Thursday, July 24, 2014

High hang clean double PR

Day 132

A.   High Hang Clean Double- from the blocks
145# x 2, 150# x 1


B. BTN Thruster 60#-Max 8 Minutes
20
C. 1-arm Waiter’s Squat 60# -Max 6/arm (best reps at this weight was 12)
L- 12, 8
R- 13, 9


Monday, July 21, 2014

Lots of Conditioning at the Beach and the return to training

Went to the beach for a week and did lots of classic CrossFit conditioning- then returned to training today. Clearly I wore myself out...

Day 131

A. Paused Front Squat (use ROM testing before moving up)
105# x Max Reps   10
110# x 5   
(keep adding 5# for singles, while using ROM testing for recovery)
115, 125, 130, 135, 140, 145 x 1
B. Sumo Good Morning 100# -Max 10 Minutes
9- took me 30 minutes to recover so I shut it down for the day
C. BTN Thruster 60#-Max 8 Minutes

D. 1-arm Waiter’s Squat 60# -Max 6/arm (best reps at this weight was 12)

Wednesday, July 9, 2014

Catch up and clean and snatch PRs

Day 126

A. A. (From jerk blocks)
   Snatch Balance + OHS
   75% x 3- 90#
   80% x 2- 95#
   85% x 1- 100#
   90% x 1- 105#

B. Sumo DL 210# 12 Mintues
9, 8 (video), 6

20 Mintues

C1. 1-arm FC,80#

C2. Bench Press 75#

Day 127


A1. 1-arm DB High Pull 40%- 30#
L- 16 12
R- 20, 13
A2. Sumo Good Morning #110-Max Time 10 Minutes
10
A3. Axle Overhead Carry #110-Max Time 8 Minutes
80m
A4. 1-arm Waiters Squat 60#
L- 11
R- 12

Day 128

A. Front Rack Yoke Walk 195#-Max 12 Minutes
40m, 40m
B. Establish a Max Squat Clean + 1 Front Squat
145#, 150# clean PR (video)

C. Kneel Torso Row 45#- 8 Minutes/arm
L- 9, 9
R- 7, 8
D. BTN Press 60#-Max 8 MInutes
10

Day 129

A. Split Squat 70#-Max 6 Minutes/side
L- 7, 7, 7

R- 12, 10
B. Log Clean 100#-Max 10 MInutes
4, 4, 4

C. 12 Rounds (Alternating=6/side)
Every 90 Seconds
1 Muscle Up (If they fail=3 strict Pronated C2B)
12 x Hip Extension
Couldn’t buy a MU today, so defeated.  
D. Do something silly x 10 Minutes

No time :(

Day 130

A. Establish a max snatch
115#- PR from the floor


B. BTN thruster
9, 10
C. Met-Con

8 minute AMRAP

4 power cleans
8 T2B
12 burpees over the bar

4 rounds

Tuesday, July 1, 2014

Partner WOD and paused FS

Day 124
Partner WOD with Becca


4 rounds per partner
P1:  350m row
P2:  AMRAP
HSPU x 6
PC at 95# x 10
WB x 14 (14# to 10’ target)


Rest 5 minutes


AD 30sec on 30s off x 5 per partner
immediately followed by:
200 DU per partner


Day 125


A1. Paused Front Squat 110#
Accidentally did 120#
5, 5
A2. BTN Push Jerk: 110# (Goal: 125? 130?)
Accidentally did 120#
2+3
A3. Burpee Box Jump Overs in 60 seconds (best from last time was 14 reps)
17
A4. 1-arm Overhead Squat 45#
L:20
R:20

Saturday, June 28, 2014

Sumo DL, conditioning, and clean complex PR

Day 121

A. Sumo DL 205# 15 Mintues
8(video), 6

21 minute EMOM
30s shoulder touches- 25, 26, 21, 32, 30, 32, 34
5 x KB snatch at 53#
8 x 30” box jumps

AD  @ 50% for 10 minutes

Day 122

A little conditioning

12 minute AMRAP:
30’ HS walk
10 walking lunges
10 T2B
200m run
5 rounds


Day 123

A.  Clean  complex-  clean + FS + Jerk
140#

B. 3 rounds for time:
1 MU
50 air squats
800 m run

15:34

Wednesday, June 25, 2014

Catch up

Day 117

A. Front Squat
Establish a heavy single  160
-then
1 Round
90% x 1 145
95% x1 150
100% x 1 155

B. Pronated Strict C2B Pullup 120#-Max 8 Minutes
1, 1, 1, 1, 1,
C. Yoke Front Rack Carry 165# -Max 8 Minutes
50m, 50m, 100m
D. Paused Overhead Squat 90# -Max 10 Minutes
10 UB
E. Ski Urg 250m Max 6 Minutes
Nope. Not today.

Day 118
3-4 Rounds

A1. 1-arm DB High Pull 25#-Max 6 Minutes/arm
L- 20 short, 30# 11, 11
R- 20 short, 30# 14, 12
A2. Sumo Good Morning #105-Max Time 10 Minutes
10, 9, 9 short after each
A3. Axle Overhead Carry #100-Max Time 8 Minutes
100m, 75m, 100m
A4. AD 60s
30 cals, 25, 23

Day 119

A.  Snatch Triples (blocks with bar below knee) @ 75% x 5-6 sets (also use biofeedback) I'm curious what it shows with this
6 sets- not short until last set

30 Minute
B1. 1-arm FC, 100#
L- 75m, 75m, 100m
R- 75m, 50m, 75m
B2. Bench Press 95#
2, 3+2, 4

B3. Sled pull with 150# added
25m, 50m, 25m

Day 120

30 Minutes

A1. Paused Front Squat 90#
10 @ 95#, 10 @ 105, 3 @ 115- short after each
A2. BTN Press 55#
12, 11, 11
A3. Burpee Box Jump Overs in 60 seconds (best from last time was 12 reps)
13, 14, 13
A4. Sandbag Run x 200 meters (heavy)

200m, 200m, 200m

Wednesday, June 18, 2014

Sumo DL, PP, MU practice



Dayn118

A. Sumo DL 190#
10, 7, 6



B. Push Press 105#
8, 7



C. Sprint 400m
30 minute time cap

MU practice









 


Got it right away :)