back squat; 3-2-1 rest 5min
10 pullups x 3 rest 1 min
+
20 double unders afap rest 30s
10ohs 95lb- rest 1 min x 3
-form and speed
Tuesday, May 31, 2011
Monday, May 30, 2011
tues 31 may 2011
1. snatch touch and go practice, 10min work up to 135-practice swinging weight down to hip-crease
2. muscle up practice 10 min
+
400m run x 3; 95% effort
rest 3 min between sets
2. muscle up practice 10 min
+
400m run x 3; 95% effort
rest 3 min between sets
Sunday, May 29, 2011
Saturday, May 28, 2011
sun 29 may 2011
1. front squat 55% of max thruster weight from friday + 25% band tension: 8x2, 60s rest bt sets
2. push press 55% of max thruster weight from friday +25% band tension: 8x2, 60s rest bt sets
3. @ 85% of max thruster from friday, 1xpower clean, 1 thruster every 30s for 7 min
2. push press 55% of max thruster weight from friday +25% band tension: 8x2, 60s rest bt sets
3. @ 85% of max thruster from friday, 1xpower clean, 1 thruster every 30s for 7 min
Friday, May 27, 2011
Thursday, May 26, 2011
fri 27 may 2011
4 rft:
10 burpees onto 2, 45lb plates
10 db ground to ovhd 50lbs
+
3 sets of 15 GHDSU; rest 1min
10 burpees onto 2, 45lb plates
10 db ground to ovhd 50lbs
+
3 sets of 15 GHDSU; rest 1min
Wednesday, May 25, 2011
Tuesday, May 24, 2011
wed 25 may 2011
3 rft
15 unbroken pullups
15 unbroken kbs 1.5 pd
rest as needed
3rft
35 unbroken double unders
15 unbroken ohs 95lb
15 unbroken pullups
15 unbroken kbs 1.5 pd
rest as needed
3rft
35 unbroken double unders
15 unbroken ohs 95lb
Monday, May 23, 2011
tues 24 may 2011
am
8 sets:
run 200m-faster than race pace-sub 37s
amrap hspu
row 200m-faster than race pace-sub 40s
rest 3'
pm
1. front squat 55% of max thruster weight from friday + 25% band tension: 8x4, 60s rest bt sets
2. push press 55% of max thruster weight from friday +25% band tension: 8x4, 60s rest bt sets
3. @ 80% of max thruster from friday, 1xpower clean, 2x thruster on the minute for 7 minutes
8 sets:
run 200m-faster than race pace-sub 37s
amrap hspu
row 200m-faster than race pace-sub 40s
rest 3'
pm
1. front squat 55% of max thruster weight from friday + 25% band tension: 8x4, 60s rest bt sets
2. push press 55% of max thruster weight from friday +25% band tension: 8x4, 60s rest bt sets
3. @ 80% of max thruster from friday, 1xpower clean, 2x thruster on the minute for 7 minutes
Sunday, May 22, 2011
Saturday, May 21, 2011
sunday 22 may 2011
Workout 5
“Amanda”
9-7-5 reps for time of:
Ring muscle-up
Squat snatch (135lb / 95lb)
9-7-5 reps for time of:
Ring muscle-up
Squat snatch (135lb / 95lb)
Workout 6
For time:
20 Calorie row
30 Burpees
40 Two-hand dumbbell ground-to-overhead (45lb / 25lb)
50 Toes-to-bar
100 foot Overhead walking lunge (45lb plate / 25lb)
150 foot Sprint
20 Calorie row
30 Burpees
40 Two-hand dumbbell ground-to-overhead (45lb / 25lb)
50 Toes-to-bar
100 foot Overhead walking lunge (45lb plate / 25lb)
150 foot Sprint
Friday, May 20, 2011
saturday 21 may 2011
Workout 3
21-15-9 reps for time of:
Deadlift (315lb / 205lb)
Box jump (30”/24”)
Deadlift (315lb / 205lb)
Box jump (30”/24”)
Workout 4
For time:
100 Pull-ups
100 Kettlebell swings (53lb / 35lb)
100 Double-unders
100 Overhead squats (95lb / 65lb)
100 Pull-ups
100 Kettlebell swings (53lb / 35lb)
100 Double-unders
100 Overhead squats (95lb / 65lb)
Thursday, May 19, 2011
friday 20 may 2011
12:00 pm
1000m run
30 hspu
1000k row
rest 2 hours
1000m run
30 hspu
1000k row
rest 2 hours
Thruster Ladder - Athletes will have 20 seconds to take a barbell from the ground, then perform one thruster at a specified weight. They will have 10 seconds to transition to the next barbell. Their result is the highest successful thruster.
