A. Warm-up
row 500
3rds
10 good mornings
10 ghd situps
10 back extensions
B. Deadlifts- get heavyish
got to 415
haven't deadlifted heavy in a long time. Felt good through 415 but that was all I had
C.
6 minute amrap
6 deadlifts 275
12 box jumps
6rds + 2 deads
Felt really good with 275 today. Also felt good on the boxjumps. Was hoping to get 5 rds, so I was pumped to get 6+
rest 4 minutes
6 minute amrap
10 lunges while holding 55lb kettlebells
10 ghd situps
6 + 3 lunges
Friday, May 29, 2015
Wednesday, May 27, 2015
Wednesday May 27, 2015
A) Warm up
10 cals airdyne
10 ghd situps
10 back extensions
B) 5x5 bent over row
145,185,205,225,235
C) emom 16 minutes
even 12 front rack lunges 95
12 cals airbike
done. finished out the last 4 to get 20 minutes
10 cals airdyne
10 ghd situps
10 back extensions
B) 5x5 bent over row
145,185,205,225,235
C) emom 16 minutes
even 12 front rack lunges 95
12 cals airbike
done. finished out the last 4 to get 20 minutes
Tuesday, May 26, 2015
Tuesday May 26, 2015
A) warm-up
3rds
10 cals airbike
10 ghd situps
10 back extensions
B) Work up to a heavyish hang power clean
quickly got to 255
C) then drop it done and do 1 every 20 secs for 6 minutes
done at 225
D) for time: row 500 meters
my legs were smoked so was maybe 85-90% effort
1:28
3rds
10 cals airbike
10 ghd situps
10 back extensions
B) Work up to a heavyish hang power clean
quickly got to 255
C) then drop it done and do 1 every 20 secs for 6 minutes
done at 225
D) for time: row 500 meters
my legs were smoked so was maybe 85-90% effort
1:28
Monday, May 25, 2015
Monday May 25, 2015
broke in the new backyard rack
A. Warm up
10 cals airbike
10 air squats
10 good mornings pvc
B.
Front squats 5-3-1-1-1
See how it feels, been a pretty long time since I front squatted
225-255-285-305-325f
I'm pretty bummed about missing 325 because I felt great today. 305 felt light and went up easy no belt. Front squats are frustrating
C.
10 minutes
Even 10 front squats 185
Odd 50 double unders
Done. Felt pretty good
A. Warm up
10 cals airbike
10 air squats
10 good mornings pvc
B.
Front squats 5-3-1-1-1
See how it feels, been a pretty long time since I front squatted
225-255-285-305-325f
I'm pretty bummed about missing 325 because I felt great today. 305 felt light and went up easy no belt. Front squats are frustrating
C.
10 minutes
Even 10 front squats 185
Odd 50 double unders
Done. Felt pretty good
Friday, May 22, 2015
Friday May 22, 2015
A. Warm-up
20 cals airdyne
10 ghd situps
10 back extensions
B. Work up to heavy power clean
hit 275 pretty easily but couldn't get 285
C. for time
5 power cleans 205
15 cals on rower
4 cleans
12 cals
3 cleans
9 cals
2 cleans
6 cals
1 clean
3 cals
4:30
goal was to stay unbroken on the cleans, was able to do that.
20 cals airdyne
10 ghd situps
10 back extensions
B. Work up to heavy power clean
hit 275 pretty easily but couldn't get 285
C. for time
5 power cleans 205
15 cals on rower
4 cleans
12 cals
3 cleans
9 cals
2 cleans
6 cals
1 clean
3 cals
4:30
goal was to stay unbroken on the cleans, was able to do that.
Wednesday, May 20, 2015
Wednesday May 20, 2015
CNS is a little fried from the last two days so I took it a little easy today.
