October 31, 2012

A.

10 minutes continuous Prowler Push (alternate hi & low push)

/B.

Every minute, on the minute, for 12 minutes:
2 Deadlifts + 20% chain

C.
Reverse Hypers - 3 X 15

Results:
A) Complete - kept it light.
B) 365 + 100 lb chain - this was rough the last few minutes.
C) Complete

just a reminder, y'all.

October 30, 2012

Taking a little recovery period. Body has been feeling pretty beat up. Primarily aerobic restoration work, gymnastics work, and mobility, but put myself through a fun little conditioning piece this evening:

3 sets of:
Run 400m
15 Handstand Push-ups
15 ft Rope Climb X 2 (start from a seated position)

Rest 3 minutes

-3:15, 3:00, 2:51

Great session. Negative splits each round, and re-learning my "engine". Great to have my roommate/de facto  running coach on hand to lend his expertise.

Strong runner - not an oxymoron no mo'.

October 26, 2012

#crossfrat #Eff300FY

October 24, 2012

A.

Four sets of:

Jerk Balance x 3 reps

Rest as needed

This is skill work – don’t worry about the loading, just begin to focus on aggressively stepping your front foot into position on your jerk.

B.
Six to eight sets of:
Split Jerk x 1 rep @ 80-90%
Rest as needed

C.

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

185/135 lb Power Clean x 3 reps

30″/24″ Box Jump x 6 reps

Chest-to-Bar Pull-Ups x 9 reps

Rest exactly 4 minutes, and then . . .

D.

Complete as many rounds and reps as possible in 4 minutes of:

185/135 lb Shoulder to Overhead x 2 reps

24″/20″ Burpee Over the Box x 4 reps

Pull-Ups x 6 reps

(6:00 pm)

E.
Three rounds for time of:
25 Handstand Push-Ups
50 Double-Unders

F.
As many reps as possible in 6 minutes of:
AirDyne 1 mile
Bar Muscle-ups X max reps

Results:
A) Complete (135 lb)
B) 285, 300, 315, 330(f), 330(f), 315, 315, 315 - inconsistent today. weights felt heavy.
C) 5 + 12
D) 4 + 4
E) 9:12 - shoulders are spent. DUs were smooth though.
F) 18 reps

Grrface.

October 23, 2012

(9:30 am)

A.

40 minutes easy AirDyne

(4:00 pm)

B.

Five sets of:

3-Position Snatch

(high hang, just above the knee, 2″ off the ground – this is below the knee and approximately 2″ off the ground_

Rest 2-3 minutes

Focus more on proper positioning and contact point at extension than load. Build load only as mechanics permit.

C.Back Squat
* Set 1 – 5 reps @ 75%
* Set 2 – 3 reps @ 85%
* Set 3 – 1 rep @ 90%
* Set 4 – 1 rep @ 95%
* Set 5 – 1 rep @ 100%
* Set 6 – 2 reps @ 95%
Rest 3 minutes between sets.

D.
Three sets of:
Glute-Ham Raise x 6-8 reps @ 3011
Rest 30 seconds
GHD Sit-Ups x 15-20 reps
Rest 30 seconds

Results:
A) Complete (9.88 miles)
B) 165, 185, 205, 220, 240(2), 235(2), 225
C) 335, 375, 405, 425, 445(f), 425
D) Complete

We came...

We saw...

We conquered.

2nd Place Team - SICest of the Southwest

October 17, 2012

Easy 40 minutes. Done.

October 16, 2012

(10:00 am)

A.

Every two minutes, for a total of 20 minutes, complete:

Clean x 1 rep

Build load over the course of the 20 minutes (10 attempts).

(3:00 pm)

B.
Back Squat
* Set 1 – 5 reps @ 75%
* Set 2 – 3 reps @ 85%
* Set 3 – 1 rep @ 90%
* Sets 4-6 – 3 reps @ 90%
Rest 3 minutes between sets.

