Monday 25 August 2014
[WU] Lots of mobility
[1] 5 Rounds for time:
5 Front Squats @ 205lbs *taken from the floor.
10 Deadlifts @ 205lbs
15 GHD Situps
Run 400m
Time: 24:30rx
*Wrist is still a little swollen, but I can do pulling movements.
Tuesday 26 August 2014
Rest Day (UP) was suppose to play soccer
Wednesday 27 August 2014
AM:
[1] Every 2 minutes, for 10 minutes (5 sets):
4-Stop Halting Snatch Deadlift @ 95-105% of 1-RM Snatch
(Pause for 3 seconds at each of the following positions: 2″ off the floor, mid-patella, mid-thigh, “pockets”/high hang – USE STRAPS)
Weight: 205-215-205-215-215
[2] Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat
*Set 1 – 6 reps @ 60% (235>245)of 1-RM (385)
*Set 2 – 4 reps @ 70% (275>285)
*Set 3 – 2 reps @ 80% (315>325)
*Set 4 – 6 reps @ 70% (275>285)
*Set 5 – 4 reps @ 80% (315>325)
*Set 6 – 2 reps @ 90% (350>355)
*Set 7 – 4 reps @ 85% (330>335)
*Set 8 – 4 reps @ 85% (330>335)
Same loads as last week for those that missed any lifts. If you made all lifts last week, you may increase the weight – but do not increase by more than 3%.
Thursday 28 August 2014
[WU] Row/Mobility/Row/Mobility
[1] Deadlift, build up close to 1RM, no PRs: 135x5, 225x5, 275x5, 315x3, 335x1, 365x1, 385x1, 395x1, 405x1 (97%)
[2] 20 min EMOM (5 rounds):
- 1st min: 15 Boxjumps @ 30"
- 2nd min: 20 Strict KB Press w/right arm @ 16kg
- 3rd min: 20 Strict KB Press w/left arm @ 10kg
- 4th min: 20 Pullups
*round 1: all done rx and unbroken
*round 2: all UB, 20 KB Push press right arm @ 24kg
*round 3: missed boxjump and re-injured left wrist, right arm KB clean & press @ 24kg, 10 strict press left arm, cancelled pullups
*round 4: all rx and UB
*round 5: all rx, broke up pullups at 12+8.
*did an extra min/20 pullups at 12+8 following round 5. (40 pullups in 2 mins, 20 EMOM)
[3] Reps 10-10-8-8-6-6-4-4-2-2 Of 9" Deficit Pushups (feet elevated)
*untimed, minimal rest between sets. No more than 1 minute rest.
Reps 10-10: tempo - 1010
Reps 8-8: tempo - 2120
Reps 6-6: tempo - 3130
Reps 4-4: tempo - 4140
Reps 2-2: tempo - 5150
*Great arm pump yo! lol.
Friday through Monday
*Four day weekend (Labor Day), Rest and Recovery wrist, mind, spirit. Get outside, explore, geocache, etc.
Hit next week hard!
Evolve.
Monday, August 25, 2014
Sunday, August 17, 2014
17 - 23 August
Monday 18 August 2014
[1] Every two minutes, for 10 minutes (5 sets):
Muscle Snatch x 1 rep
(building over the course of the 5 sets to a heavy single)
Weight: 95, 105, 115, 125, 130
immediately followed by…
[2] Every two minutes, for 10 minutes (5 sets):
Power Snatch x 1 rep
(building over the course of the 5 sets to a heavy single)
Weight: 135, 145, 155, 165, 175
immediately followed by…
[3] Every two minutes, for 10 minutes (5 sets):
Snatch x 1 rep
(building over the course of the 5 sets to a heavy single)
Weight: 165, 175, 185, 190, 195
[4] Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat
*Set 1 – 6 reps @ 60% (235) of 1-RM (385)
*Set 2 – 4 reps @ 70% (275)
*Set 3 – 2 reps @ 80% (315)
*Set 4 – 6 reps @ 70% (275)
*Set 5 – 4 reps @ 80% (315)
*Set 6 – 2 reps @ 90% (350)
*Set 7 – 4 reps @ 85% (330)
*Set 8 – 4 reps @ 85% (330)
[5] 3 Rounds UT
6 Strict Deficit Pushups - 1st Strict, 2nd 4", 3rd 6"
15 Second L-Seat Hold on rings - 3rd 20 sec
10 from knees box jumps - 1st reg, 2nd 8", 3rd 12"
Tuesday 19 August 2014
[1] Five sets of:
- Narrow-Grip Overhead Squat x 3 reps @ 3311 135, 155, 155, 155, 155
Rest 90 seconds
- Weighted Chest-to-Bar Pull-Ups x 4-6 reps @ 21X0 (32lbs) *I need to do this more often
Rest 90 seconds.
