Monday:
AM: Sq PT: Sprints.
PM: BHCF
5 strict pullups
10 deadlifts (225/155)
15 pushups
10 deadlifts (225/155)
15 pushups
4 rounds
Evolve.
Sunday, March 24, 2013
March 25 - 31 2013 (Open 13.4)
March 25 - 31 2013 (Open 13.4)
Monday:
AM: Sq PT: Sprints.
PM: BHCF
3:58 rx
Tuesday
1) EMOM for 5 minutes:
2 Clean & Jerks (full) @ 75% (185lbs)
Then, when the clock hits 5:00-
2 minute AMRAP of:
Clean & Jerks (full) @ 75% (155lbs x8)
*Score is total reps completed in 7 minutes. There are only 2 attempts allowed during the EMOM portion. The goal is to test consistency of technique and repeatability under load.
Strength
1.) LBBS 1X5 @ 275, 2X3 @ 305
Wednesday.
Rest.
Thursday.
Rest.
Friday.
13.4 prep
For 3 mins every 30 secs
1 C&J and 2 T2B @ 65% (155lbs)
Last set do 3 C&J and 6 T2B
...
10-9-8-7-6-5-4-3-2-1
Backsquat 135lbs
Burpees
Time: 7:18rx
Saturday 13.4
Movement Prep then:
7min AMRAP
3 C&J @135
3 T2B
Add 3 reps per movement per round.
Score: 73 reps. (13/15 C&J)
Sunday
Front squat warm up
Skill/Strength: Cleans
135lbs - squat, high hang, power
155lbs - power, high hang x2
165lbs - power, hang
185lbs - power, hang
205lbs - power, hang
215lbs - power, hang
Monday:
AM: Sq PT: Sprints.
PM: BHCF
March 18 - 24 2013 (Open 13.3)
March 18 - 24 2013 (Open 13.3)
Monday:
AM:
PM:
Strength: Front Squat 5-3-3-1-1-1 reps
Tuesday:
AM: Mayhem Barbell + Snatches & GHD
Wednesday: Rest (Mil Exercise)
Thursday:
PM: BHCF
12 Min AMRAP
"Randy" +
75 Power Snatches @ 75lbs
25 Wallballs
90 Double Unders
Muscle Ups
Score: 6:14 Randy (PR), 5 Muscle Ups.
Friday:
AM: SQ PT. Run 24 Mins. Did 20 Laps
PM: Skill Work.
Muscle Ups and Double Unders
3 Rounds not timed:
90 Double Unders
3-5 Muscle Ups
Saturday: 13.3
12 Min AMRAP
150 Wallballs
90 Double Unders
30 Muscle Ups
Score: 252. (12 Muscle Ups). Finished "Karen" @ 8:01, DU @ 9:51.
Sunday: Rest!!!! Holy Legs.
Monday:
AM:
PM:
Strength: Front Squat 5-3-3-1-1-1 reps
Then…
10 front squats (95/65)
10 hand-release pushups
10 hang power cleans (95/65)
10 pullups
10 hand-release pushups
10 hang power cleans (95/65)
10 pullups
AMRAP in 15 minutes
Score: 7 rounds with C2B pullups
AM: Mayhem Barbell + Snatches & GHD
Wednesday: Rest (Mil Exercise)
Thursday:
PM: BHCF
12 Min AMRAP
"Randy" +
75 Power Snatches @ 75lbs
25 Wallballs
90 Double Unders
Muscle Ups
Score: 6:14 Randy (PR), 5 Muscle Ups.
Friday:
AM: SQ PT. Run 24 Mins. Did 20 Laps
PM: Skill Work.
Muscle Ups and Double Unders
3 Rounds not timed:
90 Double Unders
3-5 Muscle Ups
Saturday: 13.3
12 Min AMRAP
150 Wallballs
90 Double Unders
30 Muscle Ups
Score: 252. (12 Muscle Ups). Finished "Karen" @ 8:01, DU @ 9:51.
Sunday: Rest!!!! Holy Legs.
March 11 - 17 2013 (Open 13.2)
March 11 - 17 2013 (Open 13.2)
Monday: Rest
AM: PT Cancelled
-----
PM:
1. Backsquat 3-3-3-3: 3x305, 3x315, 3x325, 3x335
2. Clean+Hang Clean: 2x135, 2x165, 2x185, 1x205, 1x215, 1x225, ....
3. BHCF WOD:
5 front squats (155/105) Add 10-20 lbs each round.
10 toes to bar
5 rounds
Time: 2:24 @ 165lbs!!!
Tuesday: Rest
Wednesday: 13.2
AM: SQ PT
PM: BHCF
Score: 5+1rx. Used this as a warm up, 80% effort.
PM: 13.2: 8+1rx
Thursday:
AM: Mayhem Barbell (Snatches)
Friday:
AM: sq pt: Run?
