Saturday, April 28, 2012

Friday - Run 20 min @ 7min mile pace, 600m @ 4min mile pace

Saturday:
3x3 Power clean - 205,235,255
3x3 Snatch Pull - 205
3x5 RDL - 205

Metcon:
Study Neuroscience and Kinesiology for time

Tuesday, April 24, 2012

A. clean grip DL - 50% 1RM; 8 sets of 2 @ 12X1; rest 45 sec - 250#

B. KBS light x 21; rest 1 min x 3 - 53#

C. 50 kipping HSPU for time - competition standards - 5:23

Thursday, April 19, 2012

On a 25 min countdown timer:

Perform the triplet:

3 hang power clean - 175#/115#

5 HSPU

10 sandbag lunges - 90/50#

(after every 3 rounds you must perform 50 Double Unders - every time you fraction the DU's you must perform 8 burpees for every fraction as penalty - i.e. break at 25 and 35 in set of 50, you must immediately perform 16 burpees before going back to triplet)
 
 
Notes: 12 rounds, 16 burpees.
A. Power Snatch - build to a tough single in 4 sets; 1 min rest - 200#

B. Clean Grip DL - 3 x 3 @ 80%; rest 2 min - 255#

C. Weighted Chin Up - go for max 1RM - pronated medium grip - throat to bar - 133#

Tuesday, April 17, 2012

A. power clean x 1/push press x 3; rest 5 min x 3 - 205#, 220#, 235# (clean+1pp)

B. rope ascent practice - 10 min - 2 ascents, burned leg

C. AMRAP DU's in 5 min - 202 reps
 
+
 
5 sets - 20/40sec work/rest airdyne sprints - total 82 calories

Tuesday, April 10, 2012

A. Dead Lift - 55%1RM; 8 sets of 3 @ 11X1; rest 45 sec
B. Close Grip Bench Press - 3 x 3 @ 80%; rest 2 min
C. Mixed Grip Chin Ups - 50 for time + 1/4 BWT added

+

3 rds for total time:
E-ROM HSPU - 4 inch deficit x 10
20 pistols
30 ghd sit ups
rest 1 min
 
Notes:
A. 255x8x3 fast and powerful
B. 240.5 x 3 x 3 fast - should have added weight (done at 16")
C. +53# x 4:46 (weird that I am slower on this than 2 months ago)
 
Mcon - 11:46

Friday, April 6, 2012

A. 4 sets @ 97%:
3 TnG clean and jerk moderate
Row 20 sec
Rest walk 3:30
(each set gets harder and faster)

+

B. 4 sets @ 97%:
3 TnG push jerk
Airdyne 20 sec
rest walk 3:30
(each set gets harder and faster)

+

C. 4 sets @ 97%:
10 burpees AFAP
20 double unders
10 burpees AFAP
30 double unders
rest walk 3:30
(goal is faster time per set)
 
 
 
 
Notes:
A. 185# - 45s, 205# - 43s, 225# - 42s, 245# - 48s (rows were 1:38-1:45 pace, forgot to log meters)
B. 225# - 38s, 235# - 38s, 245# - 38s, 255# - 38s (last set of jerks was tough)
C. 2:12, 2:11, 2:01, 1:43 (broken double unders aside from last set of 30, the rope was heavy)

Wednesday, April 4, 2012

A. Power Snatch x 1/OHS x 2/Snatch Balance x 3; rest 90 sec x 3 - 70% effort
B. OHS @ 30X1; 2-3 x 4; rest 4 min
+
5 sets:
5 TnG Power Snatch - moderate
5 ring HSPU
10 pistols
(rest 1 min)
 
 
Notes:
A. 135,165,185
B. 207,215,215
 
1. 135#, 1:04
2. 135#, 1:06
3. 135#, 1:14
4. 135#, 1:09
5. 135#, 1:10
 
Training today felt like total crap, I guess it was lack of sleep. Tough luck I guess.

Monday, April 2, 2012

10 min @ 80%:
3 ring dips
6 KBS - 1.5/1 pd
15 double unders
(rest 5 min walking)
10 min @ 80%:
Run 100 m
10 push press - 75/50#
5 toes to bar
(rest 5 min walking)
10 min @ 80%:
row 150 m
5 burpees
5 hang power clean - 95/65#
(rest 5 min walking)
 
 
Notes: 10 rouns, 6 rouns, 6 rounds... Shoulders fried, breathing was pretty good...

Sunday, April 1, 2012

part 1:

Clean gauntlet - build to a max
(bar starts @ 135/95# - add 20# per set for male, 10# per set for female to a max)
weight changes every 40 sec

rest as needed


part 2:

for time:
5 clean and jerk - 205#/135#
10 muscle ups
4 clean and jerk - 205#/135#
8 muscle ups
3 clean and jerk - 205#/135#
6 muscle ups
2 clean and jerk - 205#/135#
4 muscle ups
1 clean and jerk - 205#/135#
2 muscle ups
rest 20 minutes
part 3:
40 minute soccer game - scored my first goal, we lost 4-3 (we have 2 players with prior experience, they had 3 players who currently play semi pro).

Notes:
Part 1 - 275#
Part 2 - 13:13 - muscle ups were off today