Thursday, May 31, 2012

120531 3-Pos. Snatch Practice; Front Squats, T2B & Lateral Box Jumps

Buy in:
5 min jump rope
5 min DROMs
shoulder mob
Burgener warm-up

Strength:
Off

Skill:
15 min. of 3-position snatch practice

Metcon:
3 rounds for time of:
30 Front Squats @ 115/75# (#95)
15 T2B
15 Lateral Box Jumps 20″
Time: 16:35

Cash out:
5 min stationary bike
Weighted pull-ups #30 x 3 x 5
Good mornings #45 x 3 x 15
5 min TGU practice

MFS:
1/1/4

Tuesday, May 29, 2012

120529 3RM Back Squat; ME Power Cleans & Burpees


Buy in:
5 min jump rope
5 min DROMs
10 Jump Squats

Strength:
15 minutes to a establish a 3RM Back Squat.
135(5)-155-195-225-245-255-265
Missed previous PR by #5. Had I had enough time for another set I could have gotten 275, maybe more.

Metcon:
3 rounds for total reps of:
90 sec. ME Power Cleans 135#
90 sec. Rest
90 sec. ME Burpees
90 sec. Rest
Scores:
18/21
17/21
15/21
Total: 113

Cash out:
5 min stationary bike

MFS:
1/4/6

120528 2-Position Snatch; Lateral Jumps, Overhead DB Lunges & DB Snatch

Buy in:
5 min jump rope
5 min DROMs
Burgener Warm-up

Strength/Skill:
12 Minutes to Establish a 1RM 2-Position Snatch (hang + full).
#115 (Got 1 rep @ #125)

Metcon:
3 rounds for time of:
50 Lateral Jumps, 12″
20 DB OH Walking Lunges, Right Arm (#65)
10 Alternating DB Snatches (#65)
20 DB OH Walking Lunges, Left Arm (#65)
Time: 18:37

Cash-out:
Pull-ups 5 x 6
2 100m Sprints

MFS:
1/2/6

120526 Back Squats & Power Cleans

Buy in:
800m run
5 min DROMs
#20 KBS x 20
#20 KB Sotts Press x 10(ea. arm)

Strength:
Back Squat 5 x 5
135-175-205-225-235(6)

Power Cleans 5 x 5
95-115-135-155-165

Metcon:
Off

Cash out:
Weighted Pull-ups #15 x 5 x 3

MFS:
1/3/2

Friday, May 25, 2012

120525 Happy 2nd CF Birthday To Me

Buy in:
5 min jump rope
5 min DROMs

Strength/Skill:
12 minutes to establish a 1RM Hang Snatch (squat is preferred).
Right shoulder giving me some problems so I used dumbbells
#80
Could have gone maybe #10 heavier but #80 was the heaviest we had

Metcon:
5 rounds for time of:
3 Hang Power Snatches @ 80% (of above) (scaled to #45 DB x 3 ea. arm)
6 Box Jumps 30"
Run 200m
3 Hang Squat Snatches @ 80%  (scaled to #45 DB x 3 ea. arm)
6 Box Jumps 30/26
Time: 19:34

Cash out:
5 min stationary bike

MFS:
1/1/5

I can't believe it's already been 2 years since I began this journey. I've never stuck to any program longer than 6 months, let alone 2 years. I'm fitter and stronger than I've ever been at any point in my life and still look forward to that daily WOD. I've learned so much and continue learning on a daily basis and owe it all to this incredible community. Thank you Coach Glassman, where ever you are. You are a fucking GENIUS!

Wednesday, May 23, 2012

120523 Hi-rep Back Squat; Pull-Ups & Sprints

Buy in:
5 min treadmill run
5 min DROMs
Hip and shoulder MOB

BB Gymnastics:
5X3 Clean & Jerk @ 75% – rest 60-80 sec.
Notes: These are not touch and go reps. Reset before each rep.
#135

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%.
#210 x 18 (+1 rep compared to last week)

Metcon:
1a) 4X3 Strict Pullups + ME Kipping Pullups – rest 60 sec.
Notes: This should be one unbroken set of 3 strict PU then, without dropping off the bar, a max effort set of Kipping pullups.
1b) 4X400m Sprint – rest 60 sec.
Notes: These should be all out efforts. Pacing is not acceptable and degredation of pace is acceptable.
Scores:
1a) 4-3-4-5
1b) 1:06-1:13-1:18-1:16


Didn't really find my rhythm with the kips until the last round.


