CFSB C4 w4d1
Buy in:
5min row
3 rounds of:
OHS #45 x 10
10 bar dips
Strength:
Back squat 3 x 5
warm
155 x 8; 185 x 5
work
190-205-225
Metcon:
5 rounds for time:
5 #135 Thruster
10 Knees-to-Elbows
Time: 8:09
Feel like I'm coming down with something. Everything felt heavy.
Tuesday, January 31, 2012
Monday, January 30, 2012
120129 Clean & Jerks, Muscle-ups
CFSB C4 w3d4
Buy in:
Foam rolling
Hip and shoulder mob
Burgener warm-up
2 rounds of:
15 air squats
15 push-ups
RRPuP Step 14:
Off (tendonitis)
Strength:
Shoulder Press 3 x 3
warm
85 x 8; 95 x 6
work
110-115-125
Hi-rep set
#95 x 19
Metcon:
For time:
5-4-3-2-1 of
Clean & Jerk @ BW (*75%=155)
Muscle-ups (blue band assisted)
Time: 8:00
Cash out:
Static handstand holds
*next time shoot for 165
Buy in:
Foam rolling
Hip and shoulder mob
Burgener warm-up
2 rounds of:
15 air squats
15 push-ups
RRPuP Step 14:
Off (tendonitis)
Strength:
Shoulder Press 3 x 3
warm
85 x 8; 95 x 6
work
110-115-125
Hi-rep set
#95 x 19
Metcon:
For time:
5-4-3-2-1 of
Clean & Jerk @ BW (*75%=155)
Muscle-ups (blue band assisted)
Time: 8:00
Cash out:
Static handstand holds
*next time shoot for 165
Saturday, January 28, 2012
120128 2mi Run
CFSB C4 w3d3
Buy in:
5 min jump rope
3 rounds of:
20 air squats
20 sit-ups
RRPuP Step 14:
Off (tendonitis)
Strength:
Front Squat 3 x 3
warm
105 x 8; 115 x 6
work
140-150-160
Hi-rep Back Squats
15-12-9 @ #155
Metcon:
2 mi. run
Time: 16:30
Buy in:
5 min jump rope
3 rounds of:
20 air squats
20 sit-ups
RRPuP Step 14:
Off (tendonitis)
Strength:
Front Squat 3 x 3
warm
105 x 8; 115 x 6
work
140-150-160
Hi-rep Back Squats
15-12-9 @ #155
Metcon:
2 mi. run
Time: 16:30
Friday, January 27, 2012
120127 DB Swings, Ring Push-ups, Overhead Squats
Buy in:
5 min jump rope
5 rounds of:
5 #45 overhead squats
8 bar dips
RRPuP Step 14:
8-6-5-5-4
Metcon:
AMRAP in 10 min
7 #70 DB swings
7 Ring Push-ups
7 #95 Overhead Squats
Score: 5 rounds
5 min jump rope
5 rounds of:
5 #45 overhead squats
8 bar dips
RRPuP Step 14:
8-6-5-5-4
Metcon:
AMRAP in 10 min
7 #70 DB swings
7 Ring Push-ups
7 #95 Overhead Squats
Score: 5 rounds
Wednesday, January 25, 2012
120125 Freddy's Revenge
Buy in:
5 min jump rope
hip and shoulder mob
3 rounds of:
#65 good mornings x 10
10 Bar Dips
RRPuP Step 14:
8-6-5-5-4
Strength:
Deadlift 3 x 3
warm
185 x 8, 205 x 5
work
235-255-305
hi rep set
#225 x 12-9-6
Metcon:
Freddy's Revenge
5 rounds for time of:
#185 Overhead any way (#140 Push press; added %30+ to my current 5RM shoulder press)
10 Burpees
Time: 8:20
Cash out:
sit-ups 20-10-10
5 min jump rope
hip and shoulder mob
3 rounds of:
#65 good mornings x 10
10 Bar Dips
RRPuP Step 14:
8-6-5-5-4
Strength:
Deadlift 3 x 3
warm
185 x 8, 205 x 5
work
235-255-305
hi rep set
#225 x 12-9-6
Metcon:
Freddy's Revenge
5 rounds for time of:
#185 Overhead any way (#140 Push press; added %30+ to my current 5RM shoulder press)
10 Burpees
Time: 8:20
Cash out:
sit-ups 20-10-10
Tuesday, January 24, 2012
120124 Front Squats, Chest to Bar Pull-ups
Buy in:
5 min jump rope
shoulder mob
Back squat #45 x 10 x 2
RRPuP Step 14:
8-6-5-5-4
Strength:
Back Squat 3 x 3
warm
155 x 8, 185 x 6
work
215-235-250
Metcon:
7 rounds of: (scaled to 5)
7 #165 Front Squats (scaled to #135)
7 C2B Pull-ups (scaled with blue band because of tendonitis)
Time: 4:48
Scaled this properly, but damn my quads were hurting after.
