5/15/12
snatch skill transfer exercises: 10-15 min
ANGIE (@ 80 reps each) = 9:01
post
-core work
5/16/12
Snatch skill work 5+ sets each skill
-muscle snatches (45#)
-snatch grip push press (65#)
-snatch balance (95#, 115#)
then
Snatch (positions: hang, floor)
115#, 115, 115, 115, 135, 135, 135
WOD: 5 rounds
-run 0.1 mi
- 10 OHS (95#)
- 15 box jumps (24″) = 9:44
post-stretch
5/18/12
recovery wod:
-snatch work
-C&J
5/7/12
15 min work on handstands
(wall, free standing, wall walks)
WOD: 17 min cap
3 rounds
-5 bar muscle ups
-7 DL (275#)
then 3 rounds
-21 wallball
-21 toe to bar = through 5 T2B on last round
post:
Bench 5×5: 135#, 155×4
5/9/12
-10 thrusters (115#)
-50 2x unders
-8 / 40
…
-2/10 = 6:34
then:
Power clean, hang squat clean-
10x 2: 135#, 155, 165, 175, 185 x 6
5/12-13/12
CF OLY Cert
4/23/12
core work
WOD- 4 rounds
-10 power cleans (155#)
-20 pushups = 10:21
4/25/12
12 min – handstand work
then: “Diane” (21-15-9: DL, HSPU)
*HSPU’s assisted = 5:41
post:
Bench: 135# 5×5
4/30/12
alternating Turkish get up – 45# x 20
then 7 rounds:
-7 thrusters (105)
-7 burpees
-7 KtE = 11:38
post- squat 225# x 3
core work
5/2/12
5 rounds:
-6 1-arm DB snatch (50#)
-6 burpee box jumps (~24″) = 4:34
then:
-15 min muscle up work (bar, pullups to stomach, assisted)
post:
-OHS 95# x 3; 135# x 3,3,3; 145# x 3,2
5/5/12
squat: 8×2: 245#, 255, 265,265, 275,275,275,275
press: 8×3: 115#,115, 125,125,125,125,125,125
-together, on the 2:30
4/6/12-4/9/12
3-5 hour hikes every day
4/10-11/12
?
4/12/12
15 min bar muscle up work
post:
-30-20-10
-wall ball (20#)
-burpee
-2x under = 9:26
4/14/12
work on muscle up (rings) – 25 min
-significant improvement in false grip and transition
DL: 275# x 3,3,3 315# x 3,3,3,3,3,2
Squat: 225#x 5, 250# x 5,5,5,4
Press: DB-45s: 5,5,5,5
4/16/12
15 min handstand walk work
then
15 min AMRAP
-5 push press (115#)
-10 Toe to Bar
-15 box jump (24″) = 10 rounds even.
post:
-stretch
4/18/12
row: 500m = 1:49, 1:53; 250m = :49, :53
Squat: 250# x 4,4,4,4,4 (on 2 min)
75 pullups = 2:45
core work – 15 min
post:
-stretch
4/20/12
skill work (don’t remember what)
then
C&J: 135# x 3,3,3,3,3 ; 155# x 3,3,3,3
-alternating sets of power clean and squat clean
post: ? (don’t remember)
3/27/12
-1 C&J (155#)
-1 round Cindy
-2 C&J
-1 round Cindy
…
-7 C&J
-1 round Cindy = 13:00
post: 2 rounds
-15 T2B
-15 back ext
-15 sec planche hold
3/28/12
10 min – handstand work
10 min – muscle up work (1st MUSCLE UP!)
