Monday, July 30, 2012

120730 3-Pos Snatch; DUs, Shoulder Taps & Pull-ups

Buy in:
Stationary Bike 10min @ 30/30
5 min DROMs
3 rounds of:
10 OHS
10 Good mornings
10 Push-Ups
15 sit-ups

Strength:
15 minutes to establish a 1RM 3-Position Snatch (High-Hang, Hang, Full).
115#

Metcon:
12 minute AMRAP of:
30 Double-Unders
20 Shoulder Touches
10 Strict Pullups
Score: 4 rounds

Mixed up the grip on pull-ups. Broken into chunks of 3-3-2-2

Cash out:
800m run

MFS:
1/3/2

120729 Snatch Balance + OHS; 200m run & Hang Snatch

Buy in:
5 min jump rope
5 min DROMs
pull-ups: 7-5-4-4-4

Strength:
15 minutes to establish a 1RM Snatch Balance + 2 OHS.
115#
Just didn't have it today. Last squat was a struggle and shoulder stability while descending was sketchy.

Metcon:
5 rounds for total time of:
Run 200m
7 Hang Snatches (full squat) 135/95#
*Rest 1 minute after each round.
Time: 14:14

Cash out:
Tire pulls 60m x 6

MFS:
1/4/3

Friday, July 27, 2012

120727 3-Stop Snatch Pulls + High Hang Snatch

Buy in:
5 min jump rope
5 min DROMs
3 rounds of:
10 squats
10 good mornings
10 push-ups

Strength:
7X1 3-Stop Snatch Pull + Hi-Hang Snatch (full squat) – heavy but perfect, rest 60 sec.
95-115-135-135-135-135(f)-135(f)

Metcon:
5 rounds for time of:
9 Push Press 115/75# (95#)
12 OH Lunges 115/75# (95#)
15 Pullups
Notes: Lunges are in place and may be any combination of 6 left & 6 right.
Time: 16:14

Cash out:
5 min stationary bike

MFS:
1/3/3

PR'd on the snatch!

Thursday, July 26, 2012

120726 Back Squat; "Dirty" Thrusters, Double Unders & Burpees

Buy in:
10 min Stationary Bike @ 30/30
Pull-ups: 7-5-4-4-4
5 rounds of:
7 squats
5 bar dips
14 sit-ups

Back Squat:
1X3 @ 90%, 1X1 @ 100%, 1X1 @ 105%, 1X1 @ 110% 1X1 @ 105% – rest 3:00 between sets.
Notes: Percentage is based off of 3RM (265)
240 x 3; 265 x 1; 280 x 1; 290 x 1; 280 x 1

Metcon:
3 rounds for total reps of:
2 minute AMRAP of:
5 Squat Clean to Thrusters 135/95# (#125)
25 Double-Unders
*Rest 1 minute.
1 minute AMRAP of:
Burpees
*Rest 1 minute.
Total: 144 reps

DUs were the limiting factor as usual. First round of DUs got to 23 before breaking. Last round took me 4 attempts to get 1.

Cash out:
5 min stationary bike

MFS:
1/2/2

Wednesday, July 25, 2012

120725 Split Jerks; Banded Deadlifts & Shoulder Presses

Buy in:
5 min jump rope
5 min DROMs
Pull-ups: 7-5-4-4-4
5 rounds of:
7 squats
7 push-ups
14 sit-ups

BB Gymnastics
7X2 Split Jerk off Blocks – heavier than last week, rest 60 sec.
Notes: You may use racks, but blocks are absolutely the suggestion. These do not have to be UB reps, and are designed to be dropped on the blocks after each rep.
65-135-145-155-175-175-175

Strength
1a) 10X2 Banded Deadlifts @ 55% Bar Weight + 25% Band Tension – rest 60 sec.
Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift.
1b) 5X5 Seated DB Shoulder Press – heaviest possible (all sets), rest 2+ minutes
DLs: #185 + blue bands
SP: #40's

MFS:
1/2/3

Tuesday, July 24, 2012

120723 Parking Lot WOD

Buy in:
5 min DROMs

Conditioning (not for time):
2x
1a)100m Tire pull any way
1b)100m sprint

2)100m Car push

3x
3a)50m Tire pull any way
3b)5 pull-ups
3c)50m Tire pull any way

4)400m run with odd object

5)400m sprint

MFS:
1/1/5

120724 Snatch Balance; 400m Run & Pull-ups

Buy in:
Stationary Bike 10min @ 30/30
5 min DROMs
3 rounds of:
10 squats
10 push-ups
20 sit-ups

Strength:
15 minutes to establish a 2RM Snatch Balance.
#135, #140(1rep then fail)

Metcon:
4 rounds for total working time of:
Run 400m
20 Pullups
Rest 1:1 between each round.
Time: 15:12

Cash out:
5 min Stationary Bike
Bar Dips
BW x 10
#20 x 8
#30 x 6

MFS:
1/1/3

Monday, July 23, 2012

120722 TM Training

Training took place at a gymnastics gym @ 6:30 this morning. Karen the kids and I had free reign for 3 hours with a couple of dudes from Mudder Fudders. Did a few different circuits getting a great total body workout but there was definitely more emphasis on the upper body. The shoulders are completely smoked today.

