Jan 9th 2012

CP squat, AnAL

A. Back Squat Cluster- 1.1.1.1.1 x 4; rest 4 min (10 sec racked b/w reps)
255,265,275,285

+

5 sets; rest 5 min

5 Hang Squat Clean

10 Burpees AFAP (max height jump each time)
165,175,180,185,190
Times: 36sec, 40sec, 38sec, 39sec, 42 sec

Above is set 2 @ 175

Jan 7th 2012

AM
10 sets
30 sec row 150m
30 sec rest
30 sec KBS @ 53
30 sec rest
30 sec Box J @ 30
30 sec rest

row per set for 5 sets than airdyne for rest of them
KBS 16,16,17,16,18,18,18,18,18,18
Box J 14,13,12,12,12,11,11,12,12,12

PM

3 sets; rest 2 min

KB Swings, 88#

Burpee Broad Jumps @ 90%

All swings UB with homemade KB!!! Broad jumps about 250ft

+

3 sets; rest 1 min

15 pull ups

20 push ups

25 sit ups

Did pull-ups C2B and sets were- 1:03, 1:08, 1:11

Jan 6th 2012

A. Front Squat @ 13X1- 3 x 5; rest 3 min

175, 190, 200

B. Push Press @ 22X0- 3 x 5; rest 3 min

165,175,175

C. 100 burpees for time
4:42

Jan 4th 2012

A.M.

A. Snatch Balance- heavy single
155...missed 175..struggling with these lately.

B. Muscle Snatch- heavy single quickly
125..If I did this corectly

115 above

C. Snatch Pull @ 115%- 3 x 3; rest 2 min
@195

D. Halting Snatch Dead Lift @ 125%- 3 x 3; rest 2 min
Skipped over these due to some back issues...

E. Snatch- start @ 60%- EMOM for 7 min @ 5%- if all successful continue as high as possible off the clock resting as needed

Hit 100,110,120,130,140,150,155 and missed at 160 just from some technique so I stopped. Felt fast though. Maybe like to do some EMOM at 135 or 140 for some reps in at that weight??

 

Nothing else...back still tight with rowing. Sorry, got 5 min into the sets of row and just killing me.

Jan 3rd 2012

A.M.

5 sets

AMRAP Muscle Ups
8,8,8,6,7

Rest 30 sec

3x Split Jerk @ 70%
@170

Rest 30 sec

 Sled Walk moderate load 1 min

Rest 30 sec

 Air Dyne 2 min @ Z1

P.M.

Made a change from original program. Was starting the row session and back got very painful so I did the PM for tomorrow and will do rows tomorrow.

 

10 min Z1 Airdyne

20 min mobility

10 min Z1 Airdyne

 

 

Jan 2nd 2012

A. Back Squat @ 30X0- build to a heavy single

@280

B. Back Squat @ 30X0 @ 75%- 3 x max reps; rest 3 min

5,7,7...not sure what happened on set 1...not focuesd 

 

C. Dead Lift @ 55% of 1RM + Bands- 8 x 3 EMOM

@225 with blue bands.. felt good

D1. GHD Sit Ups- 3 x 20; rest 1 min

all in 35-40 seconds...felt good on these. 

 

D2. Back Ext w/ weight @ 4022; 3 x 15; rest 1 min

Used a 15lb plate and man that tempo hurt... 

 

Dec 31st 2011

P1

9-6-3

Dead Lift @ 315

Muscle Ups
So this one was to slow. DL felt heavy and muscle ups were not working well. Should have been mid 3 minute range for me I think.  

Time- 4:52

Rest 1 hour

P2

9-6-3

Sq Clean @ 185

Ring HSPU

This one felt good. All the squat cleans were singles but right back on the bar and the HSPU felt good.

Time- 3:36

Rest 1 hour

P3

3 min AMRAP

3 Burpees

3 CTB Pull Ups

 Oh yeah!!! My event...please be in the OPEN...hahaha

13 Rounds and 1 Burpee

First round was done in 9 sec...got 5 the first and second minute and 3+1 the last minute!!