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 25th, 2014

WOD

1. Work up to a 5 RM Press

2. Pause back squats: 12 x 2 with 65% (205 #s) @ 32X1

3. DE Pulls: Deadlifts 12 x 2, 50% + purple bands

4. 5 x 10 ring rows

1. 5 x 155 lbs.

2. 205#s 12 x 2

3. 225#s + purple bands 12 x 2

4. 10, 10, 8, 8, 8 (4 standard, 4 false grip)

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.

September 27th, 2013

WOD

1.  Metcon

5RFT:

5 Jerks, 155/105

10 Box Jump Overs, 24/20

2.  Skills

OTM x 15

Minute 1 complete 1 muscle up

Minute 2 complete 2 muscle ups

Minute 3 complete 3 muscle ups

Once you fail restart the ladder at 1 muscle up and begin the climb again.

1. 6:31 – scaled Jerks to 115#s

2. Scaled to 2 ring rows and 2 strict ring dips per muscle up

Did rounds 1-4, failed 5^th, started over 6-8, failed on 10^th (5 again), started over 11-13^th, failed 14^th (4 reps), then completed round 15 (1 rep-2/2)

September 24th, 2013

WOD

1.  Metcon

AMRAP 15:

6 HSPU

12 KBS, 70/53

200m Run

2.  Skills

10 x max unbroken C2B Pull ups, 1 minute rest between attempts.

1. 5 + 4 HSPUs

Scaled to 53# Russian KB swings, 4 HSPUs per round (did 6 unbroken HSPUs the first round) and 250m row for 200m run

2. ring rows for C2B pull-ups

Don’t remember exact #s

September 16th, 2013

WOD

1. Work up to 3 x 5 Press, across

2. 8 RFT

5 Ring rows

7 Snatch grip dead lifts with 115#s

9 Box Jumps @ 24”

3. Handstand holds (against wall)

1. 135#s 3 x 5 reps

2. 11:28

3.  3 x 30 seconds

Did some strict chin-ups and pull-ups!!!  First time since hurting my shoulder on August 9^th.  Yay progress!

September 9th, 2013

WOD

1.    Metcon

1.2.3.4.5... continue as high as possible, alternating between:

Power Clean, 205/140

Muscle up

2.  Snatch practice

1. 9 rounds + 4 PC

Scaled/subbed to 145# power clean and 2 ring rows & 2 strict ring dips in place of muscle-ups

2. Ugh! So tight in the right shoulder still

Did 1 power snatch + 3 OHS with 35# bar.

September 6th, 2013

WOD

1. Not for time:

3 reps of slow, good form Front Squats / Back Squats * until you can’t increase weight without sacrificing form

3 HSPUs with a 5 second pause at the top (x 5-6 sets for the HSPUs, leave them out after that)

Repeat*

* Start with front squats and go up in weight each round.  When you cannot go up in weight, start the next round with the same weight but do 3 back squats.  Go up in weight until you cannot go up another weight.

* 5-6 rounds of ring rows

2. 9-6-3-9-6-3 Ring Rows (unbroken) with 1 minute rest between rounds

3. 3 x 10 Back Extensions 

1. Worked up to 235# x 3 front squats and 295# x 3 back squats (compared to 195 x 5 and 265 x 5 last Friday, August 30th)

August 30th, 2013

WOD

1. Not for time:

5 reps of slow, good form Front Squats / Back Squats * until you can’t increase weight without sacrificing form

5 ring rows

Repeat*

* Start with front squats and go up in weight each round.  When you cannot go up in weight, start the next round with the same weight but do 3 back squats.  Go up in weight until you cannot go up another weight.

* 5-6 rounds of ring rows

1. Worked up to 195# x 5 front squats and 265# x 5 back squats (compared to 185 x 3 and 255 x 3 on August 23rd)

August 26th, 2013

WOD

1. For time:

21-15-9

Thrusters w/75 #s

Rings Rows

Ring Dips (Strict/non-kipping)

2. Light Snatches 

3x1

3. 3 sets, NFT

10 GHDs

10 Back extensions

Scaling/subbing due to injury sucks!

1. 9:55

2. 75#s

3. Complete.

August 23rd, 2013

WOD:

1.  Metcon

"Randy"

75 Power Snatches, 75/55

2.  Skills

OTMx12

Odd:  3-5 Squat Therapy

Even:  3-5 Muscle ups

**Scaled/subbed both**

1. 7:59

Scaled to 65#s

Had to go pretty slow as right shoulder is still pretty tight in the overhead position and I had to be pretty meticulous about form both on the way up and especially the way down to avoid re-tweaking my shoulder.

