back Squat x3; rest 1 minute x5
+
21-15-9:
Push Press @115# from floor
Bar-Facing Burpees
RESULTS:
A. 265# all sets
+
5:46
Thursday's Training:
A. Hang Power Clean x2, Hang Squat Clean x1; rest 2 minutes x5
B1. Clean Pulls @115% of 1RM; 1.1.1.1.1; rest 20 seconds
B2. High Box Jumps w/step down; 1.1.1.1.1; rest 2 minutes x5
+
Run 800m at 85%; rest 8 minutes x2
RESULTS:
A. 195# x2 sets, 190#, 185# x2 sets
B1. 275# all sets
B2. 31" - 35" - 39" - 45" - 47"
+
Completed
Saturday's Training:
3 sets at comfortable pace:
10 Goblet Squats - 1.5pood
10 TGU - 1.5pood
10 GHD Sit Ups
+
5 Rounds for Time:
5 SDLHP @115#
5 Clean & Jerks @135#
5 Power Snatches @135#
RESULTS:
5 Rounds For Time: 15:14
Monday's Training:
3 sets at High Effort:
Power Snatch Touch n Go x3 @115#; no rest
Box Jump - 27"; no rest
AirDyne - 20 seconds
**Rest 90 seconds active rest**
+
3 sets at moderate effort:
OHS x5 @135#
KBS x10 - 2pood
Run 100m
**Rest Walk 90 seconds**
RESULTS:
Both Triplets completed as prescribed
Monday, January 23, 2012
Thursday, January, 19th - Sunday, Jan 22nd
Thursday's Training:
3 Rounds For Time:
DL @275# x5
40m Run
14 Pistols Alternating Legs
30 Double Unders
RESULTS: 5:24
Friday's Training:
A. Push Press on the minute starting at 135#, add 10# every Minute
B. Front Squat on the minute starting at 185#, add 10# every Minute
C. Muscle Ups - 8 every minute as long as possible
D. Toes to Bar- 20 every minute as long as possible
RESULTS:
A. Up to 245# (f)
B. Up to 305#
C. Completed 3 full rounds + 5 MU into 4th round
D. Completed 2 rounds + 12 into 3rd round
Saturday's Training:
20 Minute low power row
RESULTS: Completed
Sunday's Training:
A. DL - Touch n Go @265#; 8-10; rest 2 min x4
B. Weighted chin ups - 2,1,2,1; rest 2 min between sets
C. Legless Rope Climbs x3 - Touch n Go at the bottom; rest 1 minute x4
RESULTS:
A. 10,10,10
B. 105# x2, 120# x1, 105# x2, 125# x1
C. First 2 rounds completed as prescribed
3rd set - 2 legless, 1 w/legs
4th set - 1 legless, 2 w/legs
3 Rounds For Time:
DL @275# x5
40m Run
14 Pistols Alternating Legs
30 Double Unders
RESULTS: 5:24
Friday's Training:
A. Push Press on the minute starting at 135#, add 10# every Minute
B. Front Squat on the minute starting at 185#, add 10# every Minute
C. Muscle Ups - 8 every minute as long as possible
D. Toes to Bar- 20 every minute as long as possible
RESULTS:
A. Up to 245# (f)
B. Up to 305#
C. Completed 3 full rounds + 5 MU into 4th round
D. Completed 2 rounds + 12 into 3rd round
Saturday's Training:
20 Minute low power row
RESULTS: Completed
Sunday's Training:
A. DL - Touch n Go @265#; 8-10; rest 2 min x4
B. Weighted chin ups - 2,1,2,1; rest 2 min between sets
C. Legless Rope Climbs x3 - Touch n Go at the bottom; rest 1 minute x4
RESULTS:
A. 10,10,10
B. 105# x2, 120# x1, 105# x2, 125# x1
C. First 2 rounds completed as prescribed
3rd set - 2 legless, 1 w/legs
4th set - 1 legless, 2 w/legs
Saturday, January 14, 2012
OPT Construction Series #3 Competition
Do the following events, every hour on the hour:
EVENT 1:
5,4,3,2,1 of:
Clean & Jerk @205#
Muscle Ups
RESULTS:
7:11
EVENT 2:
Row 2k and complete as many double unders as possible with remaining time in 10 minutes:
RESULTS:
Time - 7:39
D/U - 97
EVENT 3:
15,12,9 of:
R KB Snatch - 2pood
L KB Snatch - 2pood
