wed 31 oct 2012

am-
A1. 1-2 strict press, 2023, rest 20s
A2. 4-6 push press, 20X3, rest 30s
A3. 6-9 push jerk, 20X3, rest 3 min x 3
B1. 6 back squat 50% 1RM, 2020, rest 30s
B2. 25m sled push, 250#, rest 2 min x 6-9 sets

pm-

10 min 90%
5/5 DB snatch-100#
15 wallball
20 burpee

rest 10 min

10 min
high resistance bike ride

rest 10 min

10 min 90%
5/5 DB snatch-100#
15 wallball
20 burpee




-results-
am-
A. used 135, 145, 155, huge pump in the triceps and shoulders from the long overhead tempo, feel like i def need this and it will help me improve overhead positioning for other exercises
B1. 240#, felt crisp, no pains anywhere, not too hard, may need to bump the weight up on this next week or decrease the rest period
B2. sucked, as usual, fast or slow it hurt the same. completed 9 sets

tues 30 oct 2012

10am-

10 sets
200m row @ 2k race pace
rest 30s

rest 5 min

10 sets
30 AD cals (keep efforts same)
rest 1 min


4pm

30 sets
50m swim every 2 min

mon 29 oct 2012

rest day

sun 28 oct 2012

8m of
Sled Push (25 yds 180/140)
Ladder Deadlift x1 (365/215)
Sled Push (25 yds 180/140)
Ladder HSPU to deficit x2
* Each round increasing by 2 HSPU until time is called
* 1 pt for each Sled Push, 1 pt for each of HSPU, 1 pt for each DL

W5
20 BB Front Squats (155/105)
About 25 yd BB Carry
30 Burpees
25 yd BB Carry
30 Box Jumps
20 BB STO (155/105)
50 yd Sprint for time

sat 27 oct

RX
Day1/W1
Clean Ladder
1 point for each clean
*205, 225, 245, 265, 275, 285, 295, 305, 310, 315, 320, 325
*115, 125, 135, 145, 155, 165, 170, 175, 180, 185, 190, 195
* can not stop once bar is lifted, knees cannot touch elbows, nothing can touch the floor except the feet, etc.
* :30 each station, :15 transition

W2
AMRAP 8
OHS/KB Snatch/Du
6 Overhead Squat 135/95
12 KB Snatch, 6 each arm 70/53
24 Du

W3
Row/Bar Muscle Up
3rds
400m row
10 Bar Muscle Ups
*10m cap

fri 26 oct 2012

A. squat clean tech work 15 min
B1. 3/3-2pd KB snatch rest 30s
B2. 7 push jerk-155, rest 30s x 4
+
30s row 90%
4 bar muscle ups x 5
+
30s row 90%
30s easy x 5

thur 25 oct 2012

am

ocean swim easy continuous 20 min

wed 24 oct 2012

am

a1. 5 TnG power snatch 155, rest 0s

a2. amrap hspu, rest 2 min x 6

B. 3-5 back squat, 80% minimum, rest 2-3 min x 5

C 6 back squat, 55%1RM, 2020, rest 40s exactly x 10 (240#)

pm

amrap in 8 min 95%

12 KBS-2pd

12 burpee

12 lunges with 20# MB

rest 12 min

amrap in 8 min 95%

12 OHS-95#

20 DU

12 SDHP-95#

20 DU

12 push press-95#

tues 23 oct 2012

am

30s AD 90%

30s 50% x 10

rest 3 min

60s AD 90%

30s 50% x 8

rest 3 min

90s AD 90%

30s 50% x 6

pm

30 min row z1

mon 22 oct 2012

am- 

10 sets-increasing effort

12 front squat 135

12 ring dips

200m run

12 deadlift 225

12 wb

rest 2 min

noon-

A. 1RM snatch off high blocks 

B. 3 pos snatch, 65-70%, rest 1 min x 5

C. 3 clean pull,110%, rest 3 min x 3

pm-

A1. amrap(-2) 10in PHSPU, rest 20s

A2. 50m HEAVY/slow prowler, rest 3 min x 5

sun 21 oct 2012

30 min AD
+
mobility + post shoulder maintenance

sat 20 oct 2012

A. build quickly to tough single snatch, not 1RM

"Glen"

for time

grace

1 mi run

10 rope climps 15ft

1 mi run

100 burpee

A. hit 245 in about 5 min, want to consistently hit 90% attempts over the next month

did grace in 1:25, 10s off PR, finished the rest in 35:34, that first mile was the worst mile of my life. runs felt really slow, the burpees only took 8 min, rope climbs about 4 or 5 min, 

