Sunday 26 October 2014
[1] Rest/Recovery
Monday 27 October 2014
[1] Find Max Weight (not pass 80% of 1RM Jerk) of the following complex:
Squat Clean to Thruster + Split Jerk
*No pause during front rack, must be as a touch (dip/drive) and go with split jerk.
Weight: 135, 165, 185, 195, 205, 215, 215, 215, 215.
[2] 3 rounds for time:
12 Toes to Bar
10 Handstand Pushups, 4" deficit
6 Thrusters @ 135lbs
Time: 6:51
Tuesday 28 October 2014
[1] Front Squat
*Set 1 – 3 reps @ 80-85% (275)
*Set 2 – 2 reps @ 85-90% (285)
*Set 3 – 1 rep @ 90-95% (305)
*Set 4 – 3 reps @ 85-90% (285)
*Set 5 – 2 reps @ 90-95% (305)
*Set 6 – 1 rep @ 95-102% (315)
*Set 7 – 6 reps @ 80-85% (275)(4+2 reps)
~ Rest 2 minutes between sets
[2] Complete as many rounds and reps as possible in 6 minutes of:
6 Hang Power Cleans 135lbs
9 Burpees Over the Barbell
12 Chest-to-Bar Pull-Ups
Score: 3 + 17 (3 rounds + 2 C2B)
~ Rest 4 Minutes, then start at 10:00 min mark ~
[3] Complete as many rounds and reps as possible in 6 minutes of:
40 Double-Unders
20 Wall Ball Shots 20lbs
Score: 3 + 46 (3 rounds + 40 DU + 6 WB)
Wednesday 29 October 2014
[1] Deadlifts
Every 2 minutes, for 12 minutes (6 sets) of:
Deadlift
*Set 1 – 8 reps @ 50% (215)
*Set 2 – 6 reps @ 60% (255)
*Set 3 – 4 reps @ 70% (305)
*Sets 4-6 – 2 reps @ 80% (340)
[2] 4 rounds (UT)
10 Walking Lunges with 165lbs on back + 10 HBBS. Then walk the barbell back to rack.
~ Rest as needed
[3] 4x10 Strict Dips @ Tempo 10X1 (make sure to hold for 1 second at top each rep) (untimed)
Thursday 30 October 2014
[1] Rest
Friday 31 October 2014
[1] Rest
Saturday 1 November 2014
[1] Rest
Evolve.
Monday, October 27, 2014
Sunday, October 19, 2014
19 - 25 October 2014
Sunday 19 October 2014
[1] Rest/Recovery Sick #10
[2] I did do some "playing" with DBs for future ideas of WODs.
Monday 20 October 2014
Sick #11
AM
[1] 2.8 mile run. SQ 1st place. Pushed 90-95% pace.
PM
[*] Coached, then did WOD at home (and put together new Rogue Box)
[1] Five rounds for time of:
Dumbbell Complex* x 5 reps @ 35lbs per arm
V-Ups x 10 reps
Time: 19:02
*One rep of the Dumbbell Complex =
Start from the plank with dumbbells in hands
Right Arm Row
Push-Up
Left Arm Row
Push-Up
Jump to standing
Dumbbell Clean (hang power)
Front Squat x 2 reps
Push Press x 2 reps
Tuesday 21 October 2014
[WU] Skill Work: Handstand Pushup (platform & rings) & Rope Climbs
[1] Front Squat
(no prescribed tempo this week)
*Set 1 – 4 reps @ 75-80% (255)
*Set 2 – 3 reps @ 80-85% (270)
*Set 3 – 2 reps @ 85-90% (285)
*Set 4 – 4 reps @ 80-85% (270)
*Set 5 – 3 reps @ 85-90% (300x2)
*Set 6 – 2 reps @ 90-95%
*Set 7 – 6 reps @ 75-80% (255)
Rest 2 minutes between sets
[2] “Ups and Downs”Against a 12-minute running clock, complete the following:
at 0:00 on the Running Clock
For time:
50 Wall Ball Shots (reps: 30+20)
2 Rope Climbs (15′)
Time: 3:00
at 4:00 on the Running Clock
For time:
40 Wall Ball Shots (reps: 25+8+7)
2 Rope Climbs (15′)
Time: 2:35
at 8:00 on the Running Clock
For time:
30 Wall Ball Shots (reps: 18+12)
2 Rope Climbs (15′)
Time: 2:01
[3] EMOM
Reps of 12-10-8-6-4-2(+2)
- Chest 2 Bar Pullups, Unbroken Butterfly
*the 2(+2) is 2 C2B Pullups + 2 Muscle Ups.
