Wednesday 4.30.14

AM

8x 500m row at 1:53 split

PM

A. Build to heavy 2x dead lift (concentric only)

225-245-265-285-305-325

B. 3x1.1.1 split jerk cluster <rest 15 secs> (focus on perfect mechanics)

145-165-185-195-185

C1. 5x2 halt snatch DL <rest 15 secs>

95-95-100-105-110

C2. 5x  mid hang snatch pull + snatch pull

95-95-100-105-110

D. 3x8 GH raises (assisted)

AMRAP 12 mins of
30 sec FLR in rings
5x wall walk
10x dbl. KB front rack lunges (35s)
4x TGU

COMPLETED 2 rounds + 2x TGUs

Tuesday 4.29.14

AM

24x 30sec AD @ 85% + slow spin 30sec

PM

A. Build to moderate complex: hang power snatch + hang snatch + snatch balance 

75-95-105-115(x3)

B. 6,6,6,6 front squat @20X1 75% (200#)

C1. 5x press @ 21X1 <rest 15sec> 

120-130-135-135-135

C2. weighted pull up 1-1-2-3-3 <rest 30sec>

55-55-45-45-45

C3. farmer walk 25m w/ 88# in each hand

5 rounds of

5x burpees AFAP

20sec AD hard effort

rest/walk 3 min

calories each round: 13/13/12/11/13

Monday 4.28.14

PM

Row 3500m 

+

"Annie"

50-40-30-20-10

double unders

sit ups

TIME 7:42

Sunday 4.27.14

Today was a team day and we tested 2 event workouts:

A. 80m tire flip with the 6 person team; every 10m all 6 had to complete 3x jump in/out of tire

TIME 7:24

B. 

Part 1

3 co-ed pairs complete one of the following:

20m sled push/pull with rope @ 110#

20m sled push/pull with rope @ 180#

20m sled push/pull with rope @ 250#

Part 2

3 men complete & 3 women complete (at same time)

3 rounds of

20x thrusters 95#

15x toes to bar

10x burpees to plate

Whichever group finisses first, they complete bonus pull ups until other group is done.  Each pull is a second of total time.  

Men finished first and completed 36 pull ups

Part 3

each individual must complete one section:

30x clean & jerks 155# male

30x clean & jerks 103# female

150x double unders male

150x double unders female

30x snatches 135# male

30x snatches 93# female

Team TIME 25:44 -:36 bonus = 25:08

 

Friday 4.25.14

PM

AMRAP 90 mins of:
1300m row
200m farmer carry w/ 70# each hand
15x wall walks
42x double unders

COMPLETED 5 rounds

First time for a 90 min AMRAP…that was something.

Thursday 4.24.14

AM

AD 20x 30sec @ 75% and 30sec @ 50%
+
snatch technique work
worked hang snatch & hang + high hang (up to 40kg)

PM

For time
30x thrusters 95#
500m row

TIME 3:30

rest 20 mins

25x double unders
25x power snatches
25x burpees
25x double unders

TIME 3:59

Wednesday 4.23.14

PM

A. 10-10-10 weighted box step ups 20" in front rack

75-95-95

B. For time
12-9-7 of
thruster 135#
strict pull up

TIME 4:18

Tuesday 4.22.14

AM

Row 3k

PM

A. Find 1RM deadlift

245-285-305-335-355

B. Find 1RM weighted dip

25-70-85-100-110-115(f)

C. 3 RFT of:
25x KBS 70#
25x burpees

TIME: 8:10

Sunday 4.20.14

We spent weekend in Broken Bow, so got a 4 mile hike in Beavers Bend State park today, felt great to get out and enjoy.

Saturday 4.19.14

AM

A. Find 1RM thruster

165-180-190-195-200(f)

B. AMRAP 20 mins of
20x thrusters 135#
20x pull ups
20x burpees

COMPLETED 3 + 1 thruster

I blame not doing better on this workout on the fact that i was training at 7:30 on a Saturday morning (not a usual time fro me) before we left town for the weekend.  Last time I got 6 thrusters, so i wasn't way off, but I feel like I could have done better on a workout like this, those damn thrusters just get heavy quick!

Friday 4.18.14

A.  Find 1RM power snatch

145-150-155-160-165-170-175-180(f)

B. Find 1RM pause back squat

185-215-225-275-295(f)

C. AMRAP 4 mins sit ups = 85

D. Row 2k

TIME 7:12.9

Wednesday 4.16.14

A. Find 1RM press

145-155-160(f)-157

B. 50x strict hspu

10-5-5-5-3-3-3-3-3-2-3-2-2-1 / TIME 9:25

C. 2xME CTB pull ups <rest 8 mins b/t>

14 & 16

D. 30x clean and jerk @135#

TIME 2:58

Tuesday 4.15.14

PM

A. Find 1RM push press

140-160-185-195-200(f)

3 rounds of
250m row
15x KBS 70#
25x burpees
15x KBS 70#
250m row
Rest 12 minutes

R1 = 4:43 / R2 = 4:39 / R3 = 4:39

Monday 4.14.14

PM

Row 60 mins for meters

Total = 14,018m

I had a decent improvement here, up from 13,198 from last November.

Sunday 4.13.14

AM

A. Find 1RM clean(full)

175-195-205-215-225(pr)

B. Find 1RM CG bench press

205-225-235(F)-230(pr)

C. Find 1RM weighted pull up

45-55-70-85(pr)

D. 30x full cleans @ 77% of 1RM (170#)

TIME = 6:27

Thursday 4.10.14

PM
A. Find 1RM split jerk

185-205-215-225-235(pr)-245(F)

B. 10 AD for calories

TOTAL=148

Wednesday 4.9.14

AM
OFF

PM
A. Find 1RM back squat

225-255-285-300-305(f)

+
10 rounds of
500m row
10x burpees over erg

TIME: 28:40

Tuesday 4.8.14

AM
20 rounds 30 sec AD @ 70% + 30 secs AD @ 50%

PM
OFF

Monday 4.7.14 / Test Day 1

AM

Row 3000m

TIME 11:56.1 / 1:59.3 avg 500 split  / 28 avg s/m 

PM

A. Find 1RM power clean

155-175-195-205-215-220(pr)-230(pr)

B. 30x power cleans @77% of 1RM (175#)

TIME 3:50

Rest 20 mins

C. Row 500m - rest 90 secs - row 500m

1:36.7 + 1:40.5 = 3:17.2

Sunday 4.6.14

PM
"Filthy 50"
50x box jumps 20"
50x jumping pull ups
50x KBS 35#
50x lunges
50x Knees to elbows
50x push press 45#
50x GHD back extensions
50x wall ball shots 20#
50x burpees
50x double unders

TIME: 22:02

That was harder than it should have been I think...

Friday 4.4.14

PM

A. Worked up to a heavy single snatch balance (15 mins)

145-165-175-185

B. 30 HSPU for time, every time I come off wall or have to stop, ran 200m.

TIME 8:04

HSPU went like this: 7-7-4-6-6

NOTES:
just lost balance on set of 4, and these felt way harder than normal, probably since I haven't done them in so long.

Wednesday 4.2.14

PM

I did Helen with on of our classes. 

3 rounds for time

400m run

21x KBS 55#

12x pull ups

TIME 9:56

It was fun to just join a class, and I definitely felt like I hadn't run in a long time!  

Tuesday 4.1.14

AM
Row 3k easy pace

PM
Rest Day