Tuesday, April 30, 2013

4-30-13 Tuesday

Wrist is a 7-8. Rt shoulder / bicep tendon origin tender.
30th:
A. Snatch - build to a max Squat Snatch off high blocks  = 190   Missed 195 twice.
B. PS x 1/OHS x 3 - build to a tough triple                       = 175   Missed 185
+
for time:
10 squat snatch - 135#
30 T2B
10 squat snatch - 135#
20 T2B
10 squat snatch - 135#
10 T2B
 
9:06
Wrist bothering some
rest 15 min

Death by burpees - add 2 reps /minute to max burpees in a minute...i.e. 2,4,6,8...
 
Made it to 10 min (20 burpees)

Monday, April 29, 2013

4-29-13 MONDAY

A. Squat Clean and Jerk - build to a max
 
PR 270
 
B. Jerk off blocks - build to a max
 
270
 
 
C. 30 reps for time - CJ - 155# - PC and OH
 
2:42
 
Lt wrist is irritated today after this.

Sunday, April 28, 2013

Sunday 4/28/13 REST and TRAVEL day

Saturday 4-27-13

Saturday - MN
EMOM - 12 min odd - PS - 135# x 3 TnG even - 3 MU's unbroken
EMOM - 12 min odd - DL - 225# x 6 TnG even - 3 MU's unbroken
EMOM - 12 min odd - 15 wall balls unbroken even - row 100 m @ 95%

Went as planned. Good workout for traveling stress.

Friday, April 26, 2013

Friday - MN 5/26/13

A. Hang Power Clean - build to tough single = 245

B. PC EMOM - 185 X 3 X 10

C. FOR TIME.
20 DB THRUSTERS 35#/H
30 T2B
15 DB TH 45#h
30 T2B
10 DB TH 110#
30 T2B

8:57

Wednesday, April 24, 2013

4-24-13 WED

Wed:
solid aerobic warm up - 20 min minimum - run practice, AD work, DU's, rowing...
+
for time @ 97%:
1K row
 
3:28.9
rest 15 min

3 rds for time @ max effort:
20 burpees - jump to touch 8" above max reach
35 DU's
 
5:12
rest 15 min

3 min for cals @ 97%:
AirDyne

120 cal

Tuesday, April 23, 2013

Tuesday 4/23/13

Tues:
run accels - 30-50 m flying start @ 80-90%
walk rest x 5
+
hurdle hops, work on bounding - few reps at a time
rest walk back x 3
+
A. Max Squat Snatch     205 PR
rest 2 min
B. 90% part A - amrap in 8 min squat snatch    Only 13 reps @ 185#
rest 5 min
C. 20 rope ascents for time - 20'                         9:27

Monday, April 22, 2013

4-22-13 MONDAY

Mon:
 
Solid d-rom warm up
+
A. EMOM - Squat Clean x 2 - build to a tough TnG double  = 230
B1. FS - 77%1RM; 3 reps; rest 10 sec                                    = 245
B2. amrap CTB chin ups; rest 3 min x 5                               24,19,21,18,19
+
5 sets:
10 ghd sit ups    
10 back ext's         = 6:44
20 DU's
rest 30 sec

Saturday, April 20, 2013

Saturday

20th:
 
Row 500 m in 1:42
rest 3 min x 10
(rest 10 min b/t sets 5 and 6)
- if you do not make 1:42, rest 5 min before next set, when you do, its 3 min)
 
1:42.1
1:41.8
1:41.9
1:44.9 (5:00)
1:45.0  (10:00)
1:43.4 (5:00)
1:45.2    (5:00)
1:45.0  (5:00)
1:45.7  (5:00)
1:49.0
 
Wow. Could not hold it even with more rest, pissed.

Friday, April 19, 2013

4-19-13

Friday April 19th:
 
3rds NFT:
2 rope ascents
10 pistols
30 m HS walk
30 DU's
 
Wrist felt better on HS walk
+
 
A. PS - 115# x 5 emom, odd, 1MU + 7 ring dips kipping even - 20 min
 
Went well, all unbroken TnG on PS
 
B. PC - 15,12,9,6,3 TnG 135# for time; unbroken, unbroken means resting on floor
 
F! Holy grip. Grip slipped and drop on 9's, (7+2) = 5:26 - not a great time, rested grip too long but needed it.
 
