Buy in:
5 min jump rope
5 min DROMs
Skill:
5X2 1 Hang Snatch (full squat) + 1 OHS + 1 Snatch Balance + 1 OHS @ 65% heaviest possible
– rest 75 sec.
Notes: Each set of the above complex should be repeated for 2 reps. One set is the sequence (complex) listed above performed twice through.
Complex @ #95
Metcon:
For time:
Run 400m
20 Burpees
-rest 2:00
Run 400m
15 Burpees
-rest 1:30
Run 400m
10 Burpees
Time: 11:53 (includes rest)
MFS:
1/2/2
Friday, April 27, 2012
Thursday, April 26, 2012
120426 20RM Back Squat; 800m & Pull-Ups
Buy in:
5 min jump rope
5 min DROMs
3 rounds of:
10 #45 OHS
10 Push-Ups
15 Sit-Ups
Strength:
1X20 Back Squat
Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.
#200 x 20
Metcon:
Run 800m
50 C2B Pullups
Run 800m
For time.
Time: 15:15
MFS:
1/4/3
Squats felt like a Herculean effort but I got it. Hell fuckin' yeah!
Metcon was slowed by pull-ups as usual. Just cannot string together my kips (not that I spend much time working on them). But I'll chalk this up as a victory since they were all unassisted.
5 min jump rope
5 min DROMs
3 rounds of:
10 #45 OHS
10 Push-Ups
15 Sit-Ups
Strength:
1X20 Back Squat
Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.
#200 x 20
Metcon:
Run 800m
50 C2B Pullups
Run 800m
For time.
Time: 15:15
MFS:
1/4/3
Squats felt like a Herculean effort but I got it. Hell fuckin' yeah!
Metcon was slowed by pull-ups as usual. Just cannot string together my kips (not that I spend much time working on them). But I'll chalk this up as a victory since they were all unassisted.
Tuesday, April 24, 2012
120424 3RM Weighted Pull-Up; 200m, DB Swings & Burpees
Buy in:
5 min jump rope
5 min DROMs
Strength:
12 minutes to establish a 3RM STRICT Weighted Pullup.
BW, 5, 10, 20, 25, 30(2), switched grip then 30, 35
Metcon:
5 rounds for total time of:
Run 200m
10 Absolutely Vertical KBS 32/24kg (#70 DB)
15 Burpees
*Rest 2 minutes after each round.
Time: 23:11
Cash out:
5 min stationary bike
MFS:
1/2/3
Metcon was one big bag o' hurt. Another one that looked OK "on paper". Programmed rest was a big help and allowed me to go all out for the duration. Only broke once on the final set of burpees.
5 min jump rope
5 min DROMs
Strength:
12 minutes to establish a 3RM STRICT Weighted Pullup.
BW, 5, 10, 20, 25, 30(2), switched grip then 30, 35
Metcon:
5 rounds for total time of:
Run 200m
10 Absolutely Vertical KBS 32/24kg (#70 DB)
15 Burpees
*Rest 2 minutes after each round.
Time: 23:11
Cash out:
5 min stationary bike
MFS:
1/2/3
Metcon was one big bag o' hurt. Another one that looked OK "on paper". Programmed rest was a big help and allowed me to go all out for the duration. Only broke once on the final set of burpees.
Monday, April 23, 2012
120423 Power Clean & Push Jerk; Elizabeth
Buy in:
5 min jump rope
5 min DROMs
3 rounds of:
#45 x 10 OHS
5 Pull-ups
Strength/Skill:
5X2 Power Clean + Push Jerk @ 70% – rest 75 sec.
#135 Weight felt really good. Technique felt solid.
Metcon:
“Elizabeth”
21-15-9 of:
Squat Cleans 135
Ring Dips (bar dips)
For time.
Time: 18:43
Compared to:
120122
#135 12-9-6
Ring dips (blue band) 21-15-9
8:00
Time significantly slower but Rx'd weight and reps. According to BTWB power output down a bit. Really had a hard time stringing them together. Too much time looking at the bar but breathing was seriously labored.
Cash out:
5 min stationary bike
MFS: 1/1/1
5 min jump rope
5 min DROMs
3 rounds of:
#45 x 10 OHS
5 Pull-ups
Strength/Skill:
5X2 Power Clean + Push Jerk @ 70% – rest 75 sec.
#135 Weight felt really good. Technique felt solid.
Metcon:
“Elizabeth”
21-15-9 of:
Squat Cleans 135
Ring Dips (bar dips)
For time.
