Warm up
2 min jump rope
5 min DROMs
BBGymnastics
5x3 Heaving Snatch Balance
120#-125#-130#-135# (f-f) | 130# (2)-130#
Metcon
30 Second Barbell Hold on Back 225/145# (155#)
7 Back Squats 225/145#
30 Second Barbell Hold on Back 225/145#
12 Bar Muscle-ups (rings and blue band)
60 Second Barbell Hold on Back 225/145#
9 Back Squats 225/145#
60 Second Barbell Hold on Back 225/145#
9 Bar Muscle-ups
90 Second Barbell Hold on Back 225/145#
7 Back Squats 225/145#
90 Second Barbell Hold on Back 225/145#
12 Bar Muscle-ups
For time.
*The BB hold should start and finish in a squat rack. The Back Squats should be performed after the BB hold WITHOUT putting the bar down. Basically, the BB hold, Back Squats, and second BB hold should all be performed unbroken each round.
Did the work but did not keep time for MU's
Tuesday, October 29, 2013
Monday, October 28, 2013
131027 High Bar Back Squat
Warm up:
5 min Airdyne
5 min DROMs
Barbell complex (behind the neck press, overhead squat, snatch balance) 3 x 3
Strength
HBBS: 1X6@65% (155#), 1X6@75% (180#) , 2X6@80% (195%)
Metcon
3 rounds:
30 Alternating pistols (to box)
20 T2B
10 Wall Walks
For time.
Time: 21:10
5 min Airdyne
5 min DROMs
Barbell complex (behind the neck press, overhead squat, snatch balance) 3 x 3
Strength
HBBS: 1X6@65% (155#), 1X6@75% (180#) , 2X6@80% (195%)
Metcon
3 rounds:
30 Alternating pistols (to box)
20 T2B
10 Wall Walks
For time.
Time: 21:10
Friday, October 25, 2013
131025 3-Position Clean & Jerk
Warm up:
2 min Airdyne
5 min DROMs
Burgener warmup
BBGymnastics
15 minutes to establish a Max 3 Position Clean + Jerk (Floor, Hang, Hip, Jerk)
165#
Metcon
12 minute AMRAP of:
10 KB clean & jerk (left) 24/16kg (35#)
15 KB swings 24/16kg
10 KB clean & jerk (right) 24/16kg
15 KB Hi-Pulls 24/16kg
Note: The KB should touch the floor between every rep of clean and jerks and every hi-pull.
Score: 3 rounds + 10 c&js + 1 swing
2 min Airdyne
5 min DROMs
Burgener warmup
BBGymnastics
15 minutes to establish a Max 3 Position Clean + Jerk (Floor, Hang, Hip, Jerk)
165#
Metcon
12 minute AMRAP of:
10 KB clean & jerk (left) 24/16kg (35#)
15 KB swings 24/16kg
10 KB clean & jerk (right) 24/16kg
15 KB Hi-Pulls 24/16kg
Note: The KB should touch the floor between every rep of clean and jerks and every hi-pull.
Score: 3 rounds + 10 c&js + 1 swing
131023 High Bar Back Squat
Warm up:
5 min jump rope
5 min DROMs
Strength
HBBS: 1X8@65% (155#), 1X6@75% (180#), 1X4@85% (195#), 1X4@90% (215#) – rest 2 minutes.
Conditioning
3 rounds for time of:
50 Double-Unders
20 Steps OH Lunges in place 115/75# (started w/ 95# did 4 reps and knocked it down to 65#)
25 Burpees
For time.
Time: 21:03
The overhead lunges were harder than I thought and not having done them that often made it more difficult.
5 min jump rope
5 min DROMs
Strength
HBBS: 1X8@65% (155#), 1X6@75% (180#), 1X4@85% (195#), 1X4@90% (215#) – rest 2 minutes.
