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.

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 12.10.12

Strength:
Hang Power Snatch:
-115x3
-125x3
-135x3
-145x1
-150x1
-155x0
-155x1 (PR)

Conditioning:
-60 Wall Balls, 20#
-50 Plate Slams, 45#
-40 1-Arm Russian Swings, 53#
-30 Pushups
-20 Warrior Situps
-10 Strict Pullups

9:26.

Friday 3.16.12

Warmup:
-Greg Amundson's CrossFit Warmup
-5x5 Atlas Stone Wall Balls @ 42#


Conditioning:
CrossFit Games Open WOD 12.4:
12:00 AMRAP of:
-150 Wall Balls
-90 Double Unders
-30 Muscle-Ups


150 WB + 90 DU + 5 MU.

Thursday 2.23.12

Warmup:
-Stretching
-3 Rounds of:
2 Handstand Pushups
4 Hang Split Snatch @ 45#
6 Butterfly Pullups
8 GHD Situps
then...
-Snatch Pulls: 135x4, 185x3, 225x2

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

Deadlift: Training Max - 451
-315x3, 365x3, 406x1 (failed 2nd attempt, took a break, hit 3rd attempt, failed 4th)
Split Snatch: Training Max - 140
-100x3, 115x3, 126x7x1 (30 sec rest between reps)

Conditioning:
10:00 AMRAP:
-1 Rope Climb @ 15'
-10 Wall Balls @ 20#
-15 Kettlebell Swings @ 53#
-20 Double Unders
4 Rounds + 1 Climb + 10 Wall Balls.

Monday 2.6.12

Warmup:
-Dynamic Warmup: 3 Games of Ping Pong
-Bench Press: 95x4, 115x3, 135x2
-Back Squats: 135x4, 165x3, 195x2

Strength:
(75% x 1, 85% x 1, 95% x Max Reps)

Bench Press: Training Max - 208
-156x1, 177x3, 198x5
Back Squats: Training Max - 294 
-225x1, 250x1, 280x5 (PR)

Conditioning:
10:00 Ladder Workout (1 of each, 2 of each, 3 of each, etc.):
-11' Wall Balls @ 20#
-25# Weighted Pullups
10 Rounds + 11 WB's + 2 Pullups

Thursday 10.20.11

Warmup:
-400m run, then rounds of:
-15 sec Samson Stretch (each leg)
-6 Reverse Bent Hypers
-6 V-Ups
-6 Thrusters (#45)

SWOD:
Push Press 5RM
45x5, 75x5, 95x5, 115x5, 135x5, 155x5, 165x4, 175x2

I was so close to locking out my 5th rep on 165# (which would have been a PR).  I knew I didn't have any shot at hitting 175# 5x, but I figured I could use the little bit of extra strength work, so I knocked out two more reps.  Usually on my 5RM I use a more progressive scheme with a much lighter workload to give myself a better chance to set a PR, but today I was more interested in working overall strength.

Metcon:
15:00 AMRAP of:
-10 Box Jumps (24")
-10 Wall Balls
-10 Toes to Bar
9 Rounds + 6 Box Jumps.

This was about as hard as I've gone at a metcon in a long time.  TK was pushing me every second and I couldn't afford to rest out of fear of him passing me up! Killer WOD tonight

Saturday 9.24.11

Warmup:
None.  This is setting a bad example and I'm a little ashamed of myself for just hopping right into a WOD.

Metcon:
1 min at each station of:
-Walking Lunges
-Jumping Pullups
-Burpees
-Double Unders
-Ring Dips
-Knees to Elbows
-Kb Swings (44#)
-Situps
-Kb Thrusters (35#)
-Back Extensions
-Wall Balls
-Rope Climbs (15')

322 Reps.  I was exhausted but not taxed...bring on the Total after a rest day tomorrow!