12x2 @ 55% Clean Grip Deadlift, Ring HSPU, EXT, FLR, GHD

Monday 1-31
OPT #106 TRAINING:

A. Clean Grip DL @ 11X1; 12 sets of 2 @ 55% 1RM Dead Lift; rest 45 sec
295x8 sets, 305x2 sets, 315x2 sets
B. 1-5-1-5-1 ring HSPU ladder not for time - perfect reps
Used toes on a high bar (eye level) in the rack, I was able to hook my feet around the straps on the last 5-1
C. GH Raises @ 10X0; 10 x 4; rest 60 sec
D1. Front Leaning Rest on rings - 45 sec unbroken x 4; rest 30 sec
D2. GHD Sit Ups @ 2020; 12 x 4; rest 30 sec

C, D1, and D2 were as Rx'ed except that we had to superset them (C1, C2, C3)due to time

Bike Trainer

Sunday 1-30

Bike Trainer
40 minutes
10.35 miles
15.4 ave mph

3x3 @ 80%: Back Squats, Front Squats, OH Squats... Bike Ride!

Friday 1-28

OPT #105 TRAINING:
A. Back Squat - 3 x 3 @ 80%; rest 90 sec
350
B. Front Squat - 3 x 3 @ 80%; rest 90 sec
275
C. Overhead Squat - 3 x 3 @ 80%; rest 90 sec
165
rest as needed

Good laid back day... 80% was just about right

We got out of practice early today so I decided to take advantage of the 60* day!
BIKE RIDE
1 hour
15.85 miles
15.1 ave mph

Started off slow... haven't ridden since late September or early October, felt good by the end

15 minutes of: 10 Burpees, 10 Push-ups, 10 Ring Dips

Thursday 1-27:
OPT #104 part 2:

As many rounds in 15 minutes:
10 burpees
10 push ups
10 ring dips

10 Rds = 300 reps

I could feel it in my shoulders after the 2nd set... I could have pushed the burpees a little bit harder but I am not sure if I could have done the push-ups unbroken if I did. Ring dips were unbroken until set 7 then did 5-5, 4-3-3 on set #10

7RFT: 245# DL & 50 DUers... Bike Trainer (DVD)

Tuesday 1-25:
OPT #103

part 1:
7 rounds for time;
245# Dead Lift x 10
50 double unders
16:42

DUers are not one of my strengths... usually 5-10 at a time with a lot of misses in there, I did get 25 in a row once

Bike Trainer
(race on dvd)
38 mins
10.35 miles
16.0 mph

800M Swim... Bike Trainer

Tuesday 1-25

Swim @ SBU
50M
100M
200M
300M
100M
50M

In the pool for about 45 min... Minimal rest between laps, except having to run to the restroom after the first 100M

Bike Trainer
25 minutes
6.65 miles
15.8 ave mpg

Front Squat/Push Press/Thruster x 5, C2B Chin-ups, 10 min of Thrusters x 1 every 30 sec

Monday 1-24
OPT #102 TRAINING:

5 sets:
5 front squat/5 push press/5 thrusters
135-155-165-170-175
rest 20 sec
20 unbroken CTB chin ups
UB-UB-10+5+5-10+5+5-10+5+5
rest 4 min
(add weight per set for FS/PP/TH)
+
1 Thruster every 30 sec from rack for 10 min
175x5-185x5-195x5-205-210-215-220-225
(change loads as needed - work @ 90% effort per rep)

Bike Trainer

Sunday 1-23

Bike Trainer
42 minutes
11.15 miles
15.8 ave mph

Power Clean 1RM... 21-15-9 225# DL, Release Push-ups, KB Swings

Friday 1-21
OPT #101 TESTING:

Power Clean - build to a 1RM
270 ALL TIME PR!!!
rest as needed
Row 500 m x 1 Subbed a metcon

