Power Snatch - 10 minutes of tech work, then a heavy single for the day
+
3 RFT:
200m run
20 Wall-ball shots, 20#/10'
30 ab-mat sit ups
Shit poor on snatch as usual... only worked up to 55kilos today.
6:16 rx'd on the met-con... was a pretty good time on this.
Had a good talk with SP today about programming in some strength work (max effort and dynamic). Also went over box squat technique and percentages.
Friday, September 30, 2011
Wednesday, September 28, 2011
Frontal Cortex Override
2k Row
6:59.7 today... PR. The plan was to break my pace into 250m intervals. I chose 1:36. 1:38, 1:40, 1:42, 1:44, 1:46, 1:46, and "all out." I did pretty well with this plan the first half then it all went to shit. Next time I think I'll come out the gate a bit slower and try to sustain that rate through-out the first few intervals. I think I'd also like to break my intervals into 5x400m (based off the computer's breakdown) sections and strategize from there.
The complete computer breakdown is:
Totals: 6:59.7 2000m, 1:44.9/500m avg, 26s/min avg
1:17.5 0400 1:36.8/500m 29s/m
1:22.4 0800 1:43.0/500m 26s/m
1:25.6 1200 1:47.0/500m 26s/m
1:29.1 1600 1:51.3/500m 24s/m
1:25.1 2000 1:46.3/500m 27s/m
Weight: 163.0
6:59.7 today... PR. The plan was to break my pace into 250m intervals. I chose 1:36. 1:38, 1:40, 1:42, 1:44, 1:46, 1:46, and "all out." I did pretty well with this plan the first half then it all went to shit. Next time I think I'll come out the gate a bit slower and try to sustain that rate through-out the first few intervals. I think I'd also like to break my intervals into 5x400m (based off the computer's breakdown) sections and strategize from there.
The complete computer breakdown is:
Totals: 6:59.7 2000m, 1:44.9/500m avg, 26s/min avg
1:17.5 0400 1:36.8/500m 29s/m
1:22.4 0800 1:43.0/500m 26s/m
1:25.6 1200 1:47.0/500m 26s/m
1:29.1 1600 1:51.3/500m 24s/m
1:25.1 2000 1:46.3/500m 27s/m
Weight: 163.0
Labels:
2000m,
creating new neural networks,
fetal position,
PR,
row,
toasty quads
Tuesday, September 27, 2011
Defy Physics Yo
A1. Front squat @ 30X1: 4-6 reps x 4 sets; rest 2 minutes
A2. Ring dips @ 2121: AMRAP x 4 sets; rest 2 minutes
B1. AMRAP burpees in 15 seconds; rest 0 seconds
B2. 200m sprint @ 100%; rest 3 minutes x 3 sets
a. Only did 3 sets: 132# x6/10 reps, 176# x6/10 reps, 198# x4/10 reps
b. 9 burpees, 54.09 total time, 8 burpees, 54.39, and 9 burpees, 55.75
Did reverse hypers after:
10xempty
15x25#
15x35#
15x45#
A2. Ring dips @ 2121: AMRAP x 4 sets; rest 2 minutes
B1. AMRAP burpees in 15 seconds; rest 0 seconds
B2. 200m sprint @ 100%; rest 3 minutes x 3 sets
a. Only did 3 sets: 132# x6/10 reps, 176# x6/10 reps, 198# x4/10 reps
b. 9 burpees, 54.09 total time, 8 burpees, 54.39, and 9 burpees, 55.75
Did reverse hypers after:
10xempty
15x25#
15x35#
15x45#
Labels:
1 burpees per second,
200m,
burpees,
front squats,
ring dips,
run
Monday, September 26, 2011
Grantoff
One round for time:
15 kipping pull-ups
25 burpees
35 box jumps, 24/20"
45 KB swings, 1.5pd/1pd
55 calories rowed
8:39 broke up the kb swings, and failed mentally on the row... should have had a plan for the row.
Did some back squat after, worked up to 242x3 then tried 286x1 two different times (unsuccessfully.) I might be able to get that with fresh legs tho.
15 kipping pull-ups
25 burpees
35 box jumps, 24/20"
45 KB swings, 1.5pd/1pd
55 calories rowed
8:39 broke up the kb swings, and failed mentally on the row... should have had a plan for the row.
Did some back squat after, worked up to 242x3 then tried 286x1 two different times (unsuccessfully.) I might be able to get that with fresh legs tho.