[2] Bench Press
*Set 1 – 5 reps @ 60% (155) of tested 1-RM (260)
*Set 2 – 3 reps @ 75% (195)
*Set 3 – 1 rep @ 85% (215)
*Set 4 – 3 reps @ 80% (205)
*Set 5 – 3 reps @ 85% (215)
*Set 6 – 2 reps @ 90% (235)
*Set 7 – 8 reps @ 75-78% (195-202) Set 7&8 I did reps till in hit 16 (6-4-3-3)
*Set 8 – 8 reps @ 75-78% (195-202)
Rest exactly 2 minutes between sets.
Wednesday 20 August 2014
[1] Every minute, on the minute, for 6 minutes:
Front Squat x 1 rep
Loads per set (by %): 50(175), 60(205), 70(235), 75(250), 80(265), 85(285)
(To be clear, you probably don’t need warm-up sets before you lift 50% of your 1-RM.)
[2] Every 2 minutes, for 20 minutes (10 sets):
Clean x 1 rep
Loading per set (by %): 60(160), 65(175), 70(185), 75(205), 80(215), 85(225), 85-90(230), 90(235), 90-95(245), 95-98(255)
[3] Every minute, on the minute, for 30 minutes: 15 Minutes.
Minute 1 – 20 Jumping Squats 75lbs
Minute 2 – 15 Unbroken Wall Ball Shots 20lbs
Minute 3 – 10 Toes to Bar
*Suppose to be 30 mins, but I was running out of time (10 rounds)
*Suppose to be jumping lunges, but those were way to hard and would take me up to the minute or more.
*Suppose to be 30lb WB, only had 20lbs.
Thursday 21 August 2014
Rest Day - Planned
[1] Soccer Game
Friday 22 August 2014
Rest Day - Unplanned
Saturday 23 August 2014
[1] EMOM for 10 Minutes
Backsquat x 1 rep
Sets 1-2 - 55% (225)
Sets 3-4 - 65% (275)
Sets 5-6 - 75% (305)
Sets 7-8 - 80% (315)
Sets 9-10 - 85% (335)
[2] Every 90 Seconds, for 15 minutes (10 sets)
Split Jerk x 1 Rep
Loads by %: 55(135), 65(160), 70(170), 75(185), 80(195), 85(205), 90(220), 95(230) failed @ 230 and injured wrist during bail. Elbow got caught ontop of jerk box as the weight was being dropped, so impact was all on my wrist. 95+(235), 95+(240)
[3] For Time:
Double Unders - 150-120-90-60-30
Toes to Bar - 50-40-30-20-10
*Alt. between.
Time: 15:39rx
[1] Every two minutes, for 10 minutes (5 sets):
Muscle Snatch x 1 rep
(building over the course of the 5 sets to a heavy single)
Weight: 95, 105, 115, 125, 130
immediately followed by…
[2] Every two minutes, for 10 minutes (5 sets):
Power Snatch x 1 rep
(building over the course of the 5 sets to a heavy single)
Weight: 135, 145, 155, 165, 175
immediately followed by…
[3] Every two minutes, for 10 minutes (5 sets):
Snatch x 1 rep
(building over the course of the 5 sets to a heavy single)
Weight: 165, 175, 185, 190, 195
[4] Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat
*Set 1 – 6 reps @ 60% (235) of 1-RM (385)
*Set 2 – 4 reps @ 70% (275)
*Set 3 – 2 reps @ 80% (315)
*Set 4 – 6 reps @ 70% (275)
*Set 5 – 4 reps @ 80% (315)
*Set 6 – 2 reps @ 90% (350)
*Set 7 – 4 reps @ 85% (330)
*Set 8 – 4 reps @ 85% (330)
[5] 3 Rounds UT
6 Strict Deficit Pushups - 1st Strict, 2nd 4", 3rd 6"
15 Second L-Seat Hold on rings - 3rd 20 sec
10 from knees box jumps - 1st reg, 2nd 8", 3rd 12"
Tuesday 19 August 2014
[1] Five sets of:
- Narrow-Grip Overhead Squat x 3 reps @ 3311 135, 155, 155, 155, 155
Rest 90 seconds
- Weighted Chest-to-Bar Pull-Ups x 4-6 reps @ 21X0 (32lbs) *I need to do this more often
Rest 90 seconds.
[2] Bench Press
*Set 1 – 5 reps @ 60% (155) of tested 1-RM (260)
*Set 2 – 3 reps @ 75% (195)
*Set 3 – 1 rep @ 85% (215)
*Set 4 – 3 reps @ 80% (205)
*Set 5 – 3 reps @ 85% (215)
*Set 6 – 2 reps @ 90% (235)
*Set 7 – 8 reps @ 75-78% (195-202) Set 7&8 I did reps till in hit 16 (6-4-3-3)
*Set 8 – 8 reps @ 75-78% (195-202)
Rest exactly 2 minutes between sets.
