February 27, 2013

Workout of the Day

A. Three sets, not for time, of:

Bar Muscle-Ups x 2-5 reps

Handstand Push-Ups x 5-15 reps

(work your weakness on the HSPU – if you’re strong with strict, but don’t kip well, practice kipping efficiency. If you kip well but aren’t strong with strict, perform strict. If you’re proficient with both, add a deficit. Adjust the reps based on your ability and whether you chose strict or kipping.)

Kettlebell Snatch x 8-10 reps each arm

B. Complete as many rounds and reps as possible in 4 minutes of:

500 meter row

10 Burpee Box Jump-Overs (24”/20”)

20 Toes-to-Bar

30 Shoulder to Overhead (115/75 lbs)

40 Kettlebell Swings (24/16 kg)

50 Double Unders

Rest exactly 3 minutes, and then . . .

C. Complete as many rounds and reps as possible in 6 minutes of:

500 meter row

10 Burpee Box Jump-Overs (24”/20”)

20 Toes-to-Bar

30 Shoulder to Overhead (115/75 lbs)

40 Kettlebell Swings (24/16 kg)

50 Double Unders

Rest exactly 3 minutes, and then . . .

D. Complete for time:

500 meter row

10 Burpee Box Jump-Overs (24”/20”)

20 Toes-to-Bar

30 Shoulder to Overhead (115/75 lbs)

40 Kettlebell Swings (24/16 kg)

50 Double Unders

*At the top position of the kettlebell swing the athlete must show an open shoulder overhead with the handle of the kettlebell directly over the hips and ankles.

Compare results to December 18, 2012.

A. Not able to get a bar muscle-up today (have gotten them before)

Kipping HSPUS 5/6/8

10 reps x 3 with 1.5 pood KB

B. 38 reps (8 STO), + 3 reps vs. 18 DEC

C. 56 reps (26 STO), + 2 reps vs. 18 DEC

D. 11:13 vs. 11:58 18 DEC

Feeling kind of down on myself after this WOD, but after checking my result on December 8th see that I PR'd on each part of the metcon without knowing what my prior score was.  So that ain't too bad.

February 26th, 2013

Not sure what else I did today (filling this in a few months later) but one thing that I did was..

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+%

In an ideal world, you would have a coach or training partner assisting you with loading your barbell. Just do your best, and if you get a little bit off on the minute, don’t sweat it. As long as you hit these 10 lifts within 10-13 minutes, that is fine.

I hit 190 in split snatch.  A PR.

February 25th, 2013

Workout of the Day

A. Three sets, not for time, of:

Toes to Bar x 10-12 reps

Double-Unders x 50 reps

Handstand Push-Ups x 5-15 reps

(work your weakness on the HSPU – if you’re strong with strict, but don’t kip well, practice kipping efficiency. If you kip well but aren’t strong with strict, perform strict. Adjust the reps based on your ability and whether you chose strict or kipping.)

B. 3 rounds for times of:

Row 1000 meters

Rest 6 minutes

A. 12/12/12 - T2Bs

30/30/30 - Double-unders

4/4 Strict..6 kipping - HSPUs

B. 3:26, 3:27, 3:29

I went off the reservation today (I did not do the CF Invictus WOD).  Just not feeling it and what I think was intended as a pure conditioning WOD would have chewed me up.  Wall climbs beat me up and running is still not something I want to do on my foot.

February 23rd, 2013

Workout of the Day

A. Three sets, not for time, of:

Muscle-Ups x 3-7 reps

Box Jump x 10-12 reps

(practice cycling with feet on the box when hips open)

Toes to Bar x 12-15 reps

B. For time:

10 Deadlifts (315/225 lbs)

20 Chest to Bar Pull-Ups

40 Wall Ball Shots (20/14 lb)

8 Deadlifts

16 Chest to Bar Pull-Ups

32 Wall Ball Shots

6 Deadlifts

12 Chest to Bar Pull-Ups

24 Wall Ball Shots

4 Deadlifts

8 Chest to Bar Pull-Ups

16 Wall Ball Shots

2 Deadlifts

4 Chest to Bar Pull-Ups

8 Wall Ball Shots

***Compare to December 19, 2012.***

C. Three sets of:

GHD Sit-Ups x 15-20 reps

Rest 90 seconds

Ring Push-Ups x 20-30 reps

(or – if you’ve struggled with Ring Dips recently, practice sets of Ring Dips – choose appropriate reps to challenge you to make them unbroken)

Rest 90 seconds

A. Muscle ups: 4 singles x 3

BJs: 12 x 3

T2Bs: 12 x 3

B. 14:25

Small PR of 0:35, 15:00 in December.

