T2B, Burpees, Box Jumps, DUers & KBS, Wall Balls, Ring Push-ups, Rows... 21-18-15-12-9-6-3: KBS, GHD, DUers... Bike Trainer

TRAINING:

4 sets @ 90%:
15 toes to bar
10 burpees
15 box jumps - 24"
30 double unders
rest walk 3 min actively
(goal is all sets same time and effort)
2:39-2:37-2:50-2:48
+
10 min airdyne Z1 easy pace
Nice and easy figure 8 around the weight room
+
4 sets @ 90%:
10 KBS - 1.5/1pd
15 wall balls - 20/14# to 10 ft
15 ring push ups
Row 200 m
rest walk 3 min actively
(goal is all sets same time and effort)
2:07-2:00-1:58-1:57

21-18-15-12-9-6-3
UB 2 pood KB swings
UB GHD sit-ups
UB DUers
13:04

Bike Trainer
5 miles AFAP
17:35
17.3 ave mph

Testing: Deadlift & Muscle-ups, Squat Cleans & HSPU, Rows-C2B Chins-Burpees... Bench x 5

Saturday 2-26

Testing:

Phase 1
4 min of:
4 325# deadlift
4 muscle-ups... progressions off my toes

4rds

Rest 8 min

Phase 2:

6 min of
8 185# squat cleans... sucked!
12 hspu

2rds+6+6... finished rd 3 after time

Rest 6 min

Phase 3:

8 min of:
500 M row (50 sdlhp)
10 C2B pull-ups
10 burpee

2rds+50+8... finished rd 3 after time

Bench x5
135-185-225-275-315-335-350

Power Clean Singles, IWT: Push Jerk & DUers

A. Power Clean - 1,1,1; rest 5 min
135-155-185-205-225-240-250(F)-250-260(F)(F)(F)
3 sets:
12 push jerk - 135#/95#
Air Dyne 90 sec @ 90% (Subbed DUs)
(rest 5 min including last 2 min of last set)
As Rx'ed
+
3 sets:
20 squats
rest 20 sec
20 knees to elbows
rest 20 sec
As Rx'ed

I really was not feeling well this am... got to bed early so I came in instead of going back to bed... PC's were 20# under last 1RM and the IWT DUers were about the same reps that I got in 1min on Sunday (55-65)... hopefully I feel better for the testing day tomorrow

3 x 3 Front Squat & Hang Snatch, C2B Chin-ups & HSPU

Thursday 2-24

TRAINING:

A. Front Squat - 3,3,3; rest 3 min
only last set is tough 3
135-185-225-265-295-315-330-340(2)
B. Hang Snatch - 3 x 3 @ 80%; rest 90 sec
work on speed under bar and solid catch - do not rise till perfect at bottom
95-115-135x3
C1. CTB Chin Ups - 20 x 3; rest 2 min
work on speed, not fatigue
10+10 for each set
C2. HSPU - amrap x 3; rest 2 min
use game time speed/effort
19-16-13

10 min of: 5 Ring Dips, 5 DL, 5 HPC... 5 min of: Rope Climb & Wallballs... Bike Trainer

Tuesday 2-22

TRAINING:
as many rounds in 10 min @ 90%:
5 ring dips
5 Dead Lift - 135#/95#
5 hang power clean - 135#/95#
16 Rds... started a little slow, probably closer to 80%

rest 10 min... only got 5

as many rounds in 5 min @ 90%:
1 rope ascent
10 wall balls - 20/14# to 10ft
4 Rds... Havent been on the rope since summer

10 Weighted Ring Dips 25# x 3 sets
5 Weighted Strict Pull-ups 25# x 3 sets
15 GHD Sit-ups x 2 sets

Bike Trainer
30 mins hard
8.74 miles
16.5 ave mph

Close Grip Bench, Clean Grip Deadlift, Ring HSPU, GHD... Bike Trainer Intervals

Monday 2-21:

TRAINING:
A. Close Grip Bench Press - 60% 1RM; 8 sets of 2 @ 10X1; rest 45 sec
135-225-250# 10 sets of 2
B. Clean Grip Dead Lift @ 12X1 - 3 x 3 @ 80% effort; rest 2 min
225-275-315-365-385-395-405
C1. Ring HSPU - amrap x 3; rest 20 sec
7-7-8-7
C2. GH Raises @ 1010; 10 x 3; rest 3 min
As Rx'ed x 4

Bike Trainer
25 sets:
30 sec @ 50-60%
30 sec @ 90-95%
6.94 miles
16.4 ave mph

1 min AMRAP: KB Swings, Burpee Jumping Pull-ups, DUers... Chin-ups, Rows

Saturday 2-19

5 sets for total reps at 100% effort:
1 min amrap KB swings, 2 pood
32-33-33-34-34
1 min amrap burpee jumping pull-ups
11-10-10-11-10
1 min amrap double unders
41-54-53-71-50
5 min active rest

3 RFT:
20 chin-ups
400 M row (45# sdlhp x 40)
6:18... grip was toast

OHS 15RM, FT: Squat Snatch, pistols, C2B pull-ups,

Wednesday 2-16

Overhead Squat
15RM
150x20

For time:
20 squat snatch 95#
30 pistols
40 C2B pull-ups
30 pistols
20 squat snatch 95#

10:21

Muscle-ups, HSPU, GHD & L Pull-ups, Lunges

Tuesday 2-15:

