111229 Running Intervals

Buy in:
10 Burpees x 2

RRPuP Step 12:
7-5-4-4-4

Metcon:
Run 10 min @ Z1 warm up run
+
Run 30 sec @ 90%
Run 30 sec @ 50% x 8
+
Run 60 sec @ 90%
Run 60 sec @ 50% x 4
+
Run 90 sec @ 90%
Run 90 sec @ 50% x 2
+
Run 10 min cool down run

Did this incorrectly. Did 1 sprint then 50% then walk recovery. Still got in some good work. Covered 5.5 mi in total.

111228 Shoulder Press 1RM test

Buy in:
5 min jump rope

RRPuP Step 12:
7-5-4-4-4

Strength:
Shoulder Press 5-3-3-1-1-1-1
120-130-135-140-145-150-155(f)

Disappointing. No progress in the last 3 months. Recovery probably played a part. A little sore from the previous day's workout.

111227 Back Squat 1RM test

Buy in:
5 min jump rope then
2 rounds of:
45# x 10 OHS
10 Bar Dips
15 Sit-ups

Strength:
Back Squat 5-3-3-1-1-1-1
200-225-250-280-290-305(PR)-315(f)-315(PR)

Metcon:
For time
12-9-6 of
115# OHS
115# Back Squat
115# Push Press

Time: 11:58

OHS started to get shaky around rep 7. Each round was broken into 2 sets. Other movements unbroken but required brief rest in between. Next time less staring at the bar.

Happy with the BS PR's. First attempt @ 315 was a fail. Got down in the hole and lost concentration. I knew I could get the weight I just needed to dial in my focus.

111226 Active recovery

Cyling: 18mi

111225 Bench Press

5/3/1 C3 w4d4 de-load

Buy in:
5 min jump rope

RRPuP Step 11:
6-5-4-4-3

Strength:
Bench Press 3 x 5 (40%, 50%, 60%)
80-100-120

Accessory:
Close Grip Bench Press 135# x 10 x 2
Tricep Pressdowns (green band) 2 x 10
Ab rollers 2 x 15

111224 Deadlift

5/3/1 C3 w4d3 de-load

Buy in:
800m run
OHS 45# X 10 X 2
Good Mornings 45# x 15 x 2

RRPuP Step 11:
6-5-4-4-3

Strength:
Deadlift 3 x 5 (40%, 50%, 60%)
140-175-210

Accessory:
GHR (green band) 2 x 10
Glute Bridge 2 x 20

111223 Active Recovery

Buy in:
2000m row

RRPuP Step 11:
6-5-4-4-3

Strength:
Bar Dips 5 x 10

Cash out:
Static Handstand Holds
:45 | :45 | :35
Vertical knees raises in captain's chair
3 x 15

111222 Clean, GHD Sit-ups

Buy in:
5 min jump rope
Burgener warm-up

RRPuP Step 11:
6-5-4-4-3

Strength:
Bar Dips 6 x 6

Metcon:
21-15-9 reps for time of:
135 pound Clean
GHD sit-up

Scaled reps to 12-9-6. Subbed GHD's for sit-ups on angled bench.
All unbroken.

Time: 4:50

Cash out:
Barbell curls 40# x 25 x 2

111220 Dumbbell squat snatch, GHD sit-ups, Toes to bar

5/3/1 C3 w4d2 de-load

Buy in:
100' Bear crawl
50' Crab crawl

RRPuP Step 11:
6-5-4-4-3

Strength:
Shoulder Press 5-5-5(40%, 50%, 60%)
60-75-90

Accessory:
Seated DB Press 30# x 15 x 2

Metcon:
Three rounds for time of:
25 pound Dumbbell squat snatch, 15 reps, right arm
15 GHD sit-ups
25 pound Dumbbell squat snatch, 15 reps, left arm
15 Toes to bar
Time: 19:40

Smoked.

112012 The Deathstar

5/3/1 C3 w4d1 de-load

Buy in:
5 min jump rope
2 rounds of:
10 45# overhead squats
15 45# good mornings

RRPuP Step 11:
6-5-4-4-3

Strength:
Back Squat 5-5-5 (40%-50%-60%)
115-140-170

Accessory:
Front Squat 135# x 10 x 2

Metcon:
"The Deathstar"
In 3 minutes complete as many 6-count star-jump burpees as possible then rest 1 minute.
Repeat for a total of 5 rounds.

Post reps/rounds to comments.

Score: 18 | 23 | 26 | 27 | 27

111912 Bench Press 5-3-1+

5/3/1 C3 w3d4

Buy in:
5 min jump rope
2 rounds of:
10 45# overhead squats
15 45# shoulder press
then
3 x 5 ring dips

RRPuP Step 11:
6-5-4-4-3

Strength:
Bench Press 5-3-1+
warm
80-100-120
work
150-170-190(5)

Accessory:
Incline DB Press 50# x 15 x 2
Close grip bench press 135# x 10 x 2
Tricep pressdown (green band) 2 x 10
Curl grip barbell row 115# x 10; 125# x 10
Ab-rollers 2 x 15

Metcon:
Off

111712 Deadlift 5-3-1+

5/3/1 C3 w3d3

Buy in:
5 min jump rope
2 rounds of:
15 45# overhead squats
15 45# good mornings

RRPuP Step 11:
6-5-4-4-3

Strength:
Deadlift 5-3-1+
warm:
140-175-210
work:
260-295-330(3)

Accessory:
2 x 10 GHR (green band assisted)
2 x 20 glute bridge

Metcon:
Off

111512 Wood

Buy in:
5 min jump rope

RRPuP Step 11:
6-5-4-4-3

Strength:
Off

Metcon:
“Wood”
5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24” box
95 pound Sumo-deadlift high-pull, 10 reps (scaled to 75#)
95 pound Thruster, 10 reps (scaled to 75#)
Rest 1 minute

Post total time to comments.

