Wednesday, April 18, 2012

April 18th, 2012 - Ten Minute Capacity Test

Workout of the Day

A. Two sets for speed and efficiency:
3 Rope Climbs (15′ ascent)
Rest 90 seconds
10 Handstand Push-Ups
Rest 90 seconds

B.  “Ten-Minute Capacity Test”
For Max Reps:
4 Minutes of Rowing (for Calories)
Rest 60 seconds
3 Minutes of Pull-Ups
Rest 60 seconds
2 Minutes of Back Squat
(males = bodyweight; females = .75 x BW)
Rest 60 seconds
1 Minute of Shoulder to Overhead (135/95 lbs.)
Barbell starts from the rack for back squats; but starts from the floor on shoulder to overhead.
Please enter scores as follows:
Calories = XX
Pull-Ups = XX
Back Squat = XX @ — lbs
Total = XXX

Link to the last time I did Part B.
rope climbs 0:32, 0:28
HPSUs 0:57, 1:51
I am trying to focus more on perfecting my technique vs. speed at a cost as I shift into ‘off-season’ mode. 1st round was pretty quick (for me). 2nd round HSPUs 6-10 took forever (all singles)! Stuck with strict HSPUs as I feel that right now I really need to conquer those/build strength before I worry about kipping HSPUs.

B. STO @ 135#s vs. 95#
Row – 90 (82 in Dec 2011)
Pullups – 62 (53 in Dec 2011)
Squat – 20 @ 220# (19 @ 225 in Dec 2011)
STO – 17 (20 in Dec 2011)
Total = 189 (vs. 174 in Dec 2011)
I went hard on the row and it caught up with me a little on the squats and STO. I was not feeling 100% today and specifically pretty weak overhead, especially after the HSPUs, but I still felt that I sort of punked out a little on the STO @ 135#s. But trying to avoid the bruise I have on my collar bone from all the front squats, cleans and clean & jerks we have done lately really helps keep my elbows up in my rack position Description: ;)

Tuesday, April 17, 2012

April 17th, 2012

Workout of the Day

A.  For times:
135/95 lb Clean and Jerk x 6 reps
Rest 2 minutes
155/105 lb Clean and Jerk x 6 reps
Rest 2 minutes
165/110 lb Clean and Jerk x 6 reps
Rest 2 minutes
175/115 lb Clean and Jerk x 6 reps
Rest 2 minutes
185/125 lb Clean and Jerk x 6 reps

B.  Four sets for times of:
Run 400 Meters
15 GHD Sit-Ups
25 Ring Dips
50 Double-Unders
Rest 90 seconds

C.  Take 10-12 minutes dedicated to mobility work.

A. 135-0:25 unbroken
155-0:30 unbroken
165-0:35 3/2/1
175-0:40 2/2/1/1
185-0:42 1/1/1/1/1/1

B. Kicked my butt
4:45, 5:09, 7:23, 6:50
Double-unders and ring dips took up a lot of time on rounds 3 and 4

Monday, April 16, 2012

April 16th, 2012

Workout of the Day

A.  Take 10-12 minutes to work on two gymnastics skills
(Pick skills with which you struggle most.)
B.  Four sets of:
Front Squat x 3-5 reps
* Set 1 – 70% of 1-RM
* Set 2 – 75% of 1-RM
* Set 3 – 80% of 1-RM
* Set 4 – 85% of 1-RM
Rest 2-3 minutes between sets
C.  Every minute, on the minute, for 10 minutes, complete the following:
135/95 lb Thruster x 3 reps
Chest-to-Bar Pull-Ups x 6 reps
The goal is speed and efficiency. Finish each set as quickly as possible and rest the remainder of the minute – note working time for each of the 10 sets, e.g., EMOM 10: 14s, 14s, 13s, . . . . Focus should be to be smoother and faster each set.
D.  Take 10-12 minutes dedicated to mobility work.

A. Butterfly pull-ups, freestanding handstands and 'The Drill' (cleans) with 95 lbs. three times through
B. Based on 1-RM of 285
5 x 200, 5 x 215, 5 x 230, 3 x 245
Front squats felt OK, but I was not feeling very strong today.  Maybe my CNS is still a little blown out from last week
C. 18, 20, 20, 20, 24, 20, 20, 20, 20, 20

I messed up and only did 5 C2Bs in the first minute, that is why it was 2 seconds faster.  In the 5th minute, I fell over on my ass during the last thruster.  What a spaz.
D. Complete - Mostly hips

Saturday, April 14, 2012

April 14th, 2012

Workout of the Day

A. Three sets of:
Freestanding Handstand Hold x max time
Bar Muscle-up x 4-5 reps
Kettlebell Snatch x 8-10 reps each arm

B. Four sets for times of:
205 # Power Clean x 4 reps
Muscle-ups x 6 reps
Toes to Rings x 8 reps
Burpees x 10 reps
Handstand Push-ups x 12 reps
Rest threes minutes

C. For time:
Row 1000 meters
150 Double-unders
74 Kettlebell Swings (2 pood)

A. Scaled
1st round: practice of freestanding handstand (never more than a few seconds)/5-6 butterfly pull-ups/kb snatch w/1.5 pood x 8 reps
2nd round: practice of freestanding handstand /2 banded bar muscle-ups (green band)/kb snatch w/1.5 pood x 8 reps
3rd round: practice of freestanding handstand /4 banded bar muscle-ups (green band)/kb snatch w/1.5 pood x 8 reps

B. Scaled HSPUs to 6 each round. HSPUs were really tough today!
1 - 6:15
2 - 6:53
3 - 7:42
4 - 6:22

C. Time crunch, so only did 1K row + double-unders

Friday, April 13, 2012

April 13th, 2012

Workout of the Day

A.  Five sets of:
3-Position Snatch
(from the floor, from above the knee, from the high hang)
Rest as needed

B.  In 12 minutes or less, establish the following:
3-RM Overhead Squat
Max Reps Unbroken Pull-Ups
(take as many or as few sets as you need to find these . . . one would assume that you will take several cracks at the overhead squats and just one at the pull-ups, but find the strategy that works best for you) 

C.  Five rounds for time of:
3 Rope Climbs
6 Front Squats (205/135 lbs)
(must take barbell from the floor)

A. 95-115-115-125-135
Squat Snatch. Mainly focusing on technique

B. 3RM OHS: 180 lbs.
27 pull-ups
Not sure what my 3RM OHS was, but my 1RM was 187. Shoulders still a little tired from last week, so I am happy with 180#. Pull-ups were a little disappointing. Grip just kind of failed and kip was off.

C. 12:49
Used 205#s the first round, but my form on the frnt squats was bad at that weight. So I switched the weight down to 195#s.