5 min jump rope
shoulder mob
Back squat #45 x 10 x 2
RRPuP Step 14:
8-6-5-5-4
Strength:
Back Squat 3 x 3
warm
155 x 8, 185 x 6
work
215-235-250
Metcon:
7 rounds of: (scaled to 5)
7 #165 Front Squats (scaled to #135)
7 C2B Pull-ups (scaled with blue band because of tendonitis)
Time: 4:48
Scaled this properly, but damn my quads were hurting after.
Sunday, January 22, 2012
120122 Elizabeth
Buy in:
5 min jump rope
#45 x 10 x 2 push press
RRPuP Step 13:
7-6-5-4-4
Strength:
Shoulder Press 3 x 3
warm
#75 x 8, #95 x 5
work
105-110-120
High rep set
#95 x 18
Metcon:
Elizabeth
21-15-9 for time of:
#135 Squat Clean (scaled to 12-9-6)
Ring dips (blue band assisted)
Time: 8:00
Compared to 110629
12-9-6
#135 Squat Clean
Bar dips
Time: 6:00
Legs sore from yesterday's squat work.
5 min jump rope
#45 x 10 x 2 push press
RRPuP Step 13:
7-6-5-4-4
Strength:
Shoulder Press 3 x 3
warm
#75 x 8, #95 x 5
work
105-110-120
High rep set
#95 x 18
Metcon:
Elizabeth
21-15-9 for time of:
#135 Squat Clean (scaled to 12-9-6)
Ring dips (blue band assisted)
Time: 8:00
Compared to 110629
12-9-6
#135 Squat Clean
Bar dips
Time: 6:00
Legs sore from yesterday's squat work.
120121 Front Squats
Buy in:
5 min jump rope
3 rounds of:
10 #45 front squats
6 ring dips
RRPuP Step 13:
7-6-5-4-4
Strength:
Front Squat 3 x 3
warm
#95 x 7, #115 x 5
work
135-145-155
HR Back Squats
#115 x 12-9-6
Metcon:
Off
Skill:
Split snatch 5 x 1
55-65-75-85-95
5 min jump rope
3 rounds of:
10 #45 front squats
6 ring dips
RRPuP Step 13:
7-6-5-4-4
Strength:
Front Squat 3 x 3
warm
#95 x 7, #115 x 5
work
135-145-155
HR Back Squats
#115 x 12-9-6
Metcon:
Off
Skill:
Split snatch 5 x 1
55-65-75-85-95
120120 Tire push, Box jumps, DB Thrusters
Buy in:
5 min jump rope
4 x 9 bar dips
RRPuP:
Off (elbow tendonitis)
Strength:
Off
Metcon:
100m tire push
21 19" box jumps
21 25# DB Thrusters
100m tire push
15 19" box jumps
15 25# DB Thrusters
100m tire push
9 19" box jumps
9 25# DB Thrusters
100m tire push
Time: 10:30
5 min jump rope
4 x 9 bar dips
RRPuP:
Off (elbow tendonitis)
Strength:
Off
Metcon:
100m tire push
21 19" box jumps
21 25# DB Thrusters
100m tire push
15 19" box jumps
15 25# DB Thrusters
100m tire push
9 19" box jumps
9 25# DB Thrusters
100m tire push
Time: 10:30
Wednesday, January 18, 2012
120118 Box Jumps & Power Cleans
CFSB C4w2d2
Buy in:
5min jump rope
light stretching
5 rounds of:
#65 x 7 Good Mornings
7 Bar Dips
RRPuP Step 13 (done with towel):
7-6-5-4-4
Strength:
Deadlift 3 x 3
warm
185 x 8, 205 x 5
work
230-250-300
HR set
