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"

June 3rd, 2014

WOD

1. Work up to 1RM Front Squat

2. DE Upper – Push Jerk 12 x 2 at 50-60% + bands (red) with 1 minute rest between sets

3.  Work up to 1 RM weighted Pull-up

4. Rings Dips, kipping max reps x 3. Rest as needed between sets

5. 3 x 5 of Good mornings

1. 285 x 1

2. 105 x 12 x 2 (50% plus red bands)

3. 90 lbs.

4. 20, 14, 11

5. 3 x 5 x 145#s

May 14th, 2014

WOD

1. Work up to 3 RM Dead lift

2. DE Upper – Push Press 19 x 3 at 50-60% + bands (purple) with 1 minute rest between sets

3. Work up to a 5 RM weighted pull-up

4. 3 sets of max unbroken kipping Ring dips, rest as needed

5. 3 x 10 back extensions

6. 3 sets of:

- 1 minute of farmers carry step-up for max reps

- 2 minute rest

1. 405 lbs. x 3

2. 105 x 9 x 3 explosive

3. 53 lbs. x 5

4. 15, 12, 10

5. Complete

6. 18, 18, 20 with 15@ plate in each hand

April 15th, 2014

Warmup 3x3 HSPUs 3x3 pistols
3 rm dl 395
15x95, 15x105, 10x115 OHS
5x5 weighted pull-ups
12.10.8.6.6 strict ring dips
3 rnds NFT of 25 doubleunders and 11 t2b
GHRs 2, 2x5 with smallest band

March 10, 2014

WOD

1. 5 x 5 weighted pull-ups

    5 x 15 thrusters

2. Tabata mashup 4 x each

Unbroken T2Bs

Box jumps, 24"

(Increase  rounds when you can get 4x10 UB on the T2Bs)

1. 25# 5 x 5

95# x 15

2. 10, 10, 8, 6 (I think)

Jan 10, 2014

WOD

Warm-up:

2k row

3 x 3 Sott’s Press

1. Work up heav-ish 5 Rep DL

2. 5 x max strict HSPUs with good form

3. AMRAP for 10 minutes (scaled from 20)

15 anchored sit-ups

21 deadlifts w/135#s

4. 5x5 weighted pull-ups

2K: 7:55

Sotts Press: 35# bar

1. 345x5

2. 3,4,3,3,3

3. 5 rounds + 15 sit-ups + 2 DL

4. 5x5x26#s

June 14th, 2013

Workout of the Day

A. Front Squat   - work up to 1 RM for today

B. Front Squat – 3 x 1 (3 sets of 1 rep) @ 90% of weight used for Part A)

C. Max chin-ups w/25# (DB) x 3 sets

D. Death By Ball Slam with a 2 Burpee Buy In

Perform 1 ball slam the 1st minute, 2 ball slams the 2nd minute, 3 ball slams the 3rd minute and so on until you cannot complete the required reps within the minute.

*At the top of each and every minute do 2 burpees before starting your ball slams.  Focus on landing flat footed, toes forward and in the athletic position throughout your burpees.

A. 285

Left side low back tweaked a little.  Stopped there and rolled it out

B. Skipped.  Felt better after rolling, but played it safe and moved on.

C. 5, 6, 6

D. 18 rounds + 18 ball slam (kind of mentally quit this round)

Used 20#m slam ball

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 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

November 19th, 2012

Workout of the Day

A.  Back Squat

* Set 1 – 5 reps @ 70-75%

* Set 2 – 3 reps @ 80-85%

* Set 3 – 1 rep @ 90-95%

* Sets 4-6 – 2 reps @ 90%

Rest 3 minutes

B.  Four sets of:

Shoulder Press x 5 reps

Rest 90 seconds

Strict Weighted Pull-Up x 3 reps

Rest 90 seconds

C.  Complete as many rounds and reps in 6 minutes as possible of:

5 Pull-Ups

10 Burpees

A. 235×5, 285×3, 315×1, 300x2x3

B. Press: 115, 135, 140, 115 lbs.

Pronated grip strict pull-ups: 53, 71, 81×2, 75 lbs.x3

Started with 140 lbs. again on my fourth set of presses, but after two reps my right shoulder did not feel right. Dropped the weight and did a set of 5 with 115 lbs.

C. 7 rounds

Not bad (for me). But I just could not get my butterfly kip going today. Pull-ups felt easy otherwise. Although the cycle time on the burpees was not crazy fast, it did not seem slow for me either.

