3 RFT @ 85-90-95-100%: Goblet Squat & Ring Dips - Row & KBS - Wall Balls & Chin-ups - Burpees & Box Jumps... Bike Ride

part 1:

3 rounds for time @ 85%:
20 goblet squat - 2pd/1.5 pd
15 ring dips
4:01
rest 10 min... 8 min rest

3 rds for time @ 90%:
Row 250 m... 25 SDLHP
12 KBS - 1.5/1pd
3:37
rest 10 min... 8 min rest

3 rds for time @ 95%:
15 wall balls
15 chin ups
2:53
rest 10 min

3 rds for time @ 100%:
10 burpees
15 box jumps - 24"/20"
4:09

rest 6 + hours

part 2:

Airdyne 45 min @ Z1
24 mile bike ride

3-2-1 Front Squat, Power Snatch: Tough Single & Touch and Go > Burpees

Thursday 4-28
TRAINING:

A. Front Squat @ 30X0; 3,2,1; rest 5 min
335-350-365
B. Power Snatch - build to a tough single quickly - leave some
135-160-185-200F-200
C. Power Snatch touch and go - 5 reps; rest 1 min x 3 - light and fast
155-155-155
+
Row 10 sec @ max effort
6 Burpees
rest 3 min... 2 min rest
Row 15 sec @ max effort
9 Burpees
rest 3 min... 2 min rest
Row 20 sec @ max effort
12 Burpees

went 20-15-10 instead of 10-15-20

10 min of: 30 DUers & 15 Power Snatch - 75# > 15 min @ Z1... Bike Ride

Tuesday 4-26
TESTING/TRAINING:

as many rounds/reps in 10 min:
30 Double Unders
15 Power Snatch - 75#
5 rds + 30 DUers + 14 power snatch
+
15 min airdyne @ Z1 post
15 min jog... 10-10:30 pace

Bike Ride, Frisco Trail
1hr on MTB pulling both kids in the trailer
Didnt even try to keep up with Joni on he road bike
Laid back ride and mainly flat

3x3: Hang Power Snatch - Snatch Balance > IWT: Clean & Jerk, Burpees, Chin-ups... Bike Trainer

Monday 4-25

TRAINING:

A. Hang Power Snatch - 3 x 3 @ 80%; rest 90 sec
155-155-155
B. Snatch Balance - 3 x 3 easy effort; rest 1 min
95-115-115

C. 5 sets @ 97-100%:
5 clean and jerk - 135/95#
10 burpees
15 chin ups
rest walk actively 6 min b/t sets
As Rx'ed... w/5 min b/t sets

Bike Trainer
40 min 85-90%

Weighted & Strict Chin-ups > "Lynne"

Saturday 4-23

Weighted mixed grip chin-ups 2-3 reps x 4 @ 21X0, rest 3 min
55x5
X3 = 75-90-100-110-120
X2 = 125-130

COVP strict pronated chin-ups AMRAP, 1 attempt
18, absolutely no kip

"Lynne"
Bench Press@ 210
32-22-18-18-18
Chin-ups (supinated)
43-30-27-28-25

10 reps for 20 min of: Wall Balls, Box Jumps, 205# Deadlift, Burpees

Friday 4-22
TESTING:

"every rep counts"
as many rounds in 20 min:
10 Wall Balls - 20/14# to 10 ft
10 BOx Jumps - 20"
10 Dead Lifts - 205/145#
10 Burpees

8 rds + 10 wallballs & 3 box jumps

I finished round 9 & 10 after time. All unbroken, but kinda slow and methodical. I could not get in a rythm on the box jumps and the new wall balls are really cumbersome.

10 min Z1, 50 TGU, 60 Sit-ups, 100 Lunges, 10 min @ Z1... Swim

Thursday 4-21
TRAINING:

10 min airdyne @ Z1
easy 10 min jog
+
25 TGU/arm slow and steady - 16/24 kg
35# went 5-8 reps R/L
+
20 sit ups; rest 1 min x 3
20 K2E x 3, rear is still raw
+
100 lunges slow and steady
As Rx'ed
+
10 min airdyne @ Z1
easy 10 min jog

Swim
Really worked on technique
Breathing, stroke, and kickboard work
In the pool for about an hour

TESTING: Squat Cleans & Rows > HSPU, DUers, KBS, DUers & Burpees... Swim

Tuesday 4-19
TESTING:

part 1:
2 rds for time:
30 squat clean - 95#
Row 250 m... 25 SDLHP
(every second counts)
8:01

The squat cleans + the rows had my low back in a knot after the first set. I had to do sets of 5 on the squat cleans as embarassing as that is... I had plenty of power/wind my back was the limiting factor

rest as needed
about 12 min

part 2:

for time:
25 HSPU
25 double unders
55 KBS - 2pd/1.5pd
25 double unders
25 burpees
7:59

The KBS were a bear coming off the DUers split up 16-14-10-10-5... I just couldnt seem to catch my breath
BURPEES SUCK!!

