fight or flight training

2012-02-10T18:35:00.002-06:00

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.

2012-02-09T16:58:00.001-06:00

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

2012-02-08T15:13:00.001-06:00

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.

2012-02-06T16:45:00.001-06:00

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.

2012-02-02T19:26:00.003-06:00

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.

2012-02-01T18:29:00.001-06:00

3 Sets
20 Unbroken Box Jumps @ 24"
20 Unbroken COVP Pull Ups
Rest walk 3 min

+

3 sets
Row 20 Seconds @ max effort
Rest 1:40

+

Build to a 1 RM press from an empty bar

2012-01-31T21:51:00.000-06:00

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

2012-01-29T16:04:00.001-06:00

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

2012-01-28T14:43:00.001-06:00

AMRAP in 7 Minutes

10 Thruster w/ 75#
5 burpee

2012-01-25T14:51:00.000-06:00

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

2012-01-24T18:24:00.000-06:00

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

2012-01-22T15:08:00.001-06:00

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

2012-01-18T16:12:00.001-06:00

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

2012-01-13T07:35:00.003-06:00

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

2012-01-11T16:03:00.002-06:00

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.

2012-01-10T18:14:00.000-06:00

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.

2011-12-10T14:39:00.001-06:00

5 sets; 60 sec rest b/t
Deadlift 5 reps; 330 (w/orange band)
Handstand Push Up; 10 reps

1 set max reps strict pullups

Row 500m @ 1:40 pace

2011-12-08T21:11:00.001-06:00

Bench Press 3RM (orange band) - Topped out at 315 x 3 (note this is 315# at the top, and about 290# on the chest)

Rowed 2000m for time: 7:24 - Previous PR is 7:10... Not too shabby considering my lack of conditioning within that domain lately. We will see what happens in the future.

1 more final to go and a full month off from school... can't wait!

2011-12-07T15:27:00.001-06:00

It's cold, wet, and I was pressed for time.

Short rest between all sets.

Front Squat - 135x5, 185x3, 215x5,226x5,238x5
Snatch Pull - 215x3x3
RDL - 215x5x5

2011-12-03T15:00:00.000-06:00

Ran around and threw the frisbee and played soccer with some buds... got some good sprints in but nothing serious.

2011-12-02T14:17:00.001-06:00

Bench Press (max effort) {Banded}
Behind the Neck Strict Press aka "Ivan the terrible Press" x 10 x 3
Ring Dips {Banded}
Supine bench leg raises

2011-12-01T16:36:00.001-06:00

Front Squat; 65% x 2 x 8, On The Minute (for 8 minutes, obviously)
Snatch High Pull; 80% x 3 x 6 On The Minute
+
21-15-9
95# Overhead Squat
Hand Release Push ups
Knees to Elbows

2011-11-30T21:40:00.001-06:00

Rowed 1000m @ approximately 90% effort today in 3:25
Damper set at 6
Previous best is 3:15

*Today is my recovery day so that is all the "training" I did

**Tomorrow will be Dynamic Effort Front Squat, accessory lifts, and a metcon

2011-11-29T13:25:00.001-06:00

Dynamic Effort Bench Press - 6 sets of 3 w/orange band (+90# on chest, +125# @ full lockout)
Standing Strict Barbell Press - (Behind the neck, Snatch Grip) 3x10
Ring Dips - 3x20
Sprints - 40m x 10, OTM - 100% effort

2011-11-28T17:21:00.001-06:00

Front Squat - Heavy Single
Clean Pull - 5x5 Med-heavy
Good Mornings 4x10

*Cut it short today to study for finals.

Strength Work

2011-11-22T14:06:00.001-06:00

Still recovering from a cold -

Deadlift 8 sets of 3 @ 65% 1RM, rest 30 sec b/w sets
Romanian Deadlift - 5x5
Pendlay Row 5x5
Kettlebell Swings 5x15

2011-11-02T15:07:00.003-05:00

GPP Training
Row 30sec work/rest; 10 sets, 1:34 pace average (155m avg)

2011-11-01T22:55:00.001-05:00

DE Bench + red band; 8x3 @ 65% variable grip width
KB press 3x20 (1 pood); short rest
Ring Dips 3x20
Standing abdominals

2011-10-31T17:53:00.002-05:00

ME Box Squat (20") sets of 2 - 225,255,285,315,330,345,355x2
Knee Ext x 20/leg red band, 10/leg double red, 10/leg orange
Seated Good Mornings 95x10, 95x10, 105x10
4 x 20 box jump, 10 breath rest
3 x 10 ring rows
4 x 10 strict slow pullups

2011-10-14T16:41:00.002-05:00

ME Front Squat - 306

ME Sumo DL - 465

KB Swing 15 reps/15 breaths, 25/25, 35/35

Leg Raises 3 x 15

Standing barbell twist - 135 3 x 10/side

Barbell Curls - 115# x 7, x 8, x 7

Post workout Chocolate beef-shake; 50g protein, 30g carb, 20g fat... 20g more protein shortly after.