Deadlifts/C2B combo killed me today

C. GHDs: 20-20-20

Ring push-ups: 20-18-16

February 18th, 2013

Workout of the Day

  

A. Three sets, not for time, of:

L-Sit x 45 seconds

Double-Unders x 40-50 reps

Handstand Push-Ups x 5-15 reps

(work your weakness on the HSPU – if you’re strong with strict, but don’t kip well, practice kipping efficiency. If you kip well but aren’t strong with strict, perform strict. Adjust the reps based on your ability and whether you chose strict or kipping.)

B. Every minute, on the minute, for a total of 12 minutes, perform the following:

Snatch x 1.1

(rest 10-15 seconds between singles)

Loading:

*Sets 1-2 – 60-65%

*Sets 3-4 – 65-70%

*Sets 5-6 – 70-75%

*Sets 7-8 – 75-80%

*Sets 9-10 – 80-85%

*Sets 11-12 – 85-90%

Goal is perfect speed and mechanics for these sets.

C. Three rounds for time of:

3 Snatches @ 75% of 1-RM

5/3 Muscle-Ups

7 Ring Dips

(performed on same rings as muscle-ups)

D. Three sets of:

Halting Snatch Deadlift x 3 reps @ 8221

Rest 90 seconds

GHD Sit-Ups x 15 reps

Rest 90 seconds

Use straps for the deadlifts. And make sure you read the tempo correctly! You will descend the barbell down slowly over the course of 8 seconds – maintaining perfect position with chest over the barbell and lats engaged the entire time. You get 2 seconds at the bottom to reset yourself, then perform another snatch deadlift, breath and brace at the top, and then another 8 second descent down for a total of 3 reps.

A. Strict HSPUs 4-4-4

DUs 50 total: 36/14, 34/16, 42/8

L-sits 30 seconds total: 20/10, 20/10, 12/10/8

B. Split snatch – felt good/fast today

minutes 1-2: 115, 120 lbs.

3-4: 125, 130

5-6: 135, 140

7-8: 145, 145

9-10: 150, 155

11-12: 160, 165

C: 6:12 @ 135 lbs. – split snatch

Did singles on all the snatches and muscle-ups

Dips unbroken

D. 185, 205, 205 lbs. Sn DL

15, 15, 15 GHDS

February 15th, 2013

Workout of the Day

A. Three sets, not for time, of:

Muscle-Ups x 3-7 reps

Double-Unders x 40-50 reps

Toes to Bar x 12-15 reps

B. For times:

5 Power Cleans @ 80-85%

Rest 2 minutes

10 Power Cleans @ 70-75%

Rest 2 minutes

15 Power Cleans @ 60-65%

Please note load used and time – 275, 11 seconds

C. Three sets of:

Deadlift

*Set 1 – 8 reps

*Set 2 – 6 reps

*Set 3 – 4 reps

Rest 3-4 minutes between sets

Take a few sets to build to the weight that you will use for the first set of 8 reps. The loads selected for the sets of 8, 6 and 4 reps should be challenging, but not a max effort.

D. For time:

Row 1000 Meters

50/35 Handstand Push-Ups

Rest exactly 2 minutes, and then . . .

Complete as many rounds and reps as possible in 5 minutes of:

15/10 Ring Dips

30 Double-Unders

A. Only went through twice  at the low end of reps

B. 205 x 5/0:32

185 x 10/46

155 x 15/0:38 (11/4 reps)

Power cleans were tough today!  155 felt super easy though, once I got down to the last set.

C. 8x315 lbs

6 x 345 lbs.

