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.

Wednesday 10.11.12

Strength:Bench Press:
-75x5
-105x3
-125x3
-155x2
-175x1
-195x3x5

Weighted Dips:
-40x3x5

Conditioning:
5 Rounds for Time of:
-20 Overhead Walking Lunges @ 45#
-20 90 degree box jumps, alternate between left and right side landing
-10 Strict Pullups

18:36 minus 5:00 talk with supervisor mid_WOD*

Food Intake:
-Breakfast: 4 Cups Raw Whole Milk, 8oz beef covered in salsa and sour cream, 1 yam
-Post WOD: 2 Cups Raw Whole Milk w/ 25 grams Whey Protein

Then, the cheat day started...

-2 Dos Equis
-3 Tuna Tar Tar on a Crostini
-1 Beef Slider
-1 Double Double WITH Bun
-1 Order of Fries

Saturday 9.8.12

Conditioning:
3 Rounds of:*

-45sec Pullup Hold at top, 15sec rest

-45sec Overhead Walking Lunge @ 45#, 15sec rest
-45sec Sledgehammer Strikes @ 45#, 15sec rest
-45 sec to run Full Gasser, 15 sec rest

*1/2 point for less than Full Gasser, 1 point for Full Gasser.

 

1.5 points (0/3 on sprints!)
.

Sunday 1.29.12

Warmup:
3 Rounds of:
-20 yard sprint x2 (down and back)
-20 yard backwards sprint x2 (down and back)
-20 yard sideways step x2 (down and back),
 then...
-Bench Press: 85x4, 105x3, 125x2
-Back Squat: 115x4, 145x3, 175x2

Strength:
(70% x 3, 80% x 3, 90% x Max Reps)

Bench Press: Training Max - 208
-146x3, 167x3, 188x5
Back Squat: Training Max - 294 
-206x3, 236x3, 265x5 (PR)

Conditioning:
As many rounds as possible in 12:00 of:
-20 Overhead Walking Lunges @ 45#
-10 Ring Dips
5 Rounds + 20 Lunges + 5 Ring Dips.

Monday 10.17.11

Warmup:
Front Squats: 100x5, 135x5, 165x3, 200x2, 225x1

SWOD:
Front Squats: 250x3x5 (15# PR!)

Not having squatted last week really had my legs feeling fresh today.  I am still a little surprised I was able to jump 15# for 3x5.  I honestly feel more solid in a front squat than I do a back squat.  Not quite sure how that happens, but I'm gonna roll with it.

Metcon:
5 Rounds for Time:
-20 Overhead Walking Lunges (45#)
-10 Lateral Hops over plate
-5 HSPU
12:38



As much as my programming was called into question for being too tough last week, I'm gonna call out Brad for this workout.  My legs are fried, and 25 HSPU's in a workout is almost more than I can handle.  The last round of five was done one at a time, with ample breaks in between.  I found it helps a lot more to do the HSPU's on a 15# plate, and put an abmat in between.  This way you are still doing full range of motion, but you have an abmat to cushion my bald head instead of slamming it into the rubber mats.