#225 x 18
Metcon:
5 rounds of:
10 20" box jumps
5 75%BW (155) Power Cleans
Time: 6:22
Buy in:
5min jump rope
light stretching
5 rounds of:
#65 x 7 Good Mornings
7 Bar Dips
RRPuP Step 13 (done with towel):
7-6-5-4-4
Strength:
Deadlift 3 x 3
warm
185 x 8, 205 x 5
work
230-250-300
HR set
#225 x 18
Metcon:
5 rounds of:
10 20" box jumps
5 75%BW (155) Power Cleans
Time: 6:22
Tuesday, January 17, 2012
120117 DB Thrusters, Toes-to-bar
CFSB C4 w2d1
Buy in:
5 min jump rope
3 rounds of:
10 #45 Overhead Squats
11 Bar Dips
Strength:
Back Squat 3 x 3
warm
155 x 7, 185 x 5
work
210-230-245
Metcon:
5 rounds for time of:
12 #20 Wall ball (subbed DB thrusters, no med ball @ work)
12 Toes-to-bar
Time: 8:57
Buy in:
5 min jump rope
3 rounds of:
10 #45 Overhead Squats
11 Bar Dips
Strength:
Back Squat 3 x 3
warm
155 x 7, 185 x 5
work
210-230-245
Metcon:
5 rounds for time of:
12 #20 Wall ball (subbed DB thrusters, no med ball @ work)
12 Toes-to-bar
Time: 8:57
Monday, January 16, 2012
120115 Incline Bench Press, Ring Dips, Wall Ball
CFSB C4 reset 75% of 1RM(150)
Buy in:
5 min jump rope
2 rounds of:
10 #45 overhead squats
10 #45 shoulder press
RRPuP Step 13:
7-6-5-4-4
Strength:
Shoulder Press 3 x 3
warm
45 x 10, 95 x 7
work
100-105-115
HR set
#95 x 18
Metcon:
15-12-9 of:
#135 Incline Bench Press
Ring Dips
#20 Wall Ball
Time: 12:35
Buy in:
5 min jump rope
2 rounds of:
10 #45 overhead squats
10 #45 shoulder press
RRPuP Step 13:
7-6-5-4-4
Strength:
Shoulder Press 3 x 3
warm
45 x 10, 95 x 7
work
100-105-115
HR set
#95 x 18
Metcon:
15-12-9 of:
#135 Incline Bench Press
Ring Dips
#20 Wall Ball
Time: 12:35
120114 Power Clean, Run 400M
CFSB C4 reset @75% 1RM(195)
Buy in:
5min jump rope
Hip and shoulder mob
RRPuP Step 13:
7-6-5-4-4
Strength:
Front Squat 3 x 3
warm
95 x 7, 115 x 5
work
130-140-150
HR back squats
#155 x 20
Metcon:
AMRAP in 10min of:
5 #135 Power Cleans
Run 400M
Score: 3 rounds + 5 Power Cleans + 60M
Buy in:
5min jump rope
Hip and shoulder mob
RRPuP Step 13:
7-6-5-4-4
Strength:
Front Squat 3 x 3
warm
95 x 7, 115 x 5
work
130-140-150
HR back squats
#155 x 20
Metcon:
AMRAP in 10min of:
5 #135 Power Cleans
Run 400M
Score: 3 rounds + 5 Power Cleans + 60M
120113 Filthy Fifty
Buy in:
5 min jump rope
3 rounds of:
10 overhead squats
8 ring dips
RRPuP Step 13:
7-6-5-4-4
Strength:
Off
Metcon:
For time:
35 Box jump, 18-20 inch box (24")
35 Jumping pull-ups
35 Kettlebell swings, 1 pood
Walking Lunge, 35 steps
35 Ab-Mat Sit-ups
35 Push press, 45 pounds
35 Back extensions (good mornings)
