10 rounds:
5 Hang Power Clean 125#
5 Kipping HSPU
26:12
did 1st 2 rounds of HPC at 135# before realizing why it felt too heavy. HSPU were 5 sets unb, 4+1, 3 sets UNB, 4+1.
Cover Image
Sunday, April 26, 2015
04-14-15
A. MU practice. play with no false grip, jumping into false grip quickly, etc.
B. Weighted Ring Dip. 3-4. 2 min rest. x5
C1. dead hang to inverted / skin the cat / inverted / front lever eccentric. 6 reps. 1 min rest.
C2. freestanding hs hold practice 2 min. 1 min. x5
+
CTB. AMRAP sets of 4 unbroken in 8 minutes.
16 sets??
16 sets??
04-13-15
AM
A. Sqt Snatch Cluster. 1.1.1.1. 20s rest / 2 min rest. x5 85, 90, 95, 95, 95. 90# solid
B1. Wall Ball 20#. 15 AFAP. 10s rest 30s, 30s, 31s, 31s, 32s.
B2. Thruster 65#. 10 AFAP. 20s rest 25s, 25s, 26s, 26s, 28s
B3. Thruster 105#. 5 AFAP. 3 min rest. 19s, 18s, 20s, 27s, 25s
x5
PM
8 DB Snatch 50#. alt arms
8 GHD
90s rest
x12
56s, 53s, 55s, 52s, 52s, 57s, 54s, 51s, 54s, 54s, 52s, 54s
A. Sqt Snatch Cluster. 1.1.1.1. 20s rest / 2 min rest. x5 85, 90, 95, 95, 95. 90# solid
B1. Wall Ball 20#. 15 AFAP. 10s rest 30s, 30s, 31s, 31s, 32s.
B2. Thruster 65#. 10 AFAP. 20s rest 25s, 25s, 26s, 26s, 28s
B3. Thruster 105#. 5 AFAP. 3 min rest. 19s, 18s, 20s, 27s, 25s
x5
PM
8 DB Snatch 50#. alt arms
8 GHD
90s rest
x12
56s, 53s, 55s, 52s, 52s, 57s, 54s, 51s, 54s, 54s, 52s, 54s
04-11-15
"Nate"
20 min AMRAP:
2 MU
4 HSPU (kipping ok)
8 KBS 1.5
8 rds +1. all HSPU unb
+
2 min accum FG holds.. 30 s increments
+
2 min HS hold unb against wall
20 min AMRAP:
2 MU
4 HSPU (kipping ok)
8 KBS 1.5
8 rds +1. all HSPU unb
+
2 min accum FG holds.. 30 s increments
+
2 min HS hold unb against wall
04-10-15
A. Squat Clean. 142#+. 7 singles. Rest as needed. 140x7
B. Front Squat. 5, 5, 5, 3, 3, 3. 2-3 min rest. 135, 145, 155, 165, 175, 180 PR
C. BB Reverse Lunge @ 3111 65-75#. 10 reps one leg. 1 min rest between legs. x 3 per leg. 75#
+
5 rounds
200m row
15 Wall Ball 10ft
8:37 all unb
B. Front Squat. 5, 5, 5, 3, 3, 3. 2-3 min rest. 135, 145, 155, 165, 175, 180 PR
C. BB Reverse Lunge @ 3111 65-75#. 10 reps one leg. 1 min rest between legs. x 3 per leg. 75#
+
5 rounds
200m row
15 Wall Ball 10ft
8:37 all unb
04-08-15
A. Power Clean & Jerk. 135#. 15 reps. Rest as needed between reps.
11th rep failed clean, 1/2 split clean reps, 1/2 reg clean rep
B. Pull Up x 5 / CTB x 5. 6 unbroken complexes for time. 5:12
+
16 min EMOM
odd- 8 DL 135#
even- 1 legless rope climb
+
16 min EMOM
odd- 4 Kippin HSPU + 4 KBS 62-70#
even- 6 toes to bar
all HSPU unb, 62# KBS
11th rep failed clean, 1/2 split clean reps, 1/2 reg clean rep
B. Pull Up x 5 / CTB x 5. 6 unbroken complexes for time. 5:12
+
16 min EMOM
odd- 8 DL 135#
even- 1 legless rope climb
+
16 min EMOM
odd- 4 Kippin HSPU + 4 KBS 62-70#
even- 6 toes to bar
all HSPU unb, 62# KBS
04-06-15
A. Sq Snatch Cluster. TnG. 2. 2. 2. 20s/2 min. x5
B1. HSC 95#. 10 unb for time. 1 min rest.