Finally got to climb a proper climbing rope and made the most of the opportunity by going up multiple times. Was even able to go halfway up holding a rope in each hand. Never thought I would have ever been able to do this.

Oddly enough the hardest part of the day was trying to get out of the foam block landing pits. That in and of itself was a workout.

And seeing the uneven parallel bars for the first time in person gives me a new respect for what proper gymnasts are able to accomplish on those things. I had no idea how far apart they were. The thought never even crossed my mind to give it a shot.

The kids had a blast and seeing their faces when we launched them as they were strapped into the training harness was priceless.

So looking forward to doing this again.

Friday, July 20, 2012

120720 3-stop Snatch; DUs, Power Snatch & Snatch Balance

Buy in:
10min Stationary Bike @ 30/30
Hip/shoulder/ankle mob
Pull-ups: 7-5-4-4-4

Strength/Skill:
5X2 3-Stop Snatch Pull + Hi-Hang Snatch (full squat) – heavy but perfect, rest 60 sec.
#95-#115-#125(f)-#115-#115

Metcon:
12 minute AMRAP of:
50 Double-Unders
7 Hang Power Snatches 95#
7 Snatch Balances 95#
Score: 3 rounds + 20 DUs

Cash out:
5 min stationary bike

MFS:
3/5/3

4 days in a row and I feel like it. Not too sore, just drained.

Thursday, July 19, 2012

120719 Clean off Blocks; Push Press & Dip Squat

Buy in:
Stationary bike 10 min @ 30/30
Hip and shoulder mob
Pull-ups: 7-5-4-4-4

BB Gymnastics:
5X3 Clean off Blocks (just below the knee) + 2 Push Jerks – heavy but fast, rest 60 sec.
Notes: Complete 3 Cleans, then 2 Push Jerks after the 3rd Clean.
#135 x 2
#155 x 3

Strength:
1a) 3X5 Push Press – heavier than last week, rest 60 sec. (#145)
1b) 3X3 Dip Squats @ 120% of 1RM Jerk – rest 60 sec. (#245)

Cash out:
K2E 3 x 15

Wednesday, July 18, 2012

120718 Back Squats; DB Snatch & 800m Run

Buy in:
Stationary Bike 10min @ 30/30
5 min DROMs
10 OHS
Pull-ups: 7-5-4-4-4

Strength:
5X3 Back Squats @ 90% of 3RM(265)
#240 x 3 x 5
Then rest 90 sec.

Metcon:
30 KB Snatches 24/16kg (#50DB)
Run 800m
30 KB Snatches 24/16kg (#50DB)
For time.
Time: 14:08

Cash out:
Stationary Bike 10min @ 30/30

*Switched arms ea. rep on DB snatch.

Tuesday, July 17, 2012

120717 C&J; Power Cleans & Push-Ups

Buy in:
5 min jump rope
5 min DROMs
10 OHS
10 Good mornings
Pull-ups: 7-5-4-4-4

Strength:
20 minutes to establish a 1RM Clean and Jerk.
#195

Metcon:
3 rounds for time of:
20 Power Cleans 95#
20 HR Pushups
Time: 7:31

Cash out:
5 min stationary bike

MFS:
1/3/3

120715 TM Training Camp

9.2 mi training run with the usual assortment of functional tasks.

Saturday, July 14, 2012

120714 Front Squat & Push Jerk; Jumping squats, push press and run

Buy in:
foam rolling
5 min jump rope
Shoulder dislocates
Overhead squats
Pull-ups: 6-5-4-4-3
Push-ups: 5 x 10

Strength:
15 minutes to establish a 1RM Front Squat + Push Jerk.
Notes: Clearly the limiting of this sequence will be the Jerk. This is not a true test of the FS, but a drill to practice the transition from the Clean to the Jerk. Racks may be used.
#95 x 2; #115 x 2; #135 x 1; #155 x 1; #175 x 1; #185 x 1 (f)

Metcon:
3 rounds for time of:
25 Jumping Squats 45#
25 Push Press 45#
Run 400m
Time: 14:20