35 Wall ball shots, 20 pound ball
35 Burpees
35 Double unders
Time: 17:49
Compared to 101210
35 Box jump, 18 inch box
35 Jumping pull-ups
35 Kettlebell swings, 1 pood
Walking Lunge, 35 steps
35 Ab-Mat Sit-ups
35 Push press, 45 pounds
35 Back extensions (good mornings)
35 Wall ball shots, 14 pound ball
35 Burpees
35 Double unders
Time: 17:09
5 min jump rope
3 rounds of:
10 overhead squats
8 ring dips
RRPuP Step 13:
7-6-5-4-4
Strength:
Off
Metcon:
For time:
35 Box jump, 18-20 inch box (24")
35 Jumping pull-ups
35 Kettlebell swings, 1 pood
Walking Lunge, 35 steps
35 Ab-Mat Sit-ups
35 Push press, 45 pounds
35 Back extensions (good mornings)
35 Wall ball shots, 20 pound ball
35 Burpees
35 Double unders
Time: 17:49
Compared to 101210
35 Box jump, 18 inch box
35 Jumping pull-ups
35 Kettlebell swings, 1 pood
Walking Lunge, 35 steps
35 Ab-Mat Sit-ups
35 Push press, 45 pounds
35 Back extensions (good mornings)
35 Wall ball shots, 14 pound ball
35 Burpees
35 Double unders
Time: 17:09
Wednesday, January 11, 2012
120111 Deadlifts, Push-ups
CFSB C4 w1d2.
Reset weight to 85% of current 1RM(345)
Buy in:
5 min jump rope
4 rounds of:
8 #45 good mornings
8 bar dips
RRPuP Step 13:
7-6-5-4-4
Strength:
Deadlift 3-3-3
warm
185 x 8, 205 x 5
work
225 x 3, 245 x 3, 295 x 3
Metcon:
7 rounds for time of:
10 #155 Deadlifts
15 Push-ups
Time: 9:13
Compared to 110702
5 rounds for time of:
15 #135 Deadlifts
15 push-ups
Time: 12:10
Skill:
Handstand holds
:46, :37, :37
Used the metcon in place of the high-rep set.
Reset weight to 85% of current 1RM(345)
Buy in:
5 min jump rope
4 rounds of:
8 #45 good mornings
8 bar dips
RRPuP Step 13:
7-6-5-4-4
Strength:
Deadlift 3-3-3
warm
185 x 8, 205 x 5
work
225 x 3, 245 x 3, 295 x 3
Metcon:
7 rounds for time of:
10 #155 Deadlifts
15 Push-ups
Time: 9:13
Compared to 110702
5 rounds for time of:
15 #135 Deadlifts
15 push-ups
Time: 12:10
Skill:
Handstand holds
:46, :37, :37
Used the metcon in place of the high-rep set.
Tuesday, January 10, 2012
120110 Nate
CFSB C4 w1d1. Reset
Buy in:
5min jump rope
hip mob
3 rounds of:
#45 OHS x 10
10 bar dips
RRPuP Step 13:
7-6-5-4-4
Strength:
Back Squat 3-3-3
warm
135 x 7, 185 x 5
work
205-225-240
Metcon:
Nate (scaled)
AMRAP in 10min of:
2 seated muscle-ups
8 bridged push-ups
8 #70 DB swings
Score: 6 rounds + 1 MU
Skill:
Power Snatch
95 x 3, 105 x 3, 115 x 3
Snatch Pulls
205 x 3 x 3
Form was a bit sketchy last week so I'm resetting everything based on 65% and 75% of my 1RM. Form was definitely better today. Depth of squats was very good.