B2. GHD situp 15 for time. 2 min rest
x5
PM
20 Thruster 65#
400m run
20 Thruster 65#
3:46. approx 50s, 2:06, 50s
B1. HSC 95#. 10 unb for time. 1 min rest.
B2. GHD situp 15 for time. 2 min rest
x5
PM
20 Thruster 65#
400m run
20 Thruster 65#
3:46. approx 50s, 2:06, 50s
04-03-15
A. SC. 10 singles. 135#+. 135x2, 140x2, 145x2, 140, 145x2, 140
B. FS. 6x6. 3 min rest. 125, 130, 135, 140, 145,?
C. Barbell lunge 65# 25m. 2 min rest x3
SC felt pretty good. Did w flat shoes , only used weight belt for 145... 145 was being difficult. I'd get 2 singles then need to drop back down to 140... Maybe I wasn't quite committing to dropping under and throwing the elbows around... Or maybe not resting long enough in between???
FS felt heavier than usual.. Stayed a little lighter and really tried to focus on no leanage. (Chiro readjusted me on thurs cause the hips were slightly tilted again ). Feel like I was pretty successful there. Also did in flat shoes. Left knee felt a little junky though as weight increased.
Good quad burnage on Lunges. First set I was able to swing back leg thru into next step pretty well but there was def some pausing for the other 2 sets.
B. FS. 6x6. 3 min rest. 125, 130, 135, 140, 145,?
C. Barbell lunge 65# 25m. 2 min rest x3
SC felt pretty good. Did w flat shoes , only used weight belt for 145... 145 was being difficult. I'd get 2 singles then need to drop back down to 140... Maybe I wasn't quite committing to dropping under and throwing the elbows around... Or maybe not resting long enough in between???
FS felt heavier than usual.. Stayed a little lighter and really tried to focus on no leanage. (Chiro readjusted me on thurs cause the hips were slightly tilted again ). Feel like I was pretty successful there. Also did in flat shoes. Left knee felt a little junky though as weight increased.
Good quad burnage on Lunges. First set I was able to swing back leg thru into next step pretty well but there was def some pausing for the other 2 sets.
04-01-15
A. PC&J. 115# 3OTM x7. felt heavy. split clean some 3rd rep
B. legless RC. 7 for time. 6:36
+
14 min EMOM:
Even: 3 kipping HSPU
Odd: 4 DL 185-205
approx 11-13s for HSPU, DL at 185x3 sets, 195 for 4 sets
+
14 min EMOM:
Even: 8 KBS 53-62#
Odd: 6 CTB Pullup
62# KBS, all CTB unb
B. legless RC. 7 for time. 6:36
+
14 min EMOM:
Even: 3 kipping HSPU
Odd: 4 DL 185-205
approx 11-13s for HSPU, DL at 185x3 sets, 195 for 4 sets
+
14 min EMOM:
Even: 8 KBS 53-62#
Odd: 6 CTB Pullup
62# KBS, all CTB unb
03-31-15
2 MU every 90s x10. all doubles except set 6
+
30 min Row
*every 500m complete:
6 TtB
10 KBS 44#
10 WL
all TtB unb. 8 rounds
+
30 min Row
*every 500m complete:
6 TtB
10 KBS 44#
10 WL
all TtB unb. 8 rounds
03-28-15
A. Power Clean Cluster. 2.2.2. 20 sec / 2 min. x 5
B. CGDL. 5x5. 2-3 min rest.
+
30 CTB Pull Up
30 Burpees
15 CTB Pull Up
30 Burpees.
03-25-15
A. Push Jerk. 3, 3, 3. 2 min rest. 125, 135, 145x2. flat shoes, thumbs same side
B. OHS. 5x5. 2 min rest. 105, 115, 125, 130, 135x2 PR
C1. Pistols. 10 for time. 10 sec rest. 25s, 22s, 21s, 21s, 24s, 22s
C2. Box Jump 20". 10 for time. 1 min rest. 23s, 21s, 20s, 20s, 22s, 22s
x6
x6
+
(can do this in PM if you want)
20 Double Unders
15 sec airdyne sprint
2:30 rest
x5
approx 30s for each piece
approx 30s for each piece
03-24-15
5 RFT:
2 MU
5 DL 185#
9:38
+
15 min AMRAP:
250m Row
10 burpee over rower
10 pullups
4 rds + 250+5
2 MU
5 DL 185#
9:38
+
15 min AMRAP:
250m Row
10 burpee over rower
10 pullups
4 rds + 250+5
03-23-15
AM
Open WOD 15.4
PM
A. Squat Snatch. 75#+. 10 reps 80x2, 85x2, 90x2, 95x2, 100x2
+
10 Thruster 65
10 Box Jump 20"
10 cal row
3 min rest
x5
splits 1:37, 1:37, 1:40, 1:45, 1:44
Open WOD 15.4
PM
A. Squat Snatch. 75#+. 10 reps 80x2, 85x2, 90x2, 95x2, 100x2
+
10 Thruster 65
10 Box Jump 20"
10 cal row
3 min rest
x5
splits 1:37, 1:37, 1:40, 1:45, 1:44
03-20-15
Open WOD 15.4
PM
HSPU Practice
+
7 thrusters 75# unb
7 box jumps 20" rebound
2 min rest
x5
45s, 32s, 35s, 34s, 33s
03-18-15
A. Front squat. 5,5,5. 135, 145, 155. flat shoes
B. thruster 95. 4 otm x 8 min. approx 11-13s
+
7 rounds for time
7 calorie row
7 burpees over rower
9:50
9:50
+
Pistol practice . 5 sets of 10
03-17-15
A. Strict HSPU Practice.
B. Power Clean x 1 / Push Jerk x 2 / Split Jerk x 2 / Hang Power Clean x 1. 2 min rest. x6
105, 110, 115, 120, 120, 120
C1. Deadlift. 10 Unbroken 155#. 1 min rest. 30s, 32s, 33s, 30s, 30s
C2. Kipping HSPU. 7 reps. 2 min rest. x5 1:44, 2:00, 1:08, 1:15, 2:22
D. Box Jump Practice (if you're feelin' it.) 20" 5 sets of 10 unb
03-11-15
A. MU. 5 sets of 2 unbroken for time. 9:51 1st rep FG, 2nd rep no FG + 4 sets only 1 rep. good form, nice quick even flip of elbows... starting to get more comfy with no FG on 2nd rep
+
5-4-3-2-1
Bar MU
10-10-10-10-10
Burpees
17:40 singles for Bar MU
+
15 min easy row
only had time for 10 min.... 2026m
+
5-4-3-2-1
Bar MU
10-10-10-10-10
Burpees
17:40 singles for Bar MU
+
15 min easy row
only had time for 10 min.... 2026m
03-10-15
A. HSPU Practice. kipping & strict. singles flat strict
B. DL. 185-205. 5 OTM x 8 min. did at 175. 5 sets TnG, 3 sets singles
+
25 DU
5 Thruster 105
15 WB to 10'
25 DU
2 min rest
x5
20:17. all unb. splits were 2:18, 2:17, 2:20, 2:37, 2:45
B. DL. 185-205. 5 OTM x 8 min. did at 175. 5 sets TnG, 3 sets singles
+
25 DU
5 Thruster 105
15 WB to 10'
25 DU
2 min rest
x5
20:17. all unb. splits were 2:18, 2:17, 2:20, 2:37, 2:45
Wednesday, April 15, 2015
03-04-15
AM
A. MU. 20 for time. 6 min Time Cap. 18 in 6 min... 8 doubles, 2 singles + 6 more single reps
+
10 DL185 155
10 PJ 105
30 DU
3 min rest
x3
rd 1 - 2:30 10 DL singles, DU unb. rd 2 - 2:48 6 DL TnG, rd 3 - 2:43 10 DL TnG, DU unb
PM
crossover circuit work
10 MU singles
3x10 GH raises
A. MU. 20 for time. 6 min Time Cap. 18 in 6 min... 8 doubles, 2 singles + 6 more single reps
+
10 DL
10 PJ 105
30 DU
3 min rest
x3
rd 1 - 2:30 10 DL singles, DU unb. rd 2 - 2:48 6 DL TnG, rd 3 - 2:43 10 DL TnG, DU unb
PM
crossover circuit work
10 MU singles
3x10 GH raises
03-03-15
A. OHS. 3, 3, 3. 3 min rest 115, 120, 125
B. Thruster. 95#. 4 OTM x 10 between 15-12s for each set. thrusters got faster as moved thru EMOM
