A) 3x3 back squat at 92.5%
done at 360
last day of the squat cycle, went pretty well. Got through the cycle with no misses. Hopefully 400 is there
B) for time
15 cleans at 225
30 bar facing burpees
60 wallballs 30lbs
7:47
Friday, August 28, 2015
Wednesday, August 26, 2015
Wednesday August 26, 2015
A) warm up
4x25 band pull aparts
3rds
50 dubs
10 ring rows
B) Back Squat 4x4 at 87.5%
done at 340
felt pretty good
C) for time
20 thrusters 95
20 burpees over the bar
20 pullups
1:50
4x25 band pull aparts
3rds
50 dubs
10 ring rows
B) Back Squat 4x4 at 87.5%
done at 340
felt pretty good
C) for time
20 thrusters 95
20 burpees over the bar
20 pullups
1:50
Monday, August 24, 2015
Monday August 24, 2015
A) warm up
3rds nft
2 wall walks
10 wallballs 30
B) back squat 5x5 at 77.5%
done at 305
C) strict press 5x5 at 77.5%
done at 130
felt heavy. still getting back into pressing
D) 8 sets
row 25 cals
rest :45
:50, :52, :54, :55, :57, :58, :55, :56
goal was to stay under a minute
E) 6 minute amrap
3 power snatches 155
3 strict hspu
stopped after 4 rds at 4 minutes. first time doing hand stand pushups and snatches in a workout in a while, didn't want to push it too much.
3rds nft
2 wall walks
10 wallballs 30
B) back squat 5x5 at 77.5%
done at 305
C) strict press 5x5 at 77.5%
done at 130
felt heavy. still getting back into pressing
D) 8 sets
row 25 cals
rest :45
:50, :52, :54, :55, :57, :58, :55, :56
goal was to stay under a minute
E) 6 minute amrap
3 power snatches 155
3 strict hspu
stopped after 4 rds at 4 minutes. first time doing hand stand pushups and snatches in a workout in a while, didn't want to push it too much.
Friday, August 21, 2015
Friday August 21, 2015
A) back squat 3x3 at 90%
done at 350
very tough
B) 3 rounds
2 miles on assualt bike
rest 4 minutes
all 3 5:15ish
legs were shot, really dogged it
C) Work up to heavy power clean
285
felt good about that after getting off the bike
D) for time
run 800
30 power cleans 165
run 800
10:45
i'm the worst runner
done at 350
very tough
B) 3 rounds
2 miles on assualt bike
rest 4 minutes
all 3 5:15ish
legs were shot, really dogged it
C) Work up to heavy power clean
285
felt good about that after getting off the bike
D) for time
run 800
30 power cleans 165
run 800
10:45
i'm the worst runner
Thursday, August 20, 2015
Thursday August 20, 2015
making up some stuff I missed when I was away
A) warm up
4 rds
Row 200
10 empty bar ohs
Done nft
B) work up to heavy 5 rep deadlift. Try to match last weeks 4
Successful at 410
C) work up to 1rm max snatch from below the knee hang
205
Had to power snatch, shoulder still isn't ready for heavy full snatch.
Could have gone up, pull felt really strong but didn't want to push the shoulder too far
D) metcon
3rds
15 push press 135
30 cals assault bike
60 dubs
12:30
Kept it strictly push press, no jerks (1 or 2 might have been jerkish)
A) warm up
4 rds
Row 200
10 empty bar ohs
Done nft
B) work up to heavy 5 rep deadlift. Try to match last weeks 4
Successful at 410
C) work up to 1rm max snatch from below the knee hang
205
Had to power snatch, shoulder still isn't ready for heavy full snatch.
Could have gone up, pull felt really strong but didn't want to push the shoulder too far
D) metcon
3rds
15 push press 135
30 cals assault bike
60 dubs
12:30
Kept it strictly push press, no jerks (1 or 2 might have been jerkish)
Wednesday, August 19, 2015
Wednesday August 19, 2015
Late night workout in the yard after a long car ride.