Buy in:
5min jump rope
hip mob
3 rounds of:
#45 OHS x 10
10 bar dips
RRPuP Step 13:
7-6-5-4-4
Strength:
Back Squat 3-3-3
warm
135 x 7, 185 x 5
work
205-225-240
Metcon:
Nate (scaled)
AMRAP in 10min of:
2 seated muscle-ups
8 bridged push-ups
8 #70 DB swings
Score: 6 rounds + 1 MU
Skill:
Power Snatch
95 x 3, 105 x 3, 115 x 3
Snatch Pulls
205 x 3 x 3
Form was a bit sketchy last week so I'm resetting everything based on 65% and 75% of my 1RM. Form was definitely better today. Depth of squats was very good.
Monday, January 9, 2012
120109 Tough Mudder Training Run
CFSB C4w1d6
Buy in:
None
Strength:
Shoulder Press 3-3-3
warm
45 x 10, 65 x 5
work
85-95-115
HR shoulder press
95# x 16
RRPuP Step 12:
7-5-4-4-4
Conditioning:
Tough Mudder team session
7mi trail run
100 push-ups
10 burpees
2 x :30 handstand holds
100m bear crawl
100m crab crawl
Buy in:
None
Strength:
Shoulder Press 3-3-3
warm
45 x 10, 65 x 5
work
85-95-115
HR shoulder press
95# x 16
RRPuP Step 12:
7-5-4-4-4
Conditioning:
Tough Mudder team session
7mi trail run
100 push-ups
10 burpees
2 x :30 handstand holds
100m bear crawl
100m crab crawl
Saturday, January 7, 2012
120107 Cleans, sit-ups
CFSB C4 w1d5
Buy in:
5 min jump rope
shoulder mob
RRPuP Step 12:
7-5-4-4-4
Strength:
Front Squat 10-7-5-3-3-1-1
75-115-135-155-165-185-195
HR Back Squats
#155 x 17
Metcon:
Cleans & Sit-ups
21-15-9
#115 Power Cleans
Sit-ups
Time: 5:52
Compared to 111222
12-9-6 @ #135
Time: 4:50
Buy in:
5 min jump rope
shoulder mob
RRPuP Step 12:
7-5-4-4-4
Strength:
Front Squat 10-7-5-3-3-1-1
75-115-135-155-165-185-195
HR Back Squats
#155 x 17
Metcon:
Cleans & Sit-ups
21-15-9
#115 Power Cleans
Sit-ups
Time: 5:52
Compared to 111222
12-9-6 @ #135
Time: 4:50
Friday, January 6, 2012
120106 Kelly
CFSB C4 w1d4
Buy in:
foam rolling
2 min jump rope
RRPuP Step 12:
7-5-4-4-4
Strength:
Off
Metcon:
Kelly
(Pack)3 rounds for time of:
Run 400 m
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Time: 21:55
Compared to 110220
Five rounds for time of:
Run 400 meters
30 Box jump, 21.5 inch box
30 Wall ball shots, 12 pound ball
Time: 27:55
Horrible. Lower back was tight and giving me problems. Box jumps were slow and wall balls were broken into chunks of 10.
Buy in:
foam rolling
2 min jump rope
RRPuP Step 12:
7-5-4-4-4
Strength:
Off
Metcon:
Kelly
(Pack)3 rounds for time of:
Run 400 m
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Time: 21:55
Compared to 110220
Five rounds for time of:
Run 400 meters
30 Box jump, 21.5 inch box
30 Wall ball shots, 12 pound ball
Time: 27:55
Horrible. Lower back was tight and giving me problems. Box jumps were slow and wall balls were broken into chunks of 10.