+
10 HR Burpees to 8" jump
10 WB to 10'
40 DUs
3 min rest
x4
approx 60s for burpees, 30s for WBs. rd 1 - 2:04, rd 2 - 2:12, rd 3 2:34, rd 4 - 2:12. shoulders were smoked.. def need more work on DUs after a shoulder burner like this
B. Thruster. 95#. 4 OTM x 10 between 15-12s for each set. thrusters got faster as moved thru EMOM
+
10 HR Burpees to 8" jump
10 WB to 10'
40 DUs
3 min rest
x4
approx 60s for burpees, 30s for WBs. rd 1 - 2:04, rd 2 - 2:12, rd 3 2:34, rd 4 - 2:12. shoulders were smoked.. def need more work on DUs after a shoulder burner like this
Thursday, April 9, 2015
02-27-15
C&J Warmup - moderate weight - up to 125#
+
3 Rds:
8 TtB
6 DL 75#
3 Snatches 75#
3:36
into 1 RM C&J - 150 PC&J PR
+
3 Rds:
8 TtB
6 DL 75#
3 Snatches 75#
3:36
into 1 RM C&J - 150 PC&J PR
02-25-15
A. 5 PJ otm x 10. 105# all unb
+
5 PC&J 95#
10 CTB
10 Burpees
30 DU 3 min rest
x3
8:02 rd 1 - 2:38, rd 2 - 2:46, rd 3 - 2:38
+
5 PC&J 95#
10 CTB
10 Burpees
30 DU 3 min rest
x3
8:02 rd 1 - 2:38, rd 2 - 2:46, rd 3 - 2:38
02-24-15
A. Sq. Clean, 5 singles. 2 min rest
130,135,140,145,150, failed 155#
+
130,135,140,145,150, failed 155#
+
20 min EMOM:
EVEN: 3 Squat Clean 115-135#
ODD: 2 Muscle Up
SC at 115# as singles. first 3 rounds of MU done as doubles, very
clean, after that singles, minimal kipping. not as smooth as previous.
02-23-15
30 min AMRAP:
500m Row
7 TnG PS 65# (unb)
7 hand release Push up
fast from floor, put down over laces, and "look" at floor. 32:39 for 7
complete rounds. 500m splits - 2:14.2, 2:23.7, 2:20.5, 2:19.3, 2:22.2,
2:20.1, 2:18.4
02-21-15
Event 1 (3 scores)
17 min total time...
1a)
10 min to establish a max of
1 Squat Clean
1 Hang Squat Clean
1b)
5 min max "points" Clean & Jerk (Ground to Overhead)
55/75# - 1 point per rep
65/95# - 3 points per rep
85/135# - 10 points per rep
105/155# - 30 points per rep
120/185# - 100 points per rep
1c)
2 min max Double Unders
_______
Event 2 (2 scores)
1 mile run
...
10-8-6-4-2
Deadlift 135/225
Burpee over bar
2a) Time to complete first 800m of the mile
2b) Total time from start of run until last burpee. Less weight can be used for deadlifts, but we will just add a minute or three to the total time as a "penalty."
________
Event 3 (2 scores)
10 min total time...
300m (F) /350m (M) row for time.
...
Then at 2 minutes:
8 min AMRAP
8 Thrusters 55/75#
8 Pull Ups
3a) Time to complete the row
3b) Number of reps for AMRAP
17 min total time...
1a)
10 min to establish a max of
1 Squat Clean
1 Hang Squat Clean
1b)
5 min max "points" Clean & Jerk (Ground to Overhead)
55/75# - 1 point per rep
65/95# - 3 points per rep
85/135# - 10 points per rep
105/155# - 30 points per rep
120/185# - 100 points per rep
1c)
2 min max Double Unders
_______
Event 2 (2 scores)
1 mile run
...
10-8-6-4-2
Deadlift 135/225
Burpee over bar
2a) Time to complete first 800m of the mile
2b) Total time from start of run until last burpee. Less weight can be used for deadlifts, but we will just add a minute or three to the total time as a "penalty."
________
Event 3 (2 scores)
10 min total time...
300m (F) /350m (M) row for time.
...
Then at 2 minutes:
8 min AMRAP
8 Thrusters 55/75#
8 Pull Ups
3a) Time to complete the row
3b) Number of reps for AMRAP
02-20-15
AM
A. SC X1 / HSC X1. Build to mod 1
B. PC & J cluster. 1.1.1.1.1. Every 10s x3
+
Mobility & 5 min rowing
PM
25 min Airdyne
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