MFS:
1/2/3

Tuesday, May 22, 2012

120522 Heaving Snatch Balance; Run, Burpees, KBS

Buy in:
5 min jump rope
5 min DROMs
Burgener warm-up

Strength/Skill:
12 minutes to establish a 1rm heaving Snatch Balance.
#125

Metcon:
3 round for time of:
Run 400m
20 Burpees
20 Absolutely Vertical KBS 24/16kg (#50 DB)
Time: 16:20

Cash out:
5 min stationary bike
3 rounds of:
5 pull-ups
10 bar dips
then
#45 x 15 x 2 Weighted sit-ups

MFS:
1/1/3

Monday, May 21, 2012

120521 Run, Hang Squat Clean & Burpees

Buy in:
5 min jump rope
5 min DROMs

Strength:
Off

Skill:
10 min Clean practice

Metcon:
20 min AMRAP of:
Run 400m
12 Hang Squat Cleans 135/95#
12 Burpees
Score: 3 rounds + 75m

Cool down:
5 min stationary bike

MFS:
2/2/3

120519 Tempo Deadlifts; Power Cleans, Shoulder Touches, Wall Ball

Buy in:
5 min jump rope
5 min DROMs

Strength:
4X5 Tempo Deadlifts – heaviest possible (with PERFECT technique & speed), rest 60 seconds.
Notes: Tempo should be 3 counts from floor to knees, explode past knees driving hips to bar, 3 counts back to floor. Concentrate on keeping legs loaded NOT back. Maintain vertical shin.
275-275-275-245
Technique was less than optimal on last few reps of 3rd set so I scaled it back to 245.

Metcon:
4 rounds for time of:
3 Power Cleans 185/120# (#155)
14 Shoulder Touches (alternating)
21 Wall Ball 20#
Time: 12:26

MFS:
1/4/4

Only 6hrs of sleep the night before. Felt pretty drained at the start.

Friday, May 18, 2012

120518 Snatch; OHS & Double-Unders

Buy in:
5 min jump rope
5 min DROMs
Burgener warm-up

Strength/Skill:
5X3 Snatches (full squat) @ 70% – rest 60 sec.
#95

Metcon:
4 rounds for total reps of:
3 minute AMRAP of:
30 OHS @ 65/45# (#60)
30 Double-Unders
Rest 2 minutes after each round.
Reps: 272

Cash out:
3 rounds of:
15 weighted sit-ups @ #30
10 banded good mornings
3 rounds of:
5 chin-ups
5 bar dips

MFS:
1/1/2

Wednesday, May 16, 2012

120516 Hi-Rep Back Squat; Burpee Over Box, T2B, Push Jerk & Run

Buy in:
5 min jump rope
5 min DROMs

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%.
#210 x 17
Previous:
#210 x 15

Metcon:
30 Burpee Over-The-Box Jumps 24/20″
30 T2B
30 Push Jerks 135/95 (limited equipment-used #35 DBs)
Row 1K (subbed run)
For time.
Time: 14:15


MFS:
1/3/4

Tuesday, May 15, 2012

120515 "Amanda"

Buy in:
5 min jump rope
5 min DROMs
Burgener warm-up

Strength:
Off

Metcon:
“Amanda”
9-7-5 of:
Muscle-Ups
Snatches (full squat) @ 95#
For time.
Time: 21:01

No rings today so I had to sub 3 pull-ups and 3 dips for ea. MU

Cash out:
7 min stationary bike

MFS:
2/2/4

Monday, May 14, 2012

120514 Snatch Balance; OHS, Lateral Jumps & Sit-Ups

Buy in:
3 min jump rope
5 min DROMs
Hip rolling

Strength/Skill:
12 minutes Snatch Balance practice (non-heaving).
#95 x 5
#105 x 5
#115 x 5
#125 x 3

Metcon:
15 minute AMRAP of:
15 OHS 95/65#
30 Lateral Jumps (over BB)
45 Ab-Mat Situps
Score: 3 rounds + 15 OHS + 30 Lat jumps + 42 sit-ups

Cool down:
7 min stationary bike

MFS:
1/1/3

Friday, May 11, 2012

120511 Barbell Complex; Pistols, HSPUs & Burpee OTB Jumps

Buy in:
5 min jump rope
5 min DROMs

Strength/Skill:
5X1 Hang Power Clean + 1 Hang Squat Clean + 1 Push Jerk @ 75%(#135) – rest 60 sec.

