Wednesday August 4, 2010

A: 3 position Hang Power Clean; high, mid thigh, knee cap; 1,1,1 X3 (2 min)
B: 10 Chest to Bar pull up X5 (60 sec)
C: Row 100M @ 100% for time X3 (90 sec)

Results:

A: 185/185/1185
B: As Rx'd
C: 18.3/17.9/17.8

Tuesday August 3, 2010

OPT 3

Complete in 60 min. 3RM front Squat (hip crease below knee cap), 2RM Snatch (2 sec between reps), 1 attempt max rep chin up (chin breaks vertical plane of pull up bar)

Results
Front Squat = 138 kg
Snatch = 80 kg
COVP Pull up = 40

10 lb pr on Front Squat and Snatch

Thursday July 29, 2010

3 rounds for time
Deadlift 21 reps 185#
50 Double unders

result
5:04

went as fast as I could

Wednesday July 28, 2010

10/9/8/7/6/5/4/3/2/1
Dips
GH Raise
+
100 GHD sit ups for time

Results

Dips done with 40# DB
subbed nordic raise for GH raise
+
6:45

Abs were sore. Back is still tight and its 2 weeks later as I type this. Bummer.

Tuesday July 27,2010

10 min HSPU Practice
+
5 sets @full effort
25 UB wall ball 20#/10ft
20 Hang PC 105#
15 KBS 2 pood

Results

2:25/2:25/2:35/2:45/2:30

Total = 12:40

Saturday July 24, 2010

10 min muscle up practice
+
2 min timer - 10 burpees and run 400 m X5
+
4X 4 sets of 5 toes to bar (45 sec between sets)


Result

Muscle up - worked on multiples

Run - 1:50/2:10/2:30/2:17/2:16

Knee to elbow as rx'd

Thursday July 21, 2010

For time:

15 snatch - 135#
15 HSPU - 2" off ground
15 L Pull uo
15 HSPU - 2" off ground
15 snatch - 135#

result
12:50

Need to do this again. Snatch was slow. I know I can go faster.

Wednesday July 21, 2010

5 sets
Power Clean - 5 touch and go
10 sec
Row 20 sec @ 95% effort
3 min
+
A1: DL 3,3,2,2,1 (3 min)
A2: Dips 2,2,2,2,2 (3 min)
B: BB Alternating Forward Lunges 6-8/leg X4

Results
PC: 135/155/175/185/195
Row: Btw 100-105 m
+
A1: 295/315/335/355/385(pr)
A2: 80/90/100/100/110
B: 135/155/175/185

Tuesday July 20, 2010

10 min muscle up work
+
5 sets @ high effort
15 burpee
20 UB chin up
25 GHD sit up
rest 2 min - add 30 sec to rest time btw sets

Results
muscle up needs work on multiples
+
very hard. abbs are killing me

Sunday July 18, 2010

1 RM Clean and Jerk

Result
255 lb

Failed twice on 265 lb. Once on Jerk and once on clean.

Saturday July 17, 2010

Row 1000M For Avg Watts

Score = Avg Watts/BWT

Result = 337/200 = 1.68

Wednesday July 14, 2010

A1: DL Cluster 1,1,1,1,1 X5 (3)
A2: Close Grip BP 3-5 X5 (3)
+
3 sets
15 UB 135# Power Clean (10 sec)
20 Clap Push Up (3 min)

Results
A1: 315 X5
A2: 205 X5
+
As Rx'd

Back hurts after this one. Won't do heavy stuff first thing in the morning any more. PC's felt hard but good and clap PU's were hard and broken. Not happy with DL or BP numbers.

Tuesday July 13, 2010

Run 30 sec @ 100% rest 3 min X8

after run 4 perform tabata push up

score:10 (went for 15 but lost it on set 7)

Monday July 12, 2010

A1: Hang Power Clean/Hang Squat Clean/Squat Clean 1.1.1 X5 (3)
A2: Weighted Ring Dip 4 X5 (3)
B1: Push Press 4 X5 (2)
B2: CTB 22 UB X5 (2)

Results:
A1: 185/195/205/225/225
A2: 50 X5
B1: 155/175/195/195/205
B2: UB X5 (set 5 not CTB)

Note: I have been working out but not posting. Need to get better about keeping track.

