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 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.

January 30th, 2013

Workout of the Day

A. Three sets, not for time, of:

Double-Unders x 40-50 reps

Butterfly Chest-to-Bar Pull-Ups x 12-15 reps

L-Sit x 30-40 seconds

B. Five sets of:

Power Clean + Hang Clean + Clean

Rest as needed

C. Three sets for max reps of:

30 seconds of Power Cleans

90 seconds of Rest

* Set 1 – 205 lbs. 165 - 80%...185 - 90%

* Set 2 – 185 lbs. 155 - 80%...165 - 90%

* Set 3 – 165 lbs. 135 - 80%...155 - 90%

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 . . .

* Set 5 – 5 reps @ 85%

* Set 6 – 4 reps @ 85%

* Set 7 – 3 reps @ 85%

* Set 8 – 2 reps @ 85%

* Set 9 – 1 rep @ 85%

Rest exactly 60 seconds between sets.

A. Double Unders: 3×45 cumulative

2 x 12 Butterfly Pull-ups, 1 x 12 C2Bs (can’t butterfly C2Bs yet)

L-sits: 3 X 10/10/10

B. 145, 165, 185, 205 (F@hang), 195 (F@hang).

Got 195 in the hang a minute later. Stayed pretty light. Still getting my speed back.

C. Scaled to 90% of Rx’d

185#: 7 reps

165#: 9 reps

155#: 10 reps

D. Done Based off 310 lbs., 90% of my 1 RM

Feeling better each day, but not ready to go real heavy. Going to stay at 80% to 90% of Rx’d load and may do a few extra low volume and/or recovery days for the 2 weeks or so.

January 1st, 2013

Workout of the Day

A. Three sets, not for time, of:

15′ Rope Climb x 3 ascents

Strict Handstand Push-Ups x 6-18 reps

(one good set as long as it’s more than 6 reps – otherwise break as needed until 6 reps)

L-Sit x 30-45 seconds

B. Five sets of:

Halting Clean Deadlift + Hang Clean + Clean

Rest as needed

C. Every minute, on the minute, for 5 minutes:

275/185 lb Deadlift x 6 reps

Chest-to-Bar Pull-Ups x 12 reps

D. Three rounds for time of:

30 Kettlebell Swings (24/16 kg)

20 Wall Ball Shots (30/20 lb)

10 Toes to Bar

A. 3-8-20

3-5/1-20

3-3/3-13/11

B. 165 lbs., 195, 205 (F), 205 (F on full clean), 205.

C. Did 12 C2Bs the first round and only 8 the other 4 rounds. Did not get all 8 C2Bs the 4th round. Finished up that round and waited until the next full minute before starting 5th round.

D. 8:16 with 20 lb. med ball

Main goal was to go unbroken. Only broke once during kettle bell swings (15/15) on the 3rd round. T2Bs felt really good

December 11th, 2012

Workout of the Day

A.  Three sets, not for time, of:

L-Sit x 30-45 seconds

Double-Unders x 40-50 reps

Handstand Push-Ups x 10-15 reps

(if you are weak overhead, perform these strict; if you need work on your kipping handstand push-ups, work on those)

B.  Every two minutes, for a total of 20 minutes:

Clean and Jerk x 2 reps

(try to perform both reps within the first 30 seconds of the work period)

* Sets 1-2 – 70-75%...165 to 175

* Sets 3-4 – 75-80%...175 to 190

* Sets 5-6 – 80-85%...190 to 200

* Sets 7-8 – 85-90%...200 to 210

* Sets 9-10 – 90-95%...210 to 225

C.  Back Squat

* Set 1 – 5 reps @ 70%...240

* Set 2 – 3 reps @ 80%...275

* Set 3 – 1 rep @ 90%...310

* Sets 4-6 – 2 reps @ 90%...310 x 2 x 3 sets

Rest 2-3 minutes between sets.

D.  Three sets of:

Glute-Ham Raises x 6-8 reps @ 3011

Rest as needed

GHD Sit-Ups x 20 reps

Rest as needed

A) L-sit 20-20-20

DUs: 19/21, 46, 48

HSPU, strict: 5/3. 5/4, 5/3

B)Clean & Jerk

165, 165

175, 185

195, 195

200, 200

210x1(failed 2^nd rep), 210 (2^nd rep ugly press out)

Form went to incredibad after about 12-14 minutes.  Tired/lost focus? Not a good day for the Clean and jerk. I tweaked my low back a little during one of the heavier reps.

C) Back Squat

x5 245lb

x3 375lb

x1 310lb

x2 310lb

x2 310lb

Skipped set  6.  Low back was stiffening up a little from cleans and it did not seem smart to push it one more set.

D. No GH Raise pad on my at home GHD, subbed back extensions x 20

Back extension: 15/5, 15/5, 15/5

GHDs: 20,20,20

December 4th, 2012

Workout of the Day

A.  Three sets, not for time, of:

Rope Climbs x 2-3 ascents

Handstand Walk x 15-20 Meters

(or work on Handstand Hold)

L-Sit x 30-45 seconds

B.  Six sets of:

Push Press + Jerk

Rest 2-3 minutes

C.  Four sets for times:

Power Clean x 6 reps

Rest 60 seconds

Shoulder to Overhead x 8 reps

Rest 60 seconds

Goal is to work on speed and efficiency here. Ascend in load for each of the four sets.