155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295
Tuesday, May 17, 2011
wed 18 may 2011
am
warmup run as needed
+
amrap in 10 min 20 unbroken double unders
+
sled walk heavy 200m x 4-rest as needed
+
handstand walk 30ft x 3-(set up a 15ft turnaround to try pirouette)
17 sets of DU.- took it nice and easy; found out its dramatically harder to handstand walk up even the slightest of grades--pirouettes went well, able to turn around and keep going--thanks Sam!)
pm
check HR prior to warmup
+
800m warmup jog
+
15 p.clean/jerk touch and go only (135)
400m run afap
-check HR immediately after-rest until HR reaches 100-115 bpm
12 p.clean/jerk touch and go
400m run not deviating more than 5s
-rest until HR reaches 100-115 bpm
9 p.clean/jerk touch and go
400m run not deviating more than 5s
+
800m cooldown
-obtain HR following each interval
- 1:12 first 400m, HR 175-180
-1:14 2nd 400m, hr 175-180
-1:27 3rd 400m (WTF) hr 175-180
warmup run as needed
+
amrap in 10 min 20 unbroken double unders
+
sled walk heavy 200m x 4-rest as needed
+
handstand walk 30ft x 3-(set up a 15ft turnaround to try pirouette)
17 sets of DU.- took it nice and easy; found out its dramatically harder to handstand walk up even the slightest of grades--pirouettes went well, able to turn around and keep going--thanks Sam!)
pm
check HR prior to warmup
+
800m warmup jog
+
15 p.clean/jerk touch and go only (135)
400m run afap
-check HR immediately after-rest until HR reaches 100-115 bpm
12 p.clean/jerk touch and go
400m run not deviating more than 5s
-rest until HR reaches 100-115 bpm
9 p.clean/jerk touch and go
400m run not deviating more than 5s
+
800m cooldown
-obtain HR following each interval
- 1:12 first 400m, HR 175-180
-1:14 2nd 400m, hr 175-180
-1:27 3rd 400m (WTF) hr 175-180
Monday, May 16, 2011
tues 17 may 2011
training:
3 sets:
8 touch and go deadlift heavy as possible with good form- shooting for 400-415
12 bounding hurdle hops
20s airdyne sprint
rest 5 min bt sets
-around 1 min for all sets
rest 15 min
3 sets:
3 squat clean heavy touch n go- shooting for 225-240
200m sprint all out
rest 5 min
-squat cleans took 10 secs, runs 32s with a turnaround-feeling good
3 sets:
8 touch and go deadlift heavy as possible with good form- shooting for 400-415
12 bounding hurdle hops
20s airdyne sprint
rest 5 min bt sets
-around 1 min for all sets
rest 15 min
3 sets:
3 squat clean heavy touch n go- shooting for 225-240
200m sprint all out
rest 5 min
-squat cleans took 10 secs, runs 32s with a turnaround-feeling good
Sunday, May 15, 2011
mon 16 may 2011
am
6-8 sets:
15 unbroken wallball
400m run @ 1:20 pace + 5s
15 Unbroken wallball
rest 3'
all runs under 1:20-broke a set of wallballs somewhere in there because they suck my will to live, but all others unbroken, each round around 2:25-2:30, 6th one was at 2:38 so i called it.
