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.

Saturday 12.29.12

Gymnastics:
Muscle-Ups:
-2 OTM for 10:00

Completed RX.

Strength:
Front Squats:
-265x3
-275x3
-285x3
-295x1
-305x1
-315x1

Conditioning:
10-9-8-7-6-5-4-3-2-1:
-Pullups
-Clapping Pushups
-KB Swings @ 53#

7:17.

Tuesday 11.6.12

Strength:Deadlifts:
-135x5
-225x3
-315x3
-405x1
-435x1
-380x5  

Conditioning:
3 Rounds for Time:
-30 Kbs (Russian) @ 70#
-20 Box Jumps (Games Standard)
-10 T2B

8:54.

Monday 10.1.12

Strength:
Back Squat:
-135x5
-155x3
-185x3
-225x2
-255x1

-285x3x5 (PR)

Strict Press:

-45x5

-75x3

-90x3

-110x2

-125x1

-132.5x3x5 (PR)

Conditioning:

6:00 AMRAP:

-8 KBS @ 70#

-8 Hand Release Pushups

-8 Box Jumps (Games Standard ) @ 24"

 

5 Rounds + 8 Kbs + 8 Pushups + 1 Box Jump

 

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.

Tuesday 1.24.12

Warmup:
-Burgener Warmup w/ Empty Bar
-Clean Complex: 80x4, 105x3, 125x2
-Weighted Pullups: 30x4, 40x3, 50x2

Strength:
(65% x 5, 75% x 5, 85% x Max Reps)

Power Cleans: Training Max - 230
-150x5, 173x5, 196x5
Weighted Pullups: Training Max - 92 
-60x5, 69x5, 79x3

Conditioning:
10-9-8-7-6-5-4-3-2-1:
-Russian Kb Swings @ 70#
-Strict Chinups
7:18.

Thursday 12.29.11

Warmup:
-500m Row (1:46)
-Dynamic Shoulder Stretching
-3 Position Snatches (Power Snatch, Hang Snatch, Snatch): 45, 75, 87, 97, 108
-Deadlifts: 151x5, 194x5, 238x5

Strength:
(65% x 5, 75% x 5, 85% x Max Reps)

Deadlift: Training Max - 431
-281x5, 324x5, 367x2
Weighted Chinups: Training Max - 104 
-68x5, 78x4 (failed 5th rep), 89x2

I am going to have to adjust the training max on my chinups.  Because of the relatively low max compared to other lifts, there just isn't much variance in the sets, and clearly the percentages were too high to get the full amount of reps in.  I may have to adjust deadlifts as well....not sure if I had a bad day or if my deadlift has suffered because it hasn't been a huge focus in the past few weeks.

Conditioning:
10:00 of "Filthy Fifty":
-50 Box Jumps @ 24"
-50 Jumping Pullups
-50 Kbs
-50 Walking Lunges
-45 Knees to Elbows

I was at about 6:30 when I started the K2E and my workout just stalled.  I may need to work on these, eh?

Friday 10.28.11

Warmup:
-400m run
-5 V-Ups
-5 Bent-Leg Reverse Hypers
-3 Jump/Shrug, 3 Hang Power Clean, 3 Power Clean, 3 Clean w/ empty bar

SWOD:
Hang Power Cleans: 85x3, 115x3, 135x3, 165x3, 185x3 (PR), 205x0 (failed 4x to get a single rep!)

It's been a couple months since I've done HPC's in a SWOD, but the last time I did them, 165x3 was a major struggle for me.  So progress is being made.  I really enjoy isolating the clean and snatch from the hang position.  It really forces me to concentrate on full hip extension instead of having that "muted hip".

Metcon:
5 Rounds for Time of:
-Cleans @ 155#
-Kb Swings @ 53#
11:54

I don't know what it is about full cleans, but they are an absolute bitch! My legs are smoked....damn you whoever programmed this WOD!

Thursday 9.29.11

Warmup:
-50 sec handstand hold, then 3 rounds of:
-5 Ring Dips
-Max L Sit Hold (7, 7 14 seconds)
-9 Back Extensions

I'm pretty sure the handstand hold was a PR.  I am trying to improve by 5 sec every time I attempt the hold with the hope of getting to 2 min by the end of the year.  Also, this was the first time I have ever been able to do an RX'd L-Sit.  Consider me inspired by watching the CF Games on ESPN2.

SWOD:
-Weighted Pullups: 10x3, 20x3, 30x3, then
45x3, 55x3, 70x3, 80x3, 85x3 (PR)

75x3 was my previous PR coming into today and I beat that number on two different sets.  When I first joined The Compound a little over a year ago, my 1RM was 70#, so to get 3 @ 85 was huge.

CFE Recovery WOD:
3 Rounds for QUALITY of:
-15 Kb swings @ 44#
-15 Pushups
-15 Ring Rows (feet approximately 2 feet below rings)
-15 GHD Situps
-15 Hip Extensions

This WOD was meant to be recovery, but after a pretty full day of gymnastics, this taxed me pretty good.  Hopefully it doesn't ruin my goal of a sub-4 min Fran tomorrow!

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!

Thursday 9.22.11

Warmup: 
Short on time and had my daughter with me at the gym tonight, so I just did one set of max-double unders in between each of my bench press warmup sets: 36, 9, 28, 64.

SWOD:
-Bench Press: 95x5, 115x3, 135x3, 165x2, 185x1, then 205x3x5 (PR!). 
My bench press seems to be getting stronger now that I have cut back on the volume a bit since moving away from CF Football.  This is a PR for me and gives me hope of hitting 255# during the CFFB Total on Monday.

DWOD:
Kb swings @ 53#:
-2 min on
-2 min off
-90 sec on
-90 sec off
-1 min on
I scored 111 swings total.  Normally for this workout I would have used the 70# kb, but I'm trying to keep the volume a little light this week with the total coming up on Monday

Monday 9.12.11

Warmup:
2 Rounds of:
10 Ring Dips
10 PVC Passthru's
20 GHD Situps
40 Double-Unders

SWOD:
Box Squat: 115x5, 155x3, 185x3, 225x2, 255x1 (PR)
Back Squat: 255x3, 230x5, 205x11

My legs are still absolutely torched from "Karen" 4 days ago...that's right, 4 days!  I was WAY off what my 3RM should have been for back squats.  Not sure how I PR'd on box squats though.

Metcon:
15:00 on the minute:
-15 sec handstand hold
-3 burpees
-8 kb swings

I completed 3 rounds Rx'd with the 70#kb.  After that I got progressively worse in a hurry.  By round 4 I couldnt hold my handstand for 15 seconds, by round 8 I dropped to the 53# kb.  I did full six-point burpees every round, but I was a mess.  I don't even know how to score myself on this WOD.  I just know I pushed myself as hard as I could for as long as I could.  I will be focusing on handstand holds in my warmup going forward.  They are pathetic.