Friday, May 31, 2013

May 31st, 2013

Workout of the Day

For time:
21-15-9
315 deadlift
30” box jump



Time: 9:36 

45 second PR over 10:44 last time(loong time ago - 6-10-11)

Thursday, May 30, 2013

May 30th, 2013

Workout of the Day

For time:

12-9-6
Clean and jerks with 135 #s
Muscle-ups


12:44 

Then did 3 more muscle-ups to make it 30 in 14 minutes

Wednesday, May 29, 2013

May 29th, 2013

Workout of the Day

A. Five sets, not for time, of:
5 back squats 0-1-x-1
Max strict HSPUs
Max Ring rows
Rest 2 minutes

B. For max meters:
3 Minutes of Rowing
Rest 3 Minutes
2 Minutes of Rowing
Rest 2 Minutes
1 Minute of Rowing


A. 185-205-225-225-225
5-2-2-3-1 (nothing left)
10-12-11-11-8

B. 884 – 598- 316 (Crap! Stopped up early!)
Repeat - better on first two rows http://igotatrophy.blogspot.com/2013/03/march-9th-2013.html

Still feeling Monday's beat down

Stayed light on the squats.  Mainly trying to work my core in the bottom position

Ring rows were not fully horizontal. Touched rings, but with a pretty ballistic pull.

Monday, May 27, 2013

May 27th, 2013

"McGhee"

Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box


15 rounds + 9 push-ups

Hard and going to be sore for a week.
Need to do more 30 minute AMRAPs

Saturday, May 25, 2013

May 25th, 2013

Workout of the Day

A. Establish a Max height box jump in 7 minutes

B. For time:
75 double unders
50 Kettlebell swings w/53#
20 95# squat cleans
50 double-unders
35 kettlebell swings
15 95# squat cleans
25 double-unders
20 Kettlebell swings
10 95# squat cleans

A. 47 inches

B. Time; 15:18

Friday, May 24, 2013

May 24th, 2013

Workout of the Day

A. Every minute, on the minute, for a total of 10 minutes, perform the following:
Snatch x 1
Loading:
*Set 1 – 55%
*Set 2 – 60%
*Set 3 – 65%
*Set 4 – 70%
*Set 5 – 75%
*Set 6 – 80%
*Set 7 – 85%
*Set 8 – 90%
*Set 9 – 95%
*Set 10 – 95+%

B. 3 rounds for time:
20 cals rowing
20 Muscle snatches w/75#s
20 Box jumps
20 kettlebells swings w/1.5 pood


A. Got 175 on set 8 and then missed 185 a couple of times. 

B. Time; Not sure – 7:55?

Tuesday, May 21, 2013

May 21st, 2013


Workout of the Day:

A. Front Squat
3 x 3 Across

B. 3 rounds for time of:
24/12 alternating each leg, 95# static lunges w/bar in the front rack
12 GHDs
12 Hip extensions

C. 3 rounds, not for time:
8-10 strict pull-ups
8-10 ring dips
Rest as needed


A. 255 lbs.
B. 7:55?
C. 10/10, 8/10, 10/10

Sunday, May 19, 2013

May 19th, 2013


Workout of the Day:

A. 20 minutes:
Odd minute 10 x 115 push jerk
Even minute 200 meter row

A. Complete! Tough

Saturday, May 18, 2013

May 18th, 2013


Workout of the Day

A. 20 min AMRAP    
10 Wall ball shots w/30# ball
10 Pull-ups
10 KB swings w/70# KB
10 Toes to bar

7 rounds + 7 wall balls

Butter flied all my pull-ups today.  Butter fly kip felt really good.


Friday, May 17, 2013

May 17th, 2013



Workout of the Day

1. OTM x 9
1 Snatches @ 85%

2. OTM x 9
1 Clean and Jerks @ 85%

4. 3 rounds of:
As many unbroken and quick 115# snatches as possible
1-2 minute rest (between rounds)

5. 3 rounds of:
As many unbroken and quick 95# squat cleans as possible
1-2 minute rest (between rounds)


1. Used 165#, felt pretty good
2. Used 200#, Felt heavy, but all complete
3. 11, 8, 8
A lot better!!! Still have to work on going a little heavier, but definitely feeling like I got my power snatch back!
4. 15, 16, 10
Still pretty rough when I get into the ‘teens.

Wednesday, May 15, 2013

May 15th, 2013


Workout of the Day

A. 3 rounds, not for time:
5 HSPUs
6-8 Weighted pull-ups

B. 7 minute AMRAP
5 Power Clean and Push-press w/115#s
7 Glute Ham Raises

C. Farmers Walk, 200 meters


A. 3 x 5 (lost balance first round, but others unbroken) HSPUs
3 x 6 with 30# DB
B. 5 + 3 PC and PPs
C. Complete without putting down KBs