Time: 18:43
Compared to:
120122
#135 12-9-6
Ring dips (blue band) 21-15-9
8:00
Time significantly slower but Rx'd weight and reps. According to BTWB power output down a bit. Really had a hard time stringing them together. Too much time looking at the bar but breathing was seriously labored.
Cash out:
5 min stationary bike
MFS: 1/1/1
Friday, April 20, 2012
120420 1RM HBBS; Thrusters & Double-Unders
Buy in:
5 min jump rope
5 min DROMs
Strength:
15 minutes to establish a 1RM HBBS.
#135 x 5
#155 x 3
#185 x 2
#205 x 1
#225 x 1
#235 x 1
Metcon:
For time:
9 Thrusters 135/95#
50 Double-Unders
7 Thrusters 135/95#
50 Double-Unders
5 Thrusters 135/95#
50 Double-Unders
Time: 8:25
MFS:
1/1/3
5 min jump rope
5 min DROMs
Strength:
15 minutes to establish a 1RM HBBS.
#135 x 5
#155 x 3
#185 x 2
#205 x 1
#225 x 1
#235 x 1
Metcon:
For time:
9 Thrusters 135/95#
50 Double-Unders
7 Thrusters 135/95#
50 Double-Unders
5 Thrusters 135/95#
50 Double-Unders
Time: 8:25
MFS:
1/1/3
120419 Back Squat 20; Mountain Climbers, OHS & HSPUs
Buy in:
5 min jump rope
5 min DROMs
#45 x 10 OHS
Strength:
1X20 Back Squat
Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.
#200 x 18
Metcon:
For time:
50 Mountain Climbers
15 OHS 115/75#
15 HSPU
50 Mountain Climbers
12 OHS 115/75#
12 HSPU
50 Mountain Climbers
9 OHS 115/75#
9 HSPU
50 Mountain Climbers
Time: 15:52
5 min jump rope
5 min DROMs
#45 x 10 OHS
Strength:
1X20 Back Squat
Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.
#200 x 18
Metcon:
For time:
50 Mountain Climbers
15 OHS 115/75#
15 HSPU
50 Mountain Climbers
12 OHS 115/75#
12 HSPU
50 Mountain Climbers
9 OHS 115/75#
9 HSPU
50 Mountain Climbers
Time: 15:52
Wednesday, April 18, 2012
120418 Snatch Balance, 400M & C2B pull-ups
Buy in:
5min jump rope
5min DROMs
10 #45 OHS
Strength:
Bench Press
135 x 8
155 x 5
175 x 5
185 x 5
Skill:
15 minutes Snatch Balance practice.
#95 x 5
#115 x 5 x 2
#125 x 3 x 2
Metcon:
4 rounds for time of:
Run 400m
15 C2B Pullups
Time: 15:43
Cash out:
Ab rollouts 3 x 10
MFS:
1/3/3
5min jump rope
5min DROMs
10 #45 OHS
Strength:
Bench Press
135 x 8
155 x 5
175 x 5
185 x 5
Skill:
15 minutes Snatch Balance practice.
#95 x 5
#115 x 5 x 2
#125 x 3 x 2
Metcon:
4 rounds for time of:
Run 400m
15 C2B Pullups
Time: 15:43
Cash out:
Ab rollouts 3 x 10
MFS:
1/3/3
Monday, April 16, 2012
120416 Power Clean & Push Jerks...
Buy in:
5 min jump rope
5 min DROMs
Burgener warm-up
Strength/Skill:
12 minutes to establish a 1RM Power Clean & Push Jerk.
95 x 5
115 x 3
135 x 2
155 x 1
175 x 1
185 x 1
Metcon:
For time:
30 Box Jumps 24/20″
20 Deadlifts 275/185#
30 T2B
20 Lateral Burpees
30 V-Ups
20 Power Cleans 135/95#
30 Alternating Pistols (assisted w/ bench)
20 Burpee Box Jumps 24/20″
Time: 21:52
Cash out:
5 min stationary bike
Felt like I could have gone heavier on the c&j's but ran out of time.
MFS:
1/4/5
5 min jump rope
5 min DROMs
Burgener warm-up
Strength/Skill:
12 minutes to establish a 1RM Power Clean & Push Jerk.