Cash out:
Good mornings #95 x 10 x 3
Power Snatch #95 x 5 x 6
Shoulder Press #95 x 10 x 3

MFS:
1/1/2

120713 "Team America"

Buy in:
800m run
5 min DROMs
Pull-ups: 6-5-4-4-3

Strength:
Off

Metcon:
“Team America”
*In teams of two complete (did it with Karen):
100 KBS 24/16kg (#55 DB)
50 Burpees
30 T2B
10 Snatches (any style) 155/105# (#115 Power)
30 T2B
50 Burpees
100 Partner Wall Balls 20/14#
For time.
Time: 22:46


Notes: All reps may be apportioned in any way between the teammates, but only one teammate may be working at a time (example: if one teammate wants to perform all 100 Burpees they may). The only exception is the Partner Wall Balls. Partner Wall Balls must be performed by teammates alternating Wall Ball shots. This means one teammate performs a Wall Ball shot, while the ball is in the air the other teammate steps in, catches it, and performs another Wall Ball shot. All reps must be performed alternating.


Liked this one a lot. Had to scale the snatches but we worked really well. Constantly moving.


MFS:
1/3/3

Thursday, July 12, 2012

120712 Back Squats

Buy in:
5 min jump rope
5 min DROMs
Pull-ups: 6-5-4-4-3

Strength:
Back Squat:
1X3 @ 90%, 1X3 @ 95%, 1X1 @ 100%, 2X1 @ 105% – rest 2:00-3:00 between sets.
Notes: Percentage is based off of 3RM
240 x 3; 250 x 3; 265 x 1; 280 x 1 x 2

Metcon:
4 rounds for total reps of the 4 minute dual effort of:
2 minute AMRAP of:
20 Split Jumps
10 HR Pushups
10 Pullups (blue band)

2 minutes to complete:
1 ME UB Set of Front Squats @ 70%

Notes: FS are based off of 1RM FS. The athlete may begin the ME/UB set at any point in the 2 minutes. If the set only takes 30 seconds, then the rest of the 2 minutes is rest. The set is over when the BB returns to the floor.
Scores:
AMRAP=299
FS=#135x38

Cash out:
5 min stationary bike

MFS:
1/2/3

Tuesday, July 10, 2012

120710 Clean & Jerk; Cleans, Burpees & 200m Run

Buy in:
5 min stationary bike
5 min DROMs
10 OHS
10 Push-ups
Burgener warm-up
Pull-ups 6-5-4-4-3
Dips 5 x 6

Strength:
15 minutes to establish a 1RM Power Clean & Push Jerk.
95-115-135-155-175-185(f)

Metcon:
4 rounds for total working time of:
7 Cleans (full squat) @ 85% of above (#150)
14 Bar Facing Burpees
Run 200m
*Rest 1 minute between rounds.
Time: 19:36

Cash out:
5 min stationary bike

MFS:
1/4/2

Monday, July 9, 2012

120709 Press Cluster; "Donkey Kong"

Buy in:
5 min stationary bike
5 min DROMs
Pull-ups 6-5-4-4-3

Strength/Skill:
15 minutes to establish a 1RM Press Cluster (Push Press + Push Jerk + Split Jerk).
#165

Metcon:
“Donkey-Kong”
3 rounds for time of:
5 Deadlifts 315/225# (#275)
10 HSPU (Regionals Standard) (scaled: 1 step under head)
20 Lateral Over-the-Box Jumps 24/20″
Time: 5:41

MFS:
1/1/1

Sunday, July 8, 2012

120708 Bike Ride

Conditioning:
20mi bike ride
Time: 1:20


Strength/Skill:
10X2 3-Stop Snatch Pull + 1 Hi-Hang Snatch – heavy but perfect
65-75-85-95-115-115-115-115-115-115

Conditioning 2:
Burpee Ladder
10-9-8-7-6-5-4-3-2-1

120707 Hi-Hang Cleans

Buy in:
Foam Rolling
5 min DROMs
10 OHS
Pull-ups 6-5-4-4-3


Strength/Skill:
15 minutes to practice or work up to a heavy Hi-Hang Clean (no hip, just knee extension).
85-95-115-135-145-155-165(f)


Metcon:
12 minute AMRAP of: 
10 KB Clean & Jerk (left) 24/16kg (#55DB)
15 KBS 24/16kg (#55DB)
10 KB Clean & Jerk (right) 24/16kg (#55DB)
15 KB Hi-Pulls 24/16kg (#55DB)
Notes: The KB should touch the floor between every rep of Clean and Jerks, and every Hi-Pull.
Score: 2 rounds + 10 DB C&J + 15 DBS + 6 DB C&J


