July 2011
25 posts
07252011
Bench Press: 4x10 205# for Speed
Bent Over BB Row 4x10 155# Slow & stead
2 tags
07242011
Part 1: 3 Rds: 3 DL & 12 T2B 3-4mins Rest between. Not for time: I used 405#
Part 2: 10 Rds: 5 185# Power Clean (UB) & 15 24” Box Jumps (UB)- Perform every 2 mins. Rounds averaged around :30 seconds
Part 3: 2K Row: 7:02
3 tags
07232011
Power Snatch: 70%x3x3 (135#) - 75%x3x2 (145#, 150#)- 80%x2x2 (155#-165#)-v Singles- 175#-185#
Clean & Jerk: 70%x3+2x2 (175#)- 80%x3+1x5 (195x3, 200x1, 205x1)
Back Squat: 90%x6x6: (225x6) Extra: 275x6-300x6- All for speed.
RDL: 60%x10x3 (155#)
Back Extension: 3x10 (45#)
Smoked from all of this training and then decided to do the WOD below just after I ate....
07222011
Rest
1 tag
07212011
HPC: WU: 135x10-155x10 WORK: 185x5-195x5-205x5-205x5-205x5-205x5
Clean Pull: 245x5-245x5-245x5-245x5-265x5
PP: 175x4x4
Back Ext: 3x10 45#
07202011
WU: Handstand Holds (Free Standing)- Pistols- L-Pullups
WOD: FGBish: WB-PC 135#-30” BJ Reg Stand-PP 95#-Cal Row
SWOD: BP: 135x25-185x10-185x10-205x8-205x8-225x6-225x6-250x2-185x10-185x10
07192011
Lots and lots of handstand walks (Managed a couple set sof 30 ft UB)
Rack Jerks 185x5 205x3 225x1. 245x1 250xf 255x1 260xf (weakness)
4x4 Strict HSPU
Row 5K 19:18
1 tag
07182011
Part A: EMOTM 2 Power Cleans for 12 mins with 245lbs
Part B: 5 Rds of 10 Squat Snatch W/115lbs-12 GHD sit ups-15 Box Jumps
Part C: 30 min trail run
07152011
WOD: 3 Rds: 8 MU & 5 Heavy Thrusters 195# (Not For Time)
WOD 2: 5 Rds: 20yd Shuttle Run-50 DU-15 C2B (Not For Time)
07142011
Olympic Lifting Session:
Snatch 70x4x3 135
80x3x2 150
85x2x2
90x1x2
Hang Squat Clean 70x4x5
Push Press 135x5x3
Push Jerk 170x5x3
Back Extension: 3x10 45#
07132011
Smashed through a bunch of deadlifts for speed
135x20-225x15-275x10-315x8-365x5
07122011
WOD 1: A:) 4 Min AMRAP: 4 HSQT CLEAN 165# & 5 Burpees= 8 Rds: Then rest 3 mins
B:) 6 Min AMRAP: 4 OHS 135# & 12 Ring Dips=6 Rds: Then Rest 3 mins
C:) 3 min AMRAP: Max Cals Rowed in 3 mins= 67 Cals
WOD 2: 15 BS 205#- 2 Rds: 3 Bar Pull Overs-12 Burps-40 DU-15 DL 205#: 3:14
07102011
SWOD: Weighted Pull-ups: 5-4-3-2-1 (Strict) 1 pood KB-1.5 Pood- 2 Pood
SWOD BP: 5x3-225-235-245-255-265
WOD: 5 Rds: 160 foot Prowlers Sprints & Rope Burners with partner alternate
07092011
Hill Sprints: Just brutal & painful.
07082011
Rest
1 tag
07072011
Olympic Lifting Session:
Power Snatch: based off of 195#
70% 4x3:140#-75% 2x3:145#-80% 2x2:155%
Clean & Jerk: based off of 245#
170x5+1x2=70%
195x3+1x2=80%
220x1+1x3+90%, 235 1+1, 245 1+1= Failed Jerk
Clean Pulls:
90% 5x4 225#
Back Squat:
90% 6x6 225#
Push Jerk:
70% 3x5 170#
Back Extension:
3x10 45#
07062011
WU: 3 Rds: 10 Walking Lunges-10 SDHP-10 Clapping PushUps-10 V-ups-10 C2B Pull Ups
SWOD: 5x5 BS: 225-245-260-275-300
WOD: 4 Rds: 5 PP 185#-10 burpees-15 T2B
07052011
WU: 1000m Row
SWOD:
BS: 5x5: 185-205-225-245-275-295
3x10 @225# For Speed
BP: 5x5: 185-205-225-245-225
3x10 @185 For Speed
Strict Bar Dips 3x10
WOD: Flight Simulator: 9:31 PR
1 tag
07042011
Olympic Lifting:
Snatch:
135x3x3
150x3x3
165x1
170x1
Split Jerk:
170x4x3
200x3x2
225x1
Front Squat:
200x4x2
225x4x2
Back Extension: 3x10 with 45# Bar
07012011
WOD: Filthy 50: Still feeling the effects of Vegas: 24 & change should have been sub 20.
06302011
WOD: 50 Power Clean-40 Front Squat-30 PP-20 Power Snatch-10 BB Burpee Cluster-500m Row: 13:08
06292011
WOD: 3 Rds: 9 Burpees-7 Box Jump-5 225# Clean: 5:23
SWOD: 5x3 DL:405-405-405-405-405
06212011
Tabata Double Unders:38-37-36-30-30-30-30-30
90 second L-sit hold: Took more sets then neccessary
Christine: 9:08 with Regional standard BJ.
06202011
SWOD: BP: 135x25-185x15-205x5-205x5-205x5-185x15
WOD: 30 GHD SU-50 DU-30 GHD SU-75 DU-30 GHD SU-100 DU: 7:03