95 x 5
115 x 3
135 x 2
155 x 1
175 x 1
185 x 1
Metcon:
For time:
30 Box Jumps 24/20″
20 Deadlifts 275/185#
30 T2B
20 Lateral Burpees
30 V-Ups
20 Power Cleans 135/95#
30 Alternating Pistols (assisted w/ bench)
20 Burpee Box Jumps 24/20″
Time: 21:52
Cash out:
5 min stationary bike
Felt like I could have gone heavier on the c&j's but ran out of time.
MFS:
1/4/5
120415 TM Training Run
6mi training run @ VFP.
Pull-ups: 6-5-4-3-2
Bear crawls: 1 x 60'
Alligator crawls: 1 x 60'
Burpees: 1 x 10
Elevated push-ups: 3 x 10
Pull-ups: 6-5-4-3-2
Bear crawls: 1 x 60'
Alligator crawls: 1 x 60'
Burpees: 1 x 10
Elevated push-ups: 3 x 10
Friday, April 13, 2012
120413 Tempo Squats, Shoulder Press & Pull-ups
Buy in:
5 min jump rope
5 min DROMs
Strength:
5X2 Tempo High-Bar Back Squat @ 80% (of HBBS 1RM = #185) – rest 60-90 seconds
Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.
Metcon:
10 minute AMRAP of:
7 STRICT Pullups
7 Shoulder Press 95/65#
Score: 7 rounds + 7 Shoulder Press
*Rest 5 minutes.
Skill:
5 minute AMRAP of TGUs 24/16kg (#45 DB).
5 reps each side
MFS:
1/1/3
5 min jump rope
5 min DROMs
Strength:
5X2 Tempo High-Bar Back Squat @ 80% (of HBBS 1RM = #185) – rest 60-90 seconds
Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.
Metcon:
10 minute AMRAP of:
7 STRICT Pullups
7 Shoulder Press 95/65#
Score: 7 rounds + 7 Shoulder Press
*Rest 5 minutes.
Skill:
5 minute AMRAP of TGUs 24/16kg (#45 DB).
5 reps each side
MFS:
1/1/3
Wednesday, April 11, 2012
120411 Back Squat x 20; Push Press, HR Push-Ups & Pull-ups
Buy in:
5 min jump rope
5 min DROMs
Strength:
1X20 Back Squat
Notes: There will be warmup sets, but this will be a single set test. It should be an absolute maximal set. The recommendation is to use approximately 70% of 1RM. Do not rush. These should be paced and rest between reps is beneficial. Make sure to hit depth with every rep.
#200 (previous 20RM #165)
* had to rack and re-grip after rep 16.
Reps 19 & 20 may have been my hardest ever.
Metcon:
3 rounds for working time of:
20 Push Press 95/65#
20 HR Pushups
20 Pullups
*Rest 2 minutes after each round.
Time: 16:33
Forgot to rest after each round. I could have used it.
MFS:
1/3/2
5 min jump rope
5 min DROMs
Strength:
1X20 Back Squat
Notes: There will be warmup sets, but this will be a single set test. It should be an absolute maximal set. The recommendation is to use approximately 70% of 1RM. Do not rush. These should be paced and rest between reps is beneficial. Make sure to hit depth with every rep.
#200 (previous 20RM #165)
* had to rack and re-grip after rep 16.
Reps 19 & 20 may have been my hardest ever.
Metcon:
3 rounds for working time of:
20 Push Press 95/65#
20 HR Pushups
20 Pullups
*Rest 2 minutes after each round.
Time: 16:33
Forgot to rest after each round. I could have used it.
MFS:
1/3/2
Tuesday, April 10, 2012
120409 Snatch Balance, DUs, Burpees & Sit-Ups
Buy in:
5 min jump rope
5 min DROMs
Strength/Skill:
12 minutes to establish a 2RM Snatch Balance.
95-105-115-125-135-145
Metcon:
3 rounds for time of:
50 Double-Unders
25 Burpees
25 Ab-Mat Situps
Time: 16:00
Cash out:
Pull-Ups 5-4-4-4
MFS:
1/1/3
5 min jump rope
5 min DROMs
Strength/Skill:
12 minutes to establish a 2RM Snatch Balance.
95-105-115-125-135-145
Metcon:
3 rounds for time of:
50 Double-Unders
25 Burpees
25 Ab-Mat Situps
Time: 16:00
Cash out:
Pull-Ups 5-4-4-4
MFS:
1/1/3
Monday, April 9, 2012
120408 Power Clean & Push Jerk, KBS & Thruster
Buy in:
5 min jump rope
5 min DROMs
Strength/Skill:
5X1 Power Clean & Push Jerk @ 75% (of max Clean any style) – rest 60 sec.