fri 19 oct 2012

rest day

thur 18 oct 2012

5 rounds for time

30 AD cals
50 double unders

8:34

17 oct 2012

A1. 8 RDL, 315#, 20X0, rest 30s
A2. 15 DB press, 3030, rest 1 min x 5
B1. 12-15 GH raises, 2020, rest 30s
B2. amrap 2pd KB clean/strict press in 30s R
B3. amrap KB clean/strict press in 30s L,  rest 1 min x 5
C1. 8-10 BB row, 30X1, rest 30s
C2. amrap ring row, 20X0, rest 2 min x 3
D. T3 raises, 5010, rest 1 min x 3

tues 16 oct 2012

30 min row easy
10 min mobility
every min swim 25m x 15
10 min sauna

fri 12 oct 2012

15 min warming up reverse shot toss/triple jump

+

A. clean/jerk 1,1,1 85-90%, rest 4 min

B. single leg skips x 5/leg, + 1 triple jump, rest 3 min x 3

C. 8 thrusters, 8 ctb, 8 burpee, rest 1 min x 4, working speed/efficiency

+

90s @ 3k pace (400m)

rest 30s x 2

+

3 min @ 3k pace (800m)

+

10 min AD cooldown

thur 11 oct 2012

reverse shot toss practice, no max efforts
+
10 min AD warmup
+
30s @ 90%
30s @ 50% x 7
rest 3 min
90s max effort x 1
+
10 min AD cooldown


61 cals on 90s effort

wed 10 oct 2012

30 min AD recovery
+
mobility

tues 9 oct 2012

10am-
10 min run-dynamic hip warmup
+
500m @ 3k race pace
rest 30s
100m sprint @ 97%
rest 3 min x 4
+
10 min cooldown z1 pace


4 pm-
A. 20 min triple jump practice
B. Push press 2,2,2, rest 2min
C. clean/jerk 3 x 2 rest 3 min
D. jerk recovery 110% 1RM 1,1,1, rest 2 min
E. jerk dips 100-110% 1RM, 3,3,3 rest 2 min
+
45s @ row repeat pace (1:30-1:33)
rest 30s
15s all out
rest 3 min x 4

sun 7 oct 2012

20 min reverse shot toss practice


for time-

10 muscle ups

500m row

10 muscle ups

500m row

10 muscle ups

43ft11in ws best, avging 39ft, would love to throw that far on sunday or farther, 45 and above is goal
time- 6:52, 1:50avg on rower, 2 sets of unbroken mu, 5/5 on last set

sat 6 oct 2012

30 min swim-
50m every 2 min
+
rest 3 min
+
20 min row z1
+
rest 3min
+
30 min bike easy pace

fri 5 oct 2012

11am

5 min ad warmup
+
90s @ 350W
rest 1 min
90s @ 400W
rest 1 min
90s @ 450W
+
5 min AD cooldown
+
20 min mobility

4pm-

A. reverse shot toss practice
B. push press-2,2,2,2, rest 3 min
C. clean/jerk-2,2,2,2, rest 3 min
+
500m row for time
+
rest 30 min
+
4 min amrap
8 thrusters 115
8 ctb
8 burpee over bar

A. avging 35ft
B. 225,235,245,265
C. 225, 255, 275, 300
+
1:29, felt fine just couldnt get the pace to lower no matter if sped the stroke rate up or pulled harder, was recovered very shortly after as well, going to shoot for 1:31, 1:29 at optathalon
+
3rds + 8 thrusters - this is going to suck without a doubt, i wasn't hurting but all three movements just jack the HR way up, tried to bellybreath the whole time and focus on breathing, 8 min is really going to hurt. i never rested bt movements, id be impressed if someone got 8 rounds on that

thur 4 oct 2012

aerobic recovery day

wed 3 oct 2012

10am-
10 min run warmup/dynamic hips/ankles
+
90s @ 3k race pace
rest 3 min x 4
+
3 min @ 3k race pace
+
10 min cooldown-static hips/hamstrings/calf

1pm
A. triple jump practice
B. reverse shot practice
C. 3 rack jerk dips, rest 3 min x 5
D. 1 jerk recovery, rest 2 min x 3
D. 1.1.1 split jerk, rest 2 min x 3


4pm-

5 min amrap
12 front squat 135
12 burpee over bar
12 push press-135

rest 10 min

5 min amrap
12 DB thrusters-35#
12 toe 2 bar
36 double unders

rest 10 min

5 min amrap
12 wallball
12 power snatch-75#
12 box jump

rest 10 min

5 min amrap
12 ohs 95#
12 pushups
12 pullups

am results-
400m every set in 1:24-1:26,
800m for 3 min set, felt good on all, calves a bit tight from not running as much lately, will get them to loosen up by next weekend

tues 2 oct 2012

for 40 minutes @ z1 HR

1 min row

1 min AD

1 min single unders

1 min run