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Monthly Archives: January 2014

1/20/14
A- 6x (@ 2 min)
f.squat x 1 (255# / 89.5%)

B- 12 OTM
clean and jerk x 1
= 205# (84%) x 6; 215# (88%) x 6

C- for times
10 ground to OH (185#) — didn’t do; rotator cuff bothering me
rest 2 min
10 ground to OH (155#) =~ 50 sec
rest 2 min
10 ground to OH (135#) =~ 45 sec
rest 2 min

D- 4x
row 250 m = :50, :51, :52, :53
rest 60 sec

1/22/14
A- 3x (untimed)
* focus on form and efficiency
– 10-12 kipping HSPU
– 50 double unders
– 5 bar muscle ups

B- 12 OTM
snatch x 1 (165# / 85%)

C- on continuously running clock:
C1: – row 500 m
– 25 burpees over erg = 3:44

@ 6 min, C2: 3 rounds for time
– 12 push press (135#)
– 12 T2B = 3:17 or 3:27 (don’t remember)

@ 12 min, C3: 3 rounds for time
– 20 lunges (135# front racked)
– 10 box jumps (24″) = 2 rounds ~ 4:30, rest until C4

@ 18 min, C4:
– row 500 m
– 25 burpees over erg =~ 4:20-4:30

D- cool down / stretch

1/26/14
A-
10 min work to heavy push press – to 215
8 min push-jerk – to 225
6 min split-jerk – 225# x 1,1,1,1 (@90 sec)

B- DL (@ 2-3 min)
10 – 185#
10 – 225#
8 – 275#
6 – 295#
4 – 315#

C- Squat (@ 2 min)
6 – 215
4 – 250
2 – 285
max – 285 = 4

1/27/14

1/13/14
A- 8 OTM
F.squat x 2 (240# / ~80%)

B- 5x (rest/need)
halting clean DL + hang clean + clean
= 185#, 205# x 4

C- 5x
– 45 sec max reps ground to OH (185#)
– rest 45 sec
= 6, 5, 4, 4, 7 or 8 (just clean)

D- 10 OTM
– Odd: 15 wall ball (16# to 12 ft target)
– Even: 10 C2B

1/14/14
A- 3x (untimed)
– 10-12 kipping HSPU (focus on form, no wasted motion)
– L-sit / planche hold (accumulate 45-60 sec)
– 15 BJ (24″)

B- 12 OTM
snatch + OHS (150# / ~78%)

C- 8 rounds for times
– row 100m
– 4 push press (115#)
– 8 burpees over bar
– 4 push press
– 4 bar MU
– rest 60 sec
= 1st 5 rounds (1:25-1:33), last 3 rounds ~1:50
* note, would have done 10 rounds (RX) but space was super limited

1/17/14
A- 2x (untimed)
– 10 candlestick roll ups
– 10 box step-off jumps
– 15-20 sit ups
– 15-20 back ext

B- 15 min build push press + push jerk
= 115# (3+3)x3; 135# (3+3), (2+2); 185# (2+2)x2; 205# (1+1)x2; 215 (1+1)

C- Squat (@ ~2 min)
6 – 215 (65%)
4 – 250 (75%)
2 – 285 (85%)
max – 275 (82%) = 7

D- 2 min AMRAP x 2
– 6 thrusters (115#)
– 6 box jump overs
– 6 pushups
* rest 4 min b/w = 2 rounds + 4 thrusters ; 2 rounds

E-
– Row 1000 m
– 25 shoulder to OH (115#) = 5:12
rest 4 min
– row 500 m
– 20 shoulder to OH (135#) = 3:42

1/18/14
A1: 2 min AMRAP
– 4 MU
– 8 DL (225)

Rest 3 min, then
A2: 2 min AMRAP
– 4 power clean (185#)
– 8 C2B

Rest 3 min, then
A3: 2 min AMRAP
– 4 f.squat (155#)
– 8 T2B

Rest 3 min, then
A4: 2 min AMRAP
– 4 snatch (135#)
– 20 double unders

Rest 3 min, then
repeat A1 – A4 again
SCORE:
A1: 32 = 2 + (4,4) / 25 = 2 + (1,0)
A2: 28 = 2 + (4,0) / 25 = 2 + (1,0)
A3: 36 = 3 + (0,0) / 35 = 2 + (4,7)
A4: 51 = 2 + (3,0) / 48 = 2 + (0,0)
* note: back was getting a bit tight during the snatches

