3 sets:
200m row-fast
10 burpee-faster
amrap touch n go squat clean-225
5-6-4 on squat cleans
rest 6 min
Saturday, June 30, 2012
Saturday, June 23, 2012
fri 29 june 2012
PM-
A. build to 1RM power clean and power jerk in 8 min
300#
+
amrap in 8 min @ 90% of A.
21 reps
+
A. build to 1RM power clean and power jerk in 8 min
300#
+
amrap in 8 min @ 90% of A.
21 reps
+
For time:
100 double unders
10 Muscle Ups
75 double unders
10 Muscle Ups
50 double unders
10 Muscle Ups
25 double unders
-7:28wed 27 june 2012
AM
1 mi run @ 6:30 or below
rest 5 min
+
6 min row @ 1:50-below
rest 5 min
+
6 min AD @ 20cal/min or above
rest 10 min x 2
(consume 15g CHO/10g BCAA during 10 min rest
PM
A. 3 heavy touch n go squat clean EMOM x 15 min
+
20 RFT
15ft rope climb
5 HSPU
15 front squat-95#
1 mi run @ 6:30 or below
rest 5 min
+
6 min row @ 1:50-below
rest 5 min
+
6 min AD @ 20cal/min or above
rest 10 min x 2
(consume 15g CHO/10g BCAA during 10 min rest
PM
A. 3 heavy touch n go squat clean EMOM x 15 min
+
20 RFT
15ft rope climb
5 HSPU
15 front squat-95#
tues 26 june 2012
PM
12 min BW watt row
+
3 sets
:30 kbs-2pd
rest 90s
+
3 sets:
30s WB
rest 90s
+
3 sets:
30s BJ-24in
rest 90s
+
3 sets:
30s burpee
rest 90s
+
3 sets:
30s thrusters-75#
rest 90s
+
12 min BW watt row
12 min BW watt row
+
3 sets
:30 kbs-2pd
rest 90s
+
3 sets:
30s WB
rest 90s
+
3 sets:
30s BJ-24in
rest 90s
+
3 sets:
30s burpee
rest 90s
+
3 sets:
30s thrusters-75#
rest 90s
+
12 min BW watt row
mon 25 june 2012
AM
A1. 4-6 BB bulgarian split squat @ 30X0; rest 45s
A2. 8 single leg deadlift @ 31X1; rest 3 min x 4
B. 20 push press unbroken-fast-95#; rest 90s x 3
C. with 20# vest
15ft rope climb
15 OHS-95#
rest 90s x 5
PM
30 min run @ 7:30-8:00/mi pace
rest 5 min
30 min row @ 2:00/500m pace
A1. 4-6 BB bulgarian split squat @ 30X0; rest 45s
A2. 8 single leg deadlift @ 31X1; rest 3 min x 4
B. 20 push press unbroken-fast-95#; rest 90s x 3
C. with 20# vest
15ft rope climb
15 OHS-95#
rest 90s x 5
PM
30 min run @ 7:30-8:00/mi pace
rest 5 min
30 min row @ 2:00/500m pace
sat 23 june 2012
15-12-9
power clean-115#
burpee
time-2:14
+
rest 15 min
+
2 min max AD cals
65-hurt really bad-layed out after
+
rest 30 min
+
7 min amrap
12 wallball
20 DU
12 box jump/step off-24in
rest 5 min
7 min amrap
5 burpee pullup
5 power snatch-75#
power clean-115#
burpee
time-2:14
+
rest 15 min
+
2 min max AD cals
65-hurt really bad-layed out after
+
rest 30 min
+
7 min amrap
12 wallball
20 DU
12 box jump/step off-24in
rest 5 min
7 min amrap
5 burpee pullup
5 power snatch-75#
fri 21 june 2012
10 min row @ bw in watts-175W
+
with 20# vest
5 hspu
10 pullup
15 pushups
rest 90s x 5
+
1 legless rope climb every 30s for 3 min
+
4 RFT
10 power snatch 95#
100m sprint
+
10 min AD @ bw in watts-175W
Sunday, June 17, 2012
tues 19 june 2012
am
CPE
pulling
A. build to 1 RM hang power clean
+
amrap in 8 min @ 90% of A
B.
