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