A) warmup
5 min amrap
10 empty bar thrusters
5 ring rows
7 rounds
B) back squats 4x4 85%
Done at 330
This one took me to a dark place today. 4 hours in the car had the legs tight
C) emom for 10 minutes 3 strict press
Done at 110
D) 4 rounds
20 kb swings 70
20 sit-ups (subbed for t2b, shoulder not ready yet)
20 cal row
12:20
A) warmup
5 min amrap
10 empty bar thrusters
5 ring rows
7 rounds
B) back squats 4x4 85%
Done at 330
This one took me to a dark place today. 4 hours in the car had the legs tight
C) emom for 10 minutes 3 strict press
Done at 110
D) 4 rounds
20 kb swings 70
20 sit-ups (subbed for t2b, shoulder not ready yet)
20 cal row
12:20
Tuesday, August 18, 2015
Monday August 18, 2015
on vacation in Rhode Island. Dropped in to a crossfit over here
A) work up on deadlift+clean+front squat+split jerk
255
First time jerking in a while. Felt really good
B) 10 minute amrap
10 overhead squat with 45lb plate
50 double unders
10 lunges plate overhead
50 dubs
5 rds+ 5 squats
A) work up on deadlift+clean+front squat+split jerk
255
First time jerking in a while. Felt really good
B) 10 minute amrap
10 overhead squat with 45lb plate
50 double unders
10 lunges plate overhead
50 dubs
5 rds+ 5 squats
Saturday August 15, 2015
a) warm up
3 rounds
12 step ups with wallball overhead
8 ring rows
B) back squat 3x3
At 340
C) 7 minute amrap
2 strict Pullups
4 box jump overs 30
3
6
4
8
Go back to 2
3 rounds
12 step ups with wallball overhead
8 ring rows
B) back squat 3x3
At 340
C) 7 minute amrap
2 strict Pullups
4 box jump overs 30
3
6
4
8
Go back to 2
Friday August 14, 2015
A) Power position clean 7x2
At 205
B). 5 min amrap
150 ft empty sled push
5 hang power cleans
C) 3 sets
1 mile assault bike
Rest 4
2:30 ish
At 205
B). 5 min amrap
150 ft empty sled push
5 hang power cleans
C) 3 sets
1 mile assault bike
Rest 4
2:30 ish
Thursday, August 13, 2015
Thursday August 13, 2015
Wasn't feeling well Wednesday so did Wednesday's workout today
A) Warmup
4x8 good mornings
B) Back Squat 4x4 at 82.5%
done at 320
felt very heavy
C) emom for 10 minutes 3 strict press
done at 105
short on time and not feeling great. might run tonight
A) Warmup
4x8 good mornings
B) Back Squat 4x4 at 82.5%
done at 320
felt very heavy
C) emom for 10 minutes 3 strict press
done at 105
short on time and not feeling great. might run tonight
Tuesday, August 11, 2015
Tuesday August 11, 2015
A) warmup
5x5 RDL
done at 135
B) work up to a heavy 4 rep deadlift
try to hit what you hit last week for 3
410
got what I got for 3 last week
C) for time
3rds
100 double unders
20 sumo deadlift high pulls 115
6:19
D) emom for 10
3 perfect ring pull ups
5x5 RDL
done at 135
B) work up to a heavy 4 rep deadlift
try to hit what you hit last week for 3
410
got what I got for 3 last week
C) for time
3rds
100 double unders
20 sumo deadlift high pulls 115
6:19
D) emom for 10
3 perfect ring pull ups
Monday, August 10, 2015
Monday August 10, 2015
1. warm-up
a. 4×10 Reverse hyper
b. 3×12 Hip Extension
c. 3rds
5 Burpees to target
5 strict CTB pull-ups
2. Strength
a. Back Squat 5x5 @72.5
done at 285
felt heavy
b. Stict press 5x5
done at 95. still slowly working back
3. 10 rounds
15 cals row
rest :45
:28,:28,:28,:28,:27,:27,:28,:28,:29,:26
4.
