May 6th, 2014

Warm-up

3 x 3 HSPUs

3 x 5 ring rows (explosive up) with a false grip

3 x 3 pistols

1. Work up to 3 RM Front squat

2. DE Upper - Press 12 x 3 at 50-60% + bands (red + purple) with 1 minute rest between sets

3. Pendley row, 3 X 5 heavy

4. 3 x 5 barbell walking lunges

5. Barbell good mornings 3 x 5

6. 3 x 10 strict  Ring dips

7. 2 x 100 one-armed Farmers Walks

1. 245 lbs. x 3

2. 105 x 12 x 3 explosive

3. 185 lbs. x 3 x 5

4. 3 x 5 x 95

5. 95, 95, 95

6. 10, 10, 7

April 29th, 2014

WOD

Warm-up

3 x 3 HSPUs

3 x 5 ring rows (explosive up) with a false grip

3 x 3 pistols

1. Work up to 3 RM OHS

2. DE Upper/Press - Strict Press 12 x 3 at 50-60% + bands with 1 minute rest between sets
3. Work up to 3 RM chin-up

4. 3 x 5 elevated rear foot split squats
5. 3 x 10 to 15 Ring push-ups

6. 2 x 100 one-armed Farmers Walks

1. 165 lbs. x 3

2. 95 x 12 x 3 explosive
3. 70 lbs. x 3
4. 3 x 5 x 65?

5. 15, 12, 10

6. 70# KB 2 x 100 each side.

April 22nd, 2014

WOD

Warm-up

3 x 3 HSPUs

3 x 5 ring rows (explosive up)

3 x 3 pistols

1. Work up to 3 RM back squat

2. Work up to 1 RM pull-up

3. DE Upper/Press - Strict Press 12 x 3 at 50% (85#s) with 1 minute rest between sets

4. 3 x 12 Back/hip extension

5. 2 x 100 one-armed Farmers Walks

1. 285 lbs. x 3

2. 80 lbs. x 1

3. 85 x 12 x 3 explosive

4. 12, 12, 10

5. 70# KB 2 x 100 each side.

April 18th, 2014

WOD

Warm-up:

Included 3 x 3 pistols

Windmills 5 x 20 #s each side

3 x 3 HSPUs

WOD:

12 AMRAP

Row 20 Cals

10 Push-ups

Score 7 rounds + 8 cals

Still a little stiff in back, hip and neck.  Stayed with light loads and just moved a little bit.

March 17th, 2014

WOD

Warm up: row 2K

1. 3 x 20 reps Back Squat

2. 3 Rounds of:

 - 12 to 15 reps push jerks

 - max reps strict pull-ups

3. 3 rounds, not for time:

- GHRs 5-10 reps

- 4-5 pistols, each leg

1. 20, 20, 15/5 w/175 #s

2. 12, 12, 10 w/135

12, 10, 10 pull-ups

3. 7,6,6 w/red band

4 pistols each leg

October 7th, 2013

Took the last 3 days off and started up a 6 month muscle/strength gain program today run by the team from Barbell Shrugged.

WOD - DAY 1

1. Hang Power Snatch (3 @ 50%, 3 @ 60%, 3 @ 65%, 2 x 2 @ 70%)

2. Barbell Walking Lunge (5 x 5), per leg

3. Power Jerk, behind the neck (3 @ 50%, 3 @ 60%, 3 @ 65%, 2 x 2 @ 70%)

4. Conditioning:

10 Rounds for time each round:

6 Pull-ups

6 Push-ups

6 Pistols or 12 jump lunges (per leg)

rest 2 min between rounds

1. 75 lbs. x3, 85x3, 95x3, 105x2x2*

2. 105 lbs. 5 x 5 per leg

3. 75 lbs. x3, 85x3, 95x3, 105x2x2*

*Stayed pretty light on snatches and jerks due to my right shoulder still being somewhat banged up

4. Did kipping pull-ups first 3-4 rounds, then switched to strict due to shoulder.

Did pistols up to round 7.  Was over 30 seconds slower than fastest round, so scaled back to jumping lunges to keep intensity/conditioning effect up

1 – 1:15

2 – 0:57

3 – 1:31

4 – 1:26

5 – 1:23

6 – 1:24

7 – 1:38

8 – 1:03

9 – 0:56

10 – 1:02

August 9th, 2013

WOD

1.  Metcon (Mr. Perfect)

10.8.6.4.2 of: Parallette HSPU - head to the ground is RX.

