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Monthly Archives: April 2013

4/22/13
A- 2 rnds / untimed
– 10 T2B
– 30 2x under
– 2 TGU (53#) / arm

B- 6 rnds
– 4 x hang power snatch, rest 2-3 min
= 135#, 135, 145, 145, 155, 155

C- squat:
* rest 2 min b/w sets
5 – 225#
3 – 250
1 – 265
3 – 250
2 – 265
2 – 280
* note: did not do last 4 sets (225# x 5-7) b/c I did something to my back during warm up.

4/23/13
off– resting back
+ yoga

4/24/13
A- 4 rnds
– snatch grip push press x 4 (= 135#, 155, 165, 165)
– rest 1-2 min
– weighted pullups x max (25#); (= 6,5,6,6)
– rest ~30 sec
– plank 45 sec
– rest 1 min

B- 2x
– HSPU x max (13,11)
– rest 3 min b/w

C- 10 min amrap
– 5 strict pullups
– 20 HR pushups
– 30 2x under = 4 rnds, 5 pullups

4/25/13
A- 4 x power clean x 1.1.1
rest as needed = 165#, 185, 185, 205

B- 4 x clean pull x 1.1.1.1
rest as needed = 245# x 4

C- 2 rnds (rest 60 sec b/w rounds)
– 10 over box jumps
– 5 muscle ups = 3:41 (inc. rest)

D- 12 min OTM
– 2 DL (275#)
– 3 burpees

4/26/13
A- 15 min – build heavy snatch
B- 10 min – build heavy C&J
C- Bench: (based on 1RM of 250# -guess)
– on 2min + 1-2% from last week
5 x 150#
3 x 190
1 x 215
3 x 195
3 x 215
2 x 225
7 x 135 X 4sets

4/27/13
A- pistols, 2x unders, GHD
B- run 200m
5 thrusters (135#)
10 C2B
run 400m
10 thrusters
20 C2B
run 800m
15/30 =~ 12 min

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4/15/13
A- 15 min work to heavy push-press 3RM
up to #215

B- “MOFO”
– strict pullups (x5)
– strict press (x 5, @115#)

C- Squat, 2min b/w sets:
5 x 80% (250#)
1 x 85% (265)
3 x 80% (250)
3 x 80% (250)
3 x 85% (265)
2 x 90% (280)
5 x 75% (235) x 3 sets

4/16/13
A- 15 min, work on jerk
= up to 175# x 3 (multiple sets)

C- 3 rnds on 2 min
weighted pullup x 3 (=25#, 35, 35)

D- 12 min AMRAP
– 5 man makers (40#)
– 10 C2B pullups
– 15 KB snatch (35#) = 4 rounds

4/17/13
A – 2 rnds, untimed
12 dips
30 sec planche-hold
50 2x under

B- power clean @ 70@ (155#)
3 x 2.2.2.2 (rest ~3 min b/w)

C – clean pull @ 110% (245#)
3 x 1.1.1.1 (rest ~3 min b/w)

D – 30 burpees / 30 T2B

4/18/13
rest

4/19/13
A- 2 rnds- double unders, planche-hold, HSPU
B- 20 min work on snatch technique
C- 20 min OTM:
– Odd: 3x power snatch -115#
– Even: 30 sec row (total= 107 cal)
D- Bench: (based on 1RM of 250# -guess)
– on 2min
5 x 150#
3 x 185
1 x 210
3 x 195
3 x 210
2 x 225
7 x 135

4/8/13
A- SKILLS – 3 rnds untimed:
8-12 C2B pullups
6-10 1-arm KB snatch (35#)
10 T2B

B- 3 rnds
3 bar muscle ups
7 snatch (135#)
7 OHS ~= 12 min

C- 10 x 2 OTM: deadlift (225#)

4/9/13
A-
row 1000m x 3
rest 5 min b/w = 3:49, 3:56, 3:59
B-
Mobility

4/10/13
A- Squat: rest 2 min b/w sets
5 @ 210# (~70%)
4 @ 225# (~75%)
3 @ 245# (~80%)
3×3 @ 265# (~85%)

B- 4 rnds of the following complex (bar not touching ground)
rest 3-4 min b/w rounds
– 3 hang clean
– 3 front squat
– 3 jerk = 135#, 160, 175, 175
then 3×3 jerk @ 135#

C – “Chelsea” for 10 min

4/11/13
rest / mobility

4/12/13
A – 6x 1.1.1 (~10 sec b/w lifts)
– clean and jerk, rest 2-3 min b/w
= 155#, 160, 165, 170, 175, 180

B – 3 x 1.1
– clean pull, rest 3 min b/w
= 205#, 215, 215

C- squat = 3×10
– HSPU x max , rest 4 min b/w
= 185# & 5, 205 & 5, 225 & 4

4/13/13
A- DL – 15 min – working up to max 2RM, 3RM
B-
row 500 m
25 burpees over erg
50 KBS (53#)
row 1000 m
20 burpees over erg
40 KBS = 15:45

* was going to go 1 more “round” on the chipper but legs felt like shit

4/14/13
yoga

4/1/13
A – skills: kipping HSPU, 2x unders, planche hold

B – Find max F.squat = up to 260#

C – “MoFo” – on minute
– Bench @ 165# x 5
– strict pullups x 5
– F.squat @ 205# x5

4/2/13
A – 5 rnds on 2 min
– Hang Clean + Clean + F.squat + Jerk
(155#, 155, 175, 175, 175)

B – 3 rnds
6 OHS (95#)
6 OHS (115#)
6 OHS (135#)
rest 2 min = 9:17

4/3/13
A- run 5k w/ dog
B-
50 KB swings (53#)
25 burpees
40 KB swings
20 burpees
30 KB swings
15 burpees
20 KB swings
10 burpees
10 KB swings
5 burpees = 13:09

4/5/13
A- 3 rnds skills: GHD, HSPU w/ kip, 2x unders
B- Open WOD 13.5 = 77 (kept slipping off bar on pullups)
C- 5 x 3 (90 KG) 1-1/4 Squats

4/6/13
A-
20 min work on squat-C&J
ended w/ 6 sets on min of 1rep squat-clean % ~90%
B- mobility

3/25/13
A- Skills x 3 rounds
– HSPU w/ kip x ~4-8
– Dips w/ kip x ~10-15

B- 3 rounds (12 min cap)
– 10 clean (135#)
– 10 C2B pullups
– 10 DL (225#) –change weights
– 10 HSPU
– 10 burpees = 2 rnds, 3 HSPU

C- row 250m x 4 on 2:30

3/26/13
A- squat 2-15-2-15-2 (on 2 min)
245#-135-275-135-275-135

B- 2x max rep f.squat (135#) on 3 min
= 20-15

C- 8 min
8 c2b pull ups
8 over bar burpees

3/27/13
A- 3 rnds untimed
10 T2B
50 2x under
handstand walk

B- 15 min snatch work

C- 10 min
10 shoulder to overhead 115#
10 pull ups = 8 rounds

3/29/13
Open Wod 13.4 = 76 – failing on T2B