Sept 30th 2011

A. OH Squats @ 32X2- 3 x 3; rest 2 min 80% effort
@145

B. Hang Squat Clean- 5 x 1; rest 3 min go for PR
210, 220(pr), 230(pr), 235(pr), 240(pr)

Above is 235 and below is 240!!

+

                                      Car Push- 45 seconds max effort; rest 5 min x 5

I want to say BAD BAD WORDS!!!!

Sept 28th 2011

30 min amrap

3 Bench Press @ 205#

2 Power Clean @ 205#

2 Hang Squat Clean @ 205#

5 Box Jumps @ 36”

12 Rounds and 3 Bench Press

Sept 27th 2011

A.M.

A. Power Jerk- 3, 2, 1, 3, 2, 1; rest 2 min; get heavier each set and wave
165,175,185,170,180,190...Pretty much push presses due to horrible landing in the push jerk..actually push press would have made it easier..

B. Split Jerk- 3, 2, 1, 3, 2, 1, 3, 2, 1; rest 3 min; get heavier each set and wave
185,200,220,195,210,235-failed

C. DB External Rotation @ 3010; 3 x 8/arm; rest 45 sec b/w arms
Used 10lb dumbell

P.M.

Sprints

150m starting from push up position; walk back rest 2 min x 5
Ouch.....followed by more...

rest 10 min practicing handstand walking

                           150m starting from push up position; walk back rest 2 min x 5

OUCH!!!

Sept 26th 2011

A.M.

A. 11/4 Back Squat @ 32X2; 5 x 3-5; rest 4 min
195x5, 205x5, 215x5, 225x4, 235x3

B1. Wide Grip Pull Ups @ 32X2; 3 x 5 weighted; rest 1 min
With 35lbs...focus was to get high on each rep

B2. Russian Step Ups bar on back @ 2111; 3 x 7/leg; rest 1 min b/w legs
@115

C. L- Sit- 90 seconds accumulated time
Took me 3:30 in sets of- :20, :20, :20, :20, :10

                                                                               P.M. 
                                                              30 min run or ride @ Z1

Sept 24th 2011

For Time

12, 9, 6, 3

Dead Lift, 315

Muscle Ups

TIME: 12:52.... Slow DL and Muscle-ups were "ok"

POST NUTRITION: 40P, 40C


Rest 1 hour



10 min Time Cap

Row 2k

Amrap Double Unders with the left over time

ROW- 7:50 / 172 DU's

Finished with a 5 round lil' fun
Max handstand hold
10 sec airdyne

                                                            POST NUTRITION: 35P, 50C

Sept 23rd 2011

A. Power Snatch x 1/OHS x 3; 5 sets; rest 3 min
145 for all sets...really working on landing position.

B. Hang Squat Snatch; 5 x 2 EMOM (pick a heavy weight and stick with it all 5 sets)
@135

C. Bulgarian Split Squat @ 31X1; 3 x 6-8/leg; rest 90 sec b/w legs
53x8, 53x8, 70x7

D. Tabata Sit ups anchored with no abmat (post all #’s and no pacing)
16,16,14,13,12,11,12,12

                                                        POST NUTRITION: 40P, 35C

Sept 21st 2011

A.M.

20 min swim @ Z1
Had to make it a bike..no time to leave and get to the pool. Did 20min bike with 30lb vest...

POST NUTRITION: 35P, 40C

P.M. 

10 min amrap

2 Muscle Ups

5 sq clean thruster, 95#

10 Box Jumps, 20”

Total- 9 Rounds+2 MU's

                                                         POST NUTRITION: 35P, 35C

Sept 20th 2011

A.M.

5-7 sets; rest 6 min

3 heavy push jerk

10 burpees afap

20 Double Unders afap

Sets- 155-40sec / 165-41sec / 175-50sec / 175-50sec / 175-48sec
Only did 5, shoulder bugging me a little after yesterdays bench session.
Burpee and DU's felt great, all DU's UB


POST NUTRITION: 40P, 50C


P.M.