Wednesday, September 21, 2011
A True 42
AMRAP in 20 minutes:
4 Strict "L" pull-ups
6 Strict handstand push-ups
12 KB swings, heavy
Did this rx'd with a games set-up on the hspu's. 2 pood on the kb. 7 complete rounds. I'll chalk this up as a win because of the 42 awesome hspu's I squeezed out... otherwise should've accomplished more.
4 Strict "L" pull-ups
6 Strict handstand push-ups
12 KB swings, heavy
Did this rx'd with a games set-up on the hspu's. 2 pood on the kb. 7 complete rounds. I'll chalk this up as a win because of the 42 awesome hspu's I squeezed out... otherwise should've accomplished more.
Tuesday, September 20, 2011
Monday, September 19, 2011
A. Split Jerk: work up to a tough double in 12 minutes
B. 50 Burpee Pull-Ups, for time @ 100%
C. 50 Partner Sit-Up Med Ball throws, not for time
a. barx10/110/132/174/198(fail)/198(success!) think that there be a 2 rep PR, although I don't remember ever doing a 2 rep max soooo
b. 5:05 on the high-bar... should have been faster
c. check with Panoff
did some mobility shiz after... hammies/calves/psoas were all sooper tight
B. 50 Burpee Pull-Ups, for time @ 100%
C. 50 Partner Sit-Up Med Ball throws, not for time
a. barx10/110/132/174/198(fail)/198(success!) think that there be a 2 rep PR, although I don't remember ever doing a 2 rep max soooo
b. 5:05 on the high-bar... should have been faster
c. check with Panoff
did some mobility shiz after... hammies/calves/psoas were all sooper tight
Wednesday, September 14, 2011
Tuesday, September 13, 2011
A. Push-press: heavy triple in 10 minutes
B1. AMRAP push-ups in 60 seconds; rest 60 seconds
B2. AMRAP kipping pull-ups in 60 seconds; rest 60 seconds
C. Partner med-ball chest passes: 3 sets of 8, hard pass with a step; rest 60 seconds
a. worked with Travis and worked up to 164, failed at 174
b. 48 and 36, 32 and 32, 26 and 29... totals 106 and 97. Total total 203
c. checky check
B1. AMRAP push-ups in 60 seconds; rest 60 seconds
B2. AMRAP kipping pull-ups in 60 seconds; rest 60 seconds
C. Partner med-ball chest passes: 3 sets of 8, hard pass with a step; rest 60 seconds
a. worked with Travis and worked up to 164, failed at 174
b. 48 and 36, 32 and 32, 26 and 29... totals 106 and 97. Total total 203
c. checky check
Labels:
med ball chest passes,
pull-ups,
push-press,
push-ups
Monday, September 12, 2011
2 sets, one for each Tower:
AMRAP in 2 minutes
9 box jumps
11 ball slams
rest 2 minutes
AMRAP in 2 minutes
9 KB swings, 2 pood
11 burpees
rest 2 minutes
AMRAP in 2 minutes
Row for cals
rest 5 minutes
Started with KB swings and burpees, got 45, 45 cals, and 57 the first round. Second round was 42, 42 cal, and 50. Total of 281 reps
AMRAP in 2 minutes
9 box jumps
11 ball slams
rest 2 minutes
AMRAP in 2 minutes
9 KB swings, 2 pood
11 burpees
rest 2 minutes
AMRAP in 2 minutes
Row for cals
rest 5 minutes
Started with KB swings and burpees, got 45, 45 cals, and 57 the first round. Second round was 42, 42 cal, and 50. Total of 281 reps
Labels:
2 pood,
9/11,
ball slams,
box jumps,
burpees,
kettlebell swings,
never forget,
row
Friday, September 9, 2011
Did a mish mash of missed workout for the week... Warmed up with a quick row and jump rope combo, then some mobility shiz. Then:
Back Squat
10xbar
5x135
3x165
3x185
3x205
3x225
3x245 but did quick singles to keep from failing
Press/Push-Press
5xbar
3x95
2x115 strict, 1x115 push
3x135 push
3x145 push
2x145 push, failed on 3
Weighted Pull-Ups
Every minute, on the minute for 10 minutes: 3 reps at 35#,,, done and done
Back Squat
10xbar
5x135
3x165
3x185
3x205
3x225
3x245 but did quick singles to keep from failing
Press/Push-Press
5xbar
3x95
2x115 strict, 1x115 push
3x135 push
3x145 push
2x145 push, failed on 3
Weighted Pull-Ups
Every minute, on the minute for 10 minutes: 3 reps at 35#,,, done and done
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