Week 7 -- February 11 -17 2014

2/11

A. Deadlift - work to a tough single (not necessarily a 1RM unless you’re feeling it)

PR--230lbs (25lb increase) 

B. Ring Dips - 1 x ME set

5 ring dips. Still really stink at ring dips 

C. For time: 20 Ring Dips

I could only do 10 ring dips -- took me 4 mins 

Row 250m AFAP

rest 6 minutes
1:10

Row 500m AFAP

rest 8 minutes
2:08

Row 1000m AFAP
4:45 
Had do this twice. At 850 the screen went black

2/12

A. Back Squat - work to a 1RM
190 lbs (15lbs)

B. Pull-ups 1 x ME kipping
18 kipping unbroken butterfly pull ups  woohoo

C. Pull-ups 1 x ME strict
6

+

7 rounds:

4 Power Cleans 115#

5 HSPU

6 Pistols

7 Wall Ball Shots 20#

*everything unbroken*

OMG that was awful!! i had to stop at 4 cuz of time 19:02

2/13

A. Strict Press - work to 1RM
90lbs

B. Snatch - work to 1RM
105 lbs

+

For time:

Row 250m

15 Burpees

25 KB Swings 44# *unbroken*

15 Burpees

Row 250m

*hit this AFAP*

- rest 15 minutes -

For time:

30 Thrusters 45# *unbroken*

50 Burpees

5:52

2/14

OFF

2/15

A. Find 1RM - Front Squat
170lbs (Failed at 176lbs) had it above parallell but broke my core and that was it -- failed rep.

- rest 10 minutes -

AMRAP 20

5 Pullups

10 Pushups

15 Squats

2/16

A. C&J - work to a 1RM *do this with Danny*
120lbs (I worked on just push presses instead of split jerking.)

+

5 rounds:

5 Deadlifts 185#

10 Box Jumps 24”

2/17

OFF

January 31, 2014

1/29

A1. Back Squat - 5 @ 75%, 4 @ 80%, 3 @ 85%, 3 @ 90% rest 60 seconds

A2. Strict Pullups - 4 x 5-6 reps rest 3 minutes (For sets 3 & 4 on the pull-ups add a purple band and do 6-8 strict pull-ups with putple band)

B. Accumulate 1 minute L-Sit

+

AMRAP 10

30 Bar Facing Burpees

20 Box Jumps 20”

10 OHS 85#

January 30, 2014

1/30

A. Strict Press - 3 @ 80%, 3 @ 80%, 3 @ 80% rest 2 minutes

They got up pretty easily.  the last few reps were a struggle.

B. Squat Snatch - 10 singles @ 65-70% of 1RM *no misses*

Weight -- 75lbs  The weight went up nicely.  Still coming out of the bottom position a little too early but overall pretty happy with my snatch.

C. Clean & Jerk - 5 singles @ 80% of 1RM

Weight -- 105lbs Good Weight.  I feel like this went up very easily today.

+

30 second Assault Bike Sprint ME

rest 3 minutes x 6

Pure Torture

+

6 minute clock:

Row 1000m

AMRAP double unders *remainder of time*

 

My row was very slow since I was killed previously on the bike.

I did get some double unders, not many, maybe 40. I did like the combo though -- it was horrible.

January 29, 2014

Slept in will do this workout on Friday AM.

January 28, 2014

1/28

A. Deadlift - EMOM x 10 - 2 reps @ 135# (65%)

Moved through these easily.  My back is feeling so much better.

B. Ring Dips - EMOM x 10 - 2-3 strict dips

Got in a really low ring dip.  did 2 each round.  On the 3rd min only did 1rep. 2nd min did 2 but didnot go as far down as the others. Last minute squirmmed up for 2

C. Back Extensions - 3 x 10-12 reps rest 90 seconds

Love these.  They hurt but feel really good.

D. Hollow Rocks - accumulate 1 minute

+

30 seconds Assault Bike

10 Wall Ball Shots 20# *try unbroken*

did ok with the unbroken but it was tough.  I had to rest a bit on some of the rounds.

8 Toes to Bar

Tryning to drop my feet straight down instead of doing such a large kip.

rest 90 seconds x 6

+

10 minutes muscle up transition work

I WANT ONE!!!

January 19, 2014

AM

Run 500m

rest 4 minutes x 4

+

EMOM x 16

odd - 2-3 strict pullups

even - 2-3 strict ring dips

Back feels a little better -- should I rest? 

January 18, 2014

Comp day

Off back is still hurting.

January 17, 2014

Friday off day
Back is killing me.  It's when I pull my hips up from the ground in a supine position  and then rotate hips back-- that where I can feel discomfort. I keep stretching from that position. Rolling out and stretching all around. It is only my left side.