B-
– 10 min elliptical / recovery
– mobility work

1/2/14
A- 20 min work on snatch
= warmup; 135# 3×3 (@90 sec); 155# 2×2; 175 x 1,1,1; 185; 190-F (didn’t stand it up)

B- 15 min work on C&J
= muscle clean 135# 5×3; 155 x 2; 185 x 2,2; 215 x 1,1,1

C- F.squat (@ 2-3 min)
3 – 225
2 – 235
2 – 245
2 – 245

D- row 1000m (cool down)

1/3/14
TEST!
With a running clock:
– 5 min row for meters = 1356 m
– 4 min to establish 2RM F.squat = 245#
– 4 min to est. 1RM shoulder to OH = 225#
– 5 min burpee BJ-over (24″) = 48

post – bike 10 min

1/5/14
A- 8x (@ 2 min b/w last rep and first rep)
Snatch x 3 (155# / 80%)

B- 5x (@ 2 min)
jerk x 3 (185# / 75%)

C- 5 min AMRAP
burpee BJ-over (24″)
= 57

1/6/14
A- 5x (rest/need)
3 pos clean (power, hang, below-knee)
= 185#, 205# x 4

B- 4x
max reps power clean (155# / ~60%) in 30 sec
rest 90 sec
= 9,9,7,8

C- 8 OTM
f.squat x 2 (225# / 78%)

D- work to 80% squat (265), then
3 rounds / time
– 3 squat (265#)
– 15 C2B
= 2:45 … pullups cut a bit short. no chalk; kept slipping off bar

1/7/14
A- 3x (untimed)
– MU 3-8 = 6,6,5 (loosing some grip w/o chalk)
– HS hold 30-60 sec
– 2x under 50

B- 12 OTM
– snatch x 1 + hold bottom position for 3 sec
(145# / 75%)

C- 6 rounds
45 sec row = mostly in 220-230 m range, fell to ~200 last 2 rounds
15 sec rest
30 sec strict HSPU = 14 to 9
30 sec rest
45 sec BJ overs (24″) = didn’t count, unbroken work
15 sec rest
30 sec dips = 10-15+
30 sec rest

1/10/14
A- 10 min work to heavy strict press — to 155# x 1,1
– 10 min work to heavy push press — to 205# x 1,1

B- 2x for times
– row 300 m
– 25 OHS (95#)
– rest 3 min … = 3:04, 2:49

C- Squat (@ ~2min)
6 – 225#
4 – 265
2 – 295
280# x max reps = 4 (form started breaking down)

D- play around with thrusters and MU

1/11/14
AM – 1.5 – 2 hour hike w/ dog

A- 3x (untimed)
– 15 C2B
– HS walk
– 10-12 T2B

B- 5x for times
– 5 squat cleans (205#)
– 10 C2B
= 1:11, 1:25, 1:32, 1:45, 2:00

REST 5 MIN, THEN:
C- 5x for times (ONLY DID 3)
– row 250 m
– 5 snatch (135#)
= 1:55, 2:00, 2:14

REST 5 MIN, THEN:
D- 5 min AMRAP — skipped

** Feeling pretty beat up / tired after this week **

12/20/13
A- Squat (@ 2-3 min)
5 – 255
3 – 285
1 – 305
3×2 – 295

B- muscle snatch x 1 (rest/need)
= 115, 135, 135, 135, 145 (slight dip)

C- 5x (rest/need)
hang snatch x 1 (155#)

D- 5x (rest/need)
power clean + push jerk (185#)

E- 12 min OTM
– odd – row 250 m
– even- 10 T2B

12/21/13
hike

12/23/13
A – snatch – @ 2 min
2 sets; ~70% (135#) x 3 reps
6 sets; ~80% (155%) x 2 reps

B – Jerk balance 3×3 (155#)

C- F squat @ 2 min
3 – 230 (80%)
2 – 245
1 – 265
3 – 245
2 – 260

D -12 days of Xmas (easy version)
1. squat clean (95# — all bar weights)
2. push press
3. SDLHP
4. ring dips
5. pullups
6. wall ball (20#)
7. hang snatch
8. back squat
9. deadlift
10. box jumps
11. T2B
12. burpees
= stopped (~14:30); back was tightening after 10 rounds
Felt good but didn’t want to push my back after long travel; est total would have been about 20 min

12/27/13
A- C&J x 2 reps (rest/need)
– 135, 135, 155, 155, 185, 185

B- Filthy 50
=~ 20 min

PM – 3+ hour hike

12/28/13
stretching