A) warm up
row 500
20 good mornings with empty bar
20 back squats
20 good mornings
B) 3 pause squats with 3 sec pause
went up to 275
C) annie
50-40-30-20-10
double unders
situps
5:37
A) warm up
row 500
20 good mornings with empty bar
20 back squats
20 good mornings
B) 3 pause squats with 3 sec pause
went up to 275
C) annie
50-40-30-20-10
double unders
situps
5:37
Tuesday, May 19, 2015
Tuesday May 19, 2015
A Warm-up
3rds nft
10 ghd situps
10 back extensions
B) 5 sets 1 full clean + 1 hang clean
225,235,245,255,265
Felt awesome cleaning today. The pull off the floor felt better than ever and I felt like I was catching it very upright. Maybe all the deadlifting is paying off. My back was starting to feel all the deadlifts from yesterday otherwise I would have kept going up
C) for time
100 double unders
25 hang squat cleans 115
75 doubles
20 hang sq cleans
50 dubs
15 hang sq cleans
7:30
Felt pretty good. I really want to start trying to hanging onto the bar longer on workouts like this. went 15/10, 10/10, 15 on the cleans.
3rds nft
10 ghd situps
10 back extensions
B) 5 sets 1 full clean + 1 hang clean
225,235,245,255,265
Felt awesome cleaning today. The pull off the floor felt better than ever and I felt like I was catching it very upright. Maybe all the deadlifting is paying off. My back was starting to feel all the deadlifts from yesterday otherwise I would have kept going up
C) for time
100 double unders
25 hang squat cleans 115
75 doubles
20 hang sq cleans
50 dubs
15 hang sq cleans
7:30
Felt pretty good. I really want to start trying to hanging onto the bar longer on workouts like this. went 15/10, 10/10, 15 on the cleans.
Monday, May 18, 2015
Monday May 18, 2015
A) warm up
nft 3 rds
10 box jump overs
10 ghd situps
10 back extensions
B) 1x5 deadlift-up from last week
done at 365
C)
21-15-9
deadlifts 225
box jumps 24
3:38
pretty happy with it. These are two of my biggest weaknesses. Was able to go unbroken and felt pretty good.
D) 50 ghd for time
2:07
nft 3 rds
10 box jump overs
10 ghd situps
10 back extensions
B) 1x5 deadlift-up from last week
done at 365
C)
21-15-9
deadlifts 225
box jumps 24
3:38
pretty happy with it. These are two of my biggest weaknesses. Was able to go unbroken and felt pretty good.
D) 50 ghd for time
2:07
Friday, May 15, 2015
Friday May 15, 2015
A) warm up
3rds nft
10 ghd situps
10 back extensions
10 back squats just barbell
B) back squat 5x5 at 70%
done at 255
C) for time
run 800
15 squat cleans 135
15 bar facing burpees
run 400
10 sq cleans
10 bar facing burpees
run 200
5 sq clean
5 bar facing burpees
12:25
back was smoked from the week, had to drop the cleans more than I would have liked
3rds nft
10 ghd situps
10 back extensions
10 back squats just barbell
B) back squat 5x5 at 70%
done at 255
C) for time
run 800
15 squat cleans 135
15 bar facing burpees
run 400
10 sq cleans
10 bar facing burpees
run 200
5 sq clean
5 bar facing burpees
12:25
back was smoked from the week, had to drop the cleans more than I would have liked
Wednesday, May 13, 2015
Wednesday May 13, 2015
A) Warm up
row 2k
7:09
didn't go nuts, my hamstrings were super tight
B) 10x2 snatch pulls
2 sets at 225, 3 sets at 245, 5 sets at 255
C) work up to a heavyish hang power clean
stopped at 255. form was getting real sloppy
D) 1 hang power clean every 20 secs for 6 minutes done @ 80% of 1rm
done at 225
E) 5 sets rest 4 minutes
10 deadlifts 225
20 cals on airdyne
:49, :47, :49, :51, :57
that hurt a lot.
row 2k
7:09
didn't go nuts, my hamstrings were super tight
B) 10x2 snatch pulls
2 sets at 225, 3 sets at 245, 5 sets at 255
C) work up to a heavyish hang power clean
stopped at 255. form was getting real sloppy
D) 1 hang power clean every 20 secs for 6 minutes done @ 80% of 1rm
done at 225
E) 5 sets rest 4 minutes
10 deadlifts 225
20 cals on airdyne
:49, :47, :49, :51, :57
that hurt a lot.