Time: 29:51

Walk from run to gym added 1 min each round. Good, hard workout.

111412 Clean, HSPU

5/3/1 C3 w3d2

Buy in:
5 min jump rope
2 rounds of:
10 45# OHS
10 Bar Dips

RRPuP Step 11:
6-5-4-4-3

Strength:
Shoulder Press 5-3-1+
warm
60-75-95
work
115-130-145(4)

Accessory:
Seated DB Press 30# x 15 x 2
JM Press 65# x 10 x 2

Metcon:
Work up to 135# clean
65# x 2, 95# x 2, 115# x 2, 135# x 1
then
5 rounds for time of:
3 135# Cleans
4 HSPU
Time: 6:11

Cash out:
Sit ups 2 x 20

111312 Back Squat

5/3/1 C3 w3d1

Buy in:
800m run (treadmill)
Bar dips 2 x 10

RRPuP Step 11:
6-5-4-4-3

Strength:
Back squat 5-3-1+
warm
115-140-170
work
210-240-270(3)(3-R PR!)

Accessory:
GHR 2 x 5
Glute Bridge 1 x 20
Bulgarian Split Squat 30# x 10 x 2
V-Ups 1 x 18, 1 x 15

3-rep PR on the squat. That was a much-needed mental boost.

Good day.

111112 Bench Press

5/3/1 C3 w2d4

Buy in:
5 min jump rope
20 20# KB swings
20 20# KB Sotts presses

RRPuP Step 10:
6-4-4-3-3

Strength:
Bench Press 3-3-3+
warm
80-100-120
work
140-160-180(8)

Accessory:
Incline DB Press 45# x 15, 50# x 15
Close Grip Bench Press 135# x 10 x 2
Tricep Pressdown (green band) 2 x 10
Curl Grip Barbell Row 115# x 10 x 2
Ab Rollouts 2 x 15

Metcon:
Off

111012 Deadlift

5/3/1 C3 w2d3

Buy in:
800m run
2 rounds of:
10 overhead squats
15 good mornings

RRPuP Step 10:
6-4-4-3-3

Strength:
Deadlift 3-3-3+
warm
140-175-210
work
255-280-315(4)

Accessory:
GHR 2 x 5
Glute Bridge 2 x 20

Metcon:
Off

110912 Bear Complex

Buy in:
5min stationary bike
2 rounds of:
20 sit-ups
15 back extensions

RRPuP Step 10:
6-4-4-3-3

Strength:
Off

Metcon:
5 rounds of:
7 cycles through
power clean
front squat
push press
back squat
push press (from behind the head)

Increase weight each round. Bar cannot rest until all 7 reps have been completed.

Post loads and time to comments.

Loads: 65-75-95-105-115
Time: 16:53

110812 Shoulder Press

5/3/1 C3 w2d2

Buy in:
5 min jump rope
shoulder mob

RRPuP Step 10:
6-4-4-3-3

Strength:
Shoulder Press 3-3-3+
warm
60-75-90
work
105-120-135(6)

Assistance:
Seated Dumbbell Press
25# x 15; 30# x 15
JM Press
45# x 10; 65# x 10
Tricep Pressdown (green band)
2 x 10
Barbell Row
65# x 10; 95# x 10
V-Ups
2 x 15

Metcon:
Off

Started integrating conjugate CF assistance work. For JM press start with 65# next time and barbell row 95#.

110612 Tabata Row, Zercher Squats

5/3/1 C3 w2d1

A.M.
--------------------------------
Buy in:
500m row
2 rounds of:
10 GHD sit-ups
10 bar dips

RRPuP Step 10:
6-4-4-3-3

Strength:
Back Squat 3-3-3+
warm
115-140-170
work
200-225-255(4)(20#-PR!)

Bulgarian Squats
20# x 10 | 25# x 10 | 30# x 10

P.M.
--------------------------------
Buy in:
500m row
2 x 15 45#KB swings

Metcon:
Tabata Row for Calories
AMR(eps)AP in 4 minutes of:
135# Zercher squats
Score: PM broken on C2, just did the work; 39 squats

Skill:
Power Clean & Jerk
135# x 3 x 5

110412 Bench Press

5/3/1 C3 w1d4

Buy in:
800m run
10 overhead squats w/ dowel

RRPuP Step 10:
6-4-4-3-3

Strength:
Bench Press 5-5-5+
warm
80-100-120
work
130-150-170(9)

Incline Dumbbell Press
15 x 40, 15 x 45

Tricep Pressdown w/ green band
2 x 10

Curl Grip Barbell Row
10 x 95#, 10 x 115#

Ab rollouts
2 x 15

Metcon:
Off

110312 Deadlift

5/3/1 C3 w1d3

Buy in:
5 min jump rope
10 air squats
3 x 5 ring dips

RRPuP Step 10:
6-4-4-3-3

Strength:
Deadlift 5-5-5+
warm
140-175-210
work
225-260-295(7)

Metcon:
Off

110112 Rope Climb, Wallball, Run

Buy in:
5 min jump rope
shoulder mob
10 overhead squats w/ dowel

RRPuP Step 10:
6-4-4-3-3-3

Strength:
Off

WOD:
Complete as many rounds in fifteen minutes of:
15 foot Rope climb, 2 ascents
20 Wall ball shots, 20 pound ball
Run 200 meters
Post total rounds.
Score: 3 rounds + 1 rope climb