Monday June 21, 2010

A: Snatch Grip DL @6011 4-6 X6 (2)
B: High Hand PS - 3 X5 @80% (1)
C: GH Raise Sub 10 X5 (90)

Results
A: 135/185/195/205/215/225
B: 135 X6
C: as Rx'd

Friday June 18, 2010

A. Push Press/Push Jerk/Split Jerk - 1.2.3 X5 (4)
B1: Snatch Grip PP 5,5,5,5,5 (2)
B2: Wide Grip Alternating PU 6 X 5 (2)
+
3 rounds for time
12 supinated 65# chin up
12 depth HSPU

Results
A: 155/165/175/185/205
B1: 135/135/135/135/135
B2: 6/6/6/6/6
+
13:20
(~1 inch)

Thursday June 17, 2010

A: Muscle Snatch 2-3 X5 (2)
B: High Hang PS 2-3 X5 (2)
C: Power Snatch 2-3 X5 (2)

5 sets
15 burpee
20 UB 24" BJs
25 UB DU's
(2)

Results:
A: 95/115/135/145/145
B: 145/145/145/155/155
C: 135/135/145/145/145

2:00/2:05/2:00/2:07/1:56

Tuesday June 15, 2010

A: Tall Clean - 5 set of 3 (90)
B1: Front Squat Cluster 2.2.2.2.2 X4 (120)
B2: 20 unbroken CTB chin up X4 (120)
C: Hang Leg Raise

Results:
A: 135/135/145/145/155
B1: 185/195/195/205
B2: Unbroken X4
C: 10 X4

Monday June, 14 2010

A: Close Grip BP 1 RM
B: Seated Behind Neck Press 1 RM
C Supinated 1RM weighted
D: DB external rotation @ 10% of A

Results:
A: 255
B: 56.8% (% of CGBP used for #2)
C: 110% (BWT + Weight for % of A)
4: 8/7 (right/left)

Sunday June 13, 2010

A: Snatch Grip DL @ 6011: 6-8 X5 (2)
B: High Hang PS 3-4 80% (1)
C:GH Raise Sub (90)

Results
A: 185/185/185/155/155
B: 135/135/145/145
C: 8-10 X4

Friday June 11, 2010

A: Back Squat @ 4010; 12/10/8/6/4 (3)
B: DB Split Squat 8-10/leg X4 (60 btw each)
C: Unanchored Tabata Sit up

Results:
A: 185/205/225/245/265
B: 40/50/50

Tabata: 6 (goal was 6)

Notes: Should have gone for 7 or 8 on tabata

Thursday June 10, 2010

A1: Press @ 31X1 3-4 X5 (2 min)
A2: Strict C2B Pull Up AMRAP X5 (2 min)
+
12 min for rounds/reps
AMRAP HSPU
12 unbroken pull up

Results:
A1: 145(4)/145(4)/145(3)/145(4)/155(3)
A2: 8/9/8/8/7
+
HSUP: 12/7/7/8/8/7/6/4/3
Pull Up:12/12/12/12/12/12/12/12/11

8 rounds total reps 62+107=169

Notes:
AMRAP felt really good. Pull ups were easy

Wednesday June, 9 2010

A1: Stiff Leg DL @4111 6-8 X5 (20)
A2: GHD Raise Sub 8 X5 (3 min)
B: Jump Switch Lunge AMRAP 30 sec
C: Side Bridge 90 sec per side 10 sec btw sides X3

Result:
A1: 205/225/235/245/255
A2: 8/8/8/8/8
B: 35/34/33/34
C: As Rx'd

Notes:
DL felt good. Side bridges were insane.