Wednesday 22 October 2014
[1] Rest/Recovery... I barely got 4 hours of sleep night before cause of kid's ER.
Thursday 23 October 2014
[1] Power Clean Touch-N-Go (no pausing at ground/thigh/hip/rack)
9x135, 7x135, 5x165, 5x165, 3x165 (squat), 3x165 (squat)
[2] Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
*Set 1 – 8 reps @ 50% (215)
*Set 2 – 6 reps @ 60% (255)
*Set 3 – 4 reps @ 70% (295)
*Set 4 – 2 reps @ 80% (340)
*Set 5 – 2 reps @ 90% 385)
[3] EMOM 10 Mins
Speed Deadlift x 3 reps @ 275lbs
[4] For Time:
Run 1 Mile (7:09)
40 Bench Press @ BW (165lbs) (12:48)
Run 1 Mile (7:19)
40 Front Squats @ BW (165lbs)
Time: 25:41
Friday 24 October 2014
AM:
[1] Tabata PT (1 min rest between sets)
- Jumping Squats
- Bicycle Crunch
- Pushups
- Mountain Climbers
- Planks
- Supermans (back extensions)
PM:
[1] Jerk Skill Work from box
*Play with the weight to determine what is necessary for today. Do not overuse the wrist.
12 rounds (not timed) of the following complex as an EMOM.
3 Push Press + 1 Split Jerk
Weight: 135, 145, 155, 165, 175, 185, 175, 175, 175, 175, 175, 175
Rest only overhead, must rebound from front rack.
Saturday 25 October 2014
[1] Rest (unplanned) Power Outage
[1] Rest/Recovery Sick #10
[2] I did do some "playing" with DBs for future ideas of WODs.
Monday 20 October 2014
Sick #11
AM
[1] 2.8 mile run. SQ 1st place. Pushed 90-95% pace.
PM
[*] Coached, then did WOD at home (and put together new Rogue Box)
[1] Five rounds for time of:
Dumbbell Complex* x 5 reps @ 35lbs per arm
V-Ups x 10 reps
Time: 19:02
*One rep of the Dumbbell Complex =
Start from the plank with dumbbells in hands
Right Arm Row
Push-Up
Left Arm Row
Push-Up
Jump to standing
Dumbbell Clean (hang power)
Front Squat x 2 reps
Push Press x 2 reps
Tuesday 21 October 2014
[WU] Skill Work: Handstand Pushup (platform & rings) & Rope Climbs
[1] Front Squat
(no prescribed tempo this week)
*Set 1 – 4 reps @ 75-80% (255)
*Set 2 – 3 reps @ 80-85% (270)
*Set 3 – 2 reps @ 85-90% (285)
*Set 4 – 4 reps @ 80-85% (270)
*Set 5 – 3 reps @ 85-90% (300x2)
*Set 7 – 6 reps @ 75-80% (255)
Rest 2 minutes between sets
[2] “Ups and Downs”Against a 12-minute running clock, complete the following:
at 0:00 on the Running Clock
For time:
50 Wall Ball Shots (reps: 30+20)
2 Rope Climbs (15′)
Time: 3:00
at 4:00 on the Running Clock
For time:
40 Wall Ball Shots (reps: 25+8+7)
2 Rope Climbs (15′)
Time: 2:35
at 8:00 on the Running Clock
For time:
30 Wall Ball Shots (reps: 18+12)
2 Rope Climbs (15′)
Time: 2:01
[3] EMOM
Reps of 12-10-8-6-4-2(+2)
- Chest 2 Bar Pullups, Unbroken Butterfly
*the 2(+2) is 2 C2B Pullups + 2 Muscle Ups.
Wednesday 22 October 2014
[1] Rest/Recovery... I barely got 4 hours of sleep night before cause of kid's ER.
Thursday 23 October 2014
[1] Power Clean Touch-N-Go (no pausing at ground/thigh/hip/rack)
9x135, 7x135, 5x165, 5x165, 3x165 (squat), 3x165 (squat)
[2] Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
*Set 1 – 8 reps @ 50% (215)
*Set 2 – 6 reps @ 60% (255)
*Set 3 – 4 reps @ 70% (295)
*Set 4 – 2 reps @ 80% (340)
*Set 5 – 2 reps @ 90% 385)
[3] EMOM 10 Mins
Speed Deadlift x 3 reps @ 275lbs
[4] For Time:
Run 1 Mile (7:09)
40 Bench Press @ BW (165lbs) (12:48)
Run 1 Mile (7:19)
40 Front Squats @ BW (165lbs)
Time: 25:41
Friday 24 October 2014
AM:
[1] Tabata PT (1 min rest between sets)
- Jumping Squats
- Bicycle Crunch
- Pushups
- Mountain Climbers
- Planks
- Supermans (back extensions)
PM:
[1] Jerk Skill Work from box
*Play with the weight to determine what is necessary for today. Do not overuse the wrist.
