BrandX programming
Buy in:
Foam rolling
2 min stationary bike
150m row
Metcon:
Tabata Row
~59 cals (forgot to jot down the # but pretty sure this is accurate)
Then...
30 deadlifts @ 135#
Then...
5 rounds for time of:
10 TTB
3 Good mornings @ 115#
Time: 7:06
Wednesday, February 27, 2013
Tuesday, February 26, 2013
130226 Power Cleans & Dips
BrandX programming
Buy in:
2 min jump rope
5 min DROMs
Strength:
EMOM for 10 min
5 KTE
Metcon:
4 Rds for time of:
12 Power cleans @ 75% BW (160#)
12 Ring dips (bar dips)
Time: ~11:00
Really not sure of time. Accidentally stopped timer on watch.
Cash out:
Run 2 x 400
Buy in:
2 min jump rope
5 min DROMs
Strength:
EMOM for 10 min
5 KTE
Metcon:
4 Rds for time of:
12 Power cleans @ 75% BW (160#)
12 Ring dips (bar dips)
Time: ~11:00
Really not sure of time. Accidentally stopped timer on watch.
Cash out:
Run 2 x 400
Monday, February 25, 2013
130225 Box Squats & Front Squats
BrandX Programming
Buy in:
3 min jump rope
5 min DROMs
Strength:
Box Squat
5-5-3-3-3-3
135-165-185-205-215
Metcon:
12 min AMRAP of:
10 C2B Pull-ups
10 Burpees
20 Double Unders
Score: 4 rounds + 10 pull-ups + 10 Burpees + 9 DUs
Cash out:
Front Squat 135# x 10 x 2
5 min stationary bike
3-pos snatch 95# x 3
Back is feeling better, still a little tight though
Buy in:
3 min jump rope
5 min DROMs
Strength:
Box Squat
5-5-3-3-3-3
135-165-185-205-215
Metcon:
12 min AMRAP of:
10 C2B Pull-ups
10 Burpees
20 Double Unders
Score: 4 rounds + 10 pull-ups + 10 Burpees + 9 DUs
Cash out:
Front Squat 135# x 10 x 2
5 min stationary bike
3-pos snatch 95# x 3
Back is feeling better, still a little tight though
130223 Power Snatch, Power Clean & Jerk
Buy in:
5 min jump rope
5 min DROMs
BB Gymnastics:
Power Snatch 5 x 5: 65-85-95-105-115
Power Clean & Jerk 5 x 3 115-135-155
Cash out:
6 x 50m tire pull
Still easing into things as my back improves
5 min jump rope
5 min DROMs
BB Gymnastics:
Power Snatch 5 x 5: 65-85-95-105-115
Power Clean & Jerk 5 x 3 115-135-155
Cash out:
6 x 50m tire pull
Still easing into things as my back improves
Friday, February 22, 2013
130222 Back Injury Recovery
Warm up:
4 min stationary bike
2 min in rock-bottom squat
Strength:
Front Squat 3 x 5 (60% max)
45 x 10; 65 x 8; 85 x 6; 95-105-115
Conditioning:
5 rounds of barbell (95#) complex
3 Deadlifts
3 Power Cleans
3 Front Squats
3 Shoulder Pressess
3 Back Squats
3 Push Presses
4 min stationary bike
2 min in rock-bottom squat
Strength:
Front Squat 3 x 5 (60% max)
45 x 10; 65 x 8; 85 x 6; 95-105-115
Conditioning:
5 rounds of barbell (95#) complex
3 Deadlifts
3 Power Cleans
3 Front Squats
3 Shoulder Pressess
3 Back Squats
3 Push Presses
130221 Back Injury Recovery
Warm up:
3 min on treadmill
2 min DROMs
Strength:
EMOM for 10 min
3 pull-ups
Shoulder Press 3 x 5
45 x 10; 95 x 8; 115-125-135
Bench Press 3 x 5
45 x 10; 95 x 8; 135 x 6; 155-185-205(3)
Skill:
5 min Handstand practice
3 min on treadmill
2 min DROMs
Strength:
EMOM for 10 min
3 pull-ups
Shoulder Press 3 x 5
45 x 10; 95 x 8; 115-125-135
Bench Press 3 x 5
45 x 10; 95 x 8; 135 x 6; 155-185-205(3)
Skill:
5 min Handstand practice
Tuesday, February 19, 2013
130219 Back Injury Recovery
Warm-up:
2 walk on treadmill
5 min DROMs
Accumulate 10:00 plank
Metcon:
3 rounds of
15 box jumps
25 TTB (scaled to reverse crunches, back hurt hanging from bar)
35 Butterfly sit-ups
Time: 10:48
Cash out:
3 x 10 Bar Dips
Back still bothering me. Did something but went easy.
2 walk on treadmill
5 min DROMs
Accumulate 10:00 plank
Metcon:
3 rounds of
15 box jumps
25 TTB (scaled to reverse crunches, back hurt hanging from bar)
35 Butterfly sit-ups
Time: 10:48
Cash out:
3 x 10 Bar Dips
Back still bothering me. Did something but went easy.