2.4.6.8.10 of:  Power Clean, 225/155 

2.  Skills

OTMx12

Odd:  4-10 Pistols

Even:  6-12 TTB

1. 16:53

Scaled to standard HSPUs and 205 lb. PCs.  HSPUs and power cleans felt a little better today.  I was pulling early towards the start of this metcon, but was able to fix that a couple rounds in.

2. Started with 10 alternating pistols (5 each leg)/12 T2Bs and that lasted the first 4 rounds.  Then 8 pistols/8-9 T2Bs the last two rounds.  My T2B form started to break after 7-8 reps, so I stopped there each round vs. practicing crappy form.  Pistols just harder.  Both felt really good the first 3 rounds.

***Note: realized later that I injured my shoulder today***

July 30th, 2013

WOD

1.    Metcon

"AMRAP 10 Fran"

Complete 21-15-9-21-15-9...as many times as possible in 10 minutes.

Thrusters, 95

Pull ups

2.  Skills

OTM x 10

6 Pistols, alternating 3 each leg

1. 1 round + 45 reps

135 total

2. Done. Pistols felt pretty good consider I did Fran right before.

March 29th, 2013

Workout of the Day

A. Work up to a heavy 1 rep Front Squat

B. Back Squat as many reps as possible with that weight

C. Every Minute On The Minute for 10 minutes

Odd Minutes - 4 Muscle-ups

Even Minutes - 10 alternating pistols

A. 295 Felt pretty good, but stopped here as it was starting to feel pretty heavy

B. Did five reps.  Did not want to push it much today, a little sore

C. Got all reps.  Did pistols in inov-8s

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.

December 14th, 2012

Workout of the Day

A.  Three sets, not for time, of:

Bar Muscle-Ups x 2-4 reps

Alternating Pistols x 12-16 reps

Handstand Walk x 10-15 meters

B.  Three sets of:

Front Squat x 2 reps @ 75-80%

(work on SPEED out of the bottom)

Rest 15-20 seconds

Tall Box Jump x 1.1.1

(rest 10 seconds between singles)

Rest as needed

C.  Every two minutes, for a total of 20 minutes (10 sets) of:

Snatch

* Sets 1-2 – 2 reps @ 70-75%

* Sets 3-4 – 2 reps @ 75-80%

* Sets 5-6 – 2 reps @ 80-85%

* Sets 7-8 – 1 rep @ 85-90%

* Sets 9-10 – 1 rep @ 90-95%

D. Three sets of:

Dead-Stop Front Squat x 3 reps

Rest 2-3 minutes

Work as heavy as possible here.

Had to work out in my garage today, so a little limited

A.Butterfly pull-ups 10/10/10

Pistols 12/12/12

Handstand holds

B. FS-205, 215, 220

Jumps- 35"/35"/35"

35” is the biggest jump I could build to because of material limits in garage. 

C. 1-2: 135 lbs.  

3-4: 145

5-6: 155(Fx2 set 5, got both on set 6)

7-8: 160 (1 rep + 1 fail set 7, got both on set 8)

9-10: 165 (1 rep +1 fail set 9/ failed 3 times on set 10)

All full squat snatches. Singles today, I did not string the reps together.

D. 185, 200, 210

No cage. Did a full 2 second stop at the very bottom in a deep squat.

November 2nd, 2012

Workout of the Day

A.  Three sets, not for time, of:

Box Jumps x 10-12 reps

(if you cannot rebound from a 24/20″ box, choose a smaller box until you establish the rhythm)

Unbroken Pistols x 4-6 reps each leg

Unbroken Toes to Bar x 10-12 reps

B.  Back Squat

*Set 1 – 5 reps @ 70-75%....235 to 250

*Set 2 – 3 reps @ 80-85%....270 to 285

*Sets 3-5 – 1 rep @ 90-95%....300 to 320

Rest 2 minutes between sets.

