April 30th, 2013

Workout of the Day

A. Deadlifts: 3 x 5

B. Bulgarian Split Squats: 3 x 6-8

C. Secret Service Snatch Test

10 Min AMRAP

As many one-handed KB snatches with 1.5 pood/53# KB as possible

A. 3 x 5 x 345

B. 3 x 8 x 95

(right leg is weaker than my left, no surprise)

C. 149 (got 150 at 10:01!!! – crap)

That sucked

April 28th, 2013

Workout of the Day

A. Odd minutes – Strict HSPUs x 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. 

B. Complete with 45 lb. bar 

C. Complete with 1 pood/35 KB 

D. Complete

April 27th, 2013

Workout of the Day

5 rounds for time of:

30 Wall ball shots
20 double-unders
4   Muscle-ups

Time: 18:00

April 26th, 2013

Workout of the Day

1. 3 x 5 OHS across

2. OTM x 6

2 Snatches @ 60%

3. OTM x 6

2 Clean and Jerks @ 60%

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. 145 x 5 OHS

2. Used 145#, which was closer to 75% due to really bad math.  But this weight felt about right.

3. Used 145#, which is closer to actual 60% target.  Too light?  But I guess the point is technique practice.  May up the target % anyway.

4. 4, 5, 5

Need to get better on these.  Rhythm better on 3^rd set.

5. 15, 15, 15

Not bad, but still need some work

April 24th, 2013

Workout of the Day

3 rounds for time:

15 Deadlifts w/205#s

20 Burpees

6:06

April 23rd, 2013

Workout of the Day

A. Back Squats

3 X 5 reps ‘across’ (ideally, same weight)

B. 5 rounds of:

Max reps of unbroken thrusters with 105 lbs.

Max reps of unbroken Chest to bar pull-ups

A. 275, 285, 285

B. 17/10

12/10

12/10

10/6

10/7

April 21, 2013

Workout of the Day

A. Odd minutes – Strict HSPUs

Even minutes – burpees (10)

B. 2 sets of:

20 GHD sit-ups

20 Hip extensions

A. 20 minutes. HSPUs were tough today, probably because of the burpees (vs. rowing last Sunday).  Started at 5, then 3, then 1 :(

5-3-3-1-1-1-1-1-1-1

B. Complete

April 20th, 2013

Workout of the Day

A. 20 Minute AMRAP:

- 3 Muscle-ups

- 3 Snatches (115 lbs.)
- 10 Box jumps (24” box)

B. 2 minute Farmers walk with 73#/2 pood KBs

A. 10 rounds + 6 box jumps

MUs singles, Snatches were all unbroken and box jumps were jump up and step down until the last round

B. Complete

April 19th, 2013

Workout of the Day

8 Minute AMRAP:

10 OHS (95 lbs.)

10 Chest to Bar pull-ups

6 rounds + 7 C2Bs

OHS were unbroken (at least without putting the bar down).  C2Bs were broken up after the first round. 3 Snatches (115 lbs.)

April 17th, 2012

Workout of the Day

A. Take 10 minutes to work up to a heavy single Power clean.

B. 5 rounds for time of:

5 Power cleans with 75-85% of your heaviest quality lift from part A.

10 Burpee pull ups

A. 225 lbs. x 1

B. 8:42 w/185 lbs

April 16th, 2013

Workout of the day

A. Front Squat: Work up to a heavy set of 3 reps*

B. For time:

115 pound Shoulder press, 10 reps

115 pound Overhead squat, 15 reps

115 pound Push press, 20 reps

115 pound Front squat, 25 reps

115 pound Push jerk, 30 reps

115 pound Back squat, 35 reps

A. Back was feeling too tight even after several warm-up sets and with a belt.  Did 4 light sets of 5 with 225#s instead.

B. 15:46

Soooo slow.  Presses then OHS combo at the beginning ended me.  Put the bar down all over the place.

April 14th, 2013

Workout of the day

A. Odd minutes – 4 strict HSPUs

Even minutes – 250 m row

Did 10 minutes/5 rounds

April 13th, 2013

Workout of the Day

"Nasty Girls"

3 rounds for time of:

50 Squats

7 Muscle-ups

135 pound Hang power cleans, 10 reps

13:09

Faster than I thought I would be on this one.

April 12th, 2013

Workout of the Day

A. Unbroken C2Bs

B.Front Squat – 3RM

B. For time:

50 Double unders

10 Power snatches 155#/100#

40 Double unders

8 Power Snatches 155#/100#

30 Double unders

6 Power snatches 155#/100#

20 Double unders

4 Power snatches 155#/100#

10 Double unders

2 Power snatches 155#/100#

A. 15, 18(?), 12
B. 265 x 3

C. 8:19 w/115#s

Double-unders with weightlifting shoes

Had to scale down the weight quite a bit today.  Even 135 felt too heavy.

April 10th, 2013

Workout of the Day

"Jorge"

For time:

30 GHD sit-ups

155 pound Squat clean, 15 reps

24 GHD sit-ups

155 pound Squat clean, 12 reps

18 GHD sit-ups

155 pound Squat clean, 9 reps

12 GHD sit-ups

155 pound Squat clean, 6 reps

6 GHD sit-ups

155 pound Squat clean, 3 reps

13:54

Later
10 x 5 strict pull-ups
3 x 20 push-ups

April 9th, 2013

Workout of the Day

A. Work up to a 3 RM Press

B. Odd Minutes - 10 Push Presses w/155#s

Even Minutes - 10 Burpees

A. 160 #s

B. 10 minutes (5 rounds)

April 7th, 2013

Workout of the Day

1.  Deadlift

Work up to 3RM

2.  3RFT

500m Row

7 Deads, 275 (scaled from 315# to about 65% of max 1 RM

14 Box Jump Overs, 24” - must face the box on every jump, don't need to get extension on top of the box.

1. 395

2. 9:33

April 6th, 2013 - CF Open 13.5

Workout of the Day - 13.5

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

100 pound Thruster, 15 reps

15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.

If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.

If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.

Etc.

Score: 79

April 3rd, 2013

Workout of the Day

A. Work up to a 3 RM back squat for today.

B. 4 rounds for time:

- 5 'strict' HSPUs

- 15 butterfly pull-ups

- 250 m row

A. Did 3 x 315, 3 x 325, and 3 x 335 lbs.

335 x 3 may be a new high bar PR

B. 11:04

2nd or 3rd round were not butterflys.  The rest were.  Need to practice 3 times a week on these.

April 2nd, 2013

Workout of the Day

For time:

25 OHS with 95 lbs

50 sit-ups

20 OHS

40 Sit-ups

15 OHS

30 Sit-ups

10 OHS

20 Sit-ups

5 OHS

10 Sit-ups

Time: 10:38

March 31st, 2013

CF Open 13.4 **Re-do**

Complete as many reps as possible in 7 minutes following the rep scheme below:

135 pound Clean and jerk, 3 reps

3 Toes-to-bar

135 pound Clean and jerk, 6 reps

6 Toes-to-bar

135 pound Clean and jerk, 9 reps

9 Toes-to-bar

135 pound Clean and jerk, 12 reps

12 Toes-to-bar

135 pound Clean and jerk, 15 reps

15 Toes-to-bar

135 pound Clean and jerk, 18 reps

18 Toes-to-bar...

Score: 76 reps (round of 12 + 15 Clean and Jerks + 1 Toes-to-bar)