12 rounds (not timed) of the following complex as an EMOM.
3 Push Press + 1 Split Jerk
Weight: 135, 145, 155, 165, 175, 185, 175, 175, 175, 175, 175, 175
Rest only overhead, must rebound from front rack.
Saturday 25 October 2014
[1] Rest (unplanned) Power Outage
Monday, October 13, 2014
12 - 18 October
Sunday 12 October 2014
[1] Rest/Recovery (SICK)
Monday 13 October 2014
[1] Every two minutes, for 10 minutes (5 sets):
Back Squat (from 1RM 390)
*Set 1 – 5 reps @ 55% (215)
*Set 2 – 5 reps @ 65% (255)
*Set 3 – 3 reps @ 75% (295)
*Set 4 – 2 reps @ 85% (330)
*Set 5 – 2 reps @ 90% (350)
Immediately followed by…
Every two minutes, for 6 minutes (3 sets):
Back Squat x 10 reps @ 78% (305)
[2] Three rounds for time of:
7 Deadlifts 315
7 Muscle-Ups (unbroken)
Time: 9:03
Rest exactly 3 minutes, and then…
[3] Three rounds for time of:
20 Wall Ball Shots (30/20 lbs)
15 Toes to Bar
Time: 5:02
Rest exactly 3 minutes, and then…
[4] 30 KB Burpee Box Step-Overs (55lb KBs, 20″ box)
Time: 10:20
Tuesday 14 October 2014
[1] Rest/Recovery... Sick
Wednesday 15 October 2014
[1] Rest/Recovery... Sick, but can coach.
[2] Just to get blood pumping:
2 rounds NFT (Not For Time)
Row 20 Cal
10 Walking Lunges
Then 30 minutes mobility
Thursday 16 October 2014
[1] Rest/Recovery. Sick Day 7
Friday 17 October 2014
[1] Rest/Recovery. Coached.
Sick Day 8
Saturday 18 October 2014
[1] Rest/Recovery. Sick Day 9
[1] Rest/Recovery (SICK)
Monday 13 October 2014
[1] Every two minutes, for 10 minutes (5 sets):
Back Squat (from 1RM 390)
*Set 1 – 5 reps @ 55% (215)
*Set 2 – 5 reps @ 65% (255)
*Set 3 – 3 reps @ 75% (295)
*Set 4 – 2 reps @ 85% (330)
*Set 5 – 2 reps @ 90% (350)
Immediately followed by…
Every two minutes, for 6 minutes (3 sets):
Back Squat x 10 reps @ 78% (305)
[2] Three rounds for time of:
7 Deadlifts 315
7 Muscle-Ups (unbroken)
Time: 9:03
Rest exactly 3 minutes, and then…
[3] Three rounds for time of:
20 Wall Ball Shots (30/20 lbs)
15 Toes to Bar
Time: 5:02
Rest exactly 3 minutes, and then…
[4] 30 KB Burpee Box Step-Overs (55lb KBs, 20″ box)
Time: 10:20
Tuesday 14 October 2014
[1] Rest/Recovery... Sick
Wednesday 15 October 2014
[1] Rest/Recovery... Sick, but can coach.
[2] Just to get blood pumping:
2 rounds NFT (Not For Time)
Row 20 Cal
10 Walking Lunges
Then 30 minutes mobility
Thursday 16 October 2014
[1] Rest/Recovery. Sick Day 7
Friday 17 October 2014
[1] Rest/Recovery. Coached.
Sick Day 8
Saturday 18 October 2014
[1] Rest/Recovery. Sick Day 9
Sunday, October 5, 2014
5 - 11 October 2014
Sunday 5 October 2014
[1] Rest / Recovery
Monday 6 October 2014
[1] EMOM 6 minutes (3 sets)
1st min - Row 16 Cal
2nd min - 60 Double Unders
*Trying to build up to 10 sets
[2] every 2 minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press (from Back) x5 reps @ 80-85%
Weight: 95, 105, 110, 110, 110
[3] 8 Rounds of the following complex. (max weight)
- 3 Back Squat
- 1 Thruster
- 1 Shoulder to Overhead
Weight: 165, 175, 185, 165, 175, 185, 190,195
[4] Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed
Single-Arm DB Row x 8-10 reps each @ 2111 @ 24kg KB
Rest as needed
Strict Toes to Bar x 6-8 reps @ 3110
Rest as needed
Tuesday 7 October 2014
[1] Five sets of:
Front Squat x 4-5 reps @ 41X1
(MUST move up in weight from last week by 4-6%)
Rest 3 minutes
Weight: 205x5, 215x5, 225x6, 235x6, 245x5
[2] Complete as many reps as possible in 4 minutes of:
- 1x Wallball 30lbs
- 1x Chest 2 Bar Pullups
Add +1 to each per round, up the ladder.
