5-17-12

Posted: May 17, 2012 in Wod

AM Session:

Rowing

12x sets (1:00 on; 1:00 off)

3855M total rowed

set a 1:35 pace boat

PM Session:

Bench/Squat work (to be performed with a continuous running clock)

Speed work @ 50% 8×5 EMOM

155/225

Power Work @ 70% 3×6 3×6 *Every 2 minutes

225/315

Strength Work @ 85% 3×2 *Every 80 seconds

265/385

finished with

EMOM for 10 minutes perform 5x UB Muscle ups

5/5/5/5/5/3/4/4/4/4

*hip flexor prohibits L-sits right now, other stabilization work must be done

5-16-12

Posted: May 16, 2012 in Wod

AM Session:

Deadlift work:

8 min-speed work @ 50% (235#)

*EMOM for 8 min perform 5x DL/5x HSPU

6 min-Power work @ 70% (340#)

*every 2 (3x sets total) minutes perform 6x DL/12x Kipping HSPU/6x Strict Ring Dips

4 min-Strength work @ 85% (405#)

*every 80 sec (3x total sets) perform 2x DL/2x parallet HSPU

Follow that with 50x weighted back extension and 50x weighted situps

PM session:

BB Gymnastics

1) 7X1 Jerk from blocks – rest 60 sec. DEMO VIDEO

Conditioning:

Conditioning

4 rounds for time of:

30 Front Squats @ 115/75#
15 T2B
15 Lateral Box Jumps 24″ DEMO VIDEO

*to be performed with Titin Vest

16:39


5/15/12

Posted: May 15, 2012 in Wod

AM Session:

Clean session (*this should be performed with a continuously running clock)

Speed work in 8 minutes: every 2:40 seconds perform a set of 13x reps @ 50% of max clean as fast as possible, followed  immediately by 15x CTB Pullups

155#

Power Work in 8 minutes: every 2:40 seconds perform a set of 5x reps @ 70% of max clean as fast as possible, followed immediately by 15x wall ball @ 11ft target

225#

Strength work in 8 minutes: every 2:40 seconds perform a set of 4x reps @ 85% of max clean as fast as possible, followed immediately by 15x hand release pushups

85% is 265# for me, had to drop to 245 for a couple of reasons

1-a subclavicle joint injury

2-very tough

**this should all be completed within 24 minutes

PM Session:

Row the following:

3x (250m + 500m + 750m)

Work/Rest 1:1. Rest the exact time it takes to complete each interval in a set. (250m in 40s, rest 40s, 500m in 90s, rest 90s, 750m in 120s, rest 120s)

*should be completed in titin vest

set 1:   500m pace 144:5

set 2:   500m pace 144.0

set 3:   500m pace 143.1

Total time to complete: 28:32

5-14-12

Posted: May 15, 2012 in Wod
Tags: , ,

AM Session:

Using 100% of your Strict Press and Front Squat perform the following with a continuous running clock

for 8 minutes: perform 5x Press/5x Front Squat with 50% of max EMOM (each minute on minute)

for 6 minutes: perform 6x Press/6x Front Squat with 70% of max every 2 minutes

for 4 minutes: perform 2x Press/2x Front Squat with 85% of max every 80 seconds

*With fast transitions and weight change all work was completed with a continuously running clock. Each set was manageable and completed within time frame.

Followed that up with 10/8/6/4/2 Kipping HSPU with a 25-30 yard 250# prowler push btw each set

 

PM Session:

Snatch: heavy single; 85%x1x3

*worked up to 235, I bruised my right hip flexor last week and apparently it did not fully heal. Couldn’t hold bottom of snatch.

Condtioning:

500m row

100x DU

5x Rope Climb

240ft farmers carry with rogue 45# bumpers

5x rope climbs

100x DU

500m row

14:30

5-7-12

Posted: May 7, 2012 in Wod
Tags: , ,

haven’t been posting for a while going to try to keep up with my training leading up to the games:

Part A:
EMOM for 10 min perform 3x back squats @ 75%/6x CTB pullups

Then
3 rds not for time:
8x goodmornings at 140#
15 sec L-sit hold
10x rotator cuff supermans

Rest 4+ hours

Part B:
BB Gymnastics

1) EMOM for 5 min perform 3x Snatch @ 75%
Notes: These ARE NOT touch & go reps. Reset before each rep.

Then for 6 min perform the following:
on all odd minuutes 3x Snatch Pulls @ 100%
on all even minutes 3x Heaving Snatch Balances @ 80%

Then Conditioning

EMOM for 5 minutes 12 (kipping) HSPU.

Notes: Spend all rest time hold (farmer’s carry style) 100/70# dumbells. Make every effort to pick up the DBs immediately after your last rep of HSPU. HSPU are regional’s standard.

-Rest 10 minutes-

3 rounds for time of:

Row 500m
20 Wall Balls 20/14#
20 Absolutely Vertical KBS 24/16kg

Midline (time permitting)

1a) 2X15 Strict T2B – rest 45 sec.

Feb 15, 2011

Posted: February 15, 2012 in Wod

BB Gymnastics

1) 5X2 Hang Snatch (full squat) @ 80% – rest 60 sec.
2a) 4X3 Snatch High-Pulls – heaviest possible, use straps, rest 60 sec.

Notes: The pull should end with the BB at least at nipple height. Concentrate on pulling, not jumping.

2b) 4X3 Behind the Neck Push Press (Snatch grip) – heaviest possible, rest 60 sec.

Conditioning

For time

10x Rope Climbs

75x Burpees

500m row

Feb 14, 2012

Posted: February 15, 2012 in Wod

Strength

*This is a de-load week. Do not think because it’s “light” that you should raise percentages. Stick to what you’ve been using and EXACTLY what is written.

1) Back Squat: 1X5 @ 65%, 1X5 @ 70%, 1X5 @ 75%, 1X5 @ 80%– rest 2-3 min. between each set.
2a) 4X8 Bent Over Rows (Clean grip) – heaviest possible, rest 60 sec.
2b) Front Squats: 1X5 @ 60%, 1X5 @ 65%, 1X5 @ 65%, 1X5 @ 65% – rest 60 sec.

Skill

10 minute practice: Ring HSPU.

Notes: If you are proficient at these do not do a ton. If you cannot do them, practice with a band or assistance. You may use your feet for assistance. Rings should be a fist distance off the floor.

Conditioning

9-6-3

Bar Muscle Up

Squat Clean Thruster @ 185#