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
Monday, September 12, 2011
Sunday, September 11, 2011
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
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
Friday, September 9, 2011
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
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
Tuesday, September 6, 2011
Sept 6th 2011
4 sets; rest 5 min
3 Heavy Power Snatch
Prowler Sprint heavy 15m
Snatch @ 135 all sets
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-
-rest 10 min-
3 Heavy Dead Lift
Prowler Sprint heavy 15m
355..ugly and heavy..need to work on this..
POST NUTRITION- 45P, 60C
Monday, September 5, 2011
Sept 5th 2011
A. OH Squat @ 32X2; 5 x 6-8 reps; rest 3 min
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
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
Saturday, September 3, 2011
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
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
Friday, September 2, 2011
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
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
Subscribe to:
Posts (Atom)