Wednesday, February 27, 2013

130227 Tabata Row

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

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

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

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

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

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

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.

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

130216 Back Injury Recovery

Airdyne
10 min warm-up
Tabata
10 min cool down

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.

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

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

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

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.

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

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

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

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

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