Row 250 @ 95%; rest 2:30 x 5

Rest 10 min Practicing HS Walking

Row 250 @ 95%; rest 2:30 x 5

Sets- 46.4 / 46.5 / 46.5 / 47.2 / 47.8 / 47.9 / 47.8 / 47.7 / 49 / 48.6
Felt good until the last 2..mind said go and legs said no..tired today??


POST NUTRITION: 45P, 50C

Sept 19th 2011

A. 11/4 Back Squat @ 32X2; 5 x 4-6; rest 4 min
185x4, 190x5, 200x5, 205x4, 210x4

B1. Bench Press @ 32X2; 5 x 4-6; rest 2 min
165x6,185x6,195x6,205x5,215x4

B2. Russian Step Ups w/ Bar on Back @ 2111; 5 x 5/leg; rest 2 min
95,105,105,105,105

C. Side plank- 3 x 30 sec/side; rest 30 sec b/c sides
DONE


POST NUTRITION: 40P, 20C

Sept 17th 2011

Fight Gone Bad
413

POST NUTRITION- 40P, 60C  

-Rest 1 hour-

OPT3

3RM Front Squat= 255 PR

2RM Snatch= 155 PR

Max rep pull-ups= 65 PR

OPT 3 Total= 475
Total from both= 888

POST NUTRITION- 40P, 35C

Sept 15th 2011

A1. Wall ball 25#- 3 x 10 afap; rest 10 sec

A2. SDLHP @ 95#- 3 x 10 afap; rest 60 sec
Total time w/ rests: 4:04 (sets were all 41 sec including 10 sec rests)

B1. Push Press @ 95#- 3 x 10 afap; rest 10 sec

B2. Box Jumps 20”- 3 x 15 afap; rest 60 sec
Total time w/ rests: 3:40 (sets were 35, 33 and 31 sec with 10 sec rests)

                                              C. Run 400m @ 90% x 3; rest 2 min

Runs: 1:14, 1:15, 1:19

POST NUTRITION- 35P, 35C

Sept 14th 2011

A.M.

A. Snatch Grip Dead Lift @ 31X1; 5 x 4-6 reps; rest 3 min
155x6, 165x6, 175x6, 185x5, 195x5

B1. Hang Power Snatch- 5 x 3 heavy as possible; rest 30 sec
125, 125, 130, 135, 135

B2. High Hurdle Bounding (box hurdles)- 5 x 6; rest 3 min
24, 28, 31, 31, 31inches

C1. GH Raise @ 2020; 3 x 18; rest 60 sec

C2. Sit Ups- 3 x 50; rest 60 sec
Sit-up sets- 1:20, 1:28, 1:35

POST NUTRITION- 45P, 35C
 
P.M.

                                                                 Swim 20 min @ Z1

Have not done this in a while..haha. Fun stuff with a few members, some side stroke, breast and free for 800m!

POST NUTRITION- 35P, 35C

Sept 13th 2011

 A.M. Row 5 min @ Z1

Row 25 sec @ 95%; rest 2:35 x 5

Rest 10 min- practice handstand walking

Row 25 sec @ 95%; rest 2:35 x 5

Row 5 min @ Z1

Set Avg: 1:29 / 1:27 / 1:29 / 1:28 / 1:32 / 1:31 / 1:28 / 1:28 / 1:29 / 1:28
Pants got stuck under the seat on the two that are in the 1:30's......

POST NUTRITION- 35P, 40C

P.M. 7 sets; rest 3 min

3 heavy front squats

5 Burpees afap 

25 Double Unders afap

Sets: 225,225,235,235,240,245,250x2
All sets took between 36 and 41 seconds
Pumped about the 245x3!!!