130218 Back Injury Recovery
2 mi run
20 box jumps
2 monkey bar passes
3 x 6 pull-ups
Goblet squat w/ pulse
20# KB x 10 x 3
Overhead Lunge
35# KB x 15(ea. side) x 3
KB Snatch
35# x 10 x 3
20 box jumps
2 monkey bar passes
3 x 6 pull-ups
Goblet squat w/ pulse
20# KB x 10 x 3
Overhead Lunge
35# KB x 15(ea. side) x 3
KB Snatch
35# x 10 x 3
Tuesday, February 12, 2013
130212 Front Squat
CFSB C1W4D3
Buy in:
3 min jump rope
5 min DROMs
10 OHS
Strength:
Front Squat 3 x 5
warm: 45 x 10, 95 x 8, 135 x 7, 155 x 5
work: 175 x 3, 185 x 3, 195 x 5 (PR)
Metcon:
3 rounds for time of:
30 45# Thrusters
20 pull-ups
10 Ring dips
Time: 11:33
Cluster-F. Tweaked back on first round of thrusters. Last 2 rounds were push presses. First 2 rounds of dips were done on dip bars, last round on rings when they were free.
Buy in:
3 min jump rope
5 min DROMs
10 OHS
Strength:
Front Squat 3 x 5
warm: 45 x 10, 95 x 8, 135 x 7, 155 x 5
work: 175 x 3, 185 x 3, 195 x 5 (PR)
Metcon:
3 rounds for time of:
30 45# Thrusters
20 pull-ups
10 Ring dips
Time: 11:33
Cluster-F. Tweaked back on first round of thrusters. Last 2 rounds were push presses. First 2 rounds of dips were done on dip bars, last round on rings when they were free.
Monday, February 11, 2013
130211 TTB, KBS & Box Jumps
CFSB C1W4D2
Buy in:
3 min jump rope
5 min DROMS
Strength:
5 TTB EMOM for 10min
Metcon:
2:00 AMRAP Kettlebell swings, 24kg/16kg (50# DB)
Rest 2:00
2:00 AMRAP Box Jumps, 24"/20" (20" bench)
Rest 2:00
Repeat AMRAPS
Score: 50/41, 50/40
Cash out:
3 x ME Bar Dips
15-8-8
Power Clean 3 x 5
135-145-155
Buy in:
3 min jump rope
5 min DROMS
Strength:
5 TTB EMOM for 10min
Metcon:
2:00 AMRAP Kettlebell swings, 24kg/16kg (50# DB)
Rest 2:00
2:00 AMRAP Box Jumps, 24"/20" (20" bench)
Rest 2:00
Repeat AMRAPS
Score: 50/41, 50/40
Cash out:
3 x ME Bar Dips
15-8-8
Power Clean 3 x 5
135-145-155
130210 Deadlift
CFSB C1W4D1
Buy in:
Foam rolling
5min Airdyne
3 rounds of:
4 pull-ups
12 GHD si-ups
5 RDL's @ 140#
Strength:
Deadlift 3 x 3
warm: 140 x 8, 185 x 3, 225 x 3, 255 x 2
work: 275 x 1, 295 x 1, 305 x 3
Metcon:
For time
30, 20 & 10 of:
Medball cleans (20#)
Burpees
Time: 11:31
Buy in:
Foam rolling
5min Airdyne
3 rounds of:
4 pull-ups
12 GHD si-ups
5 RDL's @ 140#
Strength:
Deadlift 3 x 3
warm: 140 x 8, 185 x 3, 225 x 3, 255 x 2
work: 275 x 1, 295 x 1, 305 x 3
Metcon:
For time
30, 20 & 10 of:
Medball cleans (20#)
Burpees
Time: 11:31
Friday, February 8, 2013
130208 Back Squats
CFSB C1W3D6
Buy in:
5 min jump rope
5 min DROMs
Strength:
Back Squat 3 x 5
warm: 45 x 10, 135 x 8, 185 x 6
work: 205-220-235
Metcon:
5 rounds for time of:
5 Broad Jumps
10 Traveling Overhead Lunges w/ DB (45# 5 x ea. arm)
8 HSPU (plate under head)
Time: 12: 19
Buy in:
5 min jump rope
5 min DROMs
Strength:
Back Squat 3 x 5
warm: 45 x 10, 135 x 8, 185 x 6
work: 205-220-235
Metcon:
5 rounds for time of:
5 Broad Jumps
10 Traveling Overhead Lunges w/ DB (45# 5 x ea. arm)
8 HSPU (plate under head)
Time: 12: 19
Wednesday, February 6, 2013
130206 Shoulder Press
CFSB C1W3D5
Buy in:
5 min jump rope
5 min DROMs
Strength:
Shoulder Press 3 x 5
warm: 45 x 10, 60 x 10, 75 x 8, 90 x 6
work: 105-125-140
High rep set
95 x 20 (PR!)