Metcon:
For time:
8 Pistols (alternating) (subbed Bulgarian Split Squats w/ #25 DBs)
8 HSPU (scaled bridged push-ups)
8 Burpee Over-The-Box Jumps 20″
12 Pistols (alternating)
12 HSPU
12 Burpee Over-The-Box Jumps 20″
16 Pistols (alternating)
16 HSPU
16 Burpee Over-The-Box Jumps 20″
Time: 9:23

Cash out:
2 x 4 HSPU
2 x 15 Push-ups
3 x 10 Hanging Knee Raises
3 x 5 Pull-ups

MFS:
1/1/2

120510 T&G Snatch; Pull-Ups, Barbell Complex

Buy in:
5 min jump rope
5 min DROMs
Burgener warm-up
#115 x 3 x 5 Snatch hi-pulls

Strength/Skill:
2 Touch & Go Snatches (full squat) EMOM for 6 minutes @ 70% (#95).

Metcon:
5 rounds for max reps of:
45 sec. ME C2B Pullups
15 sec. Rest
45 sec. 5 Front Squats + 3 Push Jerks @ 135#
15 sec. Rest
Score: 50 Pull-ups


MFS:
1/1/2

Tuesday, May 8, 2012

120508 High-Rep Back Squat; Snatch & Double Unders

Buy in:
5 min jump rope
5 min DROMs
Shoulder and hip mob

Strength:
1 x 20 Back Squat
#210 x 15

Metcon:
12 minute AMRAP of:
3 Snatches (any style) 135# (power)
20 Double-Unders
Score: 4 rounds + 2 snatches

Cash out:
3 x 15 Glute Bridge
2 x :45 Planks
4 x 5 Pull-ups

All double-unders with the exception of 1 set were unbroken. Snatches were heavy and had a few failures but technique felt OK.

Monday, May 7, 2012

120507 HB Back Squat; DUs, Pistols & Push Jerks

Buy in:
5 min jump rope
5 min DROMs
Pull-ups 3 x 5
Bar Dips 3 x 5

Strength:
12 Minutes to establish a 1RM High-Bar Back Squat.
135 x 5
185 x 3
215 x 3
235 x 1
245 x 1
255 x 1

Metcon:
3 rounds for time of:
75 Double-Unders (subbed: tuck-jumps)
20 Pistols (10l/10r – apportion in any way) (scaled: movement to chair)
10 Push Jerks 135#
Time: 11:48

MFS:
1/1/2

120505 Strength Work

Buy in:
5 min jump rope
5 min DROMs

Strength:
Back Squat 5 x 5 (light)
135-165-185-195-205

Deadlift 5 x 5
135-185-225-255-275

Pull-Ups +#15 x 3 x 5

Metcon:
Off

MFS:
1/2/3

Thursday, May 3, 2012

120503 5 x 5 Strength

Buy in:
5 min jump rope
5 min DROMs

Strength:
Back Squat 5 x 5
135-175-205-225-235

Bench Press 5 x 5
135-145-155-160-165

Power Clean 5 x 5
95-115-135-145-155

Metcon:
Off

Cash out:
Pull-Ups 5-5-5-4

MFS:
1/3/3

Everything felt great today, especially the power cleans. Technique feels like it's finally getting dialed-in. I can't recall ever getting that pronounced of a "weightless" feeling on the bar @ #155. The body feels like it's almost completely recovered from the TM beating. Stoked to get back to the Outlaw programming on Monday.

Tuesday, May 1, 2012

120501 Strength Upper

Lower body still recovering a bit from the Tough Mudder on Sunday. Wanted to get some work in so I settled on some upper body strength work.

Buy in:
3 min jump rope
5 min DROMs
Bar Dips 10 x 3
DB Swings #35 x 10 x 3

Strength:
Bench Press 4 x 5
warm
135 x 10
work
155-175-185-185(4)

Shoulder Press 3 x 5
95-115-135

Kroc Rows
#70 x 15 x 2

V-Ups
15 x 3

Metcon:
Off

Skill:
Kip swing work

MFS:
1/3/7