C.  Every minute, on the minute, for 20 minutes:

Hang Clean + Clean

Minutes:

1-2 @ 50% of 1-RM Clean…125

3-4 @ 60%....150

5-8 @ 70%....175

9-12 @ 75%....185

13-16 @ 80%....200

17-20 @ 85-90%....210 to 225

D.  Three sets of:

Weighted Hip Extensions x 6-8 reps @ 4022

Rest 60 seconds

Strict Toes to Bar x 6-8 reps @ 3010

Rest 60 seconds

A.  12/12/12 (20” inch to practice ‘bounding’)

4/4/6 (pistols really wobbly. Lack of practice = lack of balance for me)

12/12/12 (felt good)

B.  Back Squat

5x235, 275 x3, 1x305, 1x315, 1x325

C.  1-RM 250 Clean

1-2 @ 50% of 1-RM Clean…125

3-4 @ 60%....150

5-8 @ 70%....175

9-12 @ 75%....185

13-16 @ 80%....200

17-20 @ 85-90%....210 , 210 (PR),215 (PR), 215)

Hang power/power cleans minutes 1-10.  Hang Squat/squat clean minutes 11-20

Finally feeling like I am making some real progress on my hang cleans and snatches thanks to programming and coaching received at the CF Invictus athlete’s camp.  Thanks!!!

D.  Weighted Hip Extensions:15x6, 10x6, 10x6

Strict Toes to Bar: 6, 6, 4/1/1 (Hard!)

October 2nd, 2012

Workout of the Day

A.  Three sets, not for time, of:

Double-Unders x 40 reps

Pistols x 3-4 reps each leg

Toes to Bar x 10 reps

B.  Every minute, on the minute, for 10 minutes:

Power Clean x 2 reps @ 80-85% of 1-RM Clean

C.  Back Squat

* Set 1 – 5 reps @ 75%

* Set 2 – 3 reps @ 85%

* Set 3 – 1 rep @ 90%

* Sets 4-6 – 5 reps @ 85%

Rest 2-3 minutes between sets.

D.  Four sets for times of:

Row 350 Meters

Rest exactly 60 seconds

A. Complete.  

Double-unders broken up. Little bit wobbly on the pistols on my left leg.

B.Went with 85%, 215 lbs.

Got all reps but technique was a little off for the first 5-6 minutes. All singles

C. Back Squat

Based on 350 1-RM

75%/260 lbs. x 5

85%/300 x 3

315/90% x 1

300 x 5 (these were really ugly, so I dropped down 20#s)

280 x 5

280 x 5

D. 1:04, 1:05, 1:06, 1:06

I am still struggling to adjust to high bar vs. low bar squats.   I did low bar squats for about a year and half prior to switching back this June, ever since then I periodically get pain in my right knee when I squat and have not PR’d . I may need to humble myself on the weight used until my form on these gets better.

December 1st, 2011

A. Three sets, not for time, of:

Double-Unders x 30 reps

Pistols x 5 reps each leg

Handstand Walk x 20 meters

B. Four sets of:

Deadlift x 5 reps

(build to a heavy 5 over the four sets)

C. Five sets for times of:

-Deadlift x 8 reps @ 85% of today’s 5-RM

-Unbroken Wall Ball Shots x 25 reps

-Rest 3 minutes

A. Unbroken double-unders 1st 2 rounds, then lost them a little the 3rd. Pistols felt good, finally getting the hang of the balance for these. Handstand walks were scaled to 1.5 to 2 minutes of handstand walk practice per round. I am train wreck on these. If I had gone for the 20 meter distance, part A would have taken 20 minutes longer.

B. 365 #s x 5

C. Used 310#s for the deadlift on the wod. Had to break them up a bit. All wall balls were unbroken. Total time 19:36. Intervals 1:27, 1:27, 1:31, 1:34, 1:37.