Wednesday, January 4, 2012
120104 1/2 Cindy
CFSB C4 w1d2
Buy in:
5 min jump rope
Burgener warm-up
RRPuP Step 12:
7-5-4-4-4
Strength:
Deadlift 3 x 3
warm
135(5)-175(5)-210(5)
work
280-310-340(PR)
Hi-rep work
DL #225 x 15(PR)
Metcon:
1/2 Cindy
AMRAP in 10min of:
5 pull-ups
10 push-ups
15 squats
Score: 8 rounds + 5 pull-ups
Compared to 111009: 8 rounds + 5 pull-ups
Skill:
OHS 3 x 5
95-105-115(4)
Failed on last rep
Feels great to be doing unassisted pull-ups during the WODs. Cindy was a push but considering a +20 PR on the 3RM DL and +30 on the hi-rep set I'll take it.
Buy in:
5 min jump rope
Burgener warm-up
RRPuP Step 12:
7-5-4-4-4
Strength:
Deadlift 3 x 3
warm
135(5)-175(5)-210(5)
work
280-310-340(PR)
Hi-rep work
DL #225 x 15(PR)
Metcon:
1/2 Cindy
AMRAP in 10min of:
5 pull-ups
10 push-ups
15 squats
Score: 8 rounds + 5 pull-ups
Compared to 111009: 8 rounds + 5 pull-ups
Skill:
OHS 3 x 5
95-105-115(4)
Failed on last rep
Feels great to be doing unassisted pull-ups during the WODs. Cindy was a push but considering a +20 PR on the 3RM DL and +30 on the hi-rep set I'll take it.
Tuesday, January 3, 2012
120103 Fran
CFSB C4 w1d1
Buy in:
5 min jump rope
2 rounds of:
10 air squats
15 sit-ups
10 bar dips
RRPuP Step 12:
7-5-4-4-4
Strength:
Back squat 5's
140-160-185-210(3)-225(3)-250(PR)
Metcon:
Fran
21-15-9 #75 Thruster
12-9-6 Pull-ups
Time: 5:48
Slower by 22 seconds but my pull-ups were unassisted this time (scaled however).
Buy in:
5 min jump rope
2 rounds of:
10 air squats
15 sit-ups
10 bar dips
RRPuP Step 12:
7-5-4-4-4
Strength:
Back squat 5's
140-160-185-210(3)-225(3)-250(PR)
Metcon:
Fran
21-15-9 #75 Thruster
12-9-6 Pull-ups
Time: 5:48
Slower by 22 seconds but my pull-ups were unassisted this time (scaled however).
120101 Bench Press
1RM test
Buy in:
800m run
RRPuP Step 12:
7-5-4-4-4
Strength:
Bench Press 5-3-3-1-1-1-1
135(10)-155(5)-175-185-195-205-215(PR!)-220(f)
Accessory work:
Incline DB Press #50 x 2 x 15
Tricep Pressdowns w/ green band 2 x 10
Metcon:
Off
Buy in:
800m run
RRPuP Step 12:
7-5-4-4-4
Strength:
Bench Press 5-3-3-1-1-1-1
135(10)-155(5)-175-185-195-205-215(PR!)-220(f)
Accessory work:
Incline DB Press #50 x 2 x 15
Tricep Pressdowns w/ green band 2 x 10
Metcon:
Off
111231 Deadlift
1RM test
Buy in:
5min jump rope
RRPuP Step 12:
7-5-4-4-4
Strength:
345 x 1
Metcon:
5 rounds for time of:
5 #205 Deadlift
100m tire drag
Time: 14:51
Got #345. Attempted #365 and barely moved the bar. Scaled it down to #355 and couldn't move it at all.
Very disappointing day. That's a #15 decrease from the last time I tested my 1RM. Looks like I need to switch back to the CFSB program. I was getting consistently stronger, but then again it was extremely hard--harder than 5/3/1.
Buy in:
5min jump rope
RRPuP Step 12:
7-5-4-4-4
Strength:
345 x 1
Metcon:
5 rounds for time of:
5 #205 Deadlift
100m tire drag
Time: 14:51
Got #345. Attempted #365 and barely moved the bar. Scaled it down to #355 and couldn't move it at all.
Very disappointing day. That's a #15 decrease from the last time I tested my 1RM. Looks like I need to switch back to the CFSB program. I was getting consistently stronger, but then again it was extremely hard--harder than 5/3/1.
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