Tuesday 4.16.13

Strength:
20 Minute Running Clock:
-5 Minutes to hit 1RM Snatch
-5 Minutes to hit 2RM Back Squat
-5 Minutes to hit 3RM Push Press
-5 Minutes to hit 5RM Deadlift

Snatch: 115/135/155/175(f)/175(f)/175
Back Squat: 225/275/295/305x1 (failed second rep)
Push Press: 95/115/145/165
Deadlift: 225/315/385

I felt quick on the snatches today.  Was only 5# short of a PR.  I think with a longer timeframe I could have hit a new PR.  Back squats were rough....push presses felt strong but ran out of time for additional sets.  Deadlifts were brutal.

Conditioning:
5 RFT:
-5 Power Cleans @ 205#
-10 Burpee Pullups to a 1' Target

13:22.

The high target on the burpee pullups taxed me.  Wasn't able to come out of the burpee and go right into my jump.  My motor is weak right now.

Monday 4.15.13

Strength:
OFF

Conditioning:
"Fight Gone Bad"
1 Minute Rounds of:
-Wall Balls @ 20#
-Sumo Deadlift High Pulls @ 75#
-Box Jumps @ 20"
-Push Press @ 75#
-Calorie Row
-Rest

3 Total Rounds for Reps

118/102/98 = 318.

15 reps short of my PR.  My conditioning is a long way off from where it previously has been.  Its gonna be a rough year.

Monday 4.8.13

1.  3 RFT:

500m Row

12 Deads, 225/155

21 Box Jumps, 24/20 - games standards not required.

11:45.

2.  Clean Complex

Hang Squat Clean + Squat Clean + Front Squat - work up to a heavy set.

-135/165/195/205/215/225

3.  Goat Training

Play around with a weakness for 20 minutes - focus on technique over intensity or volume.

Kipping HSPU.  Sets of 5-10, approximately 40 completed.

Tuesday 3.19.13 - Week 5 Amateur Program

Strength:
Deadlift:
-Worked up to 405x1, then:
-380x5

Strict Pullups, 3x Max Reps, 2 minute rest between sets:
17/13/10 = 40 Reps.

Conditioning:
EMOM for 10:00:
-5 Box Jumps @ 20"
-40 yard sprint

Completed RX.

Monday 3.18.13 - Week 5 Amateur Program

Weight: 191.0 (+1.2lbs over last week)

Strength:
Back Squat:
Warmup to 295x1, then:
-255x3x5

Strict Press:
Split Jerk Warmup to 185x1, then
-125x3x5

3x Max Reps Pushups, 2 minute rest between sets (done post conditioning, so numbers were down):
28/21/18 = 67 Total

Conditioning:
7 Rounds for Time, rest as needed between rounds, of:
-4 Shoulder to Overhead @ 155#
-6 Lateral Hops @ 18"
-20 Yard shuttle sprint

14:36 including rest (1 minute after first 3 rounds, 2 minutes after next 3 rounds)

Satuday 3.9.13

Strength:
N/A

Conditioning:
Crossfit Games Open Workout 13.1-
17:00 AMRAP of:
-40 Burpees to 6" Target
-30 Snatch @ 75#
-30 Burpees
-30 Snatch @ 135#
-20 Burpees
-30 Snatch @ 165#
-10 Burpees
-Max Reps Snatch @ 205#

Made it through the round of 20 Burpees before time expired.  150 Reps.

Friday 3.8.13 - Week 3 Amateur Program

Strength:
-CFFB Total-

Power Clean:
-255x1
-260x1 (PR)
-265x0

Back Squat:
-325x1
-345x1 (PR)
-355x0

Bench Press:
-240x1
-255x1
-260x1 (PR)

Deadlift:
-435x1 (No more attempts.  Felt easy, but have heavy snatch work for CF Open workout 13.1 and trying to save my CNS.

1300# Total (PR)

Conditioning:
OFF

Thursday 3.7.13 - Week 3 Amateur Program

Strength:
1RM Seated Box Jump:
-Worked up to 42" (PR)

Conditioning:
-6x50yd Sprints, rest = time to walk back to starting line, then

-Tabata Sledgehammer Strikes (20#)
-Rest 1 Minute
-Tabata Burpees
-Rest 1 Minute
-Tabata Sledgehammer Strikes

10/5/10 = 25 Total Score.

Tuesday 3.5.13 - Week 3 Amateur Program

Strength:
Power Snatch:
-135x6x2
*Lighter than normal, but worked on full lockout with no shoulder "give"

Strict Pullups, 3x Max Reps, 2 minute rest between sets:
18/13/10 = 41 Reps (+6 over last week)

Conditioning:
6 Rounds for Time:
-53 yard farmers carry, 100# DB's in each hand
-1/2 Gasser

12:19.  BRUTAL.