+
for time:
35 T2B
25 KBS - 2pd
30 wall balls
30 box jumps - 30" - step down
100 DU's
25 man makers - 35#/h
 
10:20 just to Man makers. Then an finished at 18:12. Man makers suck.

Thursday, April 18, 2013

THURSDAY APRIL 18th:
 
Dynamic run based warm up
+
A. Max clean off high blocks   -   230# (missed 240) - off 16"
 
B. BS - 80% 1RM; 2 reps every 90 sec for 6 sets  (260#  x 6)
 
C. MU's - 4 unbroken emom - 8 min   (All unbroken completed)
 
 
D. Heavy Implement Lunges - 20 steps, change implement per set - 3 sets; pause at top each rep; rest as needed

20@88# KB
20@100 SANDBAGS
20@135# BB

Tuesday, April 16, 2013

Wed:

4-16-13
Tuesday
 
5 rds NFT:
2 strict MU's
10 jump squats
20 DU's
 
Went well.
 
rest as needed

A. PS - build to a 3RM TnG = 155
B. emom - 20 min
odd - PS TnG - 125 x 4
even - paralette HSPU - 10" deficit kipping x 3 (better on wrist?)
 
Much better on wrist. Solid session
 
+
5 sets:
15 unbroken CTB chin ups
15 unbroken wall balls
30 DU's
rest 90 sec
 
Forgot to rest 90 sec between sets. Went unbroken on everything.
1st 1:22
2nd 3:34
3rd 6:00
4th 8:35
5th 10:50

Monday, April 15, 2013

Monday 4/15/13

4/15/13 Monday:
 
10 min AD Z1
General dynamic
 
A. PC x 1/SJ x1 - build to a tough single - hit 245. Close to max.
 
B. FS - 5 sets of 3 @ 245; rest 2 min  - Felt decent. Rt knee has a little issue.
+
5 rds for time:
5 FS - 185# from ground
1 rope ascent - 20'
shuttle run - 0/10/20/30 m x 1
 
Shuttle run was a little longer (10+ meters just to get to where I could do the shuttle)
All FS went unbroken, rople climb was quick.
7:31

Sunday, April 14, 2013

Sunday Funday

Sunday 4-13
3 rds not for time:
row 300 m
10 HSPU
15 ghd situps
 
Nice warm-up. Careful on the HSPU's. Still have some wrist pain.
13:10


rest as needed

A. Max Clean off high blocks - build to a max  -  175, 195, 215 (lt wrist pain)
B. KB TGU - 3 sets of 5 tough ones/arm; rest 30 sec b/t arms  - 35, 44, 53 (LtWr)
 
Decent work here. Hesitant on the Clean hitting a max (should have been around 245) - and pulling off the high block is newer for me.
rest as needed
 
Row 500 m @ 90%
rest 2 min x 6 - goal is EXACT same pace per round, find it and stick it 
 
1:51.1
1:51.2
1.51.5
1:51.8
1:50.9
1:50.6
 
 
 

Saturday, April 13, 2013

Rest Day - In Flagstaff all day for B.O.X. of Excellence with Ben B.

Friday, April 12, 2013

4/12/13
 
3 RNFT:
2 rope ascents
HS walk
50 DU's
10 pistols
 
Worked on efficient RC and adjusting my bad wrist during HS walk. DU's were unbroken, pistols unbroken. Knees felt ok.
 
rest as needed
 
A. PS x 1/OHS x 3 - build to a tough triple in the OHS with perfect form
B. FS - 6 sets of 3 @ 75% 1RM - rest as needed, shorter the better
 
PS + OHS =  165/175/185
Had to split snatch the 185. Need to get stronger.
 
FS = 6 sets at 235
 
+
 
5 rds - grinder pace, not hot:
prowler push - tough weight - 50 m
7 MU's
 
14:44 - MU's were done 4/3. Grinder pace on sled.
 
rest 5 min

3 rds for time:
20 chin ups
20 ring dips
50 DU's
 
9:44 - Arms were a little toasty after the Mu's. Dips were a challenge. CU were 20/10+10

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