130131 Active Recovery

Row 5K in 21:30 (PR)

Compared to:
120301
22:08


V-Ups 3 x 15

130130 Shoulder Press

CFSB C1W2D4

Buy in:
5 min jump rope

Strength:
Shoulder press 3 x 5
warm: 45# x 15, 95# x 10, 105# x 5
work: 115-125-135

Metcon:
"JT"
21-15-9 of:
HSPU
Ring Dips (bar dips)
Push-ups
Time: 13:10

Started off with the intention of doing 12-9-7 HSPU scaled to lowering to aerobic step. Got to the round of 9 and did 1 and realized my shoulders were smoked. Scaled them back to knees on a bench and did 10. Thought that was too easy so I went back to the regular HSPU and did the next 4. For the final round did 9 with knees on the bench.

130129 Front Squats

CFSB C1W2D3

Buy in:
4 min jump rope
5 min DROMs
3 rounds of:
Pull-ups (9-7-5)
Push-ups (15-12-9)
45# OHS (15-12-9)

Strength:
Front Squat 3 x 5
135 x 7; 165 x 3; 175 x 5

Metcon:
3 rounds for time of:
50 Double-unders
25 Overhead Squats @ 95#
Time: 15:33

Tried to break up the squats into chunks of 10 after the first 15. Finished the last 2 rounds with 5. Rounds 2 & 3 of the DUs got the better of me. The middle of those rounds were hard to get into a groove.

Cash out:
Accumulate 1min in L-sit position (hands on dumbbells in tuck position)
:10 x 6

130128 Indoor ride

30 min cycling on the rollers.

130127 Deadlift

CFSB C1W2D1

Buy in:
5 min Airdyne
5 min DROMs
3 rounds of:
GHD sit-ups (21-15-9)
Pull-ups (9-7-5)

Strength:
Deadlift 3 x 3
warm:
135 x 10, 185 x 5, 225 x 3
work:
255 x 3, 270 x 3, 285 x 3

high-rep set
205# x 17

Metcon:
3 rounds of: (scaled to 2 to keep it to 10 min)
5 min AMRAP
10 Goblet Squats @ 55#
20 DB swings (Russian style) @ 55#
Run 100m
Rest 2:00
Score:
Rd 1 = 2 rounds + 10 squats + 10 swings
Rd 2 = 2 rounds + 10 squats

130125 Back Squat

CFSB C1W1D5

Buy in:

3 min jump rope

5 min DROMs

3 rounds of:

6 pull-ups

10 bar dips

10 45# OHS

Strength:

Back Squat (high-bar) 3 x 5

warm: 45# x 10; 135# x 8

work: 185-205-215
Depth was legit (A2G) for all but the last rep.

Metcon:

10min AMRAP of:

15 75# power snatches

30 double unders

Score: 3 rounds + 15 power snatches + 8 DUs

Cash out:

L-sit practice

Accumulate 1:00 total time in position (progression: knees tucked)

6 x :10

L-sits are one of those things I truly suck at. Now making a concerted effort to improve this.

130123 Shoulder Press

CFSB C1W1D4

Buy in:
3.5 min jump rope
5 min DROMs

Strength:
Shoulder Press 3 x 5
warm: 45# x 10, 95# x 8
work: 105-120-130

Metcon:
"Jack"
20:00 AMRAP of:
10 push presses, 115#/85#
10 kettlebell swings, 24 kg/16 kg (50# DB)
10 box jumps, 20” (bench)
Score: 8 rounds + 10 push press + 9 DB swings
Less rounds but weight was Rx'd and movements unbroken. But there were a few occasions in between of hands on knees and staring at the floor.

Compared to:
110101
80# Push press
35# DB
20” box 
Score: 11 rounds + 10 PP WOD unbroken

101001
80# Push press
35# DB
17” box
Score: 9 rounds + 10 PP + 9 DB swings

Cash out:
3 x 10 Knees to elbows (strict)
5 min stationary bike

*The BrandX metcons blend very well with CFSB.

