Tuesday, January 31, 2012

Dynamic Warm-Up
Foam Rolling

4 sets @ 100% effort
3 Tough Squat Cleans
10 Burpees AFAP
Rest 2 minutes

+

4 sets @ 100% effort
Row 30 seconds
Rest 2 minutes

Sunday, January 29, 2012

A. chin up weighted pronated med grip - build to a 1RM

(score is weight added + BWT)

B. perform AMRAP reps @ 3010 same grip for part A

(weight used is 85% of TOTAL in part A, not total of weight added in part A)

i.e. 50# DB + 120# BWT = 170# score - 85% of 170 = 144, therefore weight used in part B is 144-120 # BWT = 24# DB added

+

50 TGU slightly heavy - slow and steady, NOT for time

Saturday, January 28, 2012

AMRAP in 7 Minutes

10 Thruster w/ 75#
5 burpee

Wednesday, January 25, 2012

Dynamic Warm
1 200m sprint increasing speed throughout
Foam Rolling of both anterior and lateral thighs
Row 200m easy

3 sets
3 TnG Clean Pulls @ 120% of 1 RM clean
Sprint 20 sec @ 95%
Rest 3 min

+

3 sets
5 TnG PC - Tough
Row 20 sec @ Max Effort
Rest 3 min

+

3 Sets
7 TnG HC - Tough
Row 20 sec @ Max Effort
Rest 3 min

Tuesday, January 24, 2012

A. Back Squat - @ 20x1 - Build to a tough single
B. Back Squat - @ 20x1 - 85% of A - AMRAP 1 set
C. Weighted Pullups - @ 22x2 - 2-3 x 6; rest 90 sec

Sunday, January 22, 2012

Row 30s @ 90%
Row 30s @ 50% x 20

Wednesday, January 18, 2012

3 sets @ 100% effort
5 Touch n' Go Power Cleans
10 Burpees
Rest 4 min

+

3 sets @ 95% effort
Row 1 minute
Walk 5 minutes

+

1 set @ 90%
5 rounds
-20 Double Unders
-15 Situps
-15 Back Extensions

Friday, January 13, 2012

A1. Back Squat @ 3011: 4-6 reps; rest 20 seconds x 3
A2. COVP Pullups - AMRAP (-5)x4; rest 4 min x 3

Wednesday, January 11, 2012

Accumulate 40 minutes running in 60minutes.

I chose 5min work/2.5 minute rest for 8 sets. Felt good for not having run that much recently. Temp was around 50 F so got a bit cold once the sweat started flowing.


Post w/o intake: 2xscoop protein, 1/2 cup vanilla low carb yogurt, 2 tbsp sun butter, 1/4 heavy cream, 12 oz water, 1 cup ice... blend and enjoy.

Tuesday, January 10, 2012

Got back on  little OPT Big Dawgs this evening. Gonna see how the knee holds up. Eased into it with Function/Being WOD
6 Rounds
3 TnG DL (Tough)
6 Burpees AFAP
25 Double Unders (Subbed 20" box jumps because my rope doesn't come in until Monday)
Rest/Walk 4 Minutes

Then

Accumulated 6 minutes FLR on rings.