May 15th, 2012

Workout of the Day

A.  Three sets for times of:

5 Muscle-Ups

10 Handstand Push-Ups

15 Pull-Ups

Rest 2 minutes

B.  Five sets of:

Clean Pulls x 3 reps

Rest 2 minutes

C.  Three sets of:

Good Mornings x 4-6 reps @ 4011

Rest 2 minutes

Keep the load moderate here, goal is perfect mechanics, not max load.

D.  For time:

75 Push-Ups

100 Meter Farmer’s Carry (heavy)

50 Push-Ups

100 Meter Farmer’s Carry

25 Push-Ups

100 Meter Farmer’s Carry

A. Time me with a sundial!!!

Rnd #1: 5:28

Rnd #2: 4:33

Rnd #3: 9:33

Scaled HSPUs with 1 abmat

B. 185, 225, 245, 265, 265

C. 65 lbs., 85 lbs., 95 lbs.

D. 13:23

May 14th, 2012

Workout of the Day
A.  Two sets, not for time, of:
Butterfly Chest-to-Bar Pull-Ups x 10-15 reps
Handstand Walk x 10-15 Meters
Pistols x 3-4 reps each leg

B.  Four sets of:
Front Squat
x 5 reps @ 60% of 1-RM…175
x 3 reps @ 80%...230
x 1 rep @ 90%...260
x 3 reps @ 85-90%..260 to 245
Rest 2 minutes between sets

C.  In eight attempts, build to a heavy Snatch

D.  Four sets of:
Back Squat
x 5 reps @ 70%...260
x 3 reps @ 80%...300
x 1 rep @ 90%...340
x 5 reps @ 80-85%...320 to 300
Rest 2 minutes between sets


A. As Rx’d based on 290 1-RM
- 3 reps @90%/260#s last set)
B. 135, 155, 165, 175(F), 175, 180(F), 180(F), 180(F)
Power snatch/not a full squat
C. As Rx’d based on 375 1-RM
- 5 reps @ 85%/320 last set)
5 lb. PR.
Still not snatching too great when sandwiched between the front squat and back squat. But they felt a little better today, even though I did not PR. Front & back squats feel great.

May 9th, 2012

Workout of the Day

A.  Three sets, not for time, of:
Handstand Push-Ups x 10 reps
Ring Row x 10 reps
(as horizontal as possible)

B.  Four sets of:
Sots Press x 3-4 reps
Rest as needed

C.  Five sets of:
Bench Press x 2-4 reps @ 20X1
(all sets should be performed at or above 85% of your 1-RM)
Rest 3 minutes

D.  Every minute, on the minute, for 8 minutes:
10 Kettlebell Swings (24/16 kg)
10/8 Pull-Ups

If you fail to complete your set in the 60 seconds, finish it and rest the remainder of the following minute, picking back up at the top of the next minute.

A. HSPUs: 7/3, 5/2/1/2, 4/2/2/2

Ring Rows 3×10

HSPUs feeling better

B. 45×4, 65×4, 70×4, 75×4

C. 235×3, 235×4, 235×3, 235×4, 240×3

Lately, my right shoulder hurts a little when I bench. I got a tip to pin my shoulders back after my 3d set and my shoulder felt much better on sets 4 & 5.

D. 6 rounds complete

I did not finish in time during the 5th minute and the 8th minute. Grip is fried from yesterday. Not an issue with the 24 kg KBS, but just could not hang on to the bar for very long during the pull-ups after the first 4 minutes.

May 7th, 2012

Workout of the Day

A.  Two sets for quality, not time, of:

Double-Unders x 40 reps

Box Jumps x 10 reps

(work on speed and efficiency)

Freestanding Handstand x 30-45 seconds

(accumulate time if sets are unbroken)

B.  Five sets of Front Squat

x 5 reps @ 60% of 1-RM

x 3 reps @ 80%

x 1 rep @ 90%

x 5 reps @ 75%

x 5-6 reps @ 80%

Rest 2 minutes between sets

C.  Five sets of 3-Position Snatch

(one from the floor, then the mid-hang, then the high hang)

Rest as needed

D. Five sets of Back Squat

x 5 reps @ 70%

x 3 reps @ 80%

x 1 rep @ 90%

x 10 reps @ 75%

Rest 2 minutes between sets

A. 2 rounds of:

6-7 butterflys pull-ups

10 box jumps (step down)

30 seconds accumulated fs handstands (took awhile at only 5-6 seconds at best)

No double-unders or full box jumps as I sprained something in my right foot about a week or so ago and it is still healing up.

B. 5×175,3×230, 1×260, 5×220, 6×230

Based on 290 1-RM

C. 115, 120, 125, 130, 135

All with a full squat

D. 260×5, 300×5, 340×1, 280×10

May 5th, 2012

Workout of the Day

A.  For time:

Row 1000 Meters

15 Muscle-Ups

Rest exactly 60 seconds, and then . . .

B.  For time:

155 lb Power Clean andJerk x 20 reps

Rest exactly 60 seconds, and then . . .

C.  Three rounds for time of:

15 Handstand Push-Ups

30 Kettlebell Swings (32 kg)

A. 9:42

B. 3:28

Did a couple of sets of 3, 1-2 doubles, then singles

C. 22:47 (scaled with one abmt)

Wow! I am sucking on HSPUs lately!  Especially after jerks and muscle-ups.  Mostly doubles on the HSPUs

KBS 12/10/8, 10/8/6/6, 20/10