Monday 3.4.13 - Week 3 Amateur Program

Weight: 187.6

Strength:
Back Squat:
Warmup to 290x1, then:
-247.5x3x5

Strict Press:
Split Jerk Warmup to 180x1, then
-120x3x5

3x Max Reps Pushups, 2 minute rest between sets:
28/23/18 = 69 Total

Conditioning:
5 Rounds for Time, rest 1 minute between rounds, of:
-20 Overhead Walking Lunges @ 45#
-15 Box Jumps @ 24", "games style"
-10 C2B Pullups

14:03 including 4 one minute rest periods.

Saturday 3.2.13 - Week 2 Amateur Program

Strength:
Power Cleans:
-Warmed up to 255x1, then...
-217.5x5x3

Strict Chinups, 3x Max Reps, 2:00 rest between sets:
15,13,10 = 38 Total Reps

Conditioning:
"Diane"
21-15-9:
-Deadlifts @ 225#
-Handstand Pushups

10:45 (PR).

Friday 3.1.13 Week 2 Amateur Program

Strength:
1RM Box Jump:
-47" (PR)

Back Squat:
-Warmed up to 285x1, then...
-245x3x5

Bench Press:
-Warmed up to 225x1, then...
-180x3x5

Bar Dips, 3x Max Reps:
-20/13/9 = 42 Reps Total

Conditioning:
Rest Day.

Tuesday 2.26.13 - Week 2 Amateur Program

Strength:
Deadlift:
-Worked up to 425x1, then:
-370x5

Strict Pullups, 3x Max Reps, 2 minute rest between sets:
15/10/10 = 35 Reps.

Conditioning:
6 Rounds for Time:
-3 Hang Power Cleans @ Bodyweight (185#)
-20 yard shuttle sprint

Rest 90 seconds between efforts.

Fastest Round: 11 seconds
Slowest Round: 13 seconds

74 seconds total effort.

Monday 2.25.13 Week 2 Amateur Program

Weight: 185.0

Strength:
Back Squat:
Warmup to 285x1, then:
-242.5x3x5

Strict Press:
Split Jerk Warmup to 175x1

Conditioning:
5 Rounds for Time:
-1 Press @ 117.5#
-1 Strict Pullup
-1 Press
-3 Strict Pullups
-1 Press
-5 Strict Pullups

All reps done unbroken, 6:31.

Saturday 2.23.13 - Week 1 Amateur Program

Conditioning:
3 Rounds for Total Reps:
40 seconds on, 20 seconds off:
-1 Arm Kb Thrusters @ 53#
-Strict Pullups
-1 Arm Kb Snatch @ 62#
-Mountain Climbers

178 Reps, RX.

Friday 2.22.13 - Week 1 Amateur Program

Strength:
Power Clean 215x5x3

Strict Chinups, 3x Max Reps:
17,16,14 = 47 Total Reps

Conditioning:
OTM for 8 min:
12 kb snatches @ 53#

Completed RX.

Thursday 2.21.13 - Week 1 Amateur Program

Strength:
Back Squat:
-240x3x5

Bench Press:
-177.5x3x5

Conditioning:
10 x 10 yard flying starts, 45 sec rest between efforts.

Completed RX.

Tuesday 2.19.13 - Week 1 Amateur Program

Strength:
Deadlift:
-365x5

Strict Pullups, 3x Max Reps:
18/15/13 = 46 Reps.

Conditioning:
Work up to the heaviest set possible:

1. Deadlift from floor to knee height, return bar to floor.
2. Deadlift from floor to hip height, return bar to the knee height.
3. High Pull from knee height to full extension, return bar to the floor.
4. Power Clean

Perform 3 reps per set.  Then...

100 Evil Wheels for time.

Part A: 135, 165, 185, 205, 225 (failed Power Clean on 3rd set)

Part B: 7:31

Monday 2.18.13 - Week 1 Amateur Program

Current PR's
Power Clean : 260
Back Squat: 335
Press: 155
Deadlift: 478
Weight: 184



Strength:
Back Squat:
-237.5x3x5

Press:
-115x3x5

Conditioning:
1:00 on 1:00 off for 20:00 of:
-4x25 yard shuttle sprint
-Max rep strict weighted pullups @ 25#

8/6/5/5/5/5/5/6/5/5

55 Reps Total.

Friday 2.8.13

Olympic Lifting:
Snatch 1RM in 20 minutes:
-75x2
-95x2
-115x2
-135x2
-160x1
-170x1
-180x1 (PR)
-185x0

Back Squat 5RM:
-135x5
-185x3
-225x2
-255x1
-275x5

Metabolic Conditioning:
"Fran"
21-15-9
-Thrusters @ 95#
-Pullups

4:29.