for time:
50 cals assault bike
50 ghd situps
6:30
a. 4×10 Reverse hyper
b. 3×12 Hip Extension
c. 3rds
5 Burpees to target
5 strict CTB pull-ups
2. Strength
a. Back Squat 5x5 @72.5
done at 285
felt heavy
b. Stict press 5x5
done at 95. still slowly working back
3. 10 rounds
15 cals row
rest :45
:28,:28,:28,:28,:27,:27,:28,:28,:29,:26
4.
for time:
50 cals assault bike
50 ghd situps
6:30
Saturday August 8, 2015
HAd to get a quick one in today
A) Power position Cleans 6x3. at 75% of what you hit last week
drop each one, perfect clean deadlift, then power position clean
done at 185
B) EMOM for 10 minutes
15 wallballs 20
30 double unders
done. all unbroken. all rounds around :45
A) Power position Cleans 6x3. at 75% of what you hit last week
drop each one, perfect clean deadlift, then power position clean
done at 185
B) EMOM for 10 minutes
15 wallballs 20
30 double unders
done. all unbroken. all rounds around :45
Friday, August 7, 2015
Friday August 7, 2015
A) Back squat 3x3 @ 85%
done at 335
B) 15 rounds
row 250
rest 1 minute
47.9, 49.2, 48.3, 47.6, 48.5, 48.1, 48.2, 48.4, 48.6, 49, 48.7, 48.9,48.9, 49, 48.4
goal was all under :50
done at 335
B) 15 rounds
row 250
rest 1 minute
47.9, 49.2, 48.3, 47.6, 48.5, 48.1, 48.2, 48.4, 48.6, 49, 48.7, 48.9,48.9, 49, 48.4
goal was all under :50
Wednesday August 5, 2015
A) Back squat 4x4 @ 80%
done at 315
B) work up tp heavy power clean
280
C) for time
row 1000
50 kb swings 53
25 power cleans 135
7:15
done at 315
B) work up tp heavy power clean
280
C) for time
row 1000
50 kb swings 53
25 power cleans 135
7:15
Tuesday, August 4, 2015
Tuesday August 4, 2015
A) warm up
3x10 light good mornings
just the bar.
3 rounds
.5 miles on assault bike
15 box jump overs
almost killed myself on the first box jump
B) Work up to a heavy triple deadlift.
410
C) 6x3 snatch from the power position
done at 85lbs.
first time snatching in 3 months. super light and easy.
D) 12 minute amrap
12 ghd situps
12 front squats at 135
18 cals on the rower
4 rounds + 7 front squats
3x10 light good mornings
just the bar.
3 rounds
.5 miles on assault bike
15 box jump overs
almost killed myself on the first box jump
B) Work up to a heavy triple deadlift.
410
C) 6x3 snatch from the power position
done at 85lbs.
first time snatching in 3 months. super light and easy.
D) 12 minute amrap
12 ghd situps
12 front squats at 135
18 cals on the rower
4 rounds + 7 front squats
Monday August 3, 2015
A) Warm up
3x10 back extensions
3rds
row 250
walkouts no pushup
B) squats 5x5 at 70%
done at 275
C) 5x5 push press
done at 85lbs
first time going over head in 3 months. taking it slow. felt great
D) 7 minute amrap
3 power cleans 205
3 strict pullups
3 pc
6 pullups
3....
9....
...........
12 pullups into round of 15. pullups slow and steady, gotta watch the form
E) 10 rounds
10 cal on assault bike
rest :45
:11,:12,:13,:14,:14,:17,:18,:18,:19,:21,:25
absolutely brutal. any sprint on that thing is just torture
3x10 back extensions
3rds
row 250
walkouts no pushup
B) squats 5x5 at 70%
done at 275
C) 5x5 push press
done at 85lbs
first time going over head in 3 months. taking it slow. felt great
D) 7 minute amrap
3 power cleans 205
3 strict pullups
3 pc
6 pullups
3....
9....
...........
12 pullups into round of 15. pullups slow and steady, gotta watch the form
E) 10 rounds
10 cal on assault bike
rest :45
:11,:12,:13,:14,:14,:17,:18,:18,:19,:21,:25
absolutely brutal. any sprint on that thing is just torture
Subscribe to:
Posts (Atom)