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Tag Archives: Filthy 50

New Cycle — master log in excel spreadsheet

9/15/14
Week 1 – day 1 = done

Snatch – full + hang: (160# x 2)8
Snatch Pull: (210# x 3)3
Squat: (305# x 2)6
5 rounds for times
– 10 DL (135#)
– 15 burpees
– run 400 m
* rest 3 min
== (times for non running only. Unsure of exact distance ran)
1:09, 1:04, 1:06, 1:06, 1:05

9/16/14
Week 1 – day 2 = done

C&J + hang clean: 205 x 2, (215# x 2)7
Snatch grip DL (@ 41X1): (205# x 3)3
F.Squat: (245 x 2)6
5 rounds for times
– 5 bar MU
– 5 Ground to OH (185#)
– row 350m
*rest 2 min
= bonk

9/17/14
Week 1 – day 3 = done
rest

9/19/14
Week 1 – day 5 = done

9/20/14
Week 1 – day 6 = done

9/22/14
Week 2 – day 1 = done

9/23/14
Week 2 – day 2 = done

9/24/14
Week 2 – day 3 = done

DL: 295×3, (325 x3)2, (355 x 3,2)
OH press: 115 x 3, (140 x3)4
5 rounds / time
– 3 MU
– 6 shoulder to OH (155#) — dropped from 185 to 155 in round 2
– 9 strict dips
– 12 C2B
= 13:35

wt. dips: 90# x 6,6,5
row 500 m x 4 (rest 2 min) — subbed for 1000 m x 3
~ 1:55 pace on all of them

9/26/14
Week 2 – day 5 = done

Squat (@ 41X1): (275# x 2)6
Snatch — worked to heavy set of 185# x 2
C&J — worked to EMOM x 8 (205# x1)
deficit HSPU (negatives): 2×6

9/27/14
Week 2 – day 6 = done

9/29/14
Week 3 – day 1 = done

Snatch: (170# x 2)6; (165 x 2)2
Snatch pull: (215# x 3)3
10 x
– row 30 sec
– rest/ easy pace, 30 sec
= 1:47 – 1:52 all paces
Squat: 275# x 5, 315 x 3, 325 x 2, (315×2)3
12 min AMRAP
– 40 2x unders
– 2 MU
– 4 cleans (155#)
– 8 push press (155#)
= 5 rounds + 10 2x unders

9/30/14
Week 3 – day 2 = done

C&J: (225# x 2)6, (205# x 2)1 — jerk/squat still feeling heavy after vacation
F.squat (1 + 1/4 reps): 205# x 2, 225# x 2, (235# x 2)4 — 235 felt good
6 rounds (every 3 min)
– 20 burpees
– 10 C2B
– 5 push press (155#)

10/2/14
Week 3 – day 3 = done

Jerk: 185# x 3, 225# x 3, (205 x 3)3 — 225# felt heavy (so weak after vacation)
OH press: (140# x 3)5
8 min AMRAP
– 5 DL (225#)
– 5 HSPU
– 5 strict pullups
= 7 rounds + 5 DL … started to fatigue on HSPU/pullups in round 6-7

finisher: 30 burpee box jump overs

10/3/14
Week 3 – day 5 = done — forgot chalk grr

Snatch: finished with 155# @ 30 sec x 10 — w/o chalk couldn’t grip bar well above 175#
EMOM x 15 – clean x 1
= 185#, 205# x 6, 215# x 8
Squat (1 + 1/4): (275# x 2)3

10/4/14
Week 3 – day 6 = done

“Filthier 50″
50 Box jump overs, 24 ”
50 pull-ups
50 Kettlebell swings, 1 pood
50 Walking Lunge w/ 75# bar
50 Knees to elbows
50 Push press, 75#
50 Back extensions
50 Wall ball shots, 20/14#
50 Burpees
50 Double unders
= 23:57

DL: 315# x 3, (355# x 3)3

10/12/14
Week 4 = done
All major lifts still down 5-10% from high before heading to Peru. I have some work to do to get them back :<

10/2/12
25 HSPU
50 toe to bar
800 m run
75 push press (75#)
150 2x under = 14:00

10/3/12
10 rnds
-10 pullups
-10 burpees = 12:50
post:
press 95# 4×3

10/4/12
don’t remember – (need to write down day of WOD)

10/5/12
15 min on min:
-3 power cleans (135#)
-max 2x unders in remaining time
score (= double unders) = 450
post:
Squat x 3: 225#, 245, 255, 265, 275

10/7/12
2 hr hike

10/8/12
3 Rounds
On the min for 5 min
-10 Thrusters (75#), 20 double unders
-8 Thrusters (85), 20 double unders
-6 Thrusters (95), 20 double unders
-4 Thrusters (115), 20 double unders
-2 Thrusters (135), 20 double unders
* added 1 min rest b/w rounds 2,3

10/9/12
1.5 hr running / playing w/ the dog

10/10/12
5 rounds:
– 12 DL (135#)
– 9 power clean
– 6 push-press = 13:49
post:
3 sets of dips (12,12,8)

10/11/12
Filthy 50 = 18:27 PR (?)- 14# wall balls–gym doesn’t have 20#
(Prior PR = 21:17 -1/2012)

10/12/12
AM- ?
PM- yoga

1/16/12
Press: 95# x 5; 105# x 5,5,4,3
Bench Press: 135# x 5; 155# x 5, 3,3,3
Split Jerk: 105# x 2; 135# x 2,2,2,2

1/17/12
5 rounds:
-12 wallball (20#)
-12 toe to bar = 5-6min (paced it b/c hands are torn / trying to heal)
Post:
Press (1 rep)- 115#, 125, 135, 145,145 (90 sec)
DL: 305# @ 7 x 2 (90 sec)

1/18/12
thruster/swing ladder (95#/50#)

1/19/12
C&J: 135# x 3; 155 x 3; 175 x 3; 185 x 2; 195 x 2; 205 x 1; 215 x 1; 225 (fail)
Post-
Filthy 50 = 21:17 (PR) (see – 9/2010)

1/22/12
2 hour snowshoe-ing

9/20/10
bike to work and back…
jump rope warm up
Tabata (burpee pullups) ~5 all 8 rounds
rest 2 min
4min AMRAP
Zelcher Squats (135#) = 35
rest 1 min
4 min AMRAP
double unders = 104
50 pushups

9/21/10
biking

9/22/10
yoga
work on snatch: 65#: 5,5 ; 95#: 5,5,5 115#: 3,3 #135#: 1,2,3,2,1
clean and jerk (135#): 3,3,3,3 (L wrist was bothering me)

9/23/10
“Filthy 50” (1st time ever) = 27:57
pullups: 4×10

9/25/10
C&J: 135#: 3,3 155#:3,3,2 185#: 2,2 ; Cleans (185#): 2,2
GHD between sets (~10, 10,10, 10, 10, 5, 5,)

9/26/10
“Urban Assault” bike ride
~33 mi

Note:
3 exercises I hate:
a- thrusters
b- wall ball
c- OHS (~hate)
Pattern: whole body exercises w/ dynamic high intensity shoulder movement
3 exercises I love:
a- pullups
b- clean and jerk
c- rowing
Pattern: whole body exercises w/ high maximum and average power output
Hybrids:
a- double unders (getting better at)
b- burpies (sucking more at)
c- KB swings (getting stronger at)