November 6th, 2012

Workout of the Day

A. Three sets, not for time, of:

Handstand Walk x 10-15 Meters

Muscle-Ups x 3-6 reps

Kettlebell Snatch x 8-10 reps each arm

B. Six sets of:

Hang Clean + Power Clean + Jerk

(perform from high hang – keep chest vertical)

Rest 2 minutes

C. Three sets of:

Behind the Neck Jerk x 1 rep

Rest 60-90 seconds

Weighted Pull-Up x 2-3 reps

Rest 60-90 seconds

D. Complete as many rounds and reps as possible in 6 minutes of:

10 Ring Dips

10 Pull-Ups

A. Handstand Walk practice, Muscle-Ups:3 x3 singles, Kettlebell Snatch: 1 x 10 reps w/44 lbs.  2 x 10 w/53 lbs.

B. 155, 185, 185, 165, 175, 185

Had trouble getting under the bar/dropping on the jerks. Went down in weight to try to fix tech. Hang squat cleans and push jerks

C. Behind the Neck Jerk: 185, 195, 205 (f)

Same problem  as part B.

Weighted Pull-Up: 2 x 70# kb, 3x70#, 3x70#

D. Did our gym’s WOD, we are having an online competition with another gym on a once weekly basis.  For max reps:

2 min Games Style BJ 20”/16”

2 min Pull ups (chin over bar/no butterflys)

2 min DL 225/155 lbs.:

131 reps (50, jump up and step down - 47 kipping pull-ups - 34 deadlifts)

Deadlifts surprisingly hard.

October 1st, 2012

Workout of the Day

A.  Six sets of:

Halting Snatch-Grip Deadlift + Hang Snatch + Snatch

Rest 2-3 minutes between sets

B.  Three sets of:

Snatch-Grip Romanian Deadlift x 4-5 reps @ 4021

(use straps if you have them)

Rest 60-90 seconds

Strict Handstand Push-Ups x Max Reps (unbroken)

Rest 60-90 seconds

C.  Every minute, on the minute, for 12 minutes:

Even Minutes – Weighted (Stationary) Dips x 6-8 reps @ 2011

Odd Minutes – Weighted Supinated-Grip Pull-Ups x 6-8 reps @ 21X0

A.  135, 135, 135, 155, 155(F on the hang), 155 lbs.

B.  Snatch Grip Rom Deadlift: 185#x5, 195x5, 205x4 

     Strict HSPUs: 6, 7,6

C.  Dips: 8x20#, 5x20#, 6x15#, 6x15#, 6x12.5, 6x12.5

     Weighted Sup, Pull-ups: 6x20#, 6x20#, 6x15#, 6x12.5#, 6x12.5, 6x12.5

A little whipped after competition Saturday, traveling and poor (celebratory) food intake.  HSPUs felt pretty good today.  Did them w/hands on plates and abmat between plates.

July 16th, 2012

Workout of the Day

A.  In six sets or fewer, build to a 1-RM Back Squat

* Set 1 – 50% of possible 1-RM x 5 reps

* Set 2 – 75% of possible 1-RM x 3 reps

* Set 3 – 85% of possible 1-RM x 1 rep

* Set 4 – 90-95% of possible 1-RM x 1 rep

* Set 5 – Test 1-RM

* Set 6 (optional) – Exceed Set 5 weight

Rest as needed, but at least 3 minutes between sets of singles. Leave the weights on the bar when you finish, you’ll come back to this.

B.  In six sets or fewer, build to a 1-RM Weighted Pull-Up

Weighted Pull-Ups

C.  Back Squat x Max reps @ 85% of today’s 1-RM

* Load your bar with 85% of today’s 1-RM back squat weight and perform as many reps as possible.

D.  Five sets for max reps of:

Strict Handstand Push-Ups x Max reps @ 1010

(if you break tempo, you terminate the set – no resting at either the top or bottom)

Rest exactly 60 seconds

Perform these per Games standards – abmat sandwiched between two plates – the abmat should be the same level as the plates.

A. 380 lbs.

5 lb. PR. I was hoping for more, but I was not feeling strong on these today

B. Strict pullup w/119 lbs. (14 lb. PR)

C. 5 reps w/325 lbs. (85% of 380)

D. 5/4/4/3/2

January 1st, 2012

Workout of the Day

A.  Weighted Pull-Up

In 8 attempts or fewer, build to a heavy single.

B.  Three sets for times of:

1000 Meter Row

25 Pull-Ups

15 GHD Sit-Ups

Rest 6 minutes

A. 53-96-105-110(F)-107.5(F)-107.5(F)

8 lb. PR. Came really close to getting 110 & 107.5. Just could not get the last inch each time.

B. 5:11, 5:22, 5:28

Rows were rough today and my grip gave out a little early on the pull-ups. I got 12 unbroken the first 2 rounds and 10 the 3rd before I had to break them up. GHDs were unbroken but not very fast.

Weakness:

Did about 5 sets of unbroken double-unders mixed in with the weighted pull-ups and then after part B. 20 – 39 reps each time with an average of about 28.