June 6th, 2014

WOD

1. Work up to 1 RM Split Jerk

4. DE Squat – Back squat 10 x 3 at 55% + bands (red) with 1 minute rest between sets

3. 3 x 10 strict pull-ups with weight

4. 3 x 10 reps of Glute Ham Raises

1. 225 lbs.

2. 175#s/55% plus red bands

3. 26#s x 9, 6, 4

4. 9, 6, 4"

May 9th, 2041

WOD

1. Work up to 1 RM Split jerk

2. DE Squat – back squat 12 x 2 at 50-60% + bands (red + purple) with 1 minute rest between sets

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

4. 3 x 10 to 12 Strict pull-ups

5. 3 x 5 Glue ham raises

1. 215 lbs.

2. 205 x 12 x 2. Pause 2 seconds, 2 explosive.  Plus purple and red band.

3. 225 x 12 x 2.  Plus purple and red band.

4. 12, 8, 8

5. 5, 5, 5 with purple band

July 18th, 2013

Workout of the Day

1.  Metcon

AMRAP 12:

100 Wall Balls

200 Double Unders

50 Wall Balls

100 Double Unders

2.  Clean and Jerk Technique

OTM x 10

2 Squat Cleans + 2 Split Jerks at 65%

3.  Strength

5 x 5 Dead Lifts, TnG across.

1. 292 (100 wallballs + 192 double-unders)...ugh! Double-unders did not come easy today.

2. Complete w/155#s (65%)

3. 315 lbs. across

January 2nd, 2013

Workout of the Day

A. Three sets of:

Jerk Balance x 2-3 reps

Rest as needed

B. Take 15-20 minutes to build to a heavy Split Jerk

C. For times:

Row 500 Meters

15 Shoulder to Overhead (135/95 lb)

Rest 3 minutes

Row 500 Meters

20 Shoulder to Overhead (115/85 lb)

Rest 3 minutes

Row 500 Meters

25 Shoulder to Overhead (95/65 lb)

D. Two sets for max reps:

Stationary Dips x Max Reps @ 1011

(pause at full elbow extension every rep)

Rest 3 minutes

Cash out:

95 STO 2 x 15 reps with 2 minutes between sets.

- 15 reps unbroken

- 12 and then pause at shoulder

A.  95 lbs-115-135

Stayed light and focused on form

B.  Worked up to 225 lbs.

C. 2:47, 2:56, 2:51

Paused at the shoulder, but never put the bar down.  Still need to work on rhythm and pushing the truly unbroken overhead reps, but pretty happy that I just did not put the barbell down. 

D. 14, 14 (Should have pushed the first set a few more reps)

I am really enjoying the new cycle (which started Monday). Last 3 days of training were by no means 'easy', but they felt really good!

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.

October 24th, 2012

Workout of the Day 

A.  Four sets of:

Jerk Balance x 3 reps

Rest as needed

This is skill work – don’t worry about the loading, just begin to focus on aggressively stepping your front foot into position on your jerk.

(Thanks to Catalyst Athletics for the excellent Jerk Balance demo video.)

B.  Six to eight sets of:

Split Jerk x 1 rep @ 80-90%

Rest as needed

C.  Three sets of:

Muscle-Ups x Max Unbroken Reps

Rest 30 seconds

Weighted Stationary Dips x 5 reps

Rest 30 seconds

Weighted Stationary Dips x 5 reps

Rest 30 seconds

Stationary Dips (Bodyweight Only) x Max Unbroken Reps

Rest 30 seconds

Row 500 Meters @ 85-90% pace

(work on speed start, followed by perfect mechanics)

Rest 2-3 minutes

A) 95 x 3 x 4

B) 185 – 185 – 185 – 185 – 195 - 205

C) 5 (singles)-5x20#-5x20#-10-1:35.
5 (singles)-5x20#-5x20#-11-1:39.
5 (singles)-5x20#-5x20#-5-1:40.

October 3rd, 2012

Workout of the Day

A.  Three sets, not for time, of:

Muscle-Up x 3-6 reps

V-Ups x 15-20 reps

(perform as quickly as possible)

Rope Climb x 2 ascents

B.  Take 15 minutes to build to a heavy Jerk

C.  Complete as many rounds and reps as possible in 12 minutes of:

10 Handstand Push-Ups

15 Wall Ball Shots*

25 Kettlebell Swings (24/16 kg)

*Males, if you have a 30 lb ball, use it. Ladies, 20 lbs should suit you well. Note weight of ball used.

IMMEDIATELY FOLLOWING THE 12-MINUTE AMRAP . . .

For time:

60 Pull-Ups

For C, note your results as follows:

8 + 22 reps, 1:42

A. 3 single muscle-ups x 3 rounds

15 V-ups x 3 rounds

2 rope climbs x 3 rounds

B. 205#

C. 2 + 3 reps, 3:48

20# WB, no 30#er. But Christmas is coming :)

Still can’t string together muscle-ups, argh!

Shoulders felt tired & tight today and both the jerks and the HSPUs did not go well. HSPUs normally give me trouble anyway, but I just hit the wall after the first 10 reps. Struggled to get 1-2 reps at a time after that.

Unbroken on wall-balls & kettlebell swings

September 17th, 2012

Workout of the Day

A.  Six sets of:

Halting Snatch Deadlift + Snatch Pull + Power Snatch + Snatch

Rest 2-3 minutes

B.  Over the course of 8 sets, build to a 90-95% of 1-RM Split Jerk

C.  Back Squat

* Set 1 – 5 reps @ 80% of 1-RM

* Set 2 – 3 reps @ 85-90%

* Set 3 – 1 rep @ 90-95%

* Sets 4-6 – 10 reps @ 65-75%

Rest 2 minutes between sets.

A. 115, 135, 145, 155, 155, 165(F)

Failed on full snatch on last set. Bar ended up a little behind me overhead.

B. 135, 155, 175, 185, 195, 205, 215, 215 (F)

C. 280, 305, 325, 245