Training:
A. Find a tough 1 rep front squat in 10 minutes
B. Find a tough 1 rep weighted pull up in 10 minutes
C. 6 sets - increasing difficulty
1 hang clean, 5 push jerk
Run 200m
Rest 4 minutes
Music: Judas Priest - the original metal band that nearly all modern "rock" bands grew from.
Sport: Geoff Rowley
Notes:
A. 305 - fast, but tough
B. 135 - tough
C. 155,165,175,185,195, 215 - all rounds increasing speed. Last round was about 49 seconds
Sunday, February 26, 2012
Training - PM A. Row 2000m @ 85%
Rest 5-10 min
B.10 rounds for time
3 - HSPU
6 - Russian KBS - 2 pood
9 - 20" box jump
Rest 5-10 min
C. Airdyne 1.25 miles @ 85%
Rest 5-10 min
D. EMOTM - 25 double unders x 10 minutes
Music: Wolfmother
NOTES: A. 7:26 - felt great
B. 5:40 - fast, non stop movement
C. 3:40
D. only broke twice due to mistakes. All sets were under 16 seconds, 8/10 unbroken.
Saturday, February 25, 2012
PM1. 500m row repeats - x3 rest 3 minutes - Keep 1:40 pace, and control breathing.
PM2. Oly Tech work
PM3a. Eat as much food as is humanly possible.
PM3b. Drink several pints of beer that is too dark to see through.
2/24/12 Training/CF OPEN EVENT 1
AM: Open Event 1
7 Min AMRAP Burpees - jump to target 6'' above max reach
+
PM:
A. Band Back Squat - 19'' Box - 8x3 @ 75% 1RM; rest 1 min/set
B1. 3/Stone to Shoulder/ARM; rest 5 sec x 4
B2. 15 GHD Sit-ups; rest 1 min x 4
US EPA Title 40 Section 503 allows for wheat to be grown on sewage sludge.[22]Some uptake of heavy metals is possible.[23] Flour grown on sewage sludge is not USDA Certified Organic.[24]. Cereal crops such as wheat might become contamined with E. coli.[25] - from wikipedia, but still... now you really are eating shit.
warm up - 20 b-fly, 10 hspu, 10, ghd
Straight to it - Power Clean - Build to tough Single
20#5,225#,245#,265#,285# PR by 10#
+
3 sets - Hang clean tough x 3, row 25 sec @ MAX; rest 5 min
1. 205# - 170m
2. 225# - 167m
3. 235# - 167m
+
5 sets; rest 1 min
20 double unders
15 hspu
Tunes and Grinding the Crack:
Monday, February 20, 2012
Training- rest/endurance
Run 1 mile (road) - 6 minutes
Rest/walk 6 minutes Run 400m (65-70 sec pace)
Rest/walk 2 minutes Run 1 mile (off road) - 7-8 min pace
Rest/walk 3 minutes Run 400m (65-70 sec pace)
Tunes:
Judas Priest - Another thing coming
- One of my favorite bands of all time, I celebrate their entire catalogue
Notes - Really just needed to run today to see if I still had the gas tank... which I do.
Sunday, February 19, 2012
Training: A1 - Front Squat - 3,3,3; rest 20sec A2 - COVP pullups 25 ub x 3; rest 5 min
Rest 20 min
B. For Time
30 OHS 135#
100 du
20 Squat clean 135#
100 du
10 Thrusters 135#
Tunes:
Notes:
FS - 235,255,265
Pullups - all fast and ub
B: 11:40 - limiting factor here was my double unders, just now purchased a rope (that I just got in a replacement rope for) so they have not been in my training. OHS were ub, squat cleans were 1 at a time but were smooth, thrusters 6-4.
Friday, February 17, 2012
Snatch intense + DL intense (low volume)
A. Power Snatch. Squat Snatch, 1.3 x 5 sets, 5 min rest b/t sets
B. Deadlift, build to 95% of your 1RM quickly for a single
+
Set # 1:
15,12,9 rep rds for time:
Power Clean -115lb
Push-up Burpees
+ rest ~ 15 Minutes
Set # 2:
For time:
30 Thrusters - 95lb
Row 500m
Music:
Notes:
Snatch - 95,135,155, 185 (should have gone higher)
DL - 435 (tough, but not 95%)
Set 1: 2:58
Set 2: 3:08 (ouch, watch out for this little number)
Thursday, February 16, 2012
Training:
50 Weighted ring dips for time (add 33% bw)
+
7 min amrap
15 OHS - 75#
300m Row
Noise:
Notes: Dips - 4:55 (+60#) - 3 rounds - plus 15 OHS and 50m row.
Might get down on some hspu later - planning on running this weekend.