SWIM

1150M w/foatie
250M-500M at a time really working on left hand entry

3x3: Back Squat & Snatch Balance, UB C2B Chin-ups

Monday 4-16
TRAINING:

A. back squat @ 20X1; 3,3,3; rest 5 min
350-355-365
B. snatch balance - 3 x 3 @ 80%; rest 1 min b/t sets
135-135-135
C. 20 unbroken CTB chin ups; rest 4 min x 3
As Rx'ed, alt pull-ups/chin-ups

Bike Ride (MTB)

Sunday 4-17

Bike Ride
I really felt like getting on my MTB today
Started at Smith's and rode Frisco Trail to 24 mile marker, a couple miles past Morrisville, and back
~17 miles

About an hour and a half
~12 mph

Heavy Single: Hang Power Clean & Power Clean, Deadlift Reverse Pyramid, Heavy KBS, GHD, Anchored Sit-ups

Saturday 4-16

Heavy Single
Hang Power Clean = 215
Power Clean = 265

Deadlift Reverse Pyramid
500x2-450x4-405x6-355x8

Heavy KBS, 15 reps
70, 80, 90, 100, 100

Superset for 4 sets
GHD, 10 reps
Anchored sit-ups, 30 reps

TESTING: Push Press, Box Jumps, Airdyne, Muscle-ups... Swim

Friday 4-15
TESTING:

A. On a 30 sec countdown timer perform 1 push press from a rack position; weight starts at 135# for males and 95# for females; weight increases 10# total every 30 sec; if you fail on a rep once the weight becomes unmanageable you can try again only one more time with that weight on the next 30 sec countdown; if you make that weight, proceed with increasing weight the next set - record highest weight
255
REST 2 MIN

B. AMRAP Box Jumps in 90 sec - 20"/14"
35
REST 2 MIN

C. Airdyne Max Cals in 90 sec
28 Burpees
REST 2 MIN

D. 30 Muscle Ups for time... off my toes
4:21

Swim
1000M crawl (with foam floatie)
worked on head position, reach, and pull
need to focus on left arm entry next time

IWT: Hang Power Snatch, Rows - Snatch x 3

Thursday 4-14
TRAINING:

5 sets:
3 tough hang power snatch
150-160-165-170-170
absolutely 0 sec rest
Row 350 m @ 95-97%
35 SDLHP
walk rest 8 min b/t sets... 4:30 rest to save time

Snatch X3, 3 min rest
135x5-150-155-160-165-170

Bike Ride

Wednesday 4-13

Bike Ride

Around town nice and easy with Joni
Hard out and back on hwy D with Shad

About 1 hr 15 min

AMR in 20 min of: 15 UB Chin-ups, 30 UB Squats, 45 DUers... Swim

Tuesday 4-12
TRAINING:

as many rounds in 20 min:
15 unbroken chin ups
30 unbroken squats
45 unbroken double unders... these were definately BROKEN!

6 Rds + 13 chin ups

finished 7th rd after time
all chin ups and squats were unbroken

Swim
100x3

went after a late dinner... in and out in 15 min

Ring Work: HSPU, Push-ups, Dips, GHD

Monday 4-11
TRAINING:

A. ring hspu - amrap (-2) x 5; rest 2 min
9-7-6-6-5
B. ring push ups - amrap (-2) x 4; rest 2 min
20-20-20-22
C. ring dips - amrap (-2) x 3; rest 2 min
17-15-13
D. gh raises -15 x 3; rest 90 sec
As Rx'ed

Thrusters, C2B Chin-ups, Burpees... MP WOD: Deadlift & GHD

Saturday 4-9
TRAINING:

4 sets @ 95%:
10 fast thrusters - 95#/65#
10 faster CTB chin ups
10 fastest burpees
rest walk 4:30
As Rx'ed

3 RFT:
10 Deadlift, 315#
30 GHD Sit-ups
6:41 PR

8:41 on 12-21

Power Clean, Power Clean/Thruster, KBS... Bike Ride

Friday 4-8
TRAINING

A. Power Clean @ 13X1; 2,2,2,2; rest 4 min
135-185-225-245-245-250(X-X-1-X)*-245-250-255
B. Power Clean x 1/Thruster x 1; rest 4 min x 5 - 90%
225-225-235-235-245
C. KBS - 21 unbroken - 2pd/1.5pd; rest 90 sec x 3
As Rx'ed

*I turned the KTTS off and put in a cd and got my mind right...