PM:
Teach and Skill Snatch/Burpees (no heavy weight)
Saturday: 13.2 - 8+27rx
Sunday:
2012 Games Chipper - all the way through in 21:14 mins. Scaled P. Cleans to 185 and Overhead squats to 135.
Monday: Rest
AM: PT Cancelled
-----
PM:
1. Backsquat 3-3-3-3: 3x305, 3x315, 3x325, 3x335
2. Clean+Hang Clean: 2x135, 2x165, 2x185, 1x205, 1x215, 1x225, ....
3. BHCF WOD:
5 front squats (155/105) Add 10-20 lbs each round.
10 toes to bar
5 rounds
Time: 2:24 @ 165lbs!!!
Tuesday: Rest
Wednesday: 13.2
AM: SQ PT
PM: BHCF
15 box jumps (24/20)
15 kb swings (55/35)
400m run (3 laps)
AMRAP in 20 minutes15 kb swings (55/35)
400m run (3 laps)
Score: 5+1rx. Used this as a warm up, 80% effort.
PM: 13.2: 8+1rx
Thursday:
AM: Mayhem Barbell (Snatches)
Friday:
AM: sq pt: Run?
PM:
Teach and Skill Snatch/Burpees (no heavy weight)
Saturday: 13.2 - 8+27rx
Sunday:
2012 Games Chipper - all the way through in 21:14 mins. Scaled P. Cleans to 185 and Overhead squats to 135.
Monday, March 11, 2013
March 04 - 10 2013 (Open 13.1)
March 04 - 10 2013 (Open 13.1)
Monday: Rest
-----
PM:
Shoot M4
Tuesday:
PM:
1. Hatch Squat: Week10 Day1 (Last day of hatch, I feel as if I'm very strong in this lift and need to balance the training across the Olympic Lifts aswell)
BS: 5x225, 5x240, 5x260, 5x275
FS: 5x185, 5x195, 5x210, 5x210
Then:
2. 80 walking lunges (40 per leg)
40 knees to elbows
40 burpee box jumps (24/20)
20 deadlifts (275/185)
20 squat cleans (135/95)
20 handstand pushups
In that order for RX. You only get one barbell and must adjust the weight on the fly. No plates laying around on the floor.
Time: 16:38
Wednesday: Rest
AM:
WAPS Test
Thursday:
AM:
1. Snatch Work: Work skill at weights of: 45lbs, 75lbs, 115lbs, 135lbs, 165lbs (failed)
Then:
2. 10 Burpees, 15 Snatches @75, 10 Burpees, 10 Snatches @135, 10 Burpees, 5 Snatches @165 (failed at 1 attempt)
PM:
3. Snatch Work:
- Sets of: 3 rounds of Hang Power Snatch+Squat Snatch+Split Snatch @ 75 & 95lbs
- Sets of: 2 rounds of Squat Snatch+Hang Split Snatch @ 125, 135, (1)145, (1)155
- Work at 165lbs. 5 Attempts got 1 Snatch.
Friday:
PM:
Teach and Skill Snatch/Burpees (no heavy weight)
Saturday:
1. Open 13.1
17 Min AMRAP
40 Burpees
30 Snatches @ 75
30 Burpees
30 Snatches @ 135
20 Burpees
30 Snatches @ 165
10 Burpees
AMRAP Snatches @ 210
Completed: 136 with Split time of 16:45 @ 135lbs
**Beat last year's snatch reps of Open 12.2 (28 reps). But goal is 151 overall, will re-attempt either 13.1 or 12.2.
Sunday: Rest/Skill
1. Skill: Handstand Walk & Bar Muscle Up
Monday: Rest
-----
PM:
Shoot M4
Tuesday:
PM:
1. Hatch Squat: Week10 Day1 (Last day of hatch, I feel as if I'm very strong in this lift and need to balance the training across the Olympic Lifts aswell)
BS: 5x225, 5x240, 5x260, 5x275
FS: 5x185, 5x195, 5x210, 5x210
Then:
2. 80 walking lunges (40 per leg)
40 knees to elbows
40 burpee box jumps (24/20)
20 deadlifts (275/185)
20 squat cleans (135/95)
20 handstand pushups
In that order for RX. You only get one barbell and must adjust the weight on the fly. No plates laying around on the floor.
Time: 16:38
Wednesday: Rest
AM:
WAPS Test
Thursday:
AM:
1. Snatch Work: Work skill at weights of: 45lbs, 75lbs, 115lbs, 135lbs, 165lbs (failed)
Then:
2. 10 Burpees, 15 Snatches @75, 10 Burpees, 10 Snatches @135, 10 Burpees, 5 Snatches @165 (failed at 1 attempt)
PM:
3. Snatch Work:
- Sets of: 3 rounds of Hang Power Snatch+Squat Snatch+Split Snatch @ 75 & 95lbs
- Sets of: 2 rounds of Squat Snatch+Hang Split Snatch @ 125, 135, (1)145, (1)155
- Work at 165lbs. 5 Attempts got 1 Snatch.