Wednesday 20 August 2014
[1] Every minute, on the minute, for 6 minutes:
Front Squat x 1 rep
Loads per set (by %): 50(175), 60(205), 70(235), 75(250), 80(265), 85(285)
(To be clear, you probably don’t need warm-up sets before you lift 50% of your 1-RM.)
[2] Every 2 minutes, for 20 minutes (10 sets):
Clean x 1 rep
Loading per set (by %): 60(160), 65(175), 70(185), 75(205), 80(215), 85(225), 85-90(230), 90(235), 90-95(245), 95-98(255)
[3] Every minute, on the minute, for
Minute 1 – 20 Jumping Squats 75lbs
Minute 2 – 15 Unbroken Wall Ball Shots 20lbs
Minute 3 – 10 Toes to Bar
*Suppose to be 30 mins, but I was running out of time (10 rounds)
*Suppose to be jumping lunges, but those were way to hard and would take me up to the minute or more.
*Suppose to be 30lb WB, only had 20lbs.
Thursday 21 August 2014
Rest Day - Planned
[1] Soccer Game
Friday 22 August 2014
Rest Day - Unplanned
Saturday 23 August 2014
[1] EMOM for 10 Minutes
Backsquat x 1 rep
Sets 1-2 - 55% (225)
Sets 3-4 - 65% (275)
Sets 5-6 - 75% (305)
Sets 7-8 - 80% (315)
Sets 9-10 - 85% (335)
[2] Every 90 Seconds, for 15 minutes (10 sets)
Split Jerk x 1 Rep
Loads by %: 55(135), 65(160), 70(170), 75(185), 80(195), 85(205), 90(220), 95(230) failed @ 230 and injured wrist during bail. Elbow got caught ontop of jerk box as the weight was being dropped, so impact was all on my wrist.
[3] For Time:
Double Unders - 150-120-90-60-30
Toes to Bar - 50-40-30-20-10
*Alt. between.
Time: 15:39rx
Friday, August 15, 2014
10 - 16 August
Monday 11 August 2014
10 GH Raise
10 GHD Situps
Tuesday 12 August 2014
[1] Front Squats 5-5-5-3-3-3-1-1-1:
Weight: 3×5@245, 3×3@275, 3×1@305
[2] 4 rounds for time:
5 Muscle Ups
10 Deadlifts @ 225lbs
20 Wallballs
Time: 11:51
Wednesday 13 August 2014
Friday 15 August 2014Weight: 3×5@245, 3×3@275, 3×1@305
[2] 4 rounds for time:
5 Muscle Ups
10 Deadlifts @ 225lbs
20 Wallballs
Time: 11:51
Wednesday 13 August 2014
AM:
[1] For Time:
Reps of 15-12-9
Thrusters @ 155lbs
Bar Facing Burpees
Time: 9:09
*Thrusters reps: 15 (6+5+4), 12 (4+4+4), 9 (4+5)
[2] For Time:
50 Toes 2 Bar
40 Pushups
30 Pistols
20 Strict Pullups
10 Box Jumps @ ~40inch
Time: 10:51
PM:
[1] For Time:
5 Rounds:
20 KB Snatches @ 24kg (10 per arm)
200m Run
30 ABMAT Situps
Time: 14:59
Thursday 14 August 2014
[1] Rest Day
[1] For Time:
Reps of 15-12-9
Thrusters @ 155lbs
Bar Facing Burpees
Time: 9:09
*Thrusters reps: 15 (6+5+4), 12 (4+4+4), 9 (4+5)
[2] For Time:
50 Toes 2 Bar
40 Pushups
30 Pistols
20 Strict Pullups
10 Box Jumps @ ~40inch
Time: 10:51
PM:
[1] For Time:
5 Rounds:
20 KB Snatches @ 24kg (10 per arm)
200m Run
30 ABMAT Situps
Time: 14:59
Thursday 14 August 2014
[1] Rest Day
[1] 20 Rep HBBS @ 295lbs for 20 Reps
[2] Do 7 Sets of the following complex; find max weight.
*Must do the movement as prescribed; no combining movements (squat clean thrusters... vs power clean+Front squat+Push Press)
- Deadlift
- Hang Power Clean
- Front Squat
- Push Press
- Back Squat
- Snatch Grip Push Press
- Overhead Squat
Weight: 135, 145, 155, 165, 185, 205, 215,
[3] 6 Rounds for time:
5 Clean & Jerks @ 135lbs
+1 Muscle Up to each round (round 1 do 1, round 6 do 6)
Time: 7:15 *first 3 rounds unbroken and continuous movement. Forcing myself to stay tight and not do singles.