Bike Ride... Joni's first ride, out to O hwy on Frisco and back
17 miles
1 hour 20 min
14mph

Deadlift, Clap Push-ups, GHD, FLR, DUers... Swim

Thursday 4-6

TRAINING:

A1. Dead Lift @ 11X1; 60% 1RM; 10 sets of 2; rest 30 sec
325 for all 10 sets
A2. 8 clap push ups @ 10X0; 10 sets; rest 30 sec
As Rx'ed
B. GH Raises @ 10X0; 8 x 4; rest 45 sec
C. FLR - 300 sec total on rings
I super-setted B and C for 5 sets - GHD 8 reps, FLR 60 sec
D. AMRAP DU's in 30 sec; rest 90 sec x 6
27-31-34-35-43-40

8hrs

Swim
5 continous sets
50M freestyle
50M breast stroke

100M freestyle

5K

Wednesday 4-6

5K

28:18

Nice easy pace on a beautiful day

3-29-10 = 27:01 PR
2-22-10 = 27:58
12-11-09 = 29:59 treadmill
11-9-09 = 29:39
10-9-09 = 34:52
9-4-09 = 34:42
7-20-09 = 34:59 treadmill
6-15-09 = 36:06
5-25-09 = 40:54
4-9-09 = 36:46 treadmill (plug came out)

3RFT: 6 Power Snatch - 135#, 15 C2B Pull-ups, 24 Wall balls... Swim

Tuesday 4-4
TESTING:

3 rounds for time:
6 power snatch - 135#/95#
15 CTB chin ups
24 wall balls - 20#/14# to 10ft

6:52

wall ball was leaking sand so I switched to 45# thrusters on the 2nd set

8hrs

Swim
50M breast stroke
50M freestyle
100M breast stroke
100M freestyle
150M breast stroke
150M freestyle
200M breast stroke
200M free style

10 @ min Z1, 50 TGU, 10 @ min Z1, Shoulder Press... 400M Runs

Monday 4-3

TRAINING:

10 min Airdyne @ Z1 (jog)
+
50 TGU - 16/12kg - slow and steady
took about 13 min
+
10 min airdyne @ Z1 (jog)

Shoulder Press
X5 135-160-175-185
X3 205-215-225

4 sets:
Run 400m @ 90%
walk rest 4 min actively
1:29-1:32-1:34-1:32
(rest 8 min)

4 sets:
Run 400m @ 90%
walk rest 4 min actively
1:32-1:33-1:34-1:32
(rest 8 min)... only took 4 min

4 sets:
Run 400m @ 90%
walk rest 4 min actively... only took 2 min
(all sets same output)
1:34-1:39-1:44-1:38

Bike Trainer

Sunday 4-3

Bike Trainer
1hr spin @ Z1
~15mph

cateye is needing new battery

KBS & Rows, Burpees & Rows, C2B Chin-ups & Rows

Sauturday 4-2
TRAINING:

4 sets:
15 KBS - 2/1.5 pd
Row 200 m @ 95%... 20 SDLHP
rest 5 min actively after each set of 15 KBS and row 200... rest 4 min
As Rx'ed
+
4 sets:
15 Burpees
Row 200 m @ 95%... 20 SDLHP
rest 5 min actively after each set of burpees and 200 m row... rest 4 min
As Rx'ed
+
4 sets:
15 CTB chin ups
Row 200 m @ 95%... 20 SDLHP
rest 5 min actively after each set of 15 chin ups and 200 m row... rest 4 min, 3 min on last 2
As Rx'ed

4 sets
25 GHD
25 EXT

FT: 50HSPU, 10 Pistols, 150 Sit-ups, 200 DUers... Swim

Friday 4-1
TESTING:

for time:
50 HSPU (6:00)
100 pistols (8:00)
150 sit ups (12:00)
200 double unders (5:00)

30:47

I have not been very strong on high rep HSPU lately 10-9-5-5-5 then 3's 2's and finished with 5 singles. Pistols were slow and steady, very tight on the left side. Situps were anchored and still SUCKED!! DUers I was able to string together fairly well but still had quite a few singles and misses.

8hrs

Swim
500M
300M (I started cramping, gotta drink less coffee)
100M
100M