March 24th, 2013

Workout of the Day

A. Complete as many reps as possible in 4 minutes of:

1 Clean (power or full) 205#s

1 Chest-to-Bar Pull-Up

2 Cleans

2 Chest-to-Bar Pull-Ups. . . and so on up the ladder

**Rest exactly 8 minutes, and then:**

B. Complete as many reps as possible in 4 minutes of:

1 Clean (power or full) 155#s

1 Chest-to-Bar Pull-Up

2 Cleans

2 Chest-to-Bar Pull-Ups. . . and so on up the ladder

December 8^th, 2011

5 rounds + 6 PC/3 C2B

6 rounds + 7 PC/1 C2B

2 rounds + 250 row/23 KBS

December 2012

A) 6 Rnds + 2 Power Clns (+ 5 reps from 2011)

B) 6 Rnds + 13 reps (7 PC/6 C2B)

+ 5 reps from 201

C) 2 rnds + 25 KBS

+ 2 reps from last time

Today

A) 5 + 5 PC

B) 6 + 5 PC

Slipping…L

One a brighter note, my daughter Joanie worked out with me today.  She did:

A. Complete as many reps as possible in 4 minutes of:

1 Deadlift with 52 #s

1 Banded Pull-Up

2 Deadlift with 52 #s

2 Banded Pull-Ups

**Rest exactly 8 minutes, and then:**

B. Complete as many reps as possible in 4 minutes of:

1 Deadlift with 42 #s

1 Banded Pull-Up

2 Deadlift with 42 #s

2 Banded Pull-Ups

A. 4 rounds + 5 DLs

B. 5 + 6 DLs

March 19th, 2013

Workout of the Day

A. Three sets, not for time, of:

Double-Unders x 40-50 reps

Muscle-Ups x 3-8 reps

Kettlebell Push Press x 10 reps

(pause for 2 full seconds overhead and work on pulling your rib cage down and stabilizing)

B. Take 15 minutes to build to today’s heavy Clean & Jerk

C. For Max Reps:

30 seconds of Ground to Overhead (155/105 lb)

90 seconds of Rest

30 seconds of Ground to Overhead (170/115 lb)

90 seconds of Rest

30 seconds of Ground to Overhead (185/125 lb)

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

10 Chest-to-Bar Pull-Ups

20 Wall Ball Shots (20/14 lb.)

A. DUs: 40, 40, 37 (unbroken)

Muscle-ups: 4,4,4 (singles)

KB Push press: 35, 44, 44

B. 215

Clean a little off. Jerk was pretty solid.  Just not a lot of zip after yesterday

C.  Scaled weights to 145, 155, 175

5, 4, 4

Slow today.

D. Did C2Bs & thrusters yesterday

Modified to..

6 min AMRAP:

- 10 burpees (Open standards)

- 10 wall ball shots w/30 poundball

4 + 3 burpeees

March 18th, 2013

Workout of the Day

1.  Overhead Squats

5 x 5 OTM, climbing to a heavy (not max) weight.  These can be taken from a rack.

1.  AMRAP 20:

10 Thrusters w/115 lbs.

10 C2B

3.  GHDSU

3x25 reps, not for time.

1. 135-145(F @ 4 rep)-135-135-135

2. Did 4 rounds for time, 9:27

3. skipped

March 16th

Workout of the Day

A. Three sets for times of:

6/4 Muscle-Ups

12 Handstand Push-Ups

12 Toes to Bar

Rest 2 minutes

B. Four sets of:

Bench Press

Rest 2 minutes

Weighted Chest-to-Bar Pull-Up

Rest 2 minutes

Rep Scheme for both Bench and Pull-Ups:

*Set 1 – 3 reps @ 80%

*Set 2 – 2 reps @ 90%

*Set 3 – 1 rep @ 95%

*Set 4 – 1 rep @ 95+%

C. One set for max reps of:

Bench Press @ 80% of today’s heaviest single

If the athlete pauses more than 2 seconds at the top, the set should be terminated.

D. Three rounds for time of:

20 Walking Lunges with KBs (24/16 kg)

20 Chest-to-Bar Pull-Ups

20 Ring Dips

A. Did not do this for time. Feeling a little blown out today.

Scaled to 4 muscle ups, 8 HSPUs, 12 T2Bs x 3

B. 225/20, 255/35, 270/40, 275/40

C. Skipped. Had to break down the bench press set up before class

D. 13:12

March 9th, 2013

Workout of the Day

A. Three sets for times of:

15 Pull-Ups

20 Shoulder to Overhead (95/65 lbs)

25 Push-Ups

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. 2:21 – 2:58 – 2:41

B. 847 – 581 - 320

Sort of wiped out from yesterday.  Tried to a do a low intensity ‘recovery row Friday afternoon and just was not feeling it all and stopped rowing at about 2 minutes in.

Short Workout today.