130122 Front Squats

CFSB C1W1D3

Buy in:
5 min jump rope
12 shoulder pass throughs
3 rounds of:
12 squats
6 chin ups
15 push ups

Strength:
Front squats 3 x 5
135-155-165

Metcon:
"Nancy"
5 rounds for time of:
400m run (treadmill)
95# Overhead squat x 15
Time: 18:38

Compared to:
120319
19:19

110827
17:30 (3 rounds)

110617
19:54 (scaled to 75#)

Cash out:
1a) 95# x 15 x 2 Good mornings
1b) 20 x 2 Sit ups (angled bench)

Nancy was unbroken until the very last rep of OHS. Bar got loose out front and couldn't recover.

130121 Snatch Technique

CFSB C1W1D2

Following the program from the CFJ and started on deadlift day.

Buy in:

5 min foam roll

2 min jump rope

shoulder mob

BB Gymnastics:
Snatch Tech work
Using 75# BB for perfect technique
3 x 5 from the hip
3 x 5 from mid-thigh
3 x 4 from below knee
1 x 3 from below knee

Metcon:
3:00 AMRAP Burpees to a 6" target
Rest 1:00
Repeat
Score: Rd1=39, Rd2=33

130119 Deadlifts

CFSB C1W1D1

Buy in:
5 min Airdyne
5 min DROMs

Strength:
Deadlift 3 x 3
245-260-275

Hi-rep set
205# x 15

Metcon:
3 rds
15 box jumps
20 toes to bar
25 sit ups
Time: 11:42

Cash out:
max strict chin ups = 8

Switching back to CFSB for a few cycles to focus on strength.

130118 1RM Snatch/C&J

Buy in
5min stationary bike
5min DROMs
2 rounds of:
5 pull-ups
20 push-ups
20 sit-ups (angled bench)

BB Gymnastics
3 attempts to establish a 1RM Snatch. 135#
3 attempts to establish a 1RM Clean & Jerk. 195#

Strength
15 minutes to establish a 1RM Front Squat. 205#

Conditioning
100′ Farmers Carry 135/95# (80# DBs)
40 HSPU (20; done to step)
100′ Farmers Carry 135/95#
30 HSPU (15; done to step)
100′ Farmers Carry 135/95#
20 HSPU For time. (10; done to step)

Notes: Farmers Carries should be performed with two barbells. The 100′ should be broken into a 50′ down and back. HSPU are Regionals standard.

Today was one of those days. I just didn't have it. So pissed about the snatch which was 15# off my PR. C&J was 10# off PR. Maybe it had to do with the lack of intensity and gym time because of the recent flu.

Due to space constraints I had to use DBs for the farmer's carries. HSPUs were scaled for volume.

130116 Active Recovery

Buy in:
Hip MOB

Conditioning:
2.1 mi run in 19:38

Strength:
Back Extensions 3 x 10
Shoulder Press 4 x 5
105-125-135-125(8)

130115 Banded Deadlifts & Bench Press

Buy in:
5 min treadmill walk
300 rope jumps
5 min DROMs
pull-ups 10-6-4

Strength
1) Every 45 seconds for 7:30 (22 total reps):
2 Banded Deadlifts @ 50% Bar Weight + 20%
Band Tension Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift.
Read this wrong. Only did 1 rep @ 170# + blue band.
2) Bench Press: 1X5 @ 85%, 1X3 @ 90%, 1X3 @ 95%, 2X3 @ 100% – based off heaviest set from 121116, rest 90+ seconds.
Notes: All reps must be performed with the hips (ass) in contact with the bench.
165 x 5; 175 x 3; 185 x 3; 195 x 3 x 2