Burpees
RESULTS:
7:16
EVENT 4:
AMRAP 12 minutes:
10 Wall Balls
5 Toes to Bar
RESULTS:
16 Rounds + 1 Wall Ball = 241 TOTAL REPS
Felt solid today...see u in a few days...Thanks Coach, sorry you couldn't be there
EVENT 1:
5,4,3,2,1 of:
Clean & Jerk @205#
Muscle Ups
RESULTS:
7:11
EVENT 2:
Row 2k and complete as many double unders as possible with remaining time in 10 minutes:
RESULTS:
Time - 7:39
D/U - 97
EVENT 3:
15,12,9 of:
R KB Snatch - 2pood
L KB Snatch - 2pood
Burpees
RESULTS:
7:16
EVENT 4:
AMRAP 12 minutes:
10 Wall Balls
5 Toes to Bar
RESULTS:
16 Rounds + 1 Wall Ball = 241 TOTAL REPS
Felt solid today...see u in a few days...Thanks Coach, sorry you couldn't be there
Friday, January 13, 2012
Friday, January 6th - Wednesday, January 11th, 2012
Friday's Training:
A. Snatch Grip DL w/above knee + 1 squat snatch; rest as needed x10 singles
B. Snatch Balance x1 + OHS x2; rest as needed x3
C. Front Squat x2; rest 2 minutes x3
D. Back Squat - AMRAP 1 set @90% of 1RM Front Squat
RESULTS:
A. 135#, 140, 145, 150, 155, 160, 165, 170, 175, 180
B. 165#, 175, 175
C. 265#, 275, 285
D. 270# used x7 reps
Saturday's Training:
A1. Bench Press x2-3; rest 2 minutes x3
A2. Weighted Chin Ups x2-3; rest 2 minutes x3
B. On the minute for 6 minutes, do 12 burpees
RESULTS:
A1. 235# x3, 245 x3, 255 x2
A2. 105# x3, 105 x2, 105 x2
B. COMPLETED
Sunday's Training:
AirDyne for 20 minutes @Z1 + Leg Recovery
RESULTS:
Completed
Tuesday's Training:
For 60 minutes, play with the following at an easy pace:
TGU
Toes to Bar
Wall Balls
Double Unders
Lunges
GHD Sit Ups
RESULTS:
COMPLETED
Wednesday's Training:
A. Power Clean - 3,3,2,2; rest 2 minutes
B. COVP Pull Ups x25 reps; rest 2 minutes x3
C. Seated on floor DB Press; 8-10; rest 2 minutes x3
D. Side Bridge - 45 seconds; rest 10 seconds x3/side
RESULTS:
A. 210# (x3), 215 (x3), 225 (x2), 230 (x2)
B. Unbroken
C. 35#/hand x10, 45#/hand x8, 45#/hand x8
D. Completed
Thursday/Friday: REST/MOBILITY DAYS
Looking forward to 3rd OPT Construction Series Comp Tomorrow.....
A. Snatch Grip DL w/above knee + 1 squat snatch; rest as needed x10 singles
B. Snatch Balance x1 + OHS x2; rest as needed x3
C. Front Squat x2; rest 2 minutes x3
D. Back Squat - AMRAP 1 set @90% of 1RM Front Squat
RESULTS:
A. 135#, 140, 145, 150, 155, 160, 165, 170, 175, 180
B. 165#, 175, 175
C. 265#, 275, 285
D. 270# used x7 reps
Saturday's Training:
A1. Bench Press x2-3; rest 2 minutes x3
A2. Weighted Chin Ups x2-3; rest 2 minutes x3
B. On the minute for 6 minutes, do 12 burpees
RESULTS:
A1. 235# x3, 245 x3, 255 x2
A2. 105# x3, 105 x2, 105 x2
B. COMPLETED
Sunday's Training:
AirDyne for 20 minutes @Z1 + Leg Recovery
RESULTS:
Completed
Tuesday's Training:
For 60 minutes, play with the following at an easy pace:
TGU
Toes to Bar
Wall Balls
Double Unders
Lunges
GHD Sit Ups
RESULTS:
COMPLETED
Wednesday's Training:
A. Power Clean - 3,3,2,2; rest 2 minutes
B. COVP Pull Ups x25 reps; rest 2 minutes x3
C. Seated on floor DB Press; 8-10; rest 2 minutes x3
D. Side Bridge - 45 seconds; rest 10 seconds x3/side
RESULTS:
A. 210# (x3), 215 (x3), 225 (x2), 230 (x2)
B. Unbroken
C. 35#/hand x10, 45#/hand x8, 45#/hand x8
D. Completed
Thursday/Friday: REST/MOBILITY DAYS
Looking forward to 3rd OPT Construction Series Comp Tomorrow.....