21-15-9
225# DL
Release Push-ups
70# DB Swings
4:32 PR
5:30 on 10-9

My last 1RM/Heavy single on PC was 255 around Christmas, a littler before I think... my best ever was 265 in college... It took me a bit to get it,... F on 270 4 times, then I dropped to 265 got that then went for the 270 again and got it on attempt #5. I still dont have great form, but I am getting it racked

Squat Clean & Muscle-ups... BIKE TRAINER

Thursday 1-20:
OPT #100 TESTING:

12,9,6 rep rounds for time:
Squat Clean - 155#/105#
Muscle Ups... off my toes

8:17 PR
10:59 on 8-18

No school today so we did a little circuit

Weighted ring dips, 10 reps x 4 sets... 25-45-45-45
Mixed grip bench @ 135#, close-wide-regular, 10 reps x 4 sets
L-Sits, max x 3 sets
20# DB TGU, 5 each side x 3 sets
EXT, 10 reps x 3 sets
stretch on rings x 3

Bike Trainer... I am really trying to keep my cadence in the high 80's to mid 90's to develop more muscular endurance, which to do I have to be in a lower gear and I am not getting the miles/mph that I could in a higher gear at a lower cadence... Hopefully it will pay off

40 mins... Sprint 3 commercial breaks
10+miles
15mph ave

Back Squat x1 & Weighted Chin-up x1 then AMRAP @ 85%... SWIM

Wednesday 1-19:
OPT #99 TRAINING:

part 1:
A. Back Squat - build to a tough 1; rest as needed
435
B. 85% of A - amrap @ 3010; 1 attempt
370 x 5 reps
C. Chin Up - build to a 1RM; rest as needed
125
D. 85% of C - amrap @ 3010; 1 attempt
105 x 2 reps

It has been a while since I have done back squats... mainly OHS and front squats lately. I was hoping to end at 450,... I really need to grease the groove with 3's or 5's every 10 days to 2 weeks. Weighted chins felt good... stayed with double over hand grip and got 130 to my lower lip... 3 sec down on the 85% made a big difference

Swim
300 x 1
100 x 2

Hang Power Snatch, T2R, Max HSPU, Front Leaning Rest... Bike Trainer

Tuesday 1-18
OPT # 98 TRAINING:

part 1:
A1. Hang Power Snatch - 3 heavy; rest 10 sec
155-155-155-155-155-160-165
A2. Toes to Rings @ 1010; 10 unbroken; rest 10 sec
As Rx'ed
A3. AMRAP HSPU; rest 3 min x 7
17-16-12-11-10-11-8
B. Front Leaning Rest on Rings - rings @ 2", feet @ 6" off ground - accumulate 300 sec
Only got 2 sets at about one minute each before we ran out of time

Bike Trainer
30 mins... spin and sprint commercial break
7.69 miles
15.2 average

KB Ladder, Muscle-ups & Ring Dips

Monday 1-17:
OPT #97 TRAINING:

2 pd/1.5 pd KB Swing Breathing Ladder

(1-15; 1 swing, 1 breath, 2 swings, 2 breaths...etc...you HAVE TO attempt the next set when breaths are done - if you complete it, post the time; it is for control, not speed)
8:12
rest 5 min

For time:

1 muscle up, 10 unbroken ring dips, 1 muscle up, 9 unbroken ring dips...down to 1 muscle up, 1 ring dip
4:36
(you must start the ring dips immediately AFTER your muscle up attempt, i.e. muscle up INTO the 1st ring dip and begin the dips; muscle ups from COMPLETE hang and arms straight; if you come down from the dips, you know what happens

5 Sets:
Ring L Pull-ups, 8 reps
95# Goodmornings, 10 reps

Front Squat, Chin-ups, 100 GHD's... Deadlift.... Bike Trainer

Friday 1-14:
OPT #96 TRAINING:

part 1:
A1. Front Squat @ 30X0; 2-3 x 5; rest 10 sec
275-295-315-330-345(1)-325
A2. Chin Ups; 25 unbroken x 5; rest 4 min
As Rx'ed
B. 100 GHD sit ups for time
8:02