Tuesday, May 14, 2013

May 14th, 2013


Workout of the Day


A. Deadlifts: 5 x 3

B. Barbell step-ups (20 inch box): 3 x 6-8

C. 3 rounds for time:
20 bar facing burpees
10 OHS w/120#s
3 muscle-ups


A. 3 x 5 x 365
B. 3 x 8 x 95
(tough!!)
C. 12:24
Sets of 5 for all OHS

Sunday, May 12, 2013

May 12th, 2013


Workout of the Day

A. Odd minutes – Strict HSPUs x 4,3
Even minutes – box jumps (24 inch) x 15

B. Straight arm pull-overs
3 x 10

C. One armed kettle bell presses
3 x 8

D. 2 sets of:
20 GHD sit-ups
20 Hip extensions


A. 20 minutes. 
HSPUs – 4-3-4-3-4-3-4-3-4-3
B. Complete with 45 lb. bar 
C. Complete with 44#KB 
D. Complete

Saturday, May 11, 2013

May 11th, 2013


Workout of the Day

20 Min AMRAP*

10 Push-ups
10 Box Jumps, 24”
10 Toes to Bar
10 Front Squats, 115 lbs.


Every 4 minutes, stop wherever you are at and do partner sled pulls across the parking lot for 2 round trips alternating who is pulling on each leg (1st partner pulls across, 2nd partner pulls it back, then 1st  and then 2nd on final leg)


7 rounds + 5 box jumps (I think it was 7, pretty sure it was not 8)

Friday, May 10, 2013

May 10th, 2013


Workout of the Day

1. 5 x 3 OHS across 

2. OTM x 9
1 Snatches @ 80%

3. OTM x 9
1 Clean and Jerks @ 80%

4. 3 rounds of:
As many unbroken and quick 135# Clean and Jerks as possible
1-2 minute rest (between rounds)

5. 3 rounds of:
As many unbroken and quick 75# Power Snatches as possible
1-2 minute rest (between rounds)


1. 155 x 3 x only 3 sets  (forgot about these and had to squeeze them in really quickly
Took all the sets from the ground/no rack used
2.. Used 155#, started out feeling heavy but felt good as sets went on
3. Used 185#, Felt good
4. 8, 7, 7
Getting better.  Fell into a good rhythm better on 3rd set. Stopped on sets 2 and 3 at the point where I got a little wobbly
5. 20, 20, 15
A little slow after first 15 reps.  Stopped when I started slowing down on set 3

Thursday, May 9, 2013

May 8th, 2013


Workout of the Day


1. 5 sets, not for time, of:
4 strict HSPUs, unbroken
5 weighted pull-ups

2. EMOM*:
1 muscle up
10 burpees

*If all reps are not completed within the minute, the next round is skipped and then the athlete starts again with the round after that

3. Butterfly pull-ups, unbroken  x 10


1. HSPUs all unbroken
Wtd. Pull-ups 20, 25, 25

2. Skipped 6th minute (Did not finish within 5th minute)

3. First 3 rounds felt pretty good.  Got 4th round, but I struggled and stopped there

Tuesday, May 7, 2013

May 7th, 2013


Workout of the Day

1. Back Squats
5 x 3 across (same weight)

2. ‘Elizabeth’
21-15-9 for time of:
135 lb. squat cleans
Ring dips

1. 305 lbs. all 5 sets
2. 10:25. About a 1:20 slower than my fastest time.  Rough day.

Sunday, May 5, 2013

May 5th, 2013


Workout of the Day


A. 3 x 5 Press, across

B. Odd Minutes - 10* Push Jerks w/115#s
Even Minutes - 20 Double-unders


A. 140#s
B. 20 minutes (10 rounds)
Started with 135, then dropped to 115.  Had to drop reps too.  Goal is get reps without putting down the bar (ideally, unbroken reps) and had to scale it to get them

Went 135x10, 135, 135x8, 115x10, 115, 115, 115x8, 115x8, 115x8, 115x8

Saturday, May 4, 2013

May 4th, 2013


Workout of the Day

1. 15 min AMRAP
5 x 95 lb. thrusters
7 x chest to bar pull-ups
9 x burpees


Rounds:  Not sure if I got 8 rounds + 2 burpees or 9 rounds + 2 burpees.  Hard!!!
Thrusters were unbroken until the last round.  C2Bs broke up on round 7

Friday, May 3, 2013

May 3rd, 2013


Workout of the Day

1. 3 x 5 Front Squat across

2. OTM x 9
1 Snatches @ 70%

3. OTM x 9
1 Clean and Jerks @ 70%

4. 3 rounds of:
As many unbroken and quick 115# Power Snatches as possible
1-2 minute rest (between rounds)

5. 3 rounds of:
As many unbroken and quick 95# Squat Cleans as possible
1-2 minute rest (between rounds)

6. Farmers Walk 200 meters


1. 245 x 5 OHS
2. Used 145#. Split Snatch
3. Used 165#,
4. 5 5, 5
Need to get better on these. 
5. 12, 12, 12
Not bad, but still need some work
6. 2 pood kb in each hand.  BARELY made it without dropping the KB once

Wednesday, May 1, 2013

May 1st, 2013


Workout of the Day


A. 5 x 4 strict HSPUs

B. 5 rounds for time of:
10 Wall ball shots, 30 # ball
10 Hang power cleans, 135#s
15 pull-ups

A. 4, 4, 4, 3+1, 3+1
B. Hard! 13:24
30 # wall balls were the easiest part (weird!)