rest 4+ hours
10 rft:
300m row
10 burpees
+
5 min to find 1rm snatch (time begins when last burpee is performed)
16:00
195 snatch
-took the workout nice and steady and sprinted the last set. didnt start to suck until about 5, kept the rows around 1:47-1:50 pace
-had more in the snatch just started out too light and made too many small jumps,
135-155-170-185-195
-definitely good to work on relaxing in the breathing and keeping midline stabilized while fatigued
6-8 sets:
15 unbroken wallball
400m run @ 1:20 pace + 5s
15 Unbroken wallball
rest 3'
all runs under 1:20-broke a set of wallballs somewhere in there because they suck my will to live, but all others unbroken, each round around 2:25-2:30, 6th one was at 2:38 so i called it.
rest 4+ hours
10 rft:
300m row
10 burpees
+
5 min to find 1rm snatch (time begins when last burpee is performed)
16:00
195 snatch
-took the workout nice and steady and sprinted the last set. didnt start to suck until about 5, kept the rows around 1:47-1:50 pace
-had more in the snatch just started out too light and made too many small jumps,
135-155-170-185-195
-definitely good to work on relaxing in the breathing and keeping midline stabilized while fatigued
sun 15 may 2011
30-25-20-15-10 rep rounds for time:
kbs 2pd
double under
pushup
time: 6:30
rest 1 hr
8 rft:
2 snatch 145
4 push press
6 ctb pullups
200m run
time: 12:58
kbs 2pd
double under
pushup
time: 6:30
rest 1 hr
8 rft:
2 snatch 145
4 push press
6 ctb pullups
200m run
time: 12:58
Friday, May 13, 2011
thur 12 may 2011
AM
4 sets:
20 snatch
20 pullups
rest 2min
PM
4 sets:
100m sled pull
15 burpees
rest 5 min'
rest 30min
400m run @ 90%
8 c/j 185
rest 3 min
8 power sn 165
400m run
rest 3 min
5 front squat/5 pushpress/ 5 thruster 165
400m run
rest 3min
8 hpc 185
400m run
8 hpc 185
4 sets:
20 snatch
20 pullups
rest 2min
PM
4 sets:
100m sled pull
15 burpees
rest 5 min'
rest 30min
400m run @ 90%
8 c/j 185
rest 3 min
8 power sn 165
400m run
rest 3 min
5 front squat/5 pushpress/ 5 thruster 165
400m run
rest 3min
8 hpc 185
400m run
8 hpc 185
Tuesday, May 10, 2011
wed 11 may 2011
AM
5 sets:
row 350m @95%
10 unbroken db hsc 50lbs
5 unbroken ring hspu
rest 5' inactive
+
5 sets:
row 350m @95%
10 unbroken db hsc 50lbs
5 unbroken ring hspu
rest 5' inactive
+
25ft handstand walk x 5, rest as needed
PM
Snatch technique 20 min
build to a heavy single quick, 90% effort
build to a heavy single c/j quick, 90% effort
- 7 min cap for each lift-more focus on technique than weight
3 sets:
15 c/j 225
-rest 5 min
Monday, May 9, 2011
tues 10 may 2011
AM
A1. Power clean 3x3
A2. amrap(-2) ring pushups x 3; rest 3min
B. Back squat high bar a2g. 3x3; rest 3 min
C. 1 min airdyne sprint 90%
1min 50% x 5
D. 10 min airdyne Easy
PM
8 sets @85%, 85%, 85%, 90%, 90%, 95%, 95%, 95% Aerobic effort:
10 burpees
10 box jumps 20in
10 kbs 2pd
10 wallball
45 double under
rest 3 min active aidryne 50%
A1. Power clean 3x3
A2. amrap(-2) ring pushups x 3; rest 3min
B. Back squat high bar a2g. 3x3; rest 3 min
C. 1 min airdyne sprint 90%
1min 50% x 5
D. 10 min airdyne Easy
PM
8 sets @85%, 85%, 85%, 90%, 90%, 95%, 95%, 95% Aerobic effort:
10 burpees
10 box jumps 20in
10 kbs 2pd
10 wallball
45 double under
rest 3 min active aidryne 50%
Sunday, May 8, 2011
sun 8 may 2011
5-4-3-2-1 of
dl 315/muscle up
c/j 225/hspu