Score: 7+1 wallball
Rest exactly 8 minutes, and then:
[3]
Complete as many reps as possible in 4 minutes of:
- 1x Wallball, 2 for 1 @ 20lbs
- 1x Chest 2 Bar Pullups
Add +1 to each per round, up the ladder.
Score: 8 rounds
Wednesday 8 October 2014
[1] Split Jerk Skill Work
With PVC: Pressing Split Jerks 3x10, Jerk Balance 2x10
[2] Every 2 minutes, for 8 minutes (4 sets) of:
Deadlift
*Set 1 – 8 reps @ 50% (215)
*Set 2 – 6 reps @ 60% (255)
*Set 3 – 4 reps @ 70% (305)
*Set 4 – 2 reps @ 80% (345)
[3] EMOM 8 minutes (8 sets):
Speed Deadlift x 3 reps @ 65% (275)
Reset the barbell every time on the floor…do
not perform these touch and go.
[4] Complete rounds of 21, 15 and 9 reps for time of:
Parallette Decline Deficit Push-Ups
Ring Dips
Burpees to Target 6″ Over Reach
Time: 11:21
[5] Three sets of:
Reverse Hypers (unweighted) x 15 reps
Rest as needed
Strict Skin the Cat x 6 reps @ 3131
Rest as needed
GHD Situps x 15 reps
Rest as needed
[6] Walking Lunges, 165lbs back rack 3x10
Thursday 9 October 2014
[1] Rest
Friday 10 October 2014
AM:
[1] 6 Rounds for time
Run 400m
25 Pushups
25 Squats
Time: 16:38
PM:
[1] EMOM 10 Minutes
1st min - 12 Alternating DB Snatches @ 55lbs
2nd min - 15 DB Push Press @ 35lbs per arm
~ 5 min rest, then right into ~
[2] 21 - 15 - 9 for time:
Alternating DB Snatches @ 55lbs
DB Push Press @ 35lbs per arm
Time: 5:54
Saturday 11 October 2014
[1] Rest/Recovery (SICK)
[1] Rest / Recovery
Monday 6 October 2014
[1] EMOM 6 minutes (3 sets)
1st min - Row 16 Cal
2nd min - 60 Double Unders
*Trying to build up to 10 sets
[2] every 2 minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press (from Back) x5 reps @ 80-85%
Weight: 95, 105, 110, 110, 110
[3] 8 Rounds of the following complex. (max weight)
- 3 Back Squat
- 1 Thruster
- 1 Shoulder to Overhead
Weight: 165, 175, 185, 165, 175, 185, 190,
[4] Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed
Single-Arm DB Row x 8-10 reps each @ 2111 @ 24kg KB
Rest as needed
Strict Toes to Bar x 6-8 reps @ 3110
Rest as needed
Tuesday 7 October 2014
[1] Five sets of:
Front Squat x 4-5 reps @ 41X1
(MUST move up in weight from last week by 4-6%)
Rest 3 minutes
Weight: 205x5, 215x5, 225x6, 235x6, 245x5
[2] Complete as many reps as possible in 4 minutes of:
- 1x Wallball 30lbs
- 1x Chest 2 Bar Pullups
Add +1 to each per round, up the ladder.
Score: 7+1 wallball
Rest exactly 8 minutes, and then:
[3]
Complete as many reps as possible in 4 minutes of:
- 1x Wallball, 2 for 1 @ 20lbs
- 1x Chest 2 Bar Pullups
Add +1 to each per round, up the ladder.
Score: 8 rounds
Wednesday 8 October 2014
[1] Split Jerk Skill Work
With PVC: Pressing Split Jerks 3x10, Jerk Balance 2x10
[2] Every 2 minutes, for 8 minutes (4 sets) of:
Deadlift
*Set 1 – 8 reps @ 50% (215)
*Set 2 – 6 reps @ 60% (255)
*Set 3 – 4 reps @ 70% (305)
*Set 4 – 2 reps @ 80% (345)
[3] EMOM 8 minutes (8 sets):
Speed Deadlift x 3 reps @ 65% (275)
Reset the barbell every time on the floor…do
not perform these touch and go.