Conditioning
3 rounds for time of:
50 Double-Unders
20 Steps OH Lunges in place 115/75# (started w/ 95# did 4 reps and knocked it down to 65#)
25 Burpees
For time.
Time: 21:03
The overhead lunges were harder than I thought and not having done them that often made it more difficult.
Tuesday, October 22, 2013
131022 3-Position Snatch
Warm up:
BBGymnastics
1) 15 minutes to establish a Max 3-Position Snatch (Floor, Hang, High-Hang). 120#
2) 3X1 3-Position Snatch (Floor, Hang, High-Hang) @ 90% of Max from #1 – rest 90 sec. 110#
Metcon
3 rounds for time and reps of:
3:00 to complete-
Run 400m (all out)
ME Muscle-Ups in the remaining time (scaled-blueband)
Rest 2:00 after each round.
*Note: Each 400m run should be all out. Do not strategize to allow for more MU.
Scores:
1:25/6
1:27/7
1:36/6
3 min Airdyne
5 min DROMs
Burgener warm-up
BBGymnastics
1) 15 minutes to establish a Max 3-Position Snatch (Floor, Hang, High-Hang). 120#
2) 3X1 3-Position Snatch (Floor, Hang, High-Hang) @ 90% of Max from #1 – rest 90 sec. 110#
Metcon
3 rounds for time and reps of:
3:00 to complete-
Run 400m (all out)
ME Muscle-Ups in the remaining time (scaled-blueband)
Rest 2:00 after each round.
*Note: Each 400m run should be all out. Do not strategize to allow for more MU.
Scores:
1:25/6
1:27/7
1:36/6
Monday, October 21, 2013
131020 1RM Split Jerk
Warm up:
3mi skate
5 min DROMs
BBGymnastics
1RM Split jerk
210#
Metcon
3 rounds:
400m Run with plate 45#
5 Snatches 165/110# (115#)
For time.
Time: 13:15
3mi skate
5 min DROMs
BBGymnastics
1RM Split jerk
210#
Metcon
3 rounds:
400m Run with plate 45#
5 Snatches 165/110# (115#)
For time.
Time: 13:15
131019 High Bar Back Squat
Warm up:
3 min jump rope
5 min DROMs
Burgener warm up
Strength
HBBS:
1X8@65% (155#), 70% (170#), 75% (180#), 80% (195#) – this is 4 sets total @ increasing percentages, rest 2 minutes.
Metcon
AMRAP 12 mins:
Ascending ladder of:
3 Thrusters 115/75# (95#)
3 Box jumps 30"
3 C2B
6 Thrusters 115/75#
6 Box jumps 30"
6 C2B
9 Thrusters 115/75#
9 Box jumps 30"
9 C2B
....until 12 mins is over.
Reps: 112
3 min jump rope
5 min DROMs
Burgener warm up
Strength
HBBS:
1X8@65% (155#), 70% (170#), 75% (180#), 80% (195#) – this is 4 sets total @ increasing percentages, rest 2 minutes.
Metcon
AMRAP 12 mins:
Ascending ladder of:
3 Thrusters 115/75# (95#)
3 Box jumps 30"
3 C2B
6 Thrusters 115/75#
6 Box jumps 30"
6 C2B
9 Thrusters 115/75#
9 Box jumps 30"
9 C2B
....until 12 mins is over.
Reps: 112
Thursday, October 17, 2013
131017 2RM Hang Clean & Jerk
BBGymnastics
15 minutes to find a 2RM Hang Clean & Jerk (top of knee) – the BB may be dropped after the first Jerk.
155#
Metcon
30 KB swings 32/24kg (35#)
30 Burpees
20 KB swings 32/24kg (35#)
20 Burpees
10 KB swings 32/24kg (35#)
10 Burpees
For time.
Time: 8:19
15 minutes to find a 2RM Hang Clean & Jerk (top of knee) – the BB may be dropped after the first Jerk.
155#
Metcon
30 KB swings 32/24kg (35#)
30 Burpees
20 KB swings 32/24kg (35#)
20 Burpees
10 KB swings 32/24kg (35#)
10 Burpees
For time.
Time: 8:19
131016 High Bar Back Squat
Warm up:
3 min jump rope
5 min DROMs
10 OHS
Strength
HBBS: 1X8@65% (155#), 1X8@70 (170#), 1X6@80% (195#), 1X6@85% (205#) – rest 2 minutes.
Metcon
5 rounds of:
30 sec. ME Split jumps
30 sec. Rest
30 sec. Strict pull-ups
30 sec. Rest
30 sec. ME HSPU
30 sec. Rest
Reps:
SJ=41,44,44,48,50
PU=8,9,7,6,9
HSPU=8,6,6,9,7
3 min jump rope
5 min DROMs
10 OHS
Strength
HBBS: 1X8@65% (155#), 1X8@70 (170#), 1X6@80% (195#), 1X6@85% (205#) – rest 2 minutes.
Metcon
5 rounds of:
30 sec. ME Split jumps
30 sec. Rest
30 sec. Strict pull-ups
30 sec. Rest
30 sec. ME HSPU
30 sec. Rest
Reps:
SJ=41,44,44,48,50
PU=8,9,7,6,9
HSPU=8,6,6,9,7
Tuesday, October 15, 2013
131015 Barbell Complex
Warm up:
3 min Airdyne
5 min DROMs
Burgener warmup
BBGymnastics
15 minutes to establish a 1RM of the following complex:
Hang snatch + Behind the neck push-press + Snatch balance
Note: This is a complex. The barbell should not drop at any point.
120#
Metcon
4 rounds for total time (of runs) and reps:
Run 400m (all out)
ME UB T2B
Rest 2:00 between rounds.
*Notes: There should be zero rest at the finish of each run. Each run effort should be all out, and at the finish of each run there should be no wait or rest before beginning each ME set of T2B. Chalk your hands BEFORE you begin the 400m run.
Time: 6:21
Reps: 41
Ugh. Came close to puking on that one.
3 min Airdyne
5 min DROMs
Burgener warmup
BBGymnastics
15 minutes to establish a 1RM of the following complex:
Hang snatch + Behind the neck push-press + Snatch balance
Note: This is a complex. The barbell should not drop at any point.
120#
Metcon
4 rounds for total time (of runs) and reps:
Run 400m (all out)
ME UB T2B
Rest 2:00 between rounds.
*Notes: There should be zero rest at the finish of each run. Each run effort should be all out, and at the finish of each run there should be no wait or rest before beginning each ME set of T2B. Chalk your hands BEFORE you begin the 400m run.
Time: 6:21
Reps: 41
Ugh. Came close to puking on that one.
131013 1RM Snatch
Warm up:
5 min Airdyne
5 min DROMs
Burgener warm-up
BBGymnastics
15 minutes to establish a 1rm snatch
130#
Metcon
Run 800m
-then-
3 rounds:
25 Pull-ups
8 Power snatches 135/85# (95#)
For time.
Time: 16:06
Cool down
walk
First round of pull-ups I UB kipped the first 15. New PR!
5 min Airdyne
5 min DROMs
Burgener warm-up
BBGymnastics
15 minutes to establish a 1rm snatch
130#
Metcon
Run 800m
-then-
3 rounds:
25 Pull-ups
8 Power snatches 135/85# (95#)
For time.
Time: 16:06
Cool down
walk
First round of pull-ups I UB kipped the first 15. New PR!
Saturday, October 12, 2013
131012 High Bar Back Squat
Warm up:
3 min Airdyne
5 min DROMs
Strength
HBBS:
1X10@60% (145#), 1X10@65% (155#), 1X8@70% (170#), 1X8@75% (180#)
Conditioning
5 rounds for total working time:
15 Lateral box jump-overs 24" (lateral box jumps)
15 Push press 115#
Rest 2 minutes between rounds
Note: Lateral jump-overs should be done with a touch on top of the box.
Time: 12:17
3 min Airdyne
5 min DROMs
Strength
HBBS:
1X10@60% (145#), 1X10@65% (155#), 1X8@70% (170#), 1X8@75% (180#)
Conditioning
5 rounds for total working time:
15 Lateral box jump-overs 24" (lateral box jumps)
15 Push press 115#
Rest 2 minutes between rounds
Note: Lateral jump-overs should be done with a touch on top of the box.
Time: 12:17
Thursday, October 10, 2013
131010 Overhead Complex
Warm up
2 min Airdyne
5 min DROMS
10 push ups
5 pullups
10 GHD sit ups
10 Hip extensions
BBGymnastics
12 minutes to work to a near maximal complex of: Push Press + Push Jerk + Split Jerk (from blocks or rack).
165#
Metcon
3 rounds for total time of:
9 HSPU (scaled w/ 45# plate target)
50 KBS 24/16kg (35#)
9 Bar Muscle-Ups (on rings w/ blue band)
Rest 2 minutes between rounds.
Time: 18:24
2 min Airdyne
5 min DROMS
10 push ups
5 pullups
10 GHD sit ups
10 Hip extensions
BBGymnastics
12 minutes to work to a near maximal complex of: Push Press + Push Jerk + Split Jerk (from blocks or rack).
165#
Metcon
3 rounds for total time of:
9 HSPU (scaled w/ 45# plate target)
50 KBS 24/16kg (35#)
9 Bar Muscle-Ups (on rings w/ blue band)
Rest 2 minutes between rounds.
Time: 18:24
Monday, October 7, 2013
131007 High Bar Back Squat
Warm up
Strength
Back squat: 1X8@65%, 1X8@70, 1X6@80%, 1X6@85% – rest 2 minutes.
1RM=240#
155# x 8, 170# x 8, 195# x 6, 205# x 6
Conditioning
4 rounds:
400m Run
5 Front squats @ 70% (150#)
Rest 1:1
For total working time.
Time: 11:41
Cool down
5 min Airdyne
5 min Airdyne
Strength
Back squat: 1X8@65%, 1X8@70, 1X6@80%, 1X6@85% – rest 2 minutes.
1RM=240#
155# x 8, 170# x 8, 195# x 6, 205# x 6
Conditioning
4 rounds:
400m Run
5 Front squats @ 70% (150#)
Rest 1:1
For total working time.
Time: 11:41
Cool down
5 min Airdyne
131006 2 Position Hang Snatch
Warm up:
BBGymnastics
1) 15 minutes to establish a 1RM 2 Position Hang Snatch (low hang-2" from floor- to the hang at the top of the knees).
120#
2) 3X1 2 Position Hang Snatch @ 90% of 1RM from #1 - rest 90 sec.
105#
Metcon
7 rounds for total reps of:
2 minute AMRAP of-
30 Double-Unders
ME C2B Pullups (15 rep cap)
ME Burpees *Rest 1 minute.
Total: 308 reps
Cool down
Walk
5 min Airdyne
5 min DROMs
BBGymnastics
1) 15 minutes to establish a 1RM 2 Position Hang Snatch (low hang-2" from floor- to the hang at the top of the knees).
120#
2) 3X1 2 Position Hang Snatch @ 90% of 1RM from #1 - rest 90 sec.
105#
Metcon
7 rounds for total reps of:
2 minute AMRAP of-
30 Double-Unders
ME C2B Pullups (15 rep cap)
ME Burpees *Rest 1 minute.
Total: 308 reps
Cool down
Walk
Friday, October 4, 2013
131003 Hang Snatch
Warm up
Shoulder mob
Burgener warm-up
BBGymnastics
Hang Snatch- Take 10 minutes to work to a heavy triple, then repeat for three sets- rest approx. 2 minutes
105#
Conditioning
Run 800m
15 T2B
20 KB snatch 24/16kg (16)
Run 400m
20 T2B
25 KB snatch
Run 200m
25 T2B
30 KB snatch
For time.
Note: KB snatch is total reps. Divide them to each arm as you like.
Time:18:35
Shoulder mob
Burgener warm-up
BBGymnastics
Hang Snatch- Take 10 minutes to work to a heavy triple, then repeat for three sets- rest approx. 2 minutes
105#
Conditioning
Run 800m
15 T2B
20 KB snatch 24/16kg (16)
Run 400m
20 T2B
25 KB snatch
Run 200m
25 T2B
30 KB snatch
For time.
Note: KB snatch is total reps. Divide them to each arm as you like.
Time:18:35
Wednesday, October 2, 2013
131002 High Bar Back Squat
Warm up:
5mi skate
Hip mob
2x10 hip extension
Strength
HBBS: 1X10@60%(145#), 1X8@70%(170#), 1X8@75%(180#), 1X8@80% (190#)- rest 2 minutes
Metcon
3 rounds:
6 Front Squats @ 70%(150#)
18 V-Ups
36 Split Jumps
For time.
Note: Fronts Squats must be taken from the floor.
Time: 8:10
Cool down
Walk
5mi skate
Hip mob
2x10 hip extension
Strength
HBBS: 1X10@60%(145#), 1X8@70%(170#), 1X8@75%(180#), 1X8@80% (190#)- rest 2 minutes
Metcon
3 rounds:
6 Front Squats @ 70%(150#)
18 V-Ups
36 Split Jumps
For time.
Note: Fronts Squats must be taken from the floor.
Time: 8:10
Cool down
Walk
Tuesday, October 1, 2013
130930 2RM Pause Clean & Jerk
Warm up
5 min Airdyne
5 min DROMs
Burgener warm up (clean grip)
BBG
1) 15 minutes to establish a 2RM Pause Clean (pause three counts at the bottom of the knee) & Jerk. Note: Reps do not need to be touch and go; however, re-grip should happen immediately. Make sure to pause for three full counts (3 seconds) each rep.
155#
2) 3X3 Pause Clean & Jerk @ 90% of 2RM from #1 – rest 90 sec.
140#
Metcon
3 rounds for total time:
50 KBS 24/16kg
25 HR Push-ups
*Rest 2 minutes between each round.
Time: 14:43
Cool down
Walk
5 min Airdyne
5 min DROMs
Burgener warm up (clean grip)
BBG
1) 15 minutes to establish a 2RM Pause Clean (pause three counts at the bottom of the knee) & Jerk. Note: Reps do not need to be touch and go; however, re-grip should happen immediately. Make sure to pause for three full counts (3 seconds) each rep.
155#
2) 3X3 Pause Clean & Jerk @ 90% of 2RM from #1 – rest 90 sec.
140#
Metcon
3 rounds for total time:
50 KBS 24/16kg
25 HR Push-ups
*Rest 2 minutes between each round.
Time: 14:43
Cool down
Walk
130929 High Bar Back Squat
Warm up
5 min Airdyne
5 min DROMs
Burgener warm up
Strength
HBBS:
1X10@60% (145#), 1X8@65% (155#), 1X6@70% (170#), 1X6@75% (180#), 1X6@80% (190#) – rest two minutes.
Metcon
For time:
50 Burpees
20 Front Squats @ 70% (150#)
50 Burpees
Notes: Fronts Squats must be taken from the floor.
Time: 16:26
Cool down
Walk
5 min Airdyne
5 min DROMs
Burgener warm up
Strength
HBBS:
1X10@60% (145#), 1X8@65% (155#), 1X6@70% (170#), 1X6@75% (180#), 1X6@80% (190#) – rest two minutes.
Metcon
For time:
50 Burpees
20 Front Squats @ 70% (150#)
50 Burpees
Notes: Fronts Squats must be taken from the floor.
Time: 16:26
Cool down
Walk
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