70 grams of fat

2011-10-04T06:21:00.002-05:00

Back Squat; 270# 5x5

Hang Snatch Pull; 205# 5x5

Bench Press; 210x5 ,245x5, 275x4

Curlzzzzzz; 95# x 10 x 3

A New Beginning

2011-09-28T19:00:00.003-05:00

Today 09282011

Front Squat 210 x 3 x 6

Press 135x5, 140x5, 146x5, 151 x 5, 163x5

Curls and Kettlebell rows to finish it off.

Rest tomorrow. Heavy Squat Friday. Post coming.

2011-07-18T22:02:00.002-05:00

Weighed in @ 190#

Back Jerked 320# today. Push Press 225#x4. Back Squatted 325#x4. Today was a good day.

Snatch Balance, power clean 3rm, and clean pull tomorrow. Along with either bench press 3,3,3 or press 3,3,3.

2011-07-07T07:31:00.001-05:00

Power snatch - 4RM, 95% x 4, 90% x 4
Snatch pull - 6RM, 95% x 6, 90% x 6
Jerk split squat - 6RM, 95% x 6, 90% x 6

5 sets; no rest:
10 chin-ups
5 box jumps (mid-thigh height +)

On box jumps, as has been said before on this site, we're interested in the actual jump - no need to stand up once on the box. Also, these are not depth jumps - get back down to the ground smoothly and safely and reset for your next jump.

2011-06-27T00:01:00.000-05:00

Jerk behind the neck - heavy 3; 95% x 3, 90% x 3
Push Press - heavy 6, 95% x 6, 90% x 6
Back squat - heavy 6, 95% x 6, 90% x 6
Jerk dip squat - heavy 6, 95% x 6, 90% x 6

2011-06-25T14:18:00.001-05:00

Snatch -3RM; 90% x 3

Clean and Jerk - 3+1 RM; 90% x 3+1

Front Squat - 5RM; 90% x 5

Good Morning -8RM; 90% x 8

Bench Press 3x3 increasing load

2011-06-22T07:46:00.001-05:00

Pause Jerk - 5RM, 95% x 5, 90% x 5

OHS + snatch push press - 4+4 RM, 95% x 4+4, 90% x 4+4

Back squat - 100% of Mon's heavy BS set x 5 x 3

Pause back squat - 80% of today's BS wt x 3 x 3

2011-06-21T17:18:00.001-05:00

Power Clean - 5RM, 95% x 5, 90% x 5
Heaving snatch balance - 5RM; 95% x 5, 90% x 5
Clean Pull - 8RM; 95% x 8, 90% x 8

5 sets; no rest:
10 push ball (6-8# ball max - quick cycle time)
5 pull-ups

2011-06-20T00:01:00.001-05:00

Jerk behind the neck - 5RM; 95% x 5, 90% x 5
Push Press - 8RM; 95% x 8, 90% x 8
Back Squat - 8RM; 95% x 8, 90% x 8
Jerk dip squat - 8RM, 95% x 8, 90% x 8

This week your top weights should be maximal efforts for the prescribed number of reps. Avoid failed reps as much as possible. On postural exercises, e.g. jerk dip squats, pulls, etc., push the weights, but not past reasonably correct positioning.