Conditioning
Every even minute for 10 minutes: 3 Clean & Jerks (full squat) @ 80% (power cleans scaled to 155#. legs are still extremely sore from "Karen" the other day. couldn't get all the way down fast enough and remain tight.)
Every odd minute for 10 minutes: 15 Burpees (scaled to 10)
*This effort should be scored by the amount of total time to complete all 5 sets of Burpees.
Score: Burpees 5:06

Midline
1a) 3X25 UB GHD Situps – rest 45 sec. (angled bench)
1b) 3X15 Reverse Hypers – medium/heavy, rest 45 sec. (RDL's @ 155#)

Cash out:
5min stationary bike
Hip and hammy mob

130114 Active Recovery

Legs are destroyed from "Karen" yesterday (go figure) so I did some low intensity upper body work.

Buy in:
5min stationary bike
5 min DROMs

Strength:
Bench Press 1RM
135 x 10; 155 x 8; 175 x 5; 185 x 5; 205 x 3; 215 x 1; 225 x 1(PR)
Pendlay Rows 4 x 5
135-145-155-155

130113 Karen

Buy in:
5 min Airdyne
5 min DROMs

Strength:
Weighted pull-ups (35#) 2 EMOM for 10 min

Metcon:
Karen
150 20# wall balls for time
Time: 9:10

Cash out:
5 min Airdyne

130111 Box Squats

Buy in:
5 min Airdyne
5 min DROMs
3 rounds of:
20 GHD sit-ups
20 35# KB swings

Strength:
Box (20") squats
225 x 3; 250 x 3; 275 x 2; 275 x 3; 285 x 2; 295 x 2

Skill:
Snatch practice

130110 Front Squats

Buy in:
5 min DROMs
2 rounds of:
10 burpees
10 bar dips

Strength:
Front Squat 5 x 5
135-145-155-170-180

Good Mornings 2 x 15
95-105

Skill:
HSPU 1 EMOM for 10 minutes (10 reps @ full ROM)

Still recovering from cold/flu.

130109 Overhead Squat; Drop Snatch

Buy in:
5 min stationary bike
5 min DROMs
Pull-ups 4 EMOM for 5 min (24 reps)

Strength:
Overhead Squat 5 x 5
95-105-115-125-135(4)

Drop Snatch 3 x 5
65-75-85

Light work today. Had to do something after being off for 2 days still battling cold/flu.

130106 Power Snatch; Power Clean

Buy in:
5 min Airdyne
5 min DROMs
GHD sit-ups 3 x 16
Burgener warm-up

BB Gymnastics
1) Every 45 seconds for 5 minutes:
1 Power Snatch + 1 Hang Power Snatch @ 70% (of max Snatch any style)
100#
2) Every 45 seconds for 5 minutes:
1 Power Clean + 1 Hang Power Clean @ 70% (of max Clean any style)
130#

Strength
1a) 4X3 3 Stop Snatch Pulls – heavier than last week, rest 45 sec.
1b) 4X5 Hang Clean Hi-Pulls – heavy (BB should rise to chest height – elbows above bar), rest 45 sec.
1c) 4X5 Split Press – heavier than last week, rest 45 sec.
1a) 190#
1b) 133#
1c) 133# (too big of a jump from last time. could only do x 4. on set 3 got 3 reps leading with my left foot. went back to leading with the right on the 4th set and got 4.)

Conditioning
Run: 4X400m – rest 2:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
Notes: All work should be at maximal RPE.
1: 1:13
2: 1:16
3: 1:17
4: 1:15
Rest intervals were as long as it took to walk back to start and were longer than 2:1

130103 Row, Push ups, T2B, Jumping squats, Pull-ups & Row

Buy in:
5 min row
5 min DROMs
OHS 45# x 10 x 2
Drop Snatch 45# x 5 x 2
Snatch Balance 95# x 5 x 2
Heaving Snatch Balance 115# x 5