3 muscle ups-breathe 10 times slowly x 8
Had trouble with the rings today getting started on sets 1-3 but did 3x8
+
1 advanced HSPU (advanced for you) every 30 sec for 12 min
Off of pirrouettes, head to 2 25# bumpers
+
In 6 minutes move from performing 5 GH raises and 3 L pull ups back and forth at a controlled pace
As Rx'ed
+
200 walking lunges slow and steady - with perfect form; do not kiss knee to ground "like it's a lover you haven't seen in 6 months!"
As Rx'ed

"Unbroken 2.0"... Bike Trainer

Monday 2-14:

TRAINING:
part 1:
"Unbroken 2.0"
7 rounds for time:
4 HSPU
5 squat clean - 135/105#
6 CTB chin ups
7 KBS - 2/1.5 pd

12:21

Bike Trainer
30 min spin
7.95 miles
15.7 ave mph

Deadlift 1-10-1-20-1-30

Saturday 2-12

Deadlift
1 - 495
10 - 365
1 - 505
20 - 235
1 - 525
30 - 235

The 10, 20, 30 weren't unbroken, 7+3, 12+5+3, 18+5+3+2+2... regrip on 10 and 20, touch and go on 30. My lower back and hammies were really tight, the 2nd and 3rd single felt good. Finished 5# under my last 1 rep but I did not come in with the mind set or the R&R for a 1RM PR, I might have kept going to try but I had to get to the gym for districts

Power Clean x 1/Split Jerk x 3, IWT: Hang Power Clean & Airdyne

Friday 2-11

A. Power Clean x 1/Split Jerk x 3 - 80% effort; rest 2 min x 3
135-155-185-205-215-225-235
+
5 sets:
Hang Power Clean x 7 unbroken light and fast
155-155-165-170-175
rest 0 sec
Airdyne 25 sec @ 97%... subbed 45# plate pushes for 25 sec
rest 4 min walking actively - if this is too much time you're not working hard enough

IWT: Back Squats/Deadlift & Burpees... T2B, Jump Switch Lunges, DB Swings... Bike Trainer

Thursday 2-10

IWT

5 sets
Back Squats - tough 8 reps
225-245-245-255-265
Burpees AFAP for 30 sec
rest 2 min
+
5 sets
Deadlift - tough 8 reps
275-275-275-275-275
Burpees AFAP for 30 sec
rest 2 min
+
Back Squats x 3
275-295-315-335-350
+
3 sets:
15 toes to bar
16 jump switch lunges
10 DB swings - 100#
rest 1 min

Bike Trainer
6 sets:
5 min 50-60%
30 Sec 100%

30+ min
7.8 miles
15.4 ave mph

Bike Trainer

Wednesday 2-9

5 miles AFAP
17:18
17.2 ave mph

"Linda"... Bike Trainer

Tuesday 2-8

"Linda" BW = 211.6#

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight (320#)
Bench press: body weight (215#)
Clean (Power): 3/4 body weight (160#)

Set up three bars and storm through for time

17:02 PR

Work Performed
168973.02 joules

Power Output
165.34 watts
0.22 horsepower

22:12 on 12-23-10 @ 212.8

Work Performed
169194.8 joules

Power Output
127.02 watts
0.17 horsepower

24:19 on 2-24-10 @ 215.8

31:09 on 11-8-09 @ 225

38:48 on 8-16-09 @ 240

Bike Trainer
30 min spin
7.90 miles
15.7 ave mph

1100M Swim... Thrusters & Weighted Pull-ups... Bike Trainer

Monday 2-7

Swim at SBU

50
100
150
200
250
300
50

rest got a bit longer on the 200-250-300 than I should have (3+ min)... in the pool for about 1 hour

For time:
135# Thrusters, 15 reps... UB
35# Weighted Pull-ups, 15 reps... UB
95# Thrusters, 21 reps... UB
25# Weighted Pull-ups, 21 reps... 10-5-3-3
65# Thrusters, 36 reps... 15-10-11
36 Pull-ups... 12-10-6-6-3

7:08.54

Bike Trainer
30 minutes
7.96 miles
15.8 ave mph

1RM Close Grip Bench... 3 sets: AMRAP 25# weighted pull-ups and ring dips, 50 DUers

Saturday 2-8

OPT # 108 TESTING

16" Close Grip Bench Press - find your 1RM
405#... might have been close to 17" on last attempt
(Compare this to latest power clean 1RM)
270#

Sub for "Flight Simulator"

3 sets of:
Weighted Pull-ups, 25#, AMRAP
12-11-9
Weighted Ring Dips, 25#, AMRAP
12-9-7
50 DUers

I really wanted to get 4 sets in but I was running late for practice

5 sets: Wall balls, Chin-ups, Snatch... and more Snatch

Thursday 2-6

OPT #107... we finally dug ourselves out!

5 sets:
30 unbroken wall balls
rest 20 sec
25 unbroken chin ups
rest 30 sec
Snatch 5 reps
135-135-135-145-150
rest 3 min

I added the snatch to get some BB work in

The sets of 145 and 150 were more like 5 singles.. all full squat snatch. Joni was still grocer shopping so I kept going.
155x3
165x2
170x1
Power Snatch
175x3
180x3
185x2
190x2
195x1
200x1

Bike Trainer

Wednesday 2-2

Still snowed in...

Bike Trainer
1 hour
30 sec sprint every 5 min
15.57 miles
15.5 ave mph

Bike Trainer Intervals

Tuesday 2-1

Stuck at home in a blizzard

Bike Trainer
5 min warm up
15 sets:
30 sec@ 50%
30 sec@ 90-95%
5 min cool down

25 min
6.89 miles
16.5 ave mph

6 hrs rest

Bike Trainer
5 sets
5 min 60-70%
1 min 100%

31 min
8.55 miles
16.4 ave mph