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.....
Friday, January 13, 2012
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
Tuesday, December 20, 2011
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
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
Saturday, December 17, 2011
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
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
Sunday, December 11, 2011
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...
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...
Wednesday, December 7, 2011
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.
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 5, 2011
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
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
Friday, December 2, 2011
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
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
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