Training

Sunday May 9, 2010

part 1:
3 rounds for time:
7 muscle ups
30 KBS - 2pd/1.5pd

rest as needed

part 2:
for time:
21 GHD Sit Ups
50 double unders
18 GHD Sit ups
50 double unders
15 GHD Sit ups
50 double unders
12 GHD Sit ups
50 double unders
9 GHD Sit ups
50 double unders

part 1 - 8:28
My first 2 rounds were done in 5 mins and then muscle ups got hard. I couldn't hold on! Unforunatley I am not yet a "robot gorilla" like Rory

Part 2 - 6:56
Unbroken untill second last round of double unders and I had quite a few trip ups in the last 2 rounds. No stopping just trip ups, forearms were screaming!
Saturday May 8, 2010

part 1:
As many sets in 5 minutes:
Power Clean x 1
Split Jerk x 3
(175#/110#)
rest 2 minutes
As many reps in 4 minutes:
Alternating Pistols
rest 2 min
As many rounds in 3 minutes:
5 burpees
5 chin ups

rest 4 hours

part 2:
Row 2500 m
- 1st 500 m @ 60%
- 2nd 500 m @ 75%
- 3rd 500 m @ 90%
- 4th 500 m @ 90%
- 5th 500 m @ 100%

Part 1:
9 + 64 + 6 = 79Part 2 8:56.2

watt averages and % based on last 500m

228 (66%)
269 (77%)
305 (88%)
289 (83%)
346 (100%)

% are a little off, went based on feel...

Thursday May 6, 2010

A. Bench Press - find your 1RM

B. High Hang Squat Snatch - 3 x 3 - tech work; rest as needed

C. 85% of Bench Press 1RM (A) - 1 attempt amrap

D. Tabata Sit Ups unanchored - low score

A. 252.5
B. Last set was 176#
C. 6 reps
D. 11
Did scapular tests afterward with DB ext. rotation, powel Raise and Trap 3
25# x 8 for all 3

Wednesday May 5, 2010

A. Russian KBS - 2pd/1.5 pd amrap in 60 sec; rest 2 min x 3

B. CTB Chin Ups - 15 unbroken x 5 sets; rest 120 sec

C. Max Vertical Jump - 3 attempts/set x 4 sets; rest 3 min; rest 5 sec b/t attempts

D. GH Raises - 15 x 3; rest 90 sec


A. 36-37-35
B. All completed unbroken
C. Had no hips left
D. All completed unbroken

Tuesday May 4, 2010

2:30 for total reps:

5 thrusters - 135#/95#

10 toes to bar

rest 5 min

2:30 for total reps:

5 clean and jerk - 135#/95#

15 push ups

rest 5 min

2:30 for total reps:

5 SDLHP - 135#/95#

20 double unders

rest 5 min

2:30 for total reps:

5 Front Squat - 135#/95#

25 sit ups

rest 5 min

2:30 for total reps:

5 Power Clean - 135#/95#

30 walking lunges

55-52-105-84-95

391 total reps

not happy with the last one, every other set felt good.

Sunday May 2, 2010

A1. Press - 3,3,2,2,1,1,1; rest 2 min

A2. Supinated Strict Chin Ups @ 2010; amrap x 7 sets; rest 2 min

B1. E-ROM HSPU negatives @ 5010; 5 sets of 5-8; rest 60 sec

B2. GHD Sit Ups @ 1010; 5 sets of 20; rest 60 sec

rest EXACTLY 90 minutes if you can

part 2:

Run 25 min X-Country style

Part 1:
A1. 145-165-175-185(1)-190-195-200(f) PR is 199
A2. 7-5-5-4-5-4-5
B1. on paralletes and only could handle 5 reps
B2. all unbroken

Part 2 complete in tuscany ravine

Saturday May 1, 2010

Power Snatch - 3,3,3,3,3; rest 3 min
+
3 rounds for time:
12 power snatch - 115#/80#
12 burpees
12 box jumps - 30"

176-186-196-206(f)-206(1) - my overhead at high loads is sloppy, which also the reason I can't jerk worth shit compared to my clean... This needs some work... I will try and post a vid of my attempts at 206...

Metcon - 6:30
head to head with Mike and he pushed me hard!

Thursday April 29, 2010

A. 10 Thrusters; rest 1 min x 5 sets - build load per set; higher total than Apr 21, 2010
(constant movement is required, no pausing at rack or overhead)
B. L Pull Ups @ 2110; 5 reps x 6 sets - weight yourself as needed; rest 3 min b/t sets
C. GHD Raises @ 1010; 15 x 5 sets; rest 90 sec

Late May:

A. 120-125-130-135-140
B. BWT only for all sets
C. All unbroken

Wednesday April 28, 2010

A. Dead Lift @ 11X1; 8 sets of 2 reps @ 60% 1RM; rest 60 sec

B1. Hang Power Clean - 3,3,3,3; rest 180 sec

B2. Med Grip Bench Press @ 30X1; 6,4,2,6; rest 180 sec

C1. KBS - 25 unbroken x 3; rest 20 sec

C2. Ring Push Ups @ 21X1; rest 180 sec

A. 308
B1. 220/230/240/260(caught just below parralel on 3rd rep)
B2. 198/208/222/203(5)
C1. 2 pood felt kinda heavy
C2. 10-10-8

Felt sloppy today..