Tuesday, May 12, 2015
Tuesday May 12, 2015
Still laying off the overhead
A) warm up
run 1 mile
I didn't time it, but it felt decent today
3rds nft
10 ghd situps
10 ghd back extensions
B) High box jumps
got one at 43 inches. That's a pr. Lined up 46 inches but could not pull the trigger
C) 3 rounds-rest 3 minutes
row 500
20 lunges while holding 70lb kbs
10 bent over rows 75
10 good mornings 75
went hard on the rows and lunges but was more concerned with form for the rows and good mornings so I didn't time it. Still kicked my ass.
A) warm up
run 1 mile
I didn't time it, but it felt decent today
3rds nft
10 ghd situps
10 ghd back extensions
B) High box jumps
got one at 43 inches. That's a pr. Lined up 46 inches but could not pull the trigger
C) 3 rounds-rest 3 minutes
row 500
20 lunges while holding 70lb kbs
10 bent over rows 75
10 good mornings 75
went hard on the rows and lunges but was more concerned with form for the rows and good mornings so I didn't time it. Still kicked my ass.
Monday, May 11, 2015
Monday May 11, 2015
Shoulder has been really sore, so I am going to lay off the overhead stuff this week.
A) warm-up
100 cals on airdyne
5:20
done at around 85%
crossover symmetry-activation
B) Deadlifts-1x5 up 10 lbs from last week. no bounce, no drop
345
felt pretty good today
C) changed the metcon to stay away from overhead
7 min amrap
3 cleans 185
5 box jumps
11 rounds + 1 clean
done unbroken. Felt really good today.
D) crossover symmetry
iron scap
A) warm-up
100 cals on airdyne
5:20
done at around 85%
crossover symmetry-activation
B) Deadlifts-1x5 up 10 lbs from last week. no bounce, no drop
345
felt pretty good today
C) changed the metcon to stay away from overhead
7 min amrap
3 cleans 185
5 box jumps
11 rounds + 1 clean
done unbroken. Felt really good today.
D) crossover symmetry
iron scap
Friday, May 8, 2015
Friday May 8, 2015
A. 100 cals on airdyne
5:30. done at maybe 85%
B. 5x5 back squat at 65%
smooth, with perfect form. keep the rest short
done at 245
C. 3 rounds
run 400
25 pushups
8:20
either I am way slower than I even thought or I am running more than 400 meters because everyone else's time ive seen is at least 2 minutes faster. Good chance that I am slower than I thought.
D.
6 rounds
30 double unders
10 unbroken chest to bar
4:53
Feel like I did that one pretty fast.
5:30. done at maybe 85%
B. 5x5 back squat at 65%
smooth, with perfect form. keep the rest short
done at 245
C. 3 rounds
run 400
25 pushups
8:20
either I am way slower than I even thought or I am running more than 400 meters because everyone else's time ive seen is at least 2 minutes faster. Good chance that I am slower than I thought.
D.
6 rounds
30 double unders
10 unbroken chest to bar
4:53
Feel like I did that one pretty fast.
Wednesday, May 6, 2015
Wednesday May 6, 2015
Today was another day of sleepwalking. Not sure what's going on but this is the 2nd time this week I felt exhausted.
A) run a mile
felt decent running today, that is rare
B) 10x2 cleans at 80%
done at 245
didn't feel great. Weight felt heavy and I felt slow.
C)
for time
20 muscle ups
50 box jump overs
2k row
14:35
basically was in slow motion
D)
5 min max sets of 6 t2b
skipped. shoulder was too sore.
A) run a mile
felt decent running today, that is rare
B) 10x2 cleans at 80%
done at 245
didn't feel great. Weight felt heavy and I felt slow.
C)
for time
20 muscle ups
50 box jump overs
2k row
14:35
basically was in slow motion
D)
5 min max sets of 6 t2b
skipped. shoulder was too sore.
Tuesday, May 5, 2015
Tuesday May 5, 2015
A) Warm up
60 bar facing burpees
B) 8x2 split jerk at 80%- drop on box each time
done at 235
split jerk is still rusty
C)
for time
15-12-9-6-3
hspu
front squat 155
6:25
had good energy today. Thank god because yesterday I wanted to quit working out and get fat.
Did it all unbroken. HSPU felt great, especially for the first time doing them since I hurt my shoulder. Front squats were a little slow, I really hate front squats in a workout
D) Gymnastics
30 cals on airdyne
60 pistols
3:38
man my hips got tight and my legs were shot.