pm
aerobic recovery
10 min easy airdyne
+
10 min stretching/foam rolling
+
10 min easy airdyne
CPE
pulling
A. build to 1 RM hang power clean
+
amrap in 8 min @ 90% of A
B.
pm
aerobic recovery
10 min easy airdyne
+
10 min stretching/foam rolling
+
10 min easy airdyne
mon 18 june 2012
10am
4 sets @ increasing effort
10 pullups
10 wb
10 kbs
10 squat clean
30 double unders
rest 2 min on AD easy pace
2:00 x 3, 2:15 x 1, called it after 4th set
pm-
aerobic intervals-long
5 min easy pace run
+
10 min @ 8:00/mi (increase if feeling it)
rest 3 min x 4
(7:30/mi, 7:15/mi, 6:30/mi, 6:00/mi)
+
5 min cool down
4 sets @ increasing effort
10 pullups
10 wb
10 kbs
10 squat clean
30 double unders
rest 2 min on AD easy pace
2:00 x 3, 2:15 x 1, called it after 4th set
pm-
aerobic intervals-long
5 min easy pace run
+
10 min @ 8:00/mi (increase if feeling it)
rest 3 min x 4
(7:30/mi, 7:15/mi, 6:30/mi, 6:00/mi)
+
5 min cool down
Thursday, June 14, 2012
fri 15 june 2012
CPE
+
lact intervals
A. emom for 10 min
3 touch n go power clean/jerk-tough-build per set
+
3 sets:
8 hang power clean/jerk-tough
12 burpee
200m sprint
rest 5 min
+
lact intervals
A. emom for 10 min
3 touch n go power clean/jerk-tough-build per set
+
3 sets:
8 hang power clean/jerk-tough
12 burpee
200m sprint
rest 5 min
Wednesday, June 13, 2012
thur 14 june 2012
rest day
swim
12 min easy kick board
+
5 x 25m underwater
rest 60s
+
12 min easy kickboard
swim
12 min easy kick board
+
5 x 25m underwater
rest 60s
+
12 min easy kickboard
Tuesday, June 12, 2012
wed 13 june 2012
am
aer intervals
1mi sandbag run
rest 10 min
200 AD cals
rest 10 min
3k row @ best possible pace
pm
CP+CPE
A. build to heavy single deadlift in 8 min
emom for 20-.?min
3 deadlift TnG on odd
5 muscle up on even
aer intervals
1mi sandbag run
rest 10 min
200 AD cals
rest 10 min
3k row @ best possible pace
pm
CP+CPE
A. build to heavy single deadlift in 8 min
emom for 20-.?min
3 deadlift TnG on odd
5 muscle up on even
Monday, June 11, 2012
tues 12 june 2012
am
aerobic intervals-90s
3 sets:
90s to complete
250m row
amrap burpee over bar in time remaining
rest 3 min
+(rest 6 min)
3 sets:
90s to complete
200m run
amrap double unders in time remaining
pm
CP+CPE
emom for 15-20 min
3 back squat on even min-build per minute
5-12 CTB pullup on odd min-build reps per min (or 1 rope climb population dependent)
+
7 min amrap
10 wallball shot
10 KBS-2pd
50m farmer carry-2/2pd
aerobic intervals-90s
3 sets:
90s to complete
250m row
amrap burpee over bar in time remaining
rest 3 min
+(rest 6 min)
3 sets:
90s to complete
200m run
amrap double unders in time remaining
pm
CP+CPE
emom for 15-20 min
3 back squat on even min-build per minute
5-12 CTB pullup on odd min-build reps per min (or 1 rope climb population dependent)
+
7 min amrap
10 wallball shot
10 KBS-2pd
50m farmer carry-2/2pd
mon 11 june 2012
swim
10 min easy kickboard
+
25m ++ underwater swim
rest 90s x 5
+
10 min easy kickboard
Saturday, June 9, 2012
sun 10 june 2012
1pm
CPE
A. find 1 rm power clean in 8 min
310#
B. amrap in 8 min @ 90%
30 reps @ 280#
6pm
yoga 90 min
CPE
A. find 1 rm power clean in 8 min
310#
B. amrap in 8 min @ 90%
30 reps @ 280#
6pm
yoga 90 min
Friday, June 8, 2012
sat 9 june 2012
Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups
"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.