Week 2 of 18

Article By Greg Everett on overhead stability regarding Olympic Weightlifting

2011-06-15T07:35:00.001-05:00

Pause Jerk - heavy 5, 95% x 5, 90% x 5
OHS + snatch push press - heavy 4+4, 95% x 4+4, 90% x 4+4
Back squat - 100% of Mon's heavy BS set x 5 x 3
Pause back squat - 80% of today's BS wt x 3 x 3

Pause jerk: pause in the bottom of the dip for 2 sec before driving and finishing the jerk

2011-06-14T08:12:00.001-05:00

Power Clean - heavy 5, 95% x 5, 90% x 5
Heaving snatch balance - heavy 5; 95% x 5, 90% x 5
Clean Pull - heavy 8; 95% x 8, 90% x 8

3 sets; no rest:
15 KB swings
15 pull-ups

2011-06-13T07:56:00.001-05:00

Jerk behind the neck - heavy 5; 95% x 5, 90% x 5
Push Press - heavy 8; 95% x 8, 90% x 8
Back Squat - heavy 8; 95% x 8, 90% x 8
Jerk dip squat - heavy 8, 95% x 8, 90% x 8

This week, you will need to feel out the top weights for each exercise ("heavy X" reps). These should not be maximal efforts, but challenging. The percentages that follow are of that heaviest set. Throw in ab work at least 3 times during the week.

2011-05-14T10:25:00.000-05:00

Snatch - heavy single; 85% of that x 1 x 4
Clean & jerk - heavy single; 85% of that x 1 x 3
Front squat - heavy single

3 rounds for time:
300 m row
7 burpees

2011-05-11T10:24:00.000-05:00

Wednesday May 27 2009

Snatch - heavy single; 90% of that x 1 x 4
Clean & jerk - heavy single; 90% of that x 1 x 3
Back squat - clean single wt x 3 x 3
GHD sit-ups - 3 x 15 (weight if needed)

2011-05-10T10:24:00.001-05:00

Power snatch - 75% x 1 x 5
Power clean & jerk - 75% x 1 x 5

3 rounds for time:
10 (2 walking lunge + 1 broad jump)
15 kipping pull-ups

2011-05-07T00:01:00.000-05:00

Snatch - heavy single
Clean & jerk - heavy single
Front squat - heavy single
Pull-ups - 3 x max OR rope climb - 5 total

2011-05-05T00:01:00.000-05:00

Snatch - 70% x 1 x 3
Clean & jerk - 70% x 1 x 3

3 rounds for time:
8 Sandbag power clean & push press - 40% BW
100 m sprint

2011-05-04T00:01:00.000-05:00

Snatch - 65% x 2 x 4
Clean & jerk - 65% x 2 x 3
Snatch push press + overhead squat - 65% (of snatch) x 3 + 3 x 4
Ab wheel - 3 x 1

2011-05-03T00:01:00.000-05:00

Power snatch - heavy single
Power clean & jerk - heavy single; if jerk fails first, keep going up to a heavy single power clean

4 rounds for time:
5 box jumps
10 kipping pull-ups
30 sec rest

Week 6

2011-05-02T00:01:00.000-05:00

Snatch - 70% x 1 x 3
Clean & jerk - 70% x 1 x 3
Back squat - 80% x 2 x 2
Turkish get-up - 3 x 5/side

2011-04-30T06:43:00.000-05:00

Saturday May 16 2009

Snatch - heavy single
Clean & jerk - heavy single
Front squat - heavy single

5 rounds for time of:
50 m sprint
8 kipping pull-ups

2011-04-28T06:43:00.000-05:00

Snatch balance - heavy single
Jerk - 70% x 3 x 3
Muscle snatch - 75% x 2 x 3
Mid-hang snatch - 60% x 3 x 2; 65% x 2 x 2

3 rounds for time of:
300 m row
10 Turkish get-ups (5/side) - 30% BW

2011-04-27T06:42:00.000-05:00

Clean & jerk - 80% x 1 x 3

Snatch - 70% x 1 x 3

Clean deadlift - 109% (of clean) x 2 x 3

Back squat - 87% x 1 x 5; follow each set with 3 box jumps

Knees to elbows - 3 x 15

KB sidebend - 3 x 10/side

2011-04-26T06:41:00.000-05:00

Jerk - heavy single; 90% x 1; 80% x 1 x 2
Push press - 84% x 3 x 3
Muscle snatch - heavy single

3 rounds for time of:
20 kipping pull-ups
10 overhead sandbag throws

2011-04-25T06:41:00.001-05:00

Monday May 11 2009

Snatch - 80% x 1 x 3
Clean & jerk - 70% x 1 x 3
Snatch pull - 100% (of snatch) x 2 x 3
Front squat - 87% x 1 x 5
Weighted GHD sit-ups - 3 x 10

