Tuesday, January 24, 2012

A. 150 Double Unders

B. 2 man team
6 rounds of: (3 each)
5 Power Clean, 135/95
10 Front Squat
5 Jerk
20 Pullups
-alternating with partner

Monday, June 20, 2011: Week 3, Workout 11

10:30AM

Warmup:
Double Unders, mobility, 5:00 KB work/juggling
5:00 Strict MU work
-did negatives from the top to work on strength through the middle of the movement

Strength/Full Body:
Power Snatch 3-3-3-1-1-1
115-125-135-155-165-170[F]

MetCon:
AMRAP in 15:00
5 Power Cleans, 135#
10 Pistols (5 each leg)
15 Double Unders

Total = 7 Rds.

Durability:
1 mile run, 80% effort
Time - 7:54

Daily Report:

• Body: Shoulders and chest are sore form the weighted ring dips on Friday.
  
• Sleep: 9 hrs, quality
• Nutrition: solid, 1 small cup coffee, 5g Vit. C, 10,000 I.U. Vit. D, 4g fish oil, 2g MSM, 2g Glutamine
• Notes: Almost 100% recovered from my illness. Have some residual congestion in my chest but other than that I'm great. Power snatch went well today. Missed 170# out front. This would have been a PR but I just couldn't stick it. The metcon was good too. It's been a while since I have worked on pistols. Towards the end I had to move to a scaled version with my foot behind my leg just to get them done and keep moving. 80% effort on the run should have been closer to 7.5 minutes according to the math. I will start figuring out efforts before hand. Fells good to get back after it after a few days rest.
  

Wednesday, June 15, 2011: Week 2, Workout 9

3:00 PM

Warmup:
400m run
mobility/ROM
5:00 HSPU work

Strength/Lower Body:
Hack Squat 3-3-3-1-1-1

Met-Con:
For time:
50 Thrusters, 45#
40 DU's
30 KB swings, 53#
20 Overhead Lunges, 45#
10 Burpees

Time - 4:52

Monday, June 6, 2011: Week 1, Day 1

3:30 PM

Warmup:
A1. 20 cal. row - :48
A2. Mobility
A3. HSPU work 5:00, 20 kipped

Strength/Full Body:
B. Hang Power Snatch 3-3-3-1-1-1
115-125-135-155[F]-155-165

Met-Con:
C. For time:
50 pullups
50 KB Swings, 53# (American)
50 Double Unders
50 OHS, 95#

Time - 10:37

Daily Report:

• Body: Everything feels great.
  
• Sleep: 10 hrs decent. Watched the Mav's game the night before and had some beers, which usually makes me not sleep so well.
• Nutrition: Solid
• Notes: Missed the first attempt at 155 out front. Solid on the second. Made 165, which was a little shaky but matches my current 1RM PR. The met-con was tough. Hit the shoulders pretty hard. Broke the pullups in 30-10-6-4, KB Swings in 25-15-10, DU's unbroken, OHS 5 sets of 10. Wrists and quads were really feeling it in the OHS.
  

Friday, May 27, 2011

WEEK 4, WOD 20

7:00 AM

A. Mobility/ROM

B. Jerk, Heavy single
165-185-195-205-215-220[F]

C. 5 rounds for time of:
10 man-makers, 35#
50 DU's

Time - 14:38

Daily Report:

• Body: hip flexors are tight today from the ruck yesterday. Shoulders and traps are a little sore as well.
  
• Sleep: 7.5 hrs
• Nutrition: Paleo + dairy, will be at the Byron Nelson today so will probably have some beer. 4g fish oil, 5g Vit. C
• Notes: Jerks went ok this morning. I still think I have trouble hitting maximal weights in the morning. I've done 235 off the front and 245 off the back, just couldn't lock out 220 this morning. The metcon sucked. Man-makers are brutal. Combined with DU's this one was a shoulder smoker. I think I am ready for a couple days of rest.