Friday:
PM:
Teach and Skill Snatch/Burpees (no heavy weight)
Saturday:
1. Open 13.1
17 Min AMRAP
40 Burpees
30 Snatches @ 75
30 Burpees
30 Snatches @ 135
20 Burpees
30 Snatches @ 165
10 Burpees
AMRAP Snatches @ 210
Completed: 136 with Split time of 16:45 @ 135lbs
**Beat last year's snatch reps of Open 12.2 (28 reps). But goal is 151 overall, will re-attempt either 13.1 or 12.2.
Sunday: Rest/Skill
1. Skill: Handstand Walk & Bar Muscle Up
Sunday, March 3, 2013
February 25 - March 03 2013 (Pre Open)
February 25 - March 03 2013 (Pre Open)
Monday:
AM:
Sprints 30M x24 (1:6). Then 6x15 pushups, 6x30 leglifts, 3x30 sec. planks.
-----
PM:
10-9-8-7-6-5-4-3-2-1
Hang Squat Cleans @ 155lbs
Burpees
Time: 12:51 Unbroken
*This was rough due to Sunday's WOD and morning's leglifts. LowerBack is sore!
Tuesday:
PM:
Hatch Back&Front squat Week9 Day1
BS: 5x225, 3x260, 2x295, 2x335, 1x355
Snatches (Full Squat) 15 total: 3x1, 4x3 (touch-n-go) @ 135lbs
Snatches felt great! I will keep doing this every week.
Wednesday:
AM:
5 Rounds: 20 Squats, 20 Pushups, 20 4count Flutterkicks, Run 2 Laps (533M)
Time: ~19:00mins
Thursday:
PM:
Front Squats: 5x185, 5x205, 3x225, 3x245, 2x275
AMRAP 16 Mins
5 Front Squats @ 135 (from floor)
10 Pushups (feet elevated on 45lb plate)
15 Wallballs @ 20lbs
Score: 8+2 Rounds
5 mins rest
Then: 3 Rounds of: 2 Squat Snatches @ 135 & 2 Ring Muscle Ups
Friday:
AM:
SQ PT: 1.5 Mile Run (Time: 9:37mins)
Saturday:
1. Hatch Squat week9 day2
- BS: 5x240, 5x275, 5x275, 5x275
- FS: 4x5x195 (from floor)
2. 30 Muscles with Forward Bail for time: 8:49mins
3. 5 Rounds: 10 Burpees, 10 Pullups, 10 Boxjumps 24in, 10 Pushups, 200M 30lb Medball Carry.
- Time: 15:52mins
4. Overhead Squats: 5x155, 3x185, 3x205, 2x215 (PR!!!), 1x225 (PR!!!)
Sunday:
1. 4.33 Mile Morning Ruck @ 1:20hours/mins
http://www.mapmyhike.com/routes/view/177919152
2. For Time:
- Reps of 10-8-6-4-2 of Fatbar Deadlifts @ 275
- 2 Rope Climbs & 3 Fatbar Muscle Ups after each DL round.
3. Strict Presses (Fat bar): 10x95lbs, 8x95lbs, 12x115lbs
Time: 13:48mins
Monday:
AM:
Sprints 30M x24 (1:6). Then 6x15 pushups, 6x30 leglifts, 3x30 sec. planks.
-----
PM:
10-9-8-7-6-5-4-3-2-1
Hang Squat Cleans @ 155lbs
Burpees
Time: 12:51 Unbroken
*This was rough due to Sunday's WOD and morning's leglifts. LowerBack is sore!
Tuesday:
PM:
Hatch Back&Front squat Week9 Day1
BS: 5x225, 3x260, 2x295, 2x335, 1x355
Snatches (Full Squat) 15 total: 3x1, 4x3 (touch-n-go) @ 135lbs
Snatches felt great! I will keep doing this every week.
Wednesday:
AM:
5 Rounds: 20 Squats, 20 Pushups, 20 4count Flutterkicks, Run 2 Laps (533M)
Time: ~19:00mins
Thursday:
PM:
Front Squats: 5x185, 5x205, 3x225, 3x245, 2x275
AMRAP 16 Mins
5 Front Squats @ 135 (from floor)
10 Pushups (feet elevated on 45lb plate)
15 Wallballs @ 20lbs
Score: 8+2 Rounds
5 mins rest
Then: 3 Rounds of: 2 Squat Snatches @ 135 & 2 Ring Muscle Ups
Friday:
AM:
SQ PT: 1.5 Mile Run (Time: 9:37mins)
Saturday:
1. Hatch Squat week9 day2
- BS: 5x240, 5x275, 5x275, 5x275
- FS: 4x5x195 (from floor)
2. 30 Muscles with Forward Bail for time: 8:49mins
3. 5 Rounds: 10 Burpees, 10 Pullups, 10 Boxjumps 24in, 10 Pushups, 200M 30lb Medball Carry.
- Time: 15:52mins
4. Overhead Squats: 5x155, 3x185, 3x205, 2x215 (PR!!!), 1x225 (PR!!!)
Sunday:
1. 4.33 Mile Morning Ruck @ 1:20hours/mins
http://www.mapmyhike.com/routes/view/177919152
2. For Time:
- Reps of 10-8-6-4-2 of Fatbar Deadlifts @ 275
- 2 Rope Climbs & 3 Fatbar Muscle Ups after each DL round.
3. Strict Presses (Fat bar): 10x95lbs, 8x95lbs, 12x115lbs
Time: 13:48mins
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