Thursday, January 5, 2012
Tuesday, January 3rd - Thursday, Jan. 5th, 2011
Tuesday's Training:
A. Back Squat - 6,4,2,6; rest 2:30 between sets
+
AirDyne Sprints @100% - 25 seconds; rest 1:45 x3
**Rest 7 minutes**
AirDyne Sprints @100% - 20 seconds; rest 1:45 x3
RESULTS:
A. 255#, 285, 305, 260
+
cals/25 seconds - 18,16,19
cals/20 seconds - 16,14,13
Wednesday - Off
Thursday's Training:
"HELEN:"
400m Run
21 KBS - 1.5pd
12 Pull Ups
RESULTS: 7:40
A. Back Squat - 6,4,2,6; rest 2:30 between sets
+
AirDyne Sprints @100% - 25 seconds; rest 1:45 x3
**Rest 7 minutes**
AirDyne Sprints @100% - 20 seconds; rest 1:45 x3
RESULTS:
A. 255#, 285, 305, 260
+
cals/25 seconds - 18,16,19
cals/20 seconds - 16,14,13
Wednesday - Off
Thursday's Training:
"HELEN:"
400m Run
21 KBS - 1.5pd
12 Pull Ups
RESULTS: 7:40
Monday, January 2, 2012
Wednesday, December 28th - Monday, January 2nd, 2012
Wednesday's Training:
A. Deadlift - Touch n Go @255# x8-10; rest 2:30 x4
B1. Weighted Chin Ups - 2,2,2,2; rest 90 seconds
B2. Push Press - 2,2,2,2; rest 90 seconds
C. GH Raises vs. 2 red bands; 12-15; rest 1 minute x3
RESULTS:
A.10,10,10
B1. 88#, 98, 103, 103 (weights attached in KB)
B2. 205#, 210, 215, 220
C. 15,15,12
Thursday's Training:
A. Front Squat - 6,4,2,6; rest 2:30
B1. 20 second Prowler Push - Heavy; no rest
B2. 30 seconds Double Unders; rest 4 minutes x5
C. AirDyne - 5 minutes @Z1
RESULTS:
A. 225# x6, 250# x4, 285# x2, 230# x6
B1. 315#, 335, 350, 375, 385 (Weights used on prowler)
B2. Completed - most sets UB
C. Completed
Friday's Training:
A. Power Clean x3; rest 2:30 x4
B. COVP Pull Ups x21; rest 2 minutes x3
C. 50 HSPU for time
D. Side Bridge - 30 seconds; rest 10 seconds x4/side
RESULTS:
A. 195#, 205, 210, 210
B. All Unbroken
C. 2:56 (1:34 PR)
D. Completed
Saturday/Sunday: REST DAYS
Monday's Training
4 sets @high effort:
45 seconds DL @185#
45 seconds wall balls
45 seconds Toes to Bar
400m Run
**Rest 8 minutes between sets**
RESULTS: Completed, 8 minutes rest almost wasnt enough...trying to run after that triplet was extremely brutal!
A. Deadlift - Touch n Go @255# x8-10; rest 2:30 x4
B1. Weighted Chin Ups - 2,2,2,2; rest 90 seconds
B2. Push Press - 2,2,2,2; rest 90 seconds
C. GH Raises vs. 2 red bands; 12-15; rest 1 minute x3
RESULTS:
A.10,10,10
B1. 88#, 98, 103, 103 (weights attached in KB)
B2. 205#, 210, 215, 220
C. 15,15,12
Thursday's Training:
A. Front Squat - 6,4,2,6; rest 2:30
B1. 20 second Prowler Push - Heavy; no rest
B2. 30 seconds Double Unders; rest 4 minutes x5
C. AirDyne - 5 minutes @Z1
RESULTS:
A. 225# x6, 250# x4, 285# x2, 230# x6
B1. 315#, 335, 350, 375, 385 (Weights used on prowler)
B2. Completed - most sets UB
C. Completed
Friday's Training:
A. Power Clean x3; rest 2:30 x4
B. COVP Pull Ups x21; rest 2 minutes x3
C. 50 HSPU for time
D. Side Bridge - 30 seconds; rest 10 seconds x4/side
RESULTS:
A. 195#, 205, 210, 210
B. All Unbroken
C. 2:56 (1:34 PR)
D. Completed
Saturday/Sunday: REST DAYS
Monday's Training
4 sets @high effort:
45 seconds DL @185#
45 seconds wall balls
45 seconds Toes to Bar
400m Run
**Rest 8 minutes between sets**
RESULTS: Completed, 8 minutes rest almost wasnt enough...trying to run after that triplet was extremely brutal!
Tuesday, December 27, 2011
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
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
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