Thursday 2.7.13

Olympic Lifting:

-Push Press: 3x5 @ 75% (140#)
-Front Squat: 4x4 @ 80% (240#)

Gymnastics:
-4x10 Weighted GHD's @ 15#
-4 x (5 Ring Flys + 8 Ring Pushups)
-4 x 15sec Planche Leans

Metabolic Conditioning:
12:00 AMRAP
-10 Box Jumps @ 24"
-10 Power Cleans @ 165#
-10 1 Arm KB Snatch (left) @ 53#
-10 1 Arm KB Snatch (right)

2 Rounds + 10 box jumps + 10 PC + 8 1 Arm KB Snatch, left

Tuesday 2.5.13

Speed:
2 Deadlifts @ 65% OTM for 10:00 -
Completed RX'd @ 315#

Gymnastics Strength:
-3 Strict HSPU + :15 Hold x5
-8  Close Grip Bench Press @ 85% BW (155#)

Metabolic Conditioning:
7:00 AMRAP:
-7 Power Snatch @ 115#
-7 Burpee Pullups

3 Rounds + 4 Power Snatches; rest 5 min then

6:00 AMRAP:
-10 Kbs @ 70#
-10 Wall Balls

4 Rounds + 1 Kbs.

Monday 2.4.12

Olympic Lifting:
1 Split Snatch + 1 Hang Split Snatch = 1 Rep:
-110x4 (60%)
-125x3 (70%)
-145x2 (80%)
-150x2 (85%)

1 Clean + 1 Jerk = 1 Rep:
-130x4 (60%)
-155x3 (70%)
-175x2 (80%)

Back Squat:
-268x3x5 (80%)

Gymnastics Strength:
-4 Wide Grip Pullups + 5 Chinups x5
-:15 Ring Supports x8
-20 Hollow Rocks + 20 Supermans x4

Metabolic Conditioning:
150m Row Sprints x 15, 1:30 rest between sprints:

Fastest: 28.3
Slowest: 29.3

Kept pace under 1:40 for the entirety of all sprints.

Tuesday 1.22.13

Gymnastics Strength:
-(Hollow Rocks x 15 + Superman Rocks x 15) x 5, RX'd

-(7 Strict Ring Dips @ 27.5# + :10 hold) x 5, RX'd

-(:20 Handstand Hold, facing wall) x 6, not RX'd (holds were supposed to be :45)

Metabolic Conditioning:
100m Row Sprints x 12, 1:00 rest between sprints:

Fastest: 17.4
Slowest: 18.4

Wednesday 1.16.13

Strength:
Power Snatch:
-115x5x3

Clean Pulls:
-200x3x3

Conditioning:
3 Rounds for Time:
-500m Row
-21 Burpees
-400m Run

17:26.

Tuesday 1.15.13

Strength:
Split Snatch:
-125x3x4
-145x2x3
-150x3x1

Power Clean and Jerk:
-140x3x4
-165x2x3

Back Squat:
-215x5
-245x4
-280x3
-295x3x2

Strict Chins + Strict Pullups + Beat Swings:
5+5+10 x4

Wall Walks:
8x

Conditioning:
40 Rounds for Total Meters of:
-Row,  :20on/:10 off

3730m.

Thursdday 1.10.12

Strength:
Push Press:
-145x3
-155x3
-160x3
-170x1
-180x1
-185x1

Conditioning:
12:00 AMRAP:
-10 Pullups
-20 Double Unders

11 Rounds + 10 Pullups.

Wednesday 1.9.12

Strength:
Back Squat:
-265x3
-275x3
-285x3
-305x1
-315x1
-326x1

Conditioning:
10-9-8-7-6-5-4-3-2-1:
-Clapping Pushups
-Box Jumps @ 24"

4:33.

Tuesday 1.8.12

Strength:
OTM for 9:00
-4/4/4/3/3/3/3/3/3 Strict Handstand Pushups

Completed RX.

Conditioning:
10:00 AMRAP:
-7 Power Cleans @ 135#
-7 Ring Dips
-7 Knees to Elbows

6 Rounds + 7 Power Cleans + 7 Ring Dips + 1 Knees to Elbow

Monday 1.7.12

Strength:
Split Snatch:
-135x3
-150x3
-160x3
-165x1
-171x1
-177x0, 1(PR)

Conditioning:
15:00 AMRAP:
-300m Row
-5 Man-Makers @ 40#

5 Rounds + 107m.