Deadlift
3-455-475-490
2-500

Bike Trainer
30 min, spin during tv show and sprint commercials
7.72 miles
15.2 average

Split Jerk 2x2 @ 80-90-100%, Power Clean/Split Jerk, T2B

Thursday 1-13:

OPT TRAINING #95:
A. Split Jerk - 2 x 2 - 80% effort; rest 1 min
200-200
B. Split Jerk - 2 x 2 - 90% effort; rest 2 min
215-215
C. Split Jerk - 2 x 2 - 100% effort; rest 3 min
225-225
D. On the minute for 10 minutes:
Power Clean x 1/Split Jerk x 3 - 65% of C
150
E. 10 toes to bar; rest 45 sec x 5
As Rx'ed

IWT: Hang Power Clean & Rows, Deadlift & Airdyne... 5 sets EXT & Jump Switch Lunges

Wednesday 1-12:

OPT TRAINING #94:
5 sets:
8 Hang Power Clean - tough
155-165-165-175-180
Row 150 m @ 100%
subbed bear crawls, down and back in weight room
rest 3 min
(intent is quick transition; high grunt effort on clean and high power output on row)
+
5 sets:
8 Dead Lift - 50% 1RM
265# for all 5 sets
Airdyne 30 sec @ 100%
Subbed burpees AFAP for 30 sec
rest 3 min
(intent is high grunt effort on DL, then high speed all out on bike)
+
3 sets:
20 back extensions
30 jump switch lunges
rest 1 min
As Rx'ed

OHS & C2B Pull-ups, Shoulder Press 1RM, Sit-ups, DUers... Bike Trainer

Tuesday 1-11:

OPT TRAINING #93:
A1. OHS @ 1010; 10 reps x 7 sets: rest 1 min
135# for all 7 sets
A2. CTB Chin Ups; 10 reps x 7 sets; rest 1 min
As Rx'ed, alternated grip each set
+
In 4 minutes from an empty bar find your 1RM Press
235#
rest 10 sec
Tabata Sit Ups anchored no abmat - total
As Rx'ed... 15 down to 10 by the end
rest 10 sec... more like a minute, had to put on shoes
AMRAP Double Unders in 4 minutes
114

5hrs rest... except about 45 minutes live wrestling at practice

30 minutes on bike trainer
7.77 miles
14.8 average

Clean Grip DL, Power Clean, Russian KB Swings... Bench

Monday 1-10:

OPT TRAINING #92:

A. Clean Grip Dead Lift @ 11X0; 10 sets of 3 @ 50% 1RM; rest 30 sec b/t sets
265# for all 10 sets
B. Power Clean - 3,3,3,3,3; rest 3 min - last 2 sets are tough
185-205-225-240-250(F)1(F)-240(1)(F)-235*
C. KBS - 20 heavy russian swings; rest 90 sec x 5
100# for all 5 sets

Clean grip DL was pretty easy
PC's felt good at first set of 240... last 1RM was 255, should have stayed there for last set. *had trouble racking bar with no rest and I took my wriust wraps off
Russian KB's weren't bad... tweaked my back a bit on the PC's and we are maxed out at 100# DB's so we stayed there

7hrs rest

Bench
3... 225-275-315-350-370-390
2... 395
1... 405

Bike Trainer

Sunday 1-9

40 minutes
10 miles
14.7 average

"DT"

Friday 1-7

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

6:17 PR

7:50.... 4-8-10
12:07... 7-23-09
17:05... 4-14-09

1st round unbroken
2nd 12 DL & 9 PC + 6 PJ
3rd 12 DL & 8PC + 1PC + 6 PJ... extra drop
4th 12 DL & 8PC + 1PC & 6 PJ
5th 12 DL & 8PC + 1PC & 6 PJ

Rounds 4-5 flew by doing the 8 PC then finishing... much better on grip

Push Press/Power Jerk, Chin-ups, DUers, T2B, Planks

Thursday 1-6:

OPT TRAINING #91:
A1. Push Press x 1/Power Jerk x 3; rest 2 min
205-215*-205-210-215
A2. 20 unbroken chin ups; rest 2 min x 5
all unbroken x 5
B. AMRAP DU's in 30 sec; rest 30 sec x 5
27-31-34-35-18
C. Toes to Bar x 10 unbroken; rest 45 sec x 5
As Rx'ed
D. Side Bridge - 60 sec/side x 3/side; no rest b/t sides
As Rx'ed

*2nd set @ 215 the jerks were more of a press so I went back down and came up slowly... I feel much better doing split jerk than power jerk, I feel I can drive under the bar better.... I bet my power jerk is not any higher than my push press, I know it isnt

Muscle-ups, HSPU, 5Rds of 20: Lunges, Push-ups, GHD.... "Murph" Tabata.... Bike Trainer

Wednesday 1-5:

OPT TRAINING #90:
row 10 min warm up - sprint last 10 sec of every minute
subbed running
rest 3 min
3 muscle ups on the minute for 10 minutes
progressions off my toes
rest 3 min
1 challenging HSPU every 30 sec for 10 minutes - adjust height as needed to "just get" rep every 30s
45 and 25# bumber under Clayton's pirrouettes
rest 3 min
5 sets:
20 walking lunges controlled
20 push ups contolled
20 GHD sit ups controlled
rest 3 min... I stagger started with the GHD, did 1 set of K2E's, and did this with no rest because of the time
row 10 min cool down - sprint last 10 sec of every minute... NO TIME

8hrs rest

"Murph" Tabata
Run 1 mile (8:30)
Tabata push-ups: (89) 12, 15, 11, 10, 10, 10, 10, 11
Tabata sit-ups: (57) 7, 7, 7, 8, 7, 7, 7, 7
Tabata squats: (86) 13, 11, 11, 10, 12, 10, 8, 11
Run 1 mile (8:40)
About 30 min with wrestling team

1hr rest

20-25 min on bike trainer before dinner

CFFB WOD "Kalsu" (Burpees & 135# Thrusters)

Sunday 1-2

CFFB WOD from 1-1

Kalsu
On the minute:

Complete 5 burpees and perform max rep 135 lbs thrusters on the minute.

The goal is to complete 100 total thrusters.

*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters. Post the total number of minutes it took to reach 100 thrusters.

26 minutes....
This WOD sucked... no other way to put it. Was at 20hrs of a accidental fast... slept in and messed up my schedule. I didnt get thrusters in on one and took 2 minutes after Clint finished to catch my breath,,, only at 70. Finished with 3's got 6 on last set when Daniel started writting my reps down... wasted time in transition writing down reps each min

Power Clean Cluster... 3RFT: 10 Deadlift, 25 Box Jumps

Tuesday 1-4

OPT #89 TRAINING:
Power Clean Cluster - 1.1.1.1.1 x 5;
185-200-215-225-230-235
rest 4 min
+3 rds for time:
10 Dead Lift - 115% BWT (245#)
25 box jumps - 24"
6:03

only did 24 on each set of BJ's... gotta read it closer

(rest 10 sec b/t reps on cluster; rules for box jump - jump up, hips to full ext @ top, STEP DOWN, repeat, you CANNOT jump up and jump off - we will test this again with jump up - jump down over time and compare)™

OHS, Muscle-ups, L-sits, DUers

Monday 1-3:

OPT #88 TRAINING:
A. Overhead Squat @ 32X1; 5 x 5 - 80%; rest 2 min
160 (4)-5-5-5-5
B. 3 muscle ups, 10 breaths x 10
Did 30 progressions off my toes
C. L Sit on rings - 120 sec total work
Off my pirouettes
D. 25 double unders, rest 30 sec x 8
Did 200 DUers

Had to leave early, daughter is sick, so I had to do part C and D at home about 30 min later

21-15-9 BW Bench & C2B Pull-ups

Wednesday 12-29

21-15-9
BW Bench (215#)
C2B Pull-ups
5:14

Just rolled in and did this after Holiday Tourney day1