Metcon:
4 rounds for time of:
15 sumo deadlift high pulls @ 1/2 BW (100#)
400m run
Time: 12:24
Cash out:
5 min stationary bike
L-sit (hang from pull-up bar) practice
Accumulate 1 min in tuck position
:10 x 6
Presses felt very strong today. Shoulders were well rested as they didn't get much work the last few days. The high rep PR was a long time coming. Was stuck at 19 for the longest time. Felt like I could have gotten 25.
Buy in:
5 min jump rope
5 min DROMs
Strength:
Shoulder Press 3 x 5
warm: 45 x 10, 60 x 10, 75 x 8, 90 x 6
work: 105-125-140
High rep set
95 x 20 (PR!)
Metcon:
4 rounds for time of:
15 sumo deadlift high pulls @ 1/2 BW (100#)
400m run
Time: 12:24
Cash out:
5 min stationary bike
L-sit (hang from pull-up bar) practice
Accumulate 1 min in tuck position
:10 x 6
Presses felt very strong today. Shoulders were well rested as they didn't get much work the last few days. The high rep PR was a long time coming. Was stuck at 19 for the longest time. Felt like I could have gotten 25.
130205 Front Squat
CFSB C1W3D4
Buy in:
5 min stationary bike
hip mob
3 rounds of:
10 air squats
10 push-ups
Strength:
Front Squat 3 x 5
warm: 45 x 10; 95 x 8
work: 135-160-185
Metcon:
4 rounds for time of:
10 burpee lateral over the box jumps
10 barbell step-ups @ 115#
10 pull-ups
Time: 13:27
Cash out:
5 min stationary bike
Buy in:
5 min stationary bike
hip mob
3 rounds of:
10 air squats
10 push-ups
Strength:
Front Squat 3 x 5
warm: 45 x 10; 95 x 8
work: 135-160-185
Metcon:
4 rounds for time of:
10 burpee lateral over the box jumps
10 barbell step-ups @ 115#
10 pull-ups
Time: 13:27
Cash out:
5 min stationary bike
Monday, February 4, 2013
130204 Snatch
CFSB C1W3D3
Buy in:
5 min stationary bike
5 min DROMs
Burgener warm-up
BB Gymnastics:
Work up to 1RM Snatch
95# x 3; 115# x 3; 125# x 2; 135# x 1; 145# x 1; 150# x 1
Metcon:
12 min AMRAP of:
7 Hang Power Cleans @ 135#
15 Toes-To-Bar
Score: 5 rounds + 7 cleans + 10 TTB
Buy in:
5 min stationary bike
5 min DROMs
Burgener warm-up
BB Gymnastics:
Work up to 1RM Snatch
95# x 3; 115# x 3; 125# x 2; 135# x 1; 145# x 1; 150# x 1
Metcon:
12 min AMRAP of:
7 Hang Power Cleans @ 135#
15 Toes-To-Bar
Score: 5 rounds + 7 cleans + 10 TTB
130203 Active Recovery
CFSB C1W3D2
Skill:
3-Position Snatch @ 75# EMOM for 10 min (high to low)
Strength:
3 rounds of (not for time):
20 push-ups
20 sit-ups
Skill:
3-Position Snatch @ 75# EMOM for 10 min (high to low)
Strength:
3 rounds of (not for time):
20 push-ups
20 sit-ups
130202 Deadlifts
CFSB C1W3D1
Buy in:
Foam Rolling
5 min Airdyne
Burgener warm-up
Strength:
Deadlift 3 x 3
warm: 135 x 10; 185 x 8; 225 x 5; 255 x 3
work: 270-285-295
Metcon:
5 Rounds for time of:
5 Deadlifts @ 245#
10 Burpees
15 Double Unders
Time: 9:42
Cash out:
10 min Airdyne
Buy in:
Foam Rolling
5 min Airdyne
Burgener warm-up
Strength:
Deadlift 3 x 3
warm: 135 x 10; 185 x 8; 225 x 5; 255 x 3
work: 270-285-295
Metcon:
5 Rounds for time of:
5 Deadlifts @ 245#
10 Burpees
15 Double Unders
Time: 9:42
Cash out:
10 min Airdyne
Friday, February 1, 2013
130201 Back Squats
CFSB C1W2D5
Buy in:
4 min jump rope
Foam rolling
Shoulder pass throughs
Strength:
Back squat (high bar) 3 x 5
warm: 45# x 10, 135# x 8, 165# x 5
work: 185-205(3)-225
Metcon:
12 min AMRAP of:
7 Back Squats @ 155#
15 pull-ups
Score: 5 rounds + 7 BS + 8 PU
Cash out:
L-sit practice
Accumulate 1 min in tuck position
:10 x 6
Buy in:
4 min jump rope
Foam rolling
Shoulder pass throughs
Strength:
Back squat (high bar) 3 x 5
warm: 45# x 10, 135# x 8, 165# x 5
work: 185-205(3)-225
Metcon:
12 min AMRAP of:
7 Back Squats @ 155#
15 pull-ups
Score: 5 rounds + 7 BS + 8 PU
Cash out:
L-sit practice
Accumulate 1 min in tuck position
:10 x 6
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