January 16, 2014

1/16

A. Strict Press - 4 @ 75%, 4 @ 75%, 4 @ 75% rest 2 minutes-

65lbs

B. Squat Snatch - Build to a tough single in 12 minutes -- 3 reps @ 80% of what you hit

100lbs

80lbs hit 1 and missed 2 

my back was vey uncomfortable 

C. Clean & Jerk - Build to a tough single in 12 minutes -- 3 reps @ 80% of what you hit

95lbs

didnt do the 3 

+

5 TNG C&J 95#

30 second Assault Bike Sprint

rest 4 minutes x 4

didnt do this part back was shot

2 minutes Max calories Assault Bike

12 calories

rest 6 minutes

2 minutes Max calories Rower

29 Calories

January 15, 2014

1/15

A1. Back Squat - 6 @ 70%, 5 @ 75%, 5 @ 80%, 4 @ 85% rest 60 seconds

125; 130; 135; 140

A2. Strict Pullups - 4 x 4-6 reps rest 3 minutes (For sets 3 & 4 on the pull-ups add a red band and do max effort strict pull-ups with red band)

5:5;15:10

+

AMRAP 15

5 Toes To Bar

7 Thrusters 65#

9 Box Jumps 20”

*Focus on steady movement.  Notate the time it takes you to finish first round and try to keep each round thereafter within 20-25 seconds of that time - learn pacing*

1:53;2:00; 2:03;3:07;1:15; 3:26;2:00;1:48

that was a good workout.

January 14, 2014

1/14

A1. Deadlift - 6 @ 70%, 5 @ 75%, 5 @ 80%, 4 @ 85% rest 30 seconds

145; 155; 160;165

Tweeked my back a bit

A2. Ring Dips - 4 x 4-5 *unbroken* reps rest 2 minutes (For sets 3 & 4 on the ring dips add a red band and do max effort strict ring dips with red band)

4; 4 25 with red band and 12with red band

+

30 seconds burpees

30 seconds rest

x 8 (Goal is 65+ reps for all intervals combined)

1:02; :54;1:13; :55;1:01

- rest 5 minutes -

12 *UB* Wall Ball Shots 14#

24 Double Unders

rest 60 seconds x 5

wall balls were super light 

January 12, 2014

1-12

A. Front Squat - 5 @ 65%, 5 @ 70%, 5 @ 75%, 5 @ 75% rest 2 minutes

115; 120; 125;130 

allsets were good

B. Dumbbell Row @ 30X1 - 3 sets of 8 per arm - 60 second rest

+

For time:

Row 1500m @ 2:20 pace

Finished 2:26 

paced 2:14-2:30

- rest 3 minutes -

AMRAP 5

5 Pullups

10 Pushups

15 Air Squats

- rest 3 minutes -
3 rounds + 14

EMOM x 10

odd - 6 pistols (alternating legs)

even - 4-5 HSPU

January 11, 2014

coomp class

January 10, 2014

off

January 9, 2014

1-9

A. Strict Press - 5 @ 70%, 5 @ 70%, 5 @ 70% rest 2 minutes

5 70% 60lb

5 70% 60lb

5 70% 60lb

B. Squat Snatch - 5 reps @ 70%, 3 reps @ 75% 1 rep @ 80% *all singles*

5 70% 75lb

3 75% 80lb

1 80% 85lb

C. Clean & Jerk - 3 reps @ 75%, 5 reps @ 80% *all singles*

3 75% 90lb

5 80% 95lb

+

5 TNG Power Snatch (aim for 55-75)

5 *unbroken* wall ball shots 20#

20 second Assault Bike Sprint

rest 4 minutes x 5

1 - 1:45

2 - 1:25

3 - 1:18

4 - 1:16

5 - 1:20

January 8, 2014

1-8

A1. Back Squat - 7 @ 65%, 6 @ 70%, 6 @ 75%, 5 @ 80% rest 60 seconds

7 65% 115
6 70% 120
6 75% 125
5 80% 130lb

A2. Strict Pullups - 4 x 5-6 reps rest 3 minutes
4,4,4,4

+

AMRAP 15

5 Front Squats 75# *from floor*

7 H.R. Pushups *no worming*

9 KB Swings 44#

*steady movement here look to keep each round at a steady pace* (goal = 9+ rounds)
this was horribly awful and great!
9 + 12

January 7, 2014

1-7 205 rm

A1. Deadlift - 7 @ 65%, 6 @ 70%, 6 @ 75%, 5 @ 80% rest 30 seconds

8 60% 135 lb

7 70% 145lb

7 75% 155lb

7 80% 165lb

A2. Ring Dips - 4 x 4-5 *unbroken* reps rest 2 minutes

4, 4, 4 (last was super tough), 4 (last one super tough)

+

10 Box Jumps *Games Standard*

10 Burpees to 6” target

rest 90 seconds x 6

*focus on perfect game-day standards -- minimal rest time on between movements*

1-

2- 1:20

3- 1:19

4- 1:17

5 - 1:09

6 - 1:07

+

10-15 minutes muscle up transition work