August 7th, 2012

Workout of the Day

A.  Three sets, not for time, of:

Bridge-Ups x 5 reps of 10 second holds

V-Up x 10-12 reps   (V-Ups should be performed as quickly as possible)

Double-Unders x 30-40 reps

B.  Five sets of:

Snatch x 1.1.1

(rest 10 seconds between singles)

Rest 2-3 minutes between sets.

Perform all five sets at 80-90% (145 to 165lbs.) of your 1-RM.

C.  Four sets for times of:

155/105 lb Squat Clean x 6 reps

Rest 90 seconds

Goal here is speed and efficiency. Success is quick completion of each set and easy recovery. Each set should be the same or quicker than the prior set – quicker as you learn a better rhythm in the cycling of the weight.

D.  Five sets of:

Back Squat x 6 reps

* Set 1 – 65% of 1-RM

* Set 2 – 70%

* Set 3 – 75%

* Set 4 – 80%

* Set 5 – 80-85%

Rest 2 minutes between sets.

A- Done. Did 10 double-unders each round unbroken. Still babying my foot and will be for awhile

B- 135-145-150(F@3)-145-145

Sqt snatch. Pull felt good. Shoulders a little tired.

C- :22-:21-:20-:20

Felt good to get these unbroken with relative ease.

D- (High bar 1 RM 350) 225-245-265-280-285

Switching from low bar to a more high bar/Olympic style squat. Low bar squat max is 380. I made a swag and put my high bar squat at 350 lbs.

August 6th, 2012

Workout of the Day

A.  Eight sets of:

Clean x 1.1.1

(rest 10 seconds between singles – try to perform all sets at or above 85% of your 1-RM)

Rest 90-120 seconds

Strict Overhead Press x 3-4 reps

(complete all sets with between 80-90% of your 1-RM)

Rest 90-120 seconds

B.  One set of:

Strict Overhead Press x 10 reps @ 65-70% of 1-RM

C.  Six sets of:

Row 300 Meters

10 Burpees

5 Man-Makers (55/35 lb DBs)

Rest 3 minutes

A: 205 lbs for the (squat) cleans

135 lbs. x 3 strict press

(went a little light on both, feeling Friday and Saturday's WODs)

B: 115 lbs.

C: Used a pair of 45# DBs for MMs(no 55#ers available)

2:29

2:47

3:04

3:17

3:17

3:10

August 4th, 2012

Workout of the Day

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

Clean and Jerk x 1 rep

Minutes 1-2 = 70% of 1-RM

Minutes 3-4 = 75% of 1-RM

Minutes 5-6 = 80% of 1-RM

Minutes 7-8 = 85% of 1-RM

Minutes 9-10 = 90% of 1-RM

Minutes 11-12 = 95% of 1-RM

C.  3 rounds for time, of:

15 Hang power cleans w/135 lbs.

15 Burpees

D.  Ten sets for max reps of:

20 seconds of Chest-to-Bar Pull-Ups

40 seconds of Rest

A. 165, 165, 175, 175, 190, 190, 200, 200, 210, 210, 225 (F), 225 (F)

B. 7:43

D. 11, 7, 9, 8, 8, 7, 8, 7, 6, 7

Another long day of driving back.  Worked out in the afternoon.  Did a little bit of yesterday's CF Invictus WOD + today's WOD at CF Snohomish.  Upset with failing on the last 2 minutes, but squat cleans are a weakness for me and I let them get me today.  Need to practice a stronger bottom position on the squat clean and not just fall into it.

August 3rd, 2012

Workout of the Day

Front Squat

Set 1 – 3 reps @ 80% of 1-RM

Set 2 – 2 reps @ 85-90%

Set 3 – 1 rep @ 90-95%

Set 4 – 5 reps @ 65%

Set 5 – 5 reps @ 70%

Set 6 – 5 reps @ 75%

Set 7 – 5 reps @ 80%

Set 8 – 4-5 reps @ 85%

Rest 2 minutes between sets.

Front Squats:

3 x240

2 x 255

1 x 270

5 x 195

5 x 210

5 x 225

5 x 240

4 x 255

Really not feeling it today.  Went on a company 'team-building' activity of wine tasting after driving 3 hours to Yakima and then having a 3 hour meeting.  I was running late for the meeting and skipped lunch.  So basically had nothing to eat from 7:30 AM to 6:30 PM, unless you count the wine tasting at 6 (yes, 6!) wineries in 3.5 hours.  A little rough today.  Here is the link to what I should have done. CF Invictus, August 3rd, 2012

August 1st, 2012

Workout of the Day

A.  Three sets, not for time, of:

Kettlebell Snatch x 8-10 reps

Skin the Cat x 4-6 reps

Strict Toes to Bar x 8-10 reps @ 3010

(try to control the descent – 3 seconds – from top to full hang)

B.  Five sets of:

Power/Push Jerk x 2-3 reps

(try to work between 65-85% of your 1-RM . . . as long as you can bring it down safely)

Rest 2 minutes between sets.

C.  Four sets for max reps of:

Against a 3-minute running clock, complete:

Row 500 Meters

Handstand Push-Ups x Max Reps

Rest 3 minutes

A. 3 rounds of:

10 x 53# KB snatch per arm

6 x Skin the cats

8 x Strict, tempo T2Bs (split in 5/3)

B. Power/Push Jerk

155 lbs., 165, 175, 185, 195 (all x 3)

C. 8,8,9,7

Scaled with 1 abmat

D. (make-up from yesterday)

Three sets, not for time, of:

Glute-Ham Raise x 6reps @ 20X1 (split up 4/2)

20 x GHD sit-ups