POST NUTRITION- 40P, 50C

Sept 11th 2011

2001m Row

3 Rounds of:

11 Box Jump @ 36

11 Thrusters @ 125

11 Burpee C2B Pull-ups

11 Power Cleans @ 175

11 HSPU

11 KBS @ 70

11 Toes-2-Bar

11 Deadlift @ 175

11 Push Jerks @ 110

End with:

2001m Row

TOTAL TIME= 57:24

POST NUTRITION- 45P, 50C

Sept 9th 2011

A. 1 1/4 Back Squat @ 31X1; 5 x 3; rest 4 min
185,195,205,205,205

B. 3 Muscle Ups EMOM 12 min
All UB

C. GH Raises @ 2020; 4 x 15; rest 2 min
OUCH

+
Row 10 min @ Z1
Got about 2400m

POST NUTRITION- 45P, 45C

Sept 7th 2011

A.M.
Run warm up 10min Z1 including mobility work
Run 800m @ 3 min
Rest 3 min x 4
Run cool down and static stretch 10 min
2:50, 2:54, 3:04, 3:12

POST NUTRITION- 35P, 40C

P.M.
A. Work with Jerk grip to as deep of an over head squat as possible for 10 min, get creative with stretching and movement patterns
Worked at it with 95...felt ok...about a 1/3 squat..

B. Power Jerk- 4 x 2.2.2; rest 4 min
As usual felt weak at this stayed 155 all sets, could push press that....damn!

C. 5 min amrap Ring HSPU
30

+

10 min amrap @ 80%
8 Wall Ball
16 Back Extensions
24 Double Unders

Went 7 Rounds, tripped up on DU's a few times but felt good. Used #25 wall ball.

POST NUTRITION- 45P, 45C

Sept 6th 2011

4 sets; rest 5 min
3 Heavy Power Snatch
Prowler Sprint heavy 15m
Snatch @ 135 all sets

-rest 10 min-

4 sets; rest 5 min
3 Heavy Power Clean
Prowler Sprint heavy 15m

195,195,205,205

-rest 10 min-

3 Heavy Dead Lift
Prowler Sprint heavy 15m
355..ugly and heavy..need to work on this..

POST NUTRITION- 45P, 60C

Sept 5th 2011

A. OH Squat @ 32X2; 5 x 6-8 reps; rest 3 min

155x6, 155x6, 155x7, 165x7, 170x5...lost active in bottom and dropped..tough tempo

B1. Bulgarian Split Squat @ 3131; 3 x 6/leg; rest 2 min
53lb KB's for all sets...that hurt..

B2. Wide Grip Strict Pull Ups @ 42X2; 3 x amrap; rest 2 min
12, 9, 8...grip and back were an issue here, tough tempo..again!

C. Knees to Elbow no kip- 3 x 15; rest 60 sec
each set UB..

D. Powell Raise @ 30X0; 3 x 8-10/arm; rest 45 sec b/w arms and sets
Just used 10lb dumbell

POST NUTRITION- 40P, 20C

Sept 3rd 2011

Tester

21 Wall Ball, 25#

9 KB Swings, 70#

15 Ring Dips

20 Box Jumps, 24”

15 Wall Ball, 25#

15 KB Swings, 70#

15 Ring Dips

20 Box Jumps, 24”

9 Wall Ball, 25#

21 KB Swings, 70#

15 Ring Dips

20 Box Jumps, 24”

first two sets through were ok, to long rest after that. Should have been closer to 7 min even!

OUCH...7:46

Post Nutrition- 35P, 35C

Sept 2nd 2011

A.M.
A. Back Squat @ 32X2; 4 x 2.2.2; rest 4 min
215,225,235,235

B1. Rope Climb- 4 x 4-15ft climbs; rest 2 min
32sec, 26sec, 28sec, 29sec

B2. GH Raises @ 2020; 4 x 15; rest 2 min
OUCH....

Post Nutrition- 40P, 20C

P.M.
Row/Bike 25-30 min @ Z1
30min on the mountain bike w/ 25lb vest!!
Did these with only 2 hours rest due to schedule...hate that but feel good!


Post Nutrition- 35P, 35C