Week 5

2011-04-14T06:47:00.000-05:00

Jerk - 80% x 2 x 2; 85% x 2 x 2
Jerk dip squat - 90% (of jerk) x 3; 95% x 3; 100% x 3
Snatch push press - 70% (of snatch) x 5; 75% x 5; 80% x 5 x 2

7 rounds for time:
5 kipping pull-ups
5 box jumps

2011-04-13T06:46:00.000-05:00

Back squat - 81% x 3 x 5
Power snatch + snatch - 50% x 2 sets; 55% x 2 sets; 60% x 3 sets
Clean pull - 97% x 3 x 3
Clean deadlift - 105% x 3 x 3
Weighted GHD sit-ups - 3 x 10

2011-04-12T06:46:00.000-05:00

Muscle snatch - heavy single
Snatch balance - heavy single

3 rounds for time of:
8 DB push press - 30% BW each
12 kipping pull-ups
16 KB swings - 40% BW

2011-04-11T06:46:00.001-05:00

Clean & jerk - 75% x 1 x 3
Snatch pull - 97% x 3 x 3
Snatch deadlift - 105% x 3 x 3
Front squat - 81% x 3 x 5
Stiff-legged DL - 3 x 5

Week 3

2011-04-09T00:01:00.000-05:00

Snatch - heavy single
Clean & jerk - heavy single
Back squat - heavy single
Stiff-legged deadlift - 3 x 5 heavy

3 rounds for time:
10 burpees
10 kipping pull-ups

2011-04-07T00:01:00.000-05:00

Thursday April 23 2009

Hang muscle snatch - 75% x 3 x 3
Snatch - 60% x 3 x 3
Clean & jerk - 60% x 2 x 3

3 rounds for time:
10 sandbag Zercher cleans - 50% BW
50 m farmers walk - 40% BW/side
10 Turkish get-ups - 25% BW sandbag on shoulder

2011-04-06T00:01:00.000-05:00

Wednesday April 22 2009

Clean & jerk - 75% x 1 x 4
Clean pull - 95% (of clean) x 3 x 3
Clean deadlift - 103% (of clean) x 3 x 3
Back squat - 78% x 3 x 5
Hanging leg raise - 3 x 15

2011-04-05T00:01:00.000-05:00

Tuesday April 21 2009

Overhead squat - heavy single
Muscle snatch - heavy single
Power snatch - 80% x 1 x 4

3 rounds for time of:
100 m sprint
10 broad jumps
20 kipping pull-ups

2011-04-04T00:01:00.000-05:00

Snatch - 75% x 1 x 4
Snatch pull - 95% x 3 x 3
Snatch deadlift - 103% x 3 x 3
Front squat - 78% x 3 x 5
Windmill - 3 x 5/side

Week 2

2011-04-02T17:10:00.001-05:00

Snatch - Max for Day

Clean and Jerk - Max for Day

Front Squat - Max for Day

25-20-15-10

Pullups

Sit ups

2011-04-02T00:01:00.000-05:00

Snatch - heavy single
Clean & jerk - heavy single
Front squat - heavy single

25-20-15-10 reps for time:
Kipping pull-ups
Knees to elbows

2011-03-31T00:01:00.000-05:00

Jerk - heavy single; 80% of that x 1 x 3
2-position snatch (floor, mid-thigh) - 60% x 3 sets
2-position clean (floor, mid-thigh) - 60% x 3 sets

4 rounds for time of:
300 m row
5 push press - 75%

2011-03-30T00:01:00.000-05:00

Clean & jerk - 70% x 2 x 3
Clean pull - 90% (of clean) x 3 x 3
Clean deadlift - 100% (of clean) x 3 x 3
Back squat - 75% x 3 x 5
Hanging leg raise - 3 x 10
KB sidebend - 3 x 10

2011-03-29T00:01:00.000-05:00

Muscle snatch + 2 snatch balance - take to heaviest MS possible
Overhead squat - 80% x 1; 65% x 2 x 2
Power clean + push jerk - 80% (of PC) x 1 x 4

3 rounds for time of:
10 sandbag Turkish get-ups (bag on shoulder) - 30% BW
20 kipping pull-ups

2011-03-25T00:01:00.000-05:00

Clean & jerk - 75% x 2 x 2; 80% x 1 x 2
Muscle snatch - heavy single

3 rounds for time:
20 double unders
20 kipping pull-ups

2011-03-23T22:35:00.001-05:00

Front Squat 81% x 2 x 5

Snatch Push Press 81% (of snatch) x 3 x 5

Clean Pull 100% (of clean) x 3 x 3

5 set

10 pullups

10 ring dips

Prowler push.