Conditioning:
2 min ME Row for Calories
-rest 1 minute

4 min AMRAP of:
15 Pushups (hand release)
10 T2B
-rest 1 minute

4 min AMRAP of:
15 Jumping Squats 45#
10 Pullups
-rest 1 minute

2 min ME Row for Calories

Scores:
46
2 rounds + 15 push-ups + 8 T2B
2 rounds
37

Cash out:
Turkish Get-up 45# x 5 each side

130102 EMOM Back Squats; Pause Front Squats

Buy in:
5 min DROMs
3 rounds of:
10 overhead squats
10 bar dips
Burgener warm-up

BB Gymnastics
1) 5X1 3 Position Snatch @ 75% (low to high) – rest 60 seconds
110#
2) 5X1 3 Position Clean + 1 Push Jerk @ 75% (low to high) – rest 60 seconds
140#

Strength
1) Back Squat:
Every 30 seconds for 4:00 minutes – 1 rep @ 85% (9 total reps)
250#
Rest exactly 2 minutes.
Every minute on the minute for 4:00 minutes – 1 rep @ 90% (5 total reps)
265#
2) 5X3 Front Squats (3 count pause on 1st rep) – heaviest possible, rest 60-90 seconds.
160#

Cash out:
5 min elliptical
HSPUs 3 x 5 (to step)

130101 Snatch, Clean & Jerk

Buy in:

5 min Airdyne

5 min DROMs

3 rounds of:

5 pull-ups

15 GHD sit-ups

BB Gymnastics
1) Snatch: 10X1 @ 80% – rest 30-60 seconds. 120#
2) Clean & Jerk: 10X1 @ 80% – rest 30-60 seconds. 150#

Conditioning
Run 800m
5 Bar Muscle-Ups (regular MUs done w/ blue band)
9 Hang Squat Clean to Thrusters 135/95# (95)
Run 400m
7 Bar Muscle-Ups
7 Hang Squat Clean to Thrusters 135/95#
Run 200m
9 Bar Muscle-Ups
5 Hang Squat Clean to Thrusters 135/95#
For time.
Time: 14:22

Cash out:
5 min Airdyne

121230 1RM Snatch & Clean and Jerk

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

• 3 reps of each
• squat to muscle snatch to overhead squat
• squat to power snatch to overhead squat
• squat to snatch

BB Gymnastics
20 minutes to establish a 1RM Snatch. (145#)
20 minutes to establish a 1RM Clean & Jerk. (185#)

Conditioning
2 min ME Front Squats @ 80% (155#) 14 reps
*Rest 2 minutes.
10 min AMRAP of:
30 Double-Unders
15 Power Snatches 75/55#
Score: 3 rounds + 30 DUs + 6 power snatch
*Rest 2 minutes.
2 min ME Front Squats @ 80% (155#) 13 reps

Cash out:
5 min Airdyne

121229 Banded Deadlifts, Bench Press

Buy in:
5 min Airdyne
5 min DROMs
GHD sit-ups 2 x 15

Strength
1) Every 15 seconds for 5 minutes (21 total reps):
1 Banded Deadlift @ 60% Bar Weight + 25% Band Tension
Notes: The bar should be loaded with 60% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift.
185# + blue band
Band tension was closer to 50% so bar weight was scaled down.
2) Bench Press: 1X8 @ 70%, 1X5 @ 75%, 1X5 @ 80%, 1X3 @ 90%, 1X3 @ 95%, 1X3 @ 100% – based off heaviest set from 121116, rest 60-90 seconds.
Notes: All reps must be performed with the hips (ass) in contact with the bench.
1X8 @ 135, 1X5 @ 145, 1X5 @ 155, 1X3 @ 175, 1X3 @ 185, 1X3 @ 195

Conditioning
3 rounds for total reps of:
1 min ME Burpee Over-the-Box Jumps 24″ (touch on top required)
1 min ME C2B Pullups
1 min ME DB Ground to Overhead 35#
*Rest 1 minute.
Score: 84 reps

Midline
5 min alternating BB TGU 95/65# (55#)

Cash out:
5 min Airdyne