Thursday 3.29.12

Warmup:
-Greg Amundson's CrossFit Warmup
-Strict Press: 45x5, 65x5, 75x5

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

 Press: Training Max - 135  
-90x5, 100x5, 115xMax (6)

 Conditioning:
-2:00 Max Distance Yoke Carry @ 300#
-2:00 Max Reps Double Overhand Grip Axle Deadlifts
330 feet + 21 deadlifts.

Wednesday 3.28.12

Warmup:
-Greg Amundson's CrossFit Warmup

Strength:
10:00 to establish 1RM Axle Squat Clean:
Worked up to 185#.

These were much more difficult than I anticipated.  The axle does not spin at all like an oly bar would do, so you are forced to have incredibly fast hands/elbows, and it puts a ton of strain on your grip to catch it.

Conditioning:
6-5-4-3-2-1 of:
-Axle Squat Cleans @ 175#
-5 Box Jumps @ 41" between each set
14:01.

Tuesday 3.27.12

Warmup:
-Greg Amundson's CrossFit Warmup
-Deadlifts: 145x5, 185x5, 225x5

Strength:
Deadlifts: 260x5, 300x5, 340xMax (8)
Strict Pullups: 3x Max Reps (3 min rest between sets) - 18/11/11 reps.

Conditioning:
NONE.

Monday 3.26.12

Warmup:
-Greg Amundson's CrossFit Warmup
-Back Squats: 115x5, 145x5, 175x5
-Bench Press: 75x5, 95x5, 115x5

Strength:
Back Squats: 205x5, 240x5, 268xMax (6)
Bench Press: 135x5, 155x5, 170x9
Pushups: 3x Max Reps (3 min rest between sets) - 27/23/24 reps

Conditioning:
After re-evaluating my training following the CrossFit Games Open, I will be focusing much more exclusively on strength in the upcoming months leading up to the 2013 Open.  My plan is to have two strength days in a row, followed by a strongman day in the hopes of greatly increasing my raw strength.  This seems to be by far my biggest weakness at the moment.

Friday 3.23.12

Warmup:
-Greg Amundson's CrossFit Warmup

Strength:
10:00 to Establish 1RM Thruster:
-45x5, 115x2, 135x1, 155x1, 175x1, 185x1 (PR), 195x0 (fail)

Conditioning:
CrossFit Games Open WOD 12.5:
7 minute ladder of:
-3 Thrusters @ 100#/3 Chest to Bar Pullups
-6/6
-9/9, etc...
Completed round of 15 + 8 thrusters into round of 18.

Thursday 3.22.12

Warmup:
-Greg Amundson's CrossFit Warmup
-Clean Pulls: 45x5, 135x5, 225x5,

Strength:
Clean Pulls: 250x5x5

Conditioning:
4 Rounds for Time of:
-9 Ring Pushups
-15 Box Jumps @ 24"
-21 Double Unders
3:38.

Wednesday 3.21.12

Warmup:
-Greg Amundson's CrossFit Warmup
-Split Jerk: 45x4, 95x4, 135x3, 155x2

Strength:
Split Jerk: 168x4x4
L-Sits: 5x10 sec holds

Conditioning:
"Dirty Sweatpants Romano":
10 minute AMRAP of:
-1 Stone to Shoulder @ 116#/1 Tire Flip
-2/2
-3/3, etc...

6 Rounds + 7 Stones + 3 Tire Flips.