2011-03-17T06:51:00.002-05:00

Clean & jerk - 75% x 2 x 7
Muscle snatch - 75% x 2 x 4
Bench Press - 4 x 10; increasing weight each set.

2-4-6-8-10-8-6-4-2 reps for time:
KB swings
Hanging leg raise

2011-03-11T01:04:00.000-06:00

Snatch - heavy single
Clean & jerk - heavy single
Front squat - heavy single
ab work of choice

2011-03-10T01:04:00.000-06:00

2-position clean (floor, mid-thigh) - 75% x 5 sets
Muscle snatch - 75% x 3 x 3
Jerk - heavy single; 90% of that x 1; 85% x 1 x 2
Weighted sit-ups - 3 x 10

2011-03-08T01:04:00.000-06:00

Front squat - 75% x 4 x 5
Snatch push press - 75% x 5 x 5
Clean pull - 95% (of clean) x 5 x 5
Turkish get-up - 3 x 5/side

2011-03-07T01:03:00.000-06:00

2-position snatch (floor, mid-thigh) - 75% x 5 sets
Snatch balance - heavy single (work up slowly to try to get 8-10 total reps)

3 rounds for time:
15 kipping pull-ups
10 box jumps
5 sandbag halfmoons (each side)

2011-03-03T06:51:00.000-06:00

Muscle snatch - heavy single; 90% of that x 1 x 2
2-position clean - 65% x 5 sets
Jerk - 70% x 3; 75% x 3; 80% x 2 x 3

3 rounds for time:
50 m sprint
10 walking lunges
2 rope climbs

2011-03-01T06:50:00.000-06:00

Front squat - 75% x 3 x 5
Snatch push press - 73% x 5 x 5
Clean pull - 93% (of clean) x 5 x 5
Hanging leg raise - 3 x 15
Back extension - 3 x 15

2011-02-28T06:49:00.002-06:00

Snatch high-pull + muscle snatch - 70% (of MS) x 4 sets
3-position snatch (floor, knee, mid-thigh) - 70% x 5 sets
Power jerk + jerk - 75% (of jerk) x 4 sets
Bench Press 3x8

For time:
Kipping pull-ups - as many consecutive as possible
Row - for as many calories as pull-ups in this round (up to 25)
Repeat until reaching a total of 60 pull-ups or a max of 8 minutes

2011-02-21T19:51:00.002-06:00

Computer is jacked up... have a new one coming in next week. Blog up and running again in no time.

2011-01-31T22:14:00.001-06:00

As many rounds as possible in 12 minutes of:

7 One Arm DB Snatches RT - 50 lbs
7 One Arm DB Snatches LT - 50 lbs
3 Box Jumps @ 65% of 1 RM Box Jump

2011-01-18T22:31:00.001-06:00

Sumo deadlift 5,5,amrap; 65/75/85%
Press 5,5,amrap; 65/75/85%

+

Rugby.

2011-01-17T18:14:00.002-06:00

If at first you don't succeed. Try again.

Wendler strength/oly/westide hybrid weightlifting program of death and destruction.

Squat/Bench 5,5,amrap; 65/75/85%
+
"Josh"
21-15-9 OHS 95#
42-30-18 Pull Ups

2011-01-14T07:41:00.001-06:00

More programming is coming, just trying to figure out what I want to do. There will definitely be structured strength... Just can't decided if it will be power or oly lifting.

2010-12-21T06:37:00.000-06:00

3 x 10 Heavy Thruster unbk
5,5,amrap Press

+

rugby practice

2010-12-21T06:36:00.001-06:00

Yesterday did sumo deadlift 5,5,amrap as well as bench press with the same rep scheme. Used 65,75,85%.

Metcon
5 rounds
10 2.5 pood KB swings (full RoM)
10 CBVP pullups

2010-12-14T00:01:00.000-06:00

Front Squat 5,3,1; 75,85,95%
+
Front Squat 75% x 3 x 3, Immediately after racking, perform 3 high box jumps.