post:
- F.Squat (175#) 5,5,5,4
- HSPU work
3/29/12
DL: 315# x 3,3,3,3,3 (on 2 min)
10 min snatch work
GHD-15,15,15
3/31/12
3/12/12
F.squat: (185#) 5 x 5 on 1:45
planche, hold 20 sec
DL: (315#) 5×3 on 2:00
split jerk (technique – work on getting under bar)
-(135#) 5 x 2
3/13/12
5 min AMRAP
-20 double unders, 20 sit ups = 6 rounds
then:
20 double unders every 40 sec (rest in extra time) -8 rounds
post: stretch
3/14/12
light wod
3/17/12
CF Open 2012.4 = 240 (3 failed muscle ups)
3/19/12
light wod, stretching, technique work on muscle ups
3/21/12
1/2 murph with 25# weighted vest
-run 800 m
-50 pullups
-100 pushups
-150 squats
-run 800 m = 24:00
3/22/12
C&J:
-135# 5,5,5 (90 sec)
-155# 3,3,3 (90 sec)
-175# 3,2,2 (2 min)
post: 2 rounds
-15 KtE
-15 back ext
-15 sec planche hold
3/23/12
“Annie” = 3:44
post – work on muscle ups (20 min)
3/24/2012
CF-Open 2012.5 = Fran Ladder
105 reps
3/25/12
Squat: 225# x 5, 245# x 5,4,4,4
weighted pullups: (25#) x 5,5,5,5
turkish get-up (35#) 2,2,2,2,2
-stretch
3/5/12
25 HSPU
30 toe to bar (hands ripping or would have done 50)
75 push press (75#)
150 double unders = 11:56
post:
squat 255# 4×4
3/6/12
row 1000 m = 3:46
rest 2 min
row 500 m = 1:49
rest 2 min
row 250 m = :49
post: -5 rounds-
-4 DL (165#)
-3 power clean
-2 squat clean
-1 squat clean & jerk = 14:10
3/8/12
yoga
3/10/12
light, can’t remember
3/11/12
CF Open 2012.3 = 345 reps
-15 box jumps (24″)
-12 push press (115#)
-9 toe to bar
2/27/12
skill: turkish get ups
Squat- 225# x 5, 245 x 4, 255 x 4,4,4,4
Press: 115# x 3,3,3,3
2/28/12
skill- L-sits (short skill portion)
WOD:
-12 power cleans (165#)
-run 400m
-9 power cleans
-run 400m
-6 power cleans
-run 400m = 9:52
2/29/12
7 min:
-7 pullups
-14 box jump (24″) = 9 rounds, 8 box jumps
PM – Yoga
3/1/12
DL: 315# – 10 x 2 on 2min
Snatch:
3 x hang, high hang, dip drive (95#, 95, 115)
8 x hang, high hang (115#, 135 x 7, 145)
power, power, power (145#)
3/3/12
CF-Open 2012.2 = 60
(dropped at 165# x 2)
2/20/12
Front Squat: 185# x 4,4,4,4
15 min AMRAP
-150 double unders
then max rounds
-5 CtB pullups
-10 push press (95#)
-15 sit ups = 8 rounds even
2/21/12
run
2/23/12
-5 min – row = 93 cals
rest 2 min
-4 min – box jump (30″) = 80
rest 2 min
-3 min – burpees = 45
rest 2 min
-2 min – squat clean (135#) = 15
2/24/12
DL: 10 x 1 – AHAP – worked up to 170k (374#)
post: 4 min AMRAP burpees = 70
2/25/12
CF 2012.1 = 117 burpees
2/6/12-2/12/12
rest week
2/13/12
snatch work – 15 min
-low hang, high hang, dip-drive, power snatch, etc
c&J work – 15 min
-low hang, high hang, dip-drive, power, etc
2/14/12
7 rounds:
-7 push jerk (135#)
-7 burpees
-7 pullups = 14:00 even
2/15/12
stretch / yoga
-soccer game
2/16/12
15 min AMRAP
-3 hang snatch (135#)
then, 2 rounds:
-3 pull ups
-6 pushups
-9 box jumps (20″) = 7 cycles + 3 snatch & 1 round
post: 3 sets OHS
2/17/12
5 rounds (all squat clean):
-high hang, hang, power, push press
high hang, hang, power, push jerk
high hang, hang, power, split jerk
*rest between rounds as needed.
Weights: (#95, 115, 135, 155, 175–skipped high hangs @175)