#145
Metcon:
3 rounds for total reps of:
ME UB Perfectly Vertical KBS 24/16kg
ME UB Thrusters 115/75#
*Rest as needed between movements, but there is a 20 minute total cap.
Score: 135 reps
MFS:
2/2/7
5 min jump rope
5 min DROMs
Strength/Skill:
5X1 Power Clean & Push Jerk @ 75% (of max Clean any style) – rest 60 sec.
#145
Metcon:
3 rounds for total reps of:
ME UB Perfectly Vertical KBS 24/16kg
ME UB Thrusters 115/75#
*Rest as needed between movements, but there is a 20 minute total cap.
Score: 135 reps
MFS:
2/2/7
Friday, April 6, 2012
120406 Tough Mudder S&C
Buy in:
3 x 200m run
5 min DROMs
Strength:
Bench Press
#95 x 5
#115 x 5
#135 x 5
#155 x 5
#185 x 4
Metcon:
100m Tire drag
15 #30DB Travelling Lunges
15 #30DB Shoulder Press
100m Tire drag
12 #30DB Travelling Lunges
12 #30DB Shoulder Press
100m Tire drag
9 #30DB Travelling Lunges
9 #30DB Shoulder Press
100m Tire drag
Time: 9:30
Cash out:
Pull-Ups 6-5-4-3-2-1
Weighted (#20) Bar Dips 4 x 6
Proximal hamstrings smoked from the lunges. Need to do these more often.
3 x 200m run
5 min DROMs
Strength:
Bench Press
#95 x 5
#115 x 5
#135 x 5
#155 x 5
#185 x 4
Metcon:
100m Tire drag
15 #30DB Travelling Lunges
15 #30DB Shoulder Press
100m Tire drag
12 #30DB Travelling Lunges
12 #30DB Shoulder Press
100m Tire drag
9 #30DB Travelling Lunges
9 #30DB Shoulder Press
100m Tire drag
Time: 9:30
Cash out:
Pull-Ups 6-5-4-3-2-1
Weighted (#20) Bar Dips 4 x 6
Proximal hamstrings smoked from the lunges. Need to do these more often.
Thursday, April 5, 2012
120405 Tempo Squats, 400M & Barbell Complex
Buy in:
5 min jump rope (unbroken)
5 min DROMs
foam rolling
Strength:
5X3 Tempo High-Bar Back Squats @ 70% (160#) – rest 75 sec.
Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.
Metcon:
For time:
Run 400m
3 rounds of the BB complex-
5 Deadlifts 115#
5 Hang Power Cleans 115#
5 Push Jerks 115#
Run 400m
2 rounds of the BB complex
Run 400m
1 round of the BB complex
Time: 13:42
Cash out:
Pull-ups 4-4-3-3-3
HSPUs (head to plate) 4 x 3
MFS:
1/1/1
First time doing tempo squats. Speed out of the hole was lacking. Once I got 1/2 of the way up I was more explosive.
5 min jump rope (unbroken)
5 min DROMs
foam rolling
Strength:
5X3 Tempo High-Bar Back Squats @ 70% (160#) – rest 75 sec.
Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.
Metcon:
For time:
Run 400m
3 rounds of the BB complex-
5 Deadlifts 115#
5 Hang Power Cleans 115#
5 Push Jerks 115#
Run 400m
2 rounds of the BB complex
Run 400m
1 round of the BB complex
Time: 13:42
Cash out:
Pull-ups 4-4-3-3-3
HSPUs (head to plate) 4 x 3
MFS:
1/1/1
First time doing tempo squats. Speed out of the hole was lacking. Once I got 1/2 of the way up I was more explosive.
Tuesday, April 3, 2012
120403 Open WOD 12.5
Buy in:
5 min jump rope
5 min DROMs
Shoulder mob
Strength/Skill:
1) 5X2 Snatch From Blocks (just below knee) @ 75% (#95) – rest 75 sec.
2) 5X2 Clean From Blocks (just below knee) @ 75% (#135) – rest 75 sec.
3) 4X3 Heaving Snatch Balance – heavy but not max, rest (#95 x 2, #105 x 2) 75 sec.
Metcon:
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Barbell Thrusters 100/65#
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Total: 70
5 min jump rope
5 min DROMs
Shoulder mob
Strength/Skill:
1) 5X2 Snatch From Blocks (just below knee) @ 75% (#95) – rest 75 sec.