* Set 1 – 135/95 lbs

* Set 2 – 155/105 lbs

* Set 3 – 170/115 lbs

* Set 4 – 185/125 lbs

D. Three sets for times of:

10 Burpees

10 Handstand Push-Ups

10 Box Jumps (24″/20″)

Rest 60 seconds

A.  Rope Climbs 3x3, handstand Walk practice, L-Sits: 20,10,10 (just could not keep my feet up)

B.  165, 185, 195, 195, 205, 210

C. Power Cleans: 0:12, 0:15, 0:18, 0:27

STO: 0:17, 0:31, 0:40, 2:29!

The wheels fell off when I did my STOs @ 185#s.  Unbroken on the power cleans  and STO up until then (at least without dropping the bar on the STOs), but I went 3/1/1/1/1/1 with 185# STOs.

D. 2:40, 4:06, 7:05

HSPUs were just not there after all the jerks. Doubles the first round and part of the second. Singles the last round.

December 1st, 2012

Workout of the Day

A.  Two sets of:

L-Sit x Max Hold

Rest exactly 2 minutes

(Standard – Stack plates under feet to height of parallettes – set terminates if heels touch the plates.)

B.  Two sets of:

Muscle-Ups x Max Unbroken Reps

Rest exactly 60 seconds

C.  “Ten Minute Capacity Test”

For Max Reps (or Calories):

4 minutes of Rowing (for Calories)

Rest 60 seconds

3 Minutes of Pull-Ups

Rest 60 seconds

2 Minutes of Bodyweight Back Squat (3/4 Bodyweight Back Squats for Females)

(the barbell may begin from a rack during this portion of the test)

Rest 60 seconds

1 Minute of 135/95 lb. Shoulder to Overhead

(the barbell must originate from the ground to begin your set – you may not use a rack at any point during this 60 seconds)

Please post scores as follows:

Row Cals =

Pull-Ups =

Squats =

STO =

TOTAL =

A. 20, 17

B. 6, 6

C. Row Cals = 87

Pull-Ups = 57

Squats = 17

STO = 17

TOTAL = 178

Pull-ups were very off.  Squats felt much worse than last time.  STO felt pretty good

Last time (July 18th I think, 2012):

Row Cals = 87

Pull-Ups = 63

Squats = 15

STO = 16

TOTAL = 178

October 27th, 2012

Workout of the Day

A. Three sets for times of:

15 Chest-to-Bar Pull-Ups

50 Double-Unders

Rest 3-4 minutes

(These are sprint sets, you’re going to have to be quick as well as unbroken to give yourself an edge on other athletes . . . this is your chance to practice how to do that when the workout includes elements that most athletes can do unbroken. Are there ways you can speed up your pull-ups or double-unders without losing rhythm if you are required to do so in competition?)

B. Complete as many rounds and reps as possible in 20 minutes of:

4 Muscle-Ups

8 Handstand Push-Ups

16 Kettlebell Swings (32/24 kg)

(Compare your results to May 19, 2012.)

C. Three attempts at:

L-Sit x Max Hold

Rest as needed

D. **Coaches’ WOD:

6 Minute AMRAP:

12 Kettlebell swings w/2 pood KB

12 Box jumps, 30” box

12 Burpees

A. 2:20, 2:00, 1:55

Did regular pull-ups instead of C2Bs, because I wanted to practice going fast and unbroken on those, which I did. But double unders just OWNED me today

B. 4 + 7 HSPUs

Pretty good compared to last time. Scores were similar, 4+5 HSPUs, but that time I scaled the HSPUs with one abmat.

C. 16, 20, 15

D. 3+8 kettlebell swings (vs. 3+2 a few weeks ago)

September 1st, 2012

Workout of the Day

A.  Two sets of:

Unbroken Muscle-Ups x Max Reps

L-Sit x Max Hold

B.  For time:

25 Shoulder to Overhead (135/95 lbs)

50 Back Squats (135/95 lbs)

75 Pull-Ups

100 Kettlebell Swings (24/16 kg)

125 Double-Unders

C.  Rest until fully recovered, and then . . .

Three sets for max reps of:

30 seconds of GHD Sit-Ups

30 seconds of Rest

30 seconds of Double-Unders

30 seconds of Rest 

A. Muscle-ups: 3 singles x 2

L-sits: 15, 8 (horrible, could not keep my feet up)

B. 24:38-ish? Clock shut off at 10:10.  Estimated time

C. GHDs: 15/14/14

Double-unders: 35/18/30

July 18th, 2012 - Ten Minute Capacity Test

Workout of the Day

A.  Two sets of:

L-Sit x Max Hold

Rest exactly 2 minutes

(Standard – Stack plates under feet to height of parallettes – set terminates if heels touch the plates.)

B.  Two sets of:

Muscle-Ups x Max Unbroken Reps

Rest exactly 60 seconds

C.  “Ten Minute Capacity Test”

For Max Reps (or Calories):

4 minutes of Rowing (for Calories)

Rest 60 seconds

3 Minutes of Pull-Ups

Rest 60 seconds

2 Minutes of Bodyweight Back Squat (3/4 Bodyweight Back Squats for Females)

(the barbell may begin from a rack during this portion of the test)

Rest 60 seconds

1 Minute of 135/95 lb. Shoulder to Overhead

(the barbell must originate from the ground to begin your set – you may not use a rack at any point during this 60 seconds)

Please post scores as follows:

Row Cals =

Pull-Ups =

Squats =

STO =

TOTAL =

A) 19, 11 Having something under my feet on L-sits kills me

B) 6, 2*

Can't do multiple muscle-ups lately.  Have in the past.  Working on it.  Did 1 minute as many muscle-ups as possible twice, with a minute rest in between.

C)

87 calories

63 pull-ups

15 back squats at 220 lbs in one minute (Got mixed up with the time and stopped at one minute and let the bar drop, so only did one minute worth of squats)

16 STO

Total: 181