score-296
score-296
Thursday, June 7, 2012
fri 7 june 2012
3:30 pm
CP+lact int
A. 3 push press ; rest 2 min x 5
+
3 sets:
30s prowler push-moderate wt-fast turnover
rest 3 min
+
3 sets:
12 power clean-135
15 burpee
rest 5 min
CP+lact int
A. 3 push press ; rest 2 min x 5
+
3 sets:
30s prowler push-moderate wt-fast turnover
rest 3 min
+
3 sets:
12 power clean-135
15 burpee
rest 5 min
Wednesday, June 6, 2012
thur 6 june 2012
swim
10 min easy kickboard
+
25m ++ underwater swim
rest 90s x 5
+
10 min easy kickboard
10 min easy kickboard
+
25m ++ underwater swim
rest 90s x 5
+
10 min easy kickboard
Tuesday, June 5, 2012
wed 6 june 2012
10am
aer. intervals
2500m row @ 90%
rest 5 min
1.5mi run @ 90%
rest 5 min
150 airdyne cals @ 90%
rest 10 min x 2
3:30pm
CP-CPE
A. build to 1RM FatGrip deadlift in 6 min
B. 3 clean pulls emom for 12 min
C. 3 snatch pulls emom for 12 min
D. emom for 15 min
3 SA FG DB C-J/arm TNG
7 pullups
aer. intervals
2500m row @ 90%
rest 5 min
1.5mi run @ 90%
rest 5 min
150 airdyne cals @ 90%
rest 10 min x 2
3:30pm
CP-CPE
A. build to 1RM FatGrip deadlift in 6 min
B. 3 clean pulls emom for 12 min
C. 3 snatch pulls emom for 12 min
D. emom for 15 min
3 SA FG DB C-J/arm TNG
7 pullups
Monday, June 4, 2012
tues 5 june 2012
10am-
5 sets:
1 min row
1 min burpee over box
1 min rest
notes-felt great today, 290m/set, 308m last set, around 15 burpee over BJ
4pm
A1. 30s bottom ring dip
A2. 4-8 DB row/arm @ 30X2; x 5
B. build to heavy front squat
+
emom for 10 min 3 front squat @ 85% of B
+
C1. 5-6 wtd GH raises @ 2020; rest 10s
C2. 45s hollow rock; rest 1 min x 3
B. 355#
+
3 @ 300# emom for 10min
C1. 22# BB
C2. tough
5 sets:
1 min row
1 min burpee over box
1 min rest
notes-felt great today, 290m/set, 308m last set, around 15 burpee over BJ
4pm
A1. 30s bottom ring dip
A2. 4-8 DB row/arm @ 30X2; x 5
B. build to heavy front squat
+
emom for 10 min 3 front squat @ 85% of B
+
C1. 5-6 wtd GH raises @ 2020; rest 10s
C2. 45s hollow rock; rest 1 min x 3
B. 355#
+
3 @ 300# emom for 10min
C1. 22# BB
C2. tough
Sunday, June 3, 2012
sun 3 june 2012
12pm
A1. 30s bottom ring dip static hold;
A2. 4-8 SA DB row/arm @ 30x2; x 5
B. OHS + SB tech work 10 min
C. strict DB press-build to heaviest for 5
D. 100m sled drag-heavy/slow x3
E. 3 deadlift emom x 15 min-heavy
4pm-
hot yoga
6 pm-
20 min run @ 85%
rest 4 min
20 min run @ 85%
rest 4 min
20 min run @ 85%
A1. 30s bottom ring dip static hold;
A2. 4-8 SA DB row/arm @ 30x2; x 5
B. OHS + SB tech work 10 min
C. strict DB press-build to heaviest for 5
D. 100m sled drag-heavy/slow x3
E. 3 deadlift emom x 15 min-heavy
4pm-
hot yoga
6 pm-
20 min run @ 85%
rest 4 min
20 min run @ 85%
rest 4 min
20 min run @ 85%
Friday, June 1, 2012
Subscribe to:
Posts (Atom)