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)

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

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.

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

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

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?

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

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

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.

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.

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

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

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

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 (1^st partner pulls across, 2^nd partner pulls it back, then 1^st  and then 2^nd on final leg)

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

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 3^rd 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

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

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.

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

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

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

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!)