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 8, 2011: Week 1, Day 3

4:00 PM

A1. Row, easy
A2. Mobility/ROM

Strength: Lower Body
B. Hack Squat 5-5-5-3-3-3
225-245-255-275-295-315[F]

Met-Con
C. 12-9-6-3
Power Cleans, 185#
Box Jumps, 30"

Time - 6:36

D. Stretch

Daily Report:

• Body: Chest and shoulders are sore.
• Sleep: 7 hrs, poor
• Nutrition: 1 cup coffee, paleo foods, no fruit, 4g fish oil. PWO: 2g glutamine, 2g MSM
• Notes: Haven't ever really played around with the hack squat. It got tough fast and form started to fail a little on the heavier weights. Got 315 up to my knees before the angle was too great and couldn't get it over my hamstrings. The point of the exercise is to maintain an upright position similar to a front squat or high bar back squat. The met-con got tough fast. The weight got heavy, but I felt good afterward.