MFS:
1/3/5

Friday, July 6, 2012

120706 Back Squat; Muscle-Ups, Front Squats & Double Unders

Buy in:
5 min stationary bike
5 min DROMs
Inch worms
Pull-ups: 6-5-4-4-3

Strength:
Back Squat (Based on 3RM):
1X5 @ 80%, 1X3 @ 90%, 1X2 @ 95%, 1X2 @ 100% – rest 2:00-3:00 between sets.
#215 x 5; #240 x 3; #250 x 2; #265 x 2

Metcon:
4 rounds for time of:
5 Muscle-Ups
10 Front Squats 135#
30 Double-Unders
Time: 14:01

No rings today. Subbed 2:1 pull-ups/dips. No jump rope either. Subbed tuck jumps.
All movements unbroken but plenty of pauses at the top of the FS's and before and after the tuck jumps.

MFS:
1/3/6
(hams sore from good mornings the other day)

Thursday, July 5, 2012

120704 Clean & Jerk; OHS & T2B

Buy in:
5 min jump rope
5 min DROMs
Pull-ups 6-5-4-4-3

Strength/Skill:
7X1 Power Clean + Push Jerk – work up to a heavy single, rest 60 sec.
115-135-155-165-175-185-195(f)

Metcon:
21-15-9 of:
OHS 115/75# (#75)
T2B For time.
Time: 6:27

Cash out:
Good mornings #75 x 15 x 3

Scaled the OHS low to go unbroken. Success.

MFS:
1/1/3

Tuesday, July 3, 2012

120703 Split Jerk Practice; SJ Shoulder Press, 200m run & OTB Jumps

Buy in:
4 min jump rope
5 min DROMs
Pull-ups 6-5-4-4-3

Strength/Skill:
15 minutes to practice the Split Jerk or establish a 1RM.
#205

Metcon:
4 rounds for total working time of:
7 Split Shoulder Press 95#
Run 200m
14 Over the Box Jumps 24/20″ (landing on top is acceptable)
*Rest 1 minute between each round.
Time: 10:06

Cash out:
OHS #95 x 7 x 3
Bar Dips 3 x10
Concentration Curls #35 x 15; #35 x 12

MFS:
1/1/2

Sunday, July 1, 2012

120701 Active Recovery Bike Ride

Active Recovery

20 mi bike ride in 1:20

A few hours later...

Skill:
Heaving Snatch Balance #115 x 2 x 5

Pull-ups: 6-5-4-4-3
Ring Dips 4 x 6

Ring HSPU practice

120630 High-Hang Cleans & Jerk

Buy in:
5 min jump rope
5 min DROMs
Pull-ups: 6-4-4-3-3

Strength/Skill:
5X3 High-Hang Cleans + 1 Split Jerk – heaviest possible, rest 60 sec.
#135

Metcon:
12 minute AMRAP of:
8 Clean High-Pulls 135/95# (#115)
12 T2B
16 HR Pushups
Score: 4 rounds


MFS:
1/7/5

A little hungover and not enough sleep the night before. Garage was brutally hot.

120629 Back Squats; OH Reverse Walking Lunges & Lateral Burpees

Buy in:
5 min jump rope
5 min DROMs
Pull-ups: 6-4-4-3-3

Strength:
Back Squat: 3X5 @ 75%, 2X5 @ 80% – rest 2:00-3:00 between sets.
Notes: Percentage is based off of 120529 (265)
#200 x 5 x 3; #215 x 5 x 2

Metcon:
3 rounds for time of:
20 BB OH Reverse Walking Lunges 115/75# (20 total lunges) (scaled to #65)
25 Lateral Burpees
Notes: Reverse Walking Lunges may be done in place. Lateral Burpees are performed with a lateral jump over the BB. Each time over the bar counts one rep.
Time: 13:44


MFS:
1/4/5


First time doing overhead reverse walking lunges so I played it safe and scaled conservatively.

120628 Clean & Jerk; DUs, Push Jerks & C2B Pull-ups

Buy in:
5 min jump rope
5 min DROMs
Pull-ups: 6-4-4-3-3


Strength/Skill:
7X1 Power Clean + Push Jerk – work up to a heavy single, rest 60 sec.
#185


Metcon:
4 rounds for total working time (not including C2B) and total reps of C2B:
50 Double-Unders
10 Push Jerks @ 115#
*Rest 30 seconds before C2B. 
 ME UB C2B Pullups
*Rest 1 minute before starting next round.
Total time: 10:44
Pull-ups: 19


MFS:
1/4/5