2) 5X2 Clean From Blocks (just below knee) @ 75% (#135) – rest 75 sec.
3) 4X3 Heaving Snatch Balance – heavy but not max, rest (#95 x 2, #105 x 2) 75 sec.
Metcon:
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Barbell Thrusters 100/65#
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Total: 70
Monday, April 2, 2012
120402 C&Js, Back Squat
Buy in:
5min jump rope
5min DROMs
Burgener warm-up
Skill:
5X3 Clean (full squat) & Jerk @ 70-80% – rest 90 sec.
Notes: Begin at 70% and increase to 80% throughout sets if technique is perfect. DO NOT go past 80% and do not add to 70% if technique is not perfect. These should not be touch and go. Reset before each rep.
#130 x 3 | #135 x 3 x 2 | #140 x 3 x 2
Strength:
20-30 minutes to establish a 1RM Back Squat.
#135 x 5 | #170 x 5 | #200 x 2 | #225 x 2 | #255 x 1 | #285 x 1 | #295 x 1
Depth questionable on last 2 reps
MFS:
1/1/3
5min jump rope
5min DROMs
Burgener warm-up
Skill:
5X3 Clean (full squat) & Jerk @ 70-80% – rest 90 sec.
Notes: Begin at 70% and increase to 80% throughout sets if technique is perfect. DO NOT go past 80% and do not add to 70% if technique is not perfect. These should not be touch and go. Reset before each rep.
#130 x 3 | #135 x 3 x 2 | #140 x 3 x 2
Strength:
20-30 minutes to establish a 1RM Back Squat.
#135 x 5 | #170 x 5 | #200 x 2 | #225 x 2 | #255 x 1 | #285 x 1 | #295 x 1
Depth questionable on last 2 reps
MFS:
1/1/3
Sunday, April 1, 2012
120401 800s, Behind the Neck Push Press, DB Swings & Double Unders
Buy in:
100m @ 30%
200m @ 30%
100m @ 70%
200m @ 70%
5 min DROMs
Hip and shoulder MOB
Strength:
Off
Metcon:
Run 800M for time.
*The AMRAP will start exactly 8 minutes after the start of the run.
8 minute AMRAP of:
10 Behind the Neck Push Press @ 115/75# (no racks)
20 Perfectly Vertical DBS @ #55
30 Double-Unders
*Rest 4 minutes.
Run 800m for time.
Time/Score:
800 #1: 3:25
AMRAP: 2 rounds + 10 Push press + 13 DB swings
800 #2: 3:10
100m @ 30%
200m @ 30%
100m @ 70%
200m @ 70%
5 min DROMs
Hip and shoulder MOB
Strength:
Off
Metcon:
Run 800M for time.
*The AMRAP will start exactly 8 minutes after the start of the run.
8 minute AMRAP of:
10 Behind the Neck Push Press @ 115/75# (no racks)
20 Perfectly Vertical DBS @ #55
30 Double-Unders
*Rest 4 minutes.
Run 800m for time.
Time/Score:
800 #1: 3:25
AMRAP: 2 rounds + 10 Push press + 13 DB swings
800 #2: 3:10
120330 Snatch, HSPUs & Box Jumps
Buy in:
5 min jump rope
5 min DROMs
Strength/Skill:
5X3 Snatch @ 65-75% – rest 60 sec.
Notes: Begin at 65% and increase to 75% throughout sets if technique is perfect. DO NOT go past 75% and do not add to 65% if technique is not perfect.
#85 x 3 x 3
#95 x 3 x 2
Metcon:
21-15-9 of:
HSPU (bridged push-ups)
Box Jumps 24/20″
Time: 3:45
Cash-out:
Pull-ups 5-5-4-4-4
Incline DB Press #50 x 10; #60 x 10; #60 x 7
5 min jump rope
5 min DROMs
Strength/Skill:
5X3 Snatch @ 65-75% – rest 60 sec.
Notes: Begin at 65% and increase to 75% throughout sets if technique is perfect. DO NOT go past 75% and do not add to 65% if technique is not perfect.
#85 x 3 x 3
#95 x 3 x 2
Metcon:
21-15-9 of:
HSPU (bridged push-ups)
Box Jumps 24/20″
Time: 3:45
Cash-out:
Pull-ups 5-5-4-4-4
Incline DB Press #50 x 10; #60 x 10; #60 x 7
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