2010-12-13T00:01:00.000-06:00

Sumo Deadlift & Press;5,3,1 (75,85,95%)

Complete 5 rounds for time of:

Sprint a 20 yds – 40 yds – 20 yds shuttle drill
8 Kettlebell Swings 2 Pood
16 Push Ups

*Rest 1 minute between rounds.
*For shuttle drill, start by sprinting 20 yards, change directions and sprint back 40 yards, change direction and sprint back 20 yards through original starting point. Perform 8 Kb swings and 16 push ups. Rest 1 minute and repeat...

2010-12-12T21:55:00.001-06:00

Clean (heavy)
Weighted pullup 12x2 OTM
Banded Box Squat 12x2 OTM

2010-12-09T00:01:00.000-06:00

Front Squat 3,3,Amrap
Bench Press 3,3,Amrap

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Complete 3 rounds:

Max Rep Sit Up Med Ball Throws w/ 20 lbs: 60 seconds
Max Rep Push Ups: 60 seconds
Max Rep Supine Ring Rows: 60 seconds
20 Quick Feet & Sprint 10 yards out & back: 15 sec to complete
20 Quick Feet & Sprint 10 yards out & back: 15 sec to complete
20 Quick Feet & Sprint 10 yards out & back: 15 sec to complete
20 Quick Feet & Sprint 10 yards out & back: 15 sec to complete

*rest 60 seconds between rounds

*med ball throws are completed by starting in a sit up position 6 feet from the wall with the ball extended overhead. Sit up violently throwing the ball against the wall and repeat.

*You have 15 seconds to complete 20 quick feet and a 20 yard shuttle run. You must complete 4 reps during 60 seconds.

2010-12-07T00:01:00.001-06:00

Press 3x3, 85%
Push Press 3,3,Amrap; 70,80,90

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5 RFT
5 Burpees w/extra push up
10 Heavy KBS (russian/eye level)
30 Double Unders

2010-12-06T06:48:00.001-06:00

Deadlift sumo/standard
3,3,Amrap 70,80,90%

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3 rounds
10 Deadlift @ 205#
25 Box Jumps, 24"

2010-11-22T07:02:00.000-06:00

Squat/Bench; 65,75,85%; 5,5,amrap

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Complete 5 rounds:

10 Strict Pull Ups
10 Ring Dips
10 Tru Push Ups

*Attempt to complete all sets unbroken
*Rest up to 3 minutes between rounds

Post how many rounds unbroken to comments.

2010-11-18T06:45:00.000-06:00

Keep rocking on the deload week... just keep it short and light.

2010-11-16T00:01:00.000-06:00

Light deadlift work, bands if you have em... just do something different.
HSPU work (on rings preferably)... nothing scheduled... just skill work.
Light pull up work... sets of 10-15 x 3-5 depending on how you feel.

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Row 2k @ 75% capacity

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Spend 15 minutes on mobility drills

Sprint work

2010-11-14T16:02:00.002-06:00

Sprint Starts
5m x 10
10m x 10
20m x 10
40m x 10

rest 15-25 sec between each sprint
Rest 5 minutes

Shuttle Run
10m x 2
15m x 2 >x3 sets
20m x 2

rest 1 minute between sets
Rest 5 minutes

The Ladders
3/4 speed

10m x 2
20m x 2
40m x 2 >=1 set
80m x 2
100m x 2

rest 2 minutes between sets
Rest 5 minutes

Ins n' Outs
100m sprint x 10
jog back rest

Rest 5 minutes

The Full Monty
100m sprint x 5
no rest, turn and sprint back.

Done.

2010-11-11T00:01:00.000-06:00

Squat/Bench; 5,3,amrap; 75,85,95%

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Perform 2 Squats and Max Rep Push Ups on the minute for 12 minutes.

*Perform Squats @ 65% of 1 RM

2010-11-09T00:01:00.000-06:00

Deadlift/Press: 5,3,amrap; 75,85,95%

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Complete 5 rounds for time:

7 Push Presses 135 lbs
14 Push Ups
21 Double Unders

2010-11-08T00:01:00.000-06:00

Squat/Bench 75,85,95%; 5,3,amrap

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Complete 6 rounds:

1/2 Gasser
Max Rep Strict Pull Ups

*Rest 30 seconds between efforts

Post total pull ups completed to comments.

2010-11-04T06:32:00.000-05:00

Squat/Bench 70,80,90%; 3,3,amrap

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Weighted Chin Ups 1, 1, 1, 1, 1, 1, 1

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Complete 12 rounds for time:

Sprint 50 yards