[4] Complete rounds of 21, 15 and 9 reps for time of:
Parallette Decline Deficit Push-Ups
Ring Dips
Burpees to Target 6″ Over Reach
Time: 11:21
[5] Three sets of:
Reverse Hypers (unweighted) x 15 reps
Rest as needed
Strict Skin the Cat x 6 reps @ 3131
Rest as needed
GHD Situps x 15 reps
Rest as needed
[6] Walking Lunges, 165lbs back rack 3x10
Thursday 9 October 2014
[1] Rest
Friday 10 October 2014
AM:
[1] 6 Rounds for time
Run 400m
25 Pushups
25 Squats
Time: 16:38
PM:
[1] EMOM 10 Minutes
1st min - 12 Alternating DB Snatches @ 55lbs
2nd min - 15 DB Push Press @ 35lbs per arm
~ 5 min rest, then right into ~
[2] 21 - 15 - 9 for time:
Alternating DB Snatches @ 55lbs
DB Push Press @ 35lbs per arm
Time: 5:54
Saturday 11 October 2014
[1] Rest/Recovery (SICK)
Sunday, September 28, 2014
28 September - 4 October 2014
Sunday 28 September 2014
[1] Rest / Recovery
Monday 29 September 2014
[1] Snatch Balance / Snatch Work
[2] Every 30 seconds, for 12 minutes perform the following:
Interval 1 (30s) – 32kg KB Cleans (squat) x 6 reps (right arm)
Interval 2 (60s) – Behind the Neck Strict Press x 6 reps @ 95lbs (started doing push press)
Interval 3 (90s) – Rest
* Still doing recovery/mobility work on left wrist/hand, but I'm coming back!
* The strict press got hard for my right shoulder due to the cleans, had to go into push press.
[3] For time:
Alternate between movements:
20-18-16-14-12-10-8-6-4-2 - Parallette Decline Pushups
10-9-8-7-6-5-4-3-2-1 - Box Jumps @ 40"
20-18-16-14-12-10-8-6-4-2 - GHD Situps
Time: 20:11
[4] 30 Mins of Mobility.
Tuesday 30 September 2014
[1] 10x Clean Pull + Hang Clean Pull + High Hang Clean Pull
* Use Straps!
Weight: 2x each at 185 - 195 - 205 - 215 - 225
(at 215 & 225 I did 3x Halting Deadlift Clean Pulls from 4" Deficit)
[2] Four Sets of:
Front Squat x 5-6 reps @ 41x1 Tempo
Rest 3 minutes
Weight: 185x6 - 205x6 - 215x6 - 225x5
[3] For Time:
*Alternate between movements
9-7-5 32kg KB Power Snatches
10-10-10 Toes to Bar
Time: 2:57
~Rest till the time hits 6:00, and then...
[4] 3 Rounds for time:
30 Wallballs @ 20lbs
20 C2B Pullups
Time: 8:44
Wednesday 1 October 2014
AM:
[1] "Riley"
For time:
Run 1.5 miles
150 burpees
Run 1.5 miles
Time: 33:49 no vest.
[1] Rest / Recovery
Monday 29 September 2014
[1] Snatch Balance / Snatch Work
[2] Every 30 seconds, for 12 minutes perform the following:
Interval 1 (30s) – 32kg KB Cleans (squat) x 6 reps (right arm)
Interval 2 (60s) – Behind the Neck Strict Press x 6 reps @ 95lbs (started doing push press)
Interval 3 (90s) – Rest
* Still doing recovery/mobility work on left wrist/hand, but I'm coming back!
* The strict press got hard for my right shoulder due to the cleans, had to go into push press.
[3] For time:
Alternate between movements:
20-18-16-14-12-10-8-6-4-2 - Parallette Decline Pushups
10-9-8-7-6-5-4-3-2-1 - Box Jumps @ 40"
20-18-16-14-12-10-8-6-4-2 - GHD Situps
Time: 20:11
[4] 30 Mins of Mobility.
Tuesday 30 September 2014
[1] 10x Clean Pull + Hang Clean Pull + High Hang Clean Pull
* Use Straps!
Weight: 2x each at 185 - 195 - 205 - 215 - 225
(at 215 & 225 I did 3x Halting Deadlift Clean Pulls from 4" Deficit)
[2] Four Sets of:
Front Squat x 5-6 reps @ 41x1 Tempo
Rest 3 minutes
Weight: 185x6 - 205x6 - 215x6 - 225x5
[3] For Time:
*Alternate between movements
9-7-5 32kg KB Power Snatches
10-10-10 Toes to Bar
Time: 2:57
~Rest till the time hits 6:00, and then...