4x375 lbs.

Deadlifts were tough today too, but first time going over 300 for higher reps since accident

D. Scaled HSPUs to 30 - really weak on these lately!

10:00, then 2 rounds + 13 double-unders.

February 11th, 2013

Workout of the Day
A.
Five sets of:
Muscle-Snatch x 1 rep
Rest as needed
B.
Six sets of:
Snatch x 1.1.1
(rest 10 seconds between singles)
Rest as needed
Build over the course of the six sets to a heavy triple.
C.
Three sets for max reps of:
30 seconds of Strict Handstand Push-Ups
30 seconds of Rest
30 seconds of Kettlebell Swings (32/24 kg)
30 seconds of Rest
30 seconds of Kipping Handstand Push-Ups
90 seconds of Rest
D.
Back Squat
* Set 1 – 3 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90-95%
Rest as needed
And then . . .
Every minute, on the minute, for 5 minutes:
Back Squat x 3 reps @ 85% of 1-RM

A. 95-115-125-125-125 lbs.
B. Split Clean 135-145-155-165-165(got 1st & 3rd, but failed 2nd)-165 lbs. If 1.1.1 count as a 3 RM, then a PR
C. Strict HSPUS: 5/2/3
KBS: 13/14/15
Kipping HSPUs: 3/4/5
D. 3×245, 3x 275, 2×290, 1×310 lbs. (Based on 345 1RM). My lower back was feeling pretty wiped out at that point, so I skipped the EMOM

February 9th, 2013

Workout of the Day

A. Three sets, not for time, of:

Bar Muscle-Up x 2-4 reps

L-Sit x 30-45 seconds

Rope Climb x 2-3 ascents

Double-Unders x 40-50 reps

B. Four rounds for time of:

225/155 lb Deadlift x 10 reps

Toes to Bar x 15 reps

Rest exactly 3 minutes, and then . . .

C. Three rounds of:

20 Alternating Pistols (10 each leg)

20 Ring Dips

Rest exactly 3 minutes, and then . . .

D. Two rounds for time of:

20 Pull-Ups

30 Push-Ups

A) Only went through two rounds due to time.

Bar Muscle-ups: 2-4 attempts each round.  Got my first bar muscle-up! Did 3 singles total between the two rounds.

L-sits: 20 seconds each round

Rope Climbs 2 each round

Double-unders: 42 the first round, 58 the second (10-14 rep PR)

B. 5:59

C. 12:59

D. 5:22

Conquered a goat, got a PR on another goat (double-unders), got beat down on ring-dips and pistols and then beat down on push-ups after ring dips (in a good way).  A pretty good way to start the weekend. Thanks CJ for the workout.

February 1st, 2013

Workout of the Day

A. Five sets of:

Front Squat x 1 rep

* Set 1 – 70%

* Set 2 – 80%

* Set 3 – 90%

* Set 4 – 95%

* Set 5 – 100+%

Rest as needed

B. Take 15-20 minutes to build to a heavy Snatch

Let feel dictate the load for your lifting today – if you feel fast and your mechanics are good, keep building. If not, stay lighter and work on speed and mechanics.

C. “Lil’ Lauren”

Three rounds for time of:

225/155 lb Ground to Overhead x 5 reps

225/155 lb Deadlift x 10 reps

Handstand Push-Ups x 15 reps

D. Three sets of:

Weighted Hip Extension x 6-8 reps @ 4022

Rest as needed

Supine Ring Row x 10-12 reps @ 2111

(get as horizontal as possible – feet on a box if you can)

Rest as needed

A. Worked up to 245 lbs., 90% of my 275 lb. 1-RM Front Squat

Felt pretty good, but still staying relatively light

B. Split snatch.  175 and then failed at 185 (Split snatch PR is 180 lbs.)

C.  Not ready to go heavy overhead that many times mixed in with HSPUs.

Did Dianne and got 14:44, about a 50 second PR.

D. Tempo weighted Hip Extension, no weight: 8/6/6

Supine Ring Row, not totally horizontal: 12, 10, 10 – not unbroken (i.e. 10=6/4)

Need to continue to work on supine rows.