C.
Against a 5 minute clock:
Row 500m
Max Burpees over rower 

Results:
A) 275, 300, 315, 325, 335, 345(f), 340(f), 330, 330(f), 330(f)
B) 335 x 5, 375 x 3, 405 x 1, 405 x 3 x 3
C) 37 reps (1:37 row)

October 15, 2012

Not a lot of content recently, but had to contend with moving, school, and resurgent allergies. But there are some highlights:

Garage Gym (aka "The Troll-o Lounge")

500 lb Deadlift

Competing this weekend in the Team category at the SICest of the Southwest competition. Domination ... engage.

(7:00 am)

A.

3 sets for time of:
5 Deadlifts (315)
8 Chest-to-Bar Pull-ups
120m Shuttle Run

Rest 3X the work.

(6:00 pm)

B.
Five sets of:
Snatch x 1.1.1
(rest 10 seconds between singles)
Rest as needed

C.

Against a 2-Minute running clock, complete as many rounds and reps as possible of:

5 Handstand Push-Ups

5 Toes to Bar

5 Ring Dips

Rest 60 seconds between sets and complete a total of five sets (10 minutes of work).

Results:
part A) 1:02, 1:01, 0:59
part B) 205, 220, 230(2), 240(1), 240(2) - very disappointing.
part C) 3+2, 2+9, 2+3, 2+3, 2+3 -first 3 rounds were with 3 inch deficit, last 2 were done to normal depth.

October 4, 2012

Active Recovery Day

Easy 5k Row + 30 minutes mobility + sauna

October 3, 2012

(10:30 am)

A.

Three sets, not for time, of:

Muscle-Up x 3-6 reps

V-Ups x 15-20 reps

(perform as quickly as possible)

Rope Climb x 2 ascents

B.

Take 15 minutes to build to a heavy Jerk

C.

Complete as many rounds and reps as possible in 12 minutes of:

10 Handstand Push-Ups

15 Wall Ball Shots (to 12 ft)

25 Kettlebell Swings (24/16 kg)

IMMEDIATELY FOLLOWING THE 12-MINUTE AMRAP . . .

For time:

60 Pull-Ups

Results:
A) Complete

B) 335, failed 365 X 3 - sooo close!

C) 4 rounds + 11 reps, 3:19

She will be mine...oh yes, she will be mine.

October 2, 2012

(10:30 am)

A.

Three sets, not for time, of:

Double-Unders x 40 reps

Pistols x 3-4 reps each leg

Toes to Bar x 10 reps

B.

Every minute, on the minute, for 10 minutes:

Power Clean x 2 reps @ 80-85% of 1-RM Clean

C.

Back Squat

* Set 1 – 5 reps @ 75%

* Set 2 – 3 reps @ 85%

* Set 3 – 1 rep @ 90%

* Sets 4-6 – 5 reps @ 85%

Rest 2-3 minutes between sets.

(4:30 pm)

D.

Four sets for times of:

Row 350 Meters

Rest exactly 60 seconds

Results:
A) Complete
B) 285 X 5 minutes, 290 X 5 minutes
C) 335 X 5, 375 X 3, 405 X 1, 3 X 5 X 375
D) 1:08, 1:08, 1:09, 1:09

October 1, 2012

New training cycle, new month, new blog format. 'sgo!

(10:30 am)

A. 
Six sets of:
Halting Snatch-Grip Deadlift + Hang Snatch + Snatch
Rest 2-3 minutes between sets

B.

Three sets of:

Snatch-Grip Romanian Deadlift x 4-5 reps @ 4021

(use straps if you have them)

Rest 60-90 seconds

Strict Handstand Push-Ups x Max Reps (unbroken)

Rest 60-90 seconds

C.

Every minute, on the minute, for 12 minutes:

Even Minutes – Weighted (Stationary) Dips x 6-8 reps @ 2011

Odd Minutes – Weighted Supinated-Grip Pull-Ups x 6-8 reps @ 21X0

(5:30 pm)

D.
3 X 800m Run - Rest 3 minutes.

Results:
A) 185, 205, 225, 240, 255(F), 255(F) - getting pissed - 260(F), 260(F)
B) 245/20, 275/15, 305/11
C) Complete (a lot of underwhelming numbers)

D) 3:16, 3:17, 3:18

2nd attempt @ 260.