[4] 3 Rounds for time:
30 Wallballs @ 20lbs
20 C2B Pullups
Time: 8:44
Wednesday 1 October 2014
AM:
[1] "Riley"
For time:
Run 1.5 miles
150 burpees
Run 1.5 miles
Time: 33:49 no vest.
10:14 1.5 mile, 12:56 burpees, 10:39 1.5 mile
PM:
[1] Every 2 minutes, 8 minutes (4 sets) of:
Deadlift (from 425-1RM)
*Set 1 - 8 reps @ 50% (215lbs)
*Set 2 - 6 reps @ 60% (255lbs)
*Set 3 - 4 reps @ 70% (300lbs)
*Set 4 - 2 reps @ 75% (320lbs)
[2] Every 90 Seconds, 12 minutes (8 sets):
Speed Deadlift x 3 reps @ 60% (255lbs) *Not touch and go.
[3] 5 Sets for max reps in 3 mins of:
Row 500m
Pushups, Parallette/Decline/Deficit x Max Reps
Rest 3 minutes between
Score: 144 Pushups
*Rounds (Row/Pushups): 1:48/30, 1:52/28, 1:51/30, 1:49/27, 1:47/29
Thursday 2 October 2014
[1] Rest/Recovery
[2] Destiny.PS4
Friday 3 October 2014
[1] 3 Position Halting Snatch Deadlifts
3 Reps EMOM for 10 Minutes
Weight: 185, 205, 205, 205, 205, 205
[2] Every minute, on the minute, for 12 minutes:
Front Squat x 1 (from 335 1RM)
*Sets 1-2 – 60% (205)
*Sets 3-4 – 70% (235)
*Sets 5-6 – 75% (255)
*Sets 7-8 – 80% (275)
*Sets 9-10 – 85% (285)
*Sets 11-12 – 85-90% (300)
[3] 8 Rounds for time:
Run 200m
10 Boxjumps @ 24" (UB)
5 Muscle Ups (UB)
Time: 19:18
*After this workout, I was having hard time breathing. It seems to be that I became sick.
Saturday 4 October 2014
[1] Rest Day... I am sick
PM:
[1] Every 2 minutes, 8 minutes (4 sets) of:
Deadlift (from 425-1RM)
*Set 1 - 8 reps @ 50% (215lbs)
*Set 2 - 6 reps @ 60% (255lbs)
*Set 3 - 4 reps @ 70% (300lbs)
*Set 4 - 2 reps @ 75% (320lbs)
[2] Every 90 Seconds, 12 minutes (8 sets):
Speed Deadlift x 3 reps @ 60% (255lbs) *Not touch and go.
[3] 5 Sets for max reps in 3 mins of:
Row 500m
Pushups, Parallette/Decline/Deficit x Max Reps
Rest 3 minutes between
Score: 144 Pushups
*Rounds (Row/Pushups): 1:48/30, 1:52/28, 1:51/30, 1:49/27, 1:47/29
Thursday 2 October 2014
[1] Rest/Recovery
[2] Destiny.PS4
Friday 3 October 2014
[1] 3 Position Halting Snatch Deadlifts
3 Reps EMOM for 10 Minutes
Weight: 185, 205, 205, 205, 205, 205
[2] Every minute, on the minute, for 12 minutes:
Front Squat x 1 (from 335 1RM)
*Sets 1-2 – 60% (205)
*Sets 3-4 – 70% (235)
*Sets 5-6 – 75% (255)
*Sets 7-8 – 80% (275)
*Sets 9-10 – 85% (285)
*Sets 11-12 – 85-90% (300)
[3] 8 Rounds for time:
Run 200m
10 Boxjumps @ 24" (UB)
5 Muscle Ups (UB)
Time: 19:18
*After this workout, I was having hard time breathing. It seems to be that I became sick.
Saturday 4 October 2014
[1] Rest Day... I am sick
Monday, September 22, 2014
21 - 27 September 2014
Sunday 21 September 2014
[1] Rest/Recovery
Monday 22 September 2014
[1] For Time:
Reps of 10-8-6-4-2
- Bar Muscle Ups
- Burpee Box Jumps @ 30"
--Row 250m at start of each round
Time: 13:37
[2] 3x10 (per arm) KB Press @ 16lbs
[3] 2x10 each of GH Raise & GHD Situps
Tuesday 23 September 2014
[1] 10 minute EMOM
- 2 Front Squats, Heavy
Weights: 255-305
[2] 12 minute AMRAP
Row 250
15 Wallballs 20lb
15 KB Swings @ 24kg
Time:
[3] 4 minute AMRAP
- Pistols
Wednesday 24 September 2014
AM:
[1] 6x (400m, 300m, 200m with 10sec rest b/t efforts) at 5k PR pace w/ 4min rest b/t sets
Pace: Mile Time = 5:30 (6:09-6:12) Mile Time = 6:00 (6:43-6:47)
Friday 26 September 2014
[1] Every minute, on the minute, for 10 minutes:
Back Squat x 2 reps (390 1RM)
*Sets 1-2 – 60% (235)
*Sets 3-4 – 70% (275)
*Sets 5-6 – 80% (315)
*Sets 7-8 – 85% (330)
*Sets 9-10 – 90% (350)
[2] Every minute, on the minute, for 15 minutes:
1st Min: 2 Muscle-Ups
2nd Min: 4 Strict Handstand Push-Ups
3rd Min: 8 Kettlebell Swings (32/24 kg)
Immediately followed by…
Five rounds for time of:
2 Muscle-Ups
4 Strict Handstand Push-Ups
8 Kettlebell Swings (32/24 kg)
Time: 4:39
[3] Snatch Grip Pulls w/ Back Extensions 5x10
Weight: 45-65-75-95-105
Saturday 27 September 2014
[1] Rest / Recovery (unplanned)
[2] Skateboarding
[1] Rest/Recovery
Monday 22 September 2014
[1] For Time:
Reps of 10-8-6-4-2
- Bar Muscle Ups
- Burpee Box Jumps @ 30"
--Row 250m at start of each round
Time: 13:37
[2] 3x10 (per arm) KB Press @ 16lbs
[3] 2x10 each of GH Raise & GHD Situps
Tuesday 23 September 2014
[1] 10 minute EMOM
- 2 Front Squats, Heavy
Weights: 255-305
[2] 12 minute AMRAP
Row 250
15 Wallballs 20lb
15 KB Swings @ 24kg
Time:
[3] 4 minute AMRAP
- Pistols
Wednesday 24 September 2014
AM:
[1] 6x (400m, 300m, 200m with 10sec rest b/t efforts) at 5k PR pace w/ 4min rest b/t sets
Pace: Mile Time = 5:30 (6:09-6:12) Mile Time = 6:00 (6:43-6:47)
Times 400m(total): 1:37(4:08), 1:30(3:57), 1:29(3:58), 1:35(4:05), 1:37(4:05), 1:28(3:52).
PM:
[1] 20 Min continuous clock (no rests):
8 Min AMRAP
15 Cal Row
15 Wallballs (UB)
15 Toes to Bar
Score: 3 rounds + 10 Cal
8 Min AMRAP
[1] 20 Min continuous clock (no rests):
8 Min AMRAP
15 Cal Row
15 Wallballs (UB)
15 Toes to Bar
Score: 3 rounds + 10 Cal
8 Min AMRAP
30 Walking Lunges
10 Burpees
30 Double Unders
Score: 3 rounds + 5 burpees
4 Min AMRAP
Pistols
Score: 65 reps
10 Burpees
30 Double Unders
Score: 3 rounds + 5 burpees
4 Min AMRAP
Pistols
Score: 65 reps
Thursday 25 September 2014
[1] Rest
[1] Rest
Friday 26 September 2014
[1] Every minute, on the minute, for 10 minutes:
Back Squat x 2 reps (390 1RM)
*Sets 1-2 – 60% (235)
*Sets 3-4 – 70% (275)
*Sets 5-6 – 80% (315)
*Sets 7-8 – 85% (330)
*Sets 9-10 – 90% (350)
[2] Every minute, on the minute, for 15 minutes:
1st Min: 2 Muscle-Ups
2nd Min: 4 Strict Handstand Push-Ups
3rd Min: 8 Kettlebell Swings (32/24 kg)
Immediately followed by…
Five rounds for time of:
2 Muscle-Ups
4 Strict Handstand Push-Ups
8 Kettlebell Swings (32/24 kg)
Time: 4:39
[3] Snatch Grip Pulls w/ Back Extensions 5x10
Weight: 45-65-75-95-105
Saturday 27 September 2014
[1] Rest / Recovery (unplanned)
[2] Skateboarding
Monday, September 15, 2014
14 - 20 September
Sunday 14 September 2014
[1] Skateboard - 2 hours
*Trying to get confidence back to do mini pipe. Real steep.
Monday 15 September 2014
[1] Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 65% (250) of 1-RM (385)
*Set 2 – 3 reps @ 75% (290)
*Set 3 – 1 rep @ 85% (330)
*Set 4 – 5 reps @ 75% (290)
*Set 5 – 3 reps @ 85% (330)
*Set 6 – 1 rep @ 95% (365)
*Set 7 – 1 rep @ 101-104% (390-400)
*Set 8 – MAX UNBROKEN REPS @ 90% (346)
*Feeling pain in lower back/hip. Not sure what, but it doesn't seem to be nerve or spine. I did 3 reps at 290, this was really hard. Then I rested, and just reracked 290 and it was too hard to just hold and walk it out. Not good... looks like I'm resting my squat muscles now.
[2] Five rounds for time of:
6 Ring Muscle Ups (3 rounds of 6 reps unbroken)
12 Walking Lunges, 135lbs on back (All unbroken)
Time: 9:50
Tuesday 16 September 2014
[1] Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Muscle-Up x 4 reps (for 2 rounds then did bar muscle ups)
Minute 2 – L-Sit Hold 30 Seconds unbroken
Minute 3 – Unbroken Double-Unders x 50 reps
[2] Every 5 minutes, for 25 minutes:
Row 500 Meters (Pace: 1:49-1:54 per 500m)
15 Wallballs
20 Ring Dips (did 15 rings dips for 2 rounds, then had to stop)
Completed 5 rounds.
[3] For time:
reps of 20-16-12-9-6-3
- Deficit, Decline, Parallette Pushups
- Strict Pullups
Time: 15:50
Wednesday 17 September 2014
[1] TEN rounds for time of:
15 Unbroken Wall Ball Shots 20lbs
10 Unbroken Toes to Bar
10 Burpee Box Jumps OVERS 24″
Time: 24:12
[2] Cool Down:
Row 50 Calories @ ~720 cal pace.
Time: 4:15
Thursday 18 September 2014
[1] Rest Day.
Friday 19 September 2014
[1] Deadlifts 5x3
Weights: 3x335, 3x345, 4x355, 3x365, 3x375
[2] 6 Rounds
*Work/Rest 1:1
25 Double Unders
10 C2B Pullups (unbroken)
10 Dips, bar
25 Double Unders
Times (round 1 through 6): 1:10, 1:09, 1:06, 1:05, 1:20, 1:30
Saturday 20 September 2014
[1] For Time:
21-15-9 (Unbroken)
Backsquats @ 225lbs
Toes to Bar
Time: 6:39
[1] Skateboard - 2 hours
*Trying to get confidence back to do mini pipe. Real steep.
Monday 15 September 2014
[1] Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 65% (250) of 1-RM (385)
*Set 2 – 3 reps @ 75% (290)
*Feeling pain in lower back/hip. Not sure what, but it doesn't seem to be nerve or spine. I did 3 reps at 290, this was really hard. Then I rested, and just reracked 290 and it was too hard to just hold and walk it out. Not good... looks like I'm resting my squat muscles now.
[2] Five rounds for time of:
6 Ring Muscle Ups (3 rounds of 6 reps unbroken)
12 Walking Lunges, 135lbs on back (All unbroken)
Time: 9:50
Tuesday 16 September 2014
[1] Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Muscle-Up x 4 reps (for 2 rounds then did bar muscle ups)
Minute 2 – L-Sit Hold 30 Seconds unbroken
Minute 3 – Unbroken Double-Unders x 50 reps
[2] Every 5 minutes, for 25 minutes:
Row 500 Meters (Pace: 1:49-1:54 per 500m)
15 Wallballs
20 Ring Dips (did 15 rings dips for 2 rounds, then had to stop)
Completed 5 rounds.
[3] For time:
reps of 20-16-12-9-6-3
- Deficit, Decline, Parallette Pushups
- Strict Pullups
Time: 15:50
Wednesday 17 September 2014
[1] TEN rounds for time of:
15 Unbroken Wall Ball Shots 20lbs
10 Unbroken Toes to Bar
10 Burpee Box Jumps OVERS 24″
Time: 24:12
[2] Cool Down:
Row 50 Calories @ ~720 cal pace.
Time: 4:15
Thursday 18 September 2014
[1] Rest Day.
Friday 19 September 2014
[1] Deadlifts 5x3
Weights: 3x335, 3x345, 4x355, 3x365, 3x375
[2] 6 Rounds
*Work/Rest 1:1
25 Double Unders
10 C2B Pullups (unbroken)
10 Dips, bar
25 Double Unders
Times (round 1 through 6): 1:10, 1:09, 1:06, 1:05, 1:20, 1:30
Saturday 20 September 2014
[1] For Time:
21-15-9 (Unbroken)
Backsquats @ 225lbs
Toes to Bar
Time: 6:39
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