Part 1
A1: Bench Press @ 5010; 8/6/4/2 (90)
A2: Supinated Chin up @51X1 3-4 X4 (90)
B: Strict MU X 1/Ring Dip X10 (90) X4
C1: Depth Push Up AMRAP (-2) X3 (60)
C2: Powell Raise 10/10/10 (60)

Part 2
Run 80% 5 min (5 min)
Run 80% 4 min (4 min)
...
Run 80% 1 min (1 min)

Result
A1: 205/205/215/225
A2: 25/25/30/30
B: Unbroken
C1: 18/15/12
C2: 10 lb X3

Notes:
Run was hard. Feeling the extra weight I've put on.

Saturday June, 5 2010

A1: Press @31X1 4-5 X4 (2 min)
A2: Strict CTB Chin Up @21X0 AMRAP X4 (Pronated Grip)
+
3 min HSPU
1 min L Pull Up (Sup)
2 min HSPU
2 min L Pull Up (Sup)
1 min HSPU
3 min L Pull Up (Sup)

Results:
A1: 135/145/145/145
A2: 11/10/9/7
+
31
10
16
15
15
22

Friday June 4, 2010

A1. Stiff Leg DL 6-8 X4 (20)
A2. GHD Raise Sub 6-12 X4 (3)
B. Side Bridge: 60 Sec X3 (30 btw sides)

Result:
A1: 185/205/235/235
A2: 10/10/10/10
B:60/60/90

Wednesday June 2, 2010

A1. BP @ 5010; 8/6/4 (90)
A2. Supinated Chin Ups @51X1; 4-5 X 3 (90)
B. Strict Muscle Up X1/Ring Dip X10; X3 (90)
C. Depth Push Up AMRAP (-3) X3 (60)

Results:
A1: 215/215/225
A2: 35/35/35
B: As Rx'd
C: 20/15/13

Notes: Muscle ups suck. Need to get stronger. They weren't exactly "strict".

Sunday 5/30/2010

Seven (Six)

Seven rounds for time of:
7 HSPU
7 135# Thruster
7 K2E
7 245 #DL
7 Burpee
7 Pull Up

Result:
28:20

Notes:
Very hard. There should be 7 KB swings between the burpees and the pull ups but I don't have a KB. Thruster was hardest part. Injured knee, hurts where MCL is. Taking a couple rest days and advil.

Friday 5/28/2010

Fran
21/15/9
95 lb Thruster
Pull Up

Result
2:49

Notes: PR! Felt good. Tried to videotape but camera operator messed up. Oh well, next time.

Wednesday 5/26/2010

A1. Bench Press 1,1,1,1,1 (10 sec)
A2. Chin Up COVP 10 X5 high speed (5 min)
B. AMRAP Burpee in 20 sec X3 (40 sec)
C. Run @ 90% 20 sec then 50% 40 sec X6

Result
A1. 225/235/245/255/255
A2. As Rx'd
B. 10/9/10
C. As Rx'd

Tuesday 5/25/2010

DL 235 lb 6 set of 2 (45 sec)
+
95 lb Thruster 15 rep X3 (1 min)
+
5 min muscle up practice
+
3 set of 10 T2B

Results
As Rxd.

Notes
Felt good.

Monday 5/23/2010

A. 20 unbroken chin ups X5 (2min)
B. Front Squat 3,2,1 (5 min)

Result

A. As Rxd
B. 245/275/295

Thursday 5/20/2010

20 Shoulders to Overhead 185#
40 Burpees for time

Result:
4:37

See Video on Youtube Channel or follow this link:
www.youtube.com/watch?v=FtzwIMdXdGM

Notes:

Need to get a lot stonger on overhead stuff. Burpees weren't too bad. (Jason Kalipa got ~2:55. Can't expect to be at his level but it'd be nice to be a little closer.)

Wednesday 5/20/2010

Part 1

Power Clean X6/Push Jerk X4/Thruster X2 (115#)
Run 400 M

Rest 3 min X3

Part 2

Bench Press Close Grip (16 in) 1,1,1,1,1
30 Unbroken Chin ups X5

Resutls
205/225/235/245(f)/235
Unbroken X5

Notes: Need to work on PC, form felt off. Bench press and Pull ups were very hard.

Sunday 5/16/2010

A1: OHS 3/3/2/2/1/1 (4 min)
A2: