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.
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