[4] Hand Stand walk skillwork.
Saturday 16 August 2014
[1] Split Jerk Skillwork
- 5x Half Split push jerk: 45, 75, 95, 125
- 5x Pressing Split Jerk Drop (from toes): 45, 75, 95, 95
[2] 5 Rounds for time:
5 Overhead Squats @ 135lbs
10 Toes 2 Bar (unbroken)
15 KB Walking Lunges, Front Racked @ 24kg each arm
20 Double Unders
Time: 13:10
[3] 10 Min EMOM - UNBROKEN
1st Min: 6 Bench Press @ 145lbs
2nd Min: 6 Power Cleans @ 165lbs
10 Reps on the last round; atleast 6/10 unbroken
3 - 9 August
Arrived In Misawa, Japan!!!
Tuesday or Wednesday 5/6 August 2014
Thursday 7 August 2014
Friday 8 August 2014
Tuesday or Wednesday 5/6 August 2014
First WOD in Japan!!!
[1] Front Squat + Back Squat complex (work up to heavy today’s max): 3 FS x295 + 6 BS x295 (use rerack quickly to transition front to back, otherwise unbroken)
[2] Forgot exactly what the WOD is above, but this is what I did:
For Time:
50 Double Unders
21 Front Squats @ 135lbs
21 GHD Situps
21 Toes 2 Bar
15 Front Squats @ 155lbs
15 GHD Situps
15 Toes 2 Bar
9 Front Squats @ 185lbs
9 GHD Situps
9 Toes 2 Bar
50 Double Unders
Time: 12:10rx
First WOD in Japan; 4/5 Days of no WODs. My legs hurt today on this one.
[1] Front Squat + Back Squat complex (work up to heavy today’s max): 3 FS x295 + 6 BS x295 (use rerack quickly to transition front to back, otherwise unbroken)
[2] Forgot exactly what the WOD is above, but this is what I did:
For Time:
50 Double Unders
21 Front Squats @ 135lbs
21 GHD Situps
21 Toes 2 Bar
15 Front Squats @ 155lbs
15 GHD Situps
15 Toes 2 Bar
9 Front Squats @ 185lbs
9 GHD Situps
9 Toes 2 Bar
50 Double Unders
Time: 12:10rx
First WOD in Japan; 4/5 Days of no WODs. My legs hurt today on this one.
Thursday 7 August 2014
[1] Find a heavy set of the following complex, then do it for 7 sets:
1 Power Snatch + 2 Snatch Grip Push Press (behind neck) + 2 OHS with 2 sec. pause at bottom.
Weights used: 165, 165, 165, 165, 175, 175, 175
[2] For Time:
*Alternating between movements:
Row For Calories: 20-18-16-14-12-10-8-6-4-2
Push Press/Jerk @ 135lbs: 10-9-8-7-6-5-4-3-2-1
Time: 13:10 unbroken.
1 Power Snatch + 2 Snatch Grip Push Press (behind neck) + 2 OHS with 2 sec. pause at bottom.
Weights used: 165, 165, 165, 165, 175, 175, 175
[2] For Time:
*Alternating between movements:
Row For Calories: 20-18-16-14-12-10-8-6-4-2
Push Press/Jerk @ 135lbs: 10-9-8-7-6-5-4-3-2-1
Time: 13:10 unbroken.
Friday 8 August 2014
[1] 20 Rep Back Squat: 20 @ 275
[2] For Time:
21-15-9
Deadlift 315lbs
Box jump 24”
Time: 13:10 *I really need to deadlift more often
*Power Clean 225 + Front Squat to put the bar on the rack
[3] 5 Rounds (UT)
5 Strict Press @ 135lbs
10 Pistols
Then 2×5 Muscle Ups
[2] For Time:
21-15-9
Deadlift 315lbs
Box jump 24”
Time: 13:10 *I really need to deadlift more often
*Power Clean 225 + Front Squat to put the bar on the rack
[3] 5 Rounds (UT)
5 Strict Press @ 135lbs
10 Pistols
Then 2×5 Muscle Ups
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[2] 1 Power Clean + 5 Push Press: Weights: 165, 185, 195, 205, 195, 185, 165 (for 10 reps)
[3] 20 Rep Squat: 13 reps @ 295lbs. *Just wasn’t feeling it today
[4] 3 Rounds for time:
12 Overhead Walking Lunges @ 135lbs
*Drop bar and snatch at 6 Rep mark
30 Double Unders
3 Muscle Ups
Time: 8:01