2. Subbed 5 scalled ring rows and 5 dips for muscle-ups

August 19th, 2013

WOD:

"Angie"

For time:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

**Scaled**

Time: 29:30

Subbed scaled ring rows (due to shoulder) for pull-ups

Wow! Sit-ups after both ring rows and push-ups was horrible!  My core was smoked after holding a plank in both position.  Got thru air squats in 2 unbroken sets of 50 reps.

August 17th, 2013

WOD

Felt a little wiped out and also in need of a heavy/strength day with a little lower intensity/volume.

1. Work up to a 5 RM Front Squat

2. Light snatch grip Romanian DLs

3: Tabata push-ups

4. Tabata ring rows

5. 3 rounds, not for time, of:

10 Hip extensions

10 back extensions

1. 255 lbs. x 5 (matched PR). 
I thought I got 265, but I think I may have miscounted the plates and only got 265#s

I was going to go for a set of 3 reps, but I was feeling pretty good at 3 reps so I went for 2 more and they felt pretty solid.  But my right lower back was feeling sore, so I stopped there (I was going to drop to 90% and then do 4 more sets)

2. Back still tight, so stayed really light at 135#s

3. Hit 15 reps the first 2 rounds, then dropped off and last few were 7 to 8.

4. Got 8 to 10 reps the first couple of rounds then dropped off to 4 reps

5. Done

August 15th, 2013

WOD

1.  Metcon

"Open 13.4"

AMRAP 7:

3.6.9.12....

Clean and Jerk, 135/95 – Scaled  big time today, see below

TTB

2.  Clean Complex

3 sets of: High Hang Squat + Hang Squat + Low Hang Squat + Split Jerk -  stay on the lighter side.

High Hang - Pockets.

Hang - Mid thigh.

Low Hang - below knees but off the floor.

3.  Strength

3x5 Push Press, climbing – subbed today, see below

1. round 4 + 10 Clean and jerks

Scaled to 85#s due to shoulder.  Went really light due to last weeks shoulder injury.  Feeling much better each day, but still slow going.

2. 70 reps (round of 12 + 10 Clean and Jerks)

Scaled to 85#s due to my shoulder injury.  It is getting better a bit each day, but still feels like slow going.

3. 3x5 dips and 3x5 ring rows.  Subbed due shoulder.

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.

February 1st, 2013

Workout of the Day

A. Five sets of:

Front Squat x 1 rep

* Set 1 – 70%

* Set 2 – 80%

* Set 3 – 90%

* Set 4 – 95%

* Set 5 – 100+%

Rest as needed

B. Take 15-20 minutes to build to a heavy Snatch

Let feel dictate the load for your lifting today – if you feel fast and your mechanics are good, keep building. If not, stay lighter and work on speed and mechanics.

C. “Lil’ Lauren”

Three rounds for time of:

225/155 lb Ground to Overhead x 5 reps

225/155 lb Deadlift x 10 reps

Handstand Push-Ups x 15 reps

D. Three sets of:

Weighted Hip Extension x 6-8 reps @ 4022

Rest as needed

Supine Ring Row x 10-12 reps @ 2111

(get as horizontal as possible – feet on a box if you can)

Rest as needed

A. Worked up to 245 lbs., 90% of my 275 lb. 1-RM Front Squat

Felt pretty good, but still staying relatively light

B. Split snatch.  175 and then failed at 185 (Split snatch PR is 180 lbs.)

C.  Not ready to go heavy overhead that many times mixed in with HSPUs.

Did Dianne and got 14:44, about a 50 second PR.

D. Tempo weighted Hip Extension, no weight: 8/6/6

Supine Ring Row, not totally horizontal: 12, 10, 10 – not unbroken (i.e. 10=6/4)

Need to continue to work on supine rows.

November 27th, 2012

Workout of the Day

A.  Three sets of:

Supine Ring Rows x 10-12 reps @ 2111

(get as horizontal as possible)

Rest 60 seconds

Weighted Stationary Dips x 4-6 reps @ 20X1

Rest 60 seconds

B.  Five sets for times of:

Row 500 Meters

15/10 Handstand Push-Ups

15 Toes to Bar

5/3 Muscle-Ups

Rest 4 minutes

A. 12 Ring Rows each set, but not unbroken

6 Dips @ #20/35/44 (probably should have pushed the weight a little more, but took my shoulder a while to warm up)

B. Scaled HSPUs to 10 each round (75 total HSPUs is still a little too much for me even with kipping)

6:22, 5:47, 6:06, 7:05, 6:53

The muscle-ups were pretty tough after the HSPUs and T2Bs. Still singling with those, but I don't think that I failed on any reps until 3rd or 4th round. I was able to get 5-6 kipping HSPUs unbroken to start those off each round, and I got through the 15 T2Bs unbroken and fast all 5 rounds.  It felt good to be able to count on knocking those out relatively easily/quickly.  Big improvement there.