60 bar facing burpees
B) 8x2 split jerk at 80%- drop on box each time
done at 235
split jerk is still rusty
C)
for time
15-12-9-6-3
hspu
front squat 155
6:25
had good energy today. Thank god because yesterday I wanted to quit working out and get fat.
Did it all unbroken. HSPU felt great, especially for the first time doing them since I hurt my shoulder. Front squats were a little slow, I really hate front squats in a workout
D) Gymnastics
30 cals on airdyne
60 pistols
3:38
man my hips got tight and my legs were shot.
Monday, May 4, 2015
Monday May 4, 2015
Didn't get much sleep last night and it really affected me today.
A) warm-up
row a 2k
B) 1x5 deadlift @ 90% of last weeks . No bounce and no dropping
done at 335
C) 12 minute amrap
10 cleans at 135
10 t2b
30 double unders
6rds + 6 cleans
really felt horrible throughout this whole workout. felt like I was sleep walking
D) 3sets
3 minute clock
run 400
max muscle ups with remaining time
rest 90 secs
8s for all 3
A) warm-up
row a 2k
B) 1x5 deadlift @ 90% of last weeks . No bounce and no dropping
done at 335
C) 12 minute amrap
10 cleans at 135
10 t2b
30 double unders
6rds + 6 cleans
really felt horrible throughout this whole workout. felt like I was sleep walking
D) 3sets
3 minute clock
run 400
max muscle ups with remaining time
rest 90 secs
8s for all 3
Sunday, May 3, 2015
Sunday May 3, 2015
a) warmup
Run a mile
7:40
B)
3- 30 sec amraps of max power cleans at 75%
Rest 90sec
Done at 205
8 for all 3 rounds
C)
Was suppose to do a row wallball pull-up workout (which i would much rather have done) but I couldn't get in the gym because my daughter was sick. So I did the first misfit wod I could find that I could do in my yard
3 rounds
6 clean and jerk 165
Run 400
6 clean and jerk
Rest 2 minutes
3:33, 3:17, 3:20
I guesstimated a 400 and I think it was longer.
D) practiced handstand walks with my daughters. They were pretty impressed.
Run a mile
7:40
B)
3- 30 sec amraps of max power cleans at 75%
Rest 90sec
Done at 205
8 for all 3 rounds
C)
Was suppose to do a row wallball pull-up workout (which i would much rather have done) but I couldn't get in the gym because my daughter was sick. So I did the first misfit wod I could find that I could do in my yard
3 rounds
6 clean and jerk 165
Run 400
6 clean and jerk
Rest 2 minutes
3:33, 3:17, 3:20
I guesstimated a 400 and I think it was longer.
D) practiced handstand walks with my daughters. They were pretty impressed.
Friday, May 1, 2015
Friday May 1, 2015
1. Weakness Warm-up
60 Bar facing burpees
I think 4 something.
2. Strength
Back squat 8×2 @60% – No belt, sleeves, or oly’s – Keep rest very short.
Beautiful and fast. Until your form is damn near perfect and your speed is lightning fast, there is no point in going really heavy. Use this cycle to turn yourself into an expert on the movements and you will be blown away by the results when get get back to 90% plus.
done at 225
3. Met-Con
AMRAP 6 minutes
3 Strict HSPU
6 Deadlifts 225/155lbs
9 Alternating pistols
5 rounds + 5 pistol
deadlifts kill me
4. Gymnastics
EMOM for 7 minutes – Both movements each minute
10 Toes to bar
10 Calorie row
missed the last round. t2b went on me
60 Bar facing burpees
I think 4 something.
2. Strength
Back squat 8×2 @60% – No belt, sleeves, or oly’s – Keep rest very short.
Beautiful and fast. Until your form is damn near perfect and your speed is lightning fast, there is no point in going really heavy. Use this cycle to turn yourself into an expert on the movements and you will be blown away by the results when get get back to 90% plus.
done at 225
3. Met-Con
AMRAP 6 minutes
3 Strict HSPU
6 Deadlifts 225/155lbs
9 Alternating pistols
5 rounds + 5 pistol
deadlifts kill me
4. Gymnastics
EMOM for 7 minutes – Both movements each minute
10 Toes to bar
10 Calorie row
missed the last round. t2b went on me
Subscribe to:
Posts (Atom)