squat snatch 135/burpee over bar
3 hr rest
3 min max ohs 135
5 min to find 1rm ohs
(back to back scored separate)
10 min rest
for time :
75m plate push (25m turnaround)
15 box jump 36in
25 renegade row 35lbs
15 box jump 36in
75m plate push
dl 315/muscle up
c/j 225/hspu
squat snatch 135/burpee over bar
3 hr rest
3 min max ohs 135
5 min to find 1rm ohs
(back to back scored separate)
10 min rest
for time :
75m plate push (25m turnaround)
15 box jump 36in
25 renegade row 35lbs
15 box jump 36in
75m plate push
sat 7 may 2011
930 am
3rft
400m run
10 power snatch 135
20 pullups
1:30
5rft
15 kbs 2pd
10 burpees
20 wallball
10 min rest
3 min max double unders
3rft
400m run
10 power snatch 135
20 pullups
1:30
5rft
15 kbs 2pd
10 burpees
20 wallball
10 min rest
3 min max double unders
Thursday, May 5, 2011
thur 5 may 2011
run
3 x 1mi @ 85 % effort rest 1:1
- 6:20, 6:15, 5:58
notes- ran each 400m of each mi with negative splits and negative splits on the miles as well
focused on breathing, stride length and frequency, feel great, may have scared some high school kids at the track with my chest hair, they are scared for life now. calves feel 100x better now that i got rid of those motherfucking gastroc destructors (inov8).
3 x 1mi @ 85 % effort rest 1:1
- 6:20, 6:15, 5:58
notes- ran each 400m of each mi with negative splits and negative splits on the miles as well
focused on breathing, stride length and frequency, feel great, may have scared some high school kids at the track with my chest hair, they are scared for life now. calves feel 100x better now that i got rid of those motherfucking gastroc destructors (inov8).
Wednesday, May 4, 2011
wed 4 may 2011
am
3 sets
2x
20 games style pushups
10 ohs 155
35 double under
- rest 6 min active on airdyne
pm
20 min amrap @ 90% effort
25 ft handstand walk
20 wallball
250m row
3 sets
2x
20 games style pushups
10 ohs 155
35 double under
- rest 6 min active on airdyne
pm
20 min amrap @ 90% effort
25 ft handstand walk
20 wallball
250m row
Tuesday, May 3, 2011
3 may 2011
worked up to heavy double snatch, hit 225
4 snatch on min for 4 min @165
rest 1 min
6 on min for 4 min @ 135
rest 1 min
8 on min for 4 min @ 115
rest 1 min
10 on min for 4 min @ 95
finished all except for last 2 min at 95lbs, got realllll tough there
4 snatch on min for 4 min @165
rest 1 min
6 on min for 4 min @ 135
rest 1 min
8 on min for 4 min @ 115
rest 1 min
10 on min for 4 min @ 95
finished all except for last 2 min at 95lbs, got realllll tough there
Monday, May 2, 2011
mon 2 may 2011
worked up to heavy triple back squat- wasnt expecting to PR but hit 415 high bar
5 sets:
deadlift 8 @ 315 touch n go
12 burpee
1 min airdyne sprint
rested 4 min bt sets
rest 4 plus hours
10 min warmup run E pace
2x(400m x 5) @ 1:20 pace rest 1:20
-rest 3 min btween series
notes-did 2nd series with 20 pushups at end of each run, ran first one too fast in 1:08, all others at desired pace
10 min cooldown run @ E pace
5 sets:
deadlift 8 @ 315 touch n go
12 burpee
1 min airdyne sprint
rested 4 min bt sets
rest 4 plus hours
10 min warmup run E pace
2x(400m x 5) @ 1:20 pace rest 1:20
-rest 3 min btween series
notes-did 2nd series with 20 pushups at end of each run, ran first one too fast in 1:08, all others at desired pace
10 min cooldown run @ E pace
Subscribe to:
Comments (Atom)