Tuesday, February 14, 2012
Training:
50 Weighted Pull-ups for time - use 33% bodyweight
Rest 1 Hour
Build to a tough 1 Rep Thruster
+
For Time:
30 Thruster 95#
10 Kbs 1.5 pood
20 Thruster 95#
20 Kbs 1.5 pood
10 Thruster 95#
30 Kbs 1.5 pood
MuSIC:
Cool Video
*People wonder how I can jump so high... This is what I did growing up. Think about about how many times a day I jumped as high as I could.
Notes - 50 pullups FT - 3:53 w/58# added
Tough Thruster - 231.5# (could have hit 240# + for sure)
MetCon: 6:40 (kbs unbroken, thrusters - broken)
Monday, February 13, 2012
Training:
21-15-9
30" Box Jump
C2B Pullups
Music:
* Completed this workout in 3:30... very dismal performance on my part. I came in straight from class, little warm up, still dressed in pants and just went for it. First round was smooth as a baby's ass but then I just DIED on the second round of pull ups. This killed my momentum and confidence. Not really sure what went on here because I never break on pull ups. Oh well, there will be more days ahead.
Sunday, February 12, 2012
Training:
5 min @ 70%:
row 10 strokes
7 knees to elbows
rest 2 min
5 min @ 80%:
15 double unders
5 burpees
rest 2 min
5 min @ 90%:
5 SDLHP- 95/65#
10 sit ups
rest 2 min
5 min @ 95%:
row 10 strokes
5 burpees
Music
** My jump rope shattered during the second phase of this... it was below freezing so I guess the rope was frozed solid.
5 rounds on the first phase
6 rounds on the SDLHP phase
6 rounds to finish and total meters rowed was 665. It was cold today.
***May go back out and either press or bench with bands later. Will see.
Friday, February 10, 2012
Training: OPT Tester
Row 250m
15 Kbs - 2 pood
25 Burpees
15 Kbs - 2 pood
Row 250m
+
Power Clean Max
-Rest 2 minutes
AMRAP in 8 minutes with 90% power clean max
Music
Results: Part 1 - 3:49 - should have been 3:40 if I had not paced the first 250m Part 2 - 275# (pleased since I havent Oly lifted in a whiiiiiille. Almost nailed 285# for a PR) Part 3 - 16 Reps in 8 minutes w/ 255#
- overall a good day, DROM drills between with some foam rolling. Knee feels better.
Thursday, February 9, 2012
Training.
A. build to a tough 10 unbroken reps per arm with KB TGU - rest as needed
b/t sets (WTF!?!?)
B. thruster speed practice - take from ground - like workout start; 5-10
reps/time; rest 1 min x 3-4
C. tabata push ups - total
Tunes.
Training Log:
A. 1.5 pood... This was terrible...
B. 135x10, 155x7,185x2, 1185x5
C. 112 total
Wednesday, February 8, 2012
WOD and MOD
WOD
Power Snatch - build to a tough double
EMOTM 7 TnG Power Snatch x 5minutes - build each set
50 hspu for time
MOD: Pantyraid - BeBa
My log:
Pwr Sn - 185# x 2 (pleased with this, still had a bit left)
EMOTM - 95#, 105#, 115#, 125#, 135# (pretty surprised I hit 135 x 7 for the last set)
50 hspu: 3:58, I had 25 in the first minute... then the wheels fell off.
Monday, February 6, 2012
After much deliberation and considering I have been on about 3 days of rest/recovery... I opted out of the burpee/kbs wod for the thruster/c2b wod.
10,9,8,7,6,5,4,3,2,1 Rep rounds for time of:
135# thruster
C2B Pull Up
Time: 13:34
I have NEVER done this many thrusters @ this heavy of a weight before...
Rounds 10,9, 3,2,1 Unbroken (all Pull ups unbroken)
- spent the majority of my time staring at the bar in the rack and wishing I was dead.
Still feeling about 75% today... and the wod dominated me. Breathing was the main factor (decreased lung capacity due to congestion). Give me a little time and this is a sub 10min wod fo sho.
Got a new artist I've been rockin... Mainly post wod foam rolling since all the music I can remember during workouts is about the first 15 seconds of whatever is playing once I start.
Oh and BTW... help me nail a big snatch by keeping your eyes and ears open for a decently priced NEW or USED oly bar.
Thursday, February 2, 2012
3RFT
25 KBS - 2pood
25 Burpees
No training today due to a bad sore throat and feeling like I have been hit by a F-350 Turbo Diesel. I will make up this one because it sounds terrible.
Wednesday, February 1, 2012
3 Sets
20 Unbroken Box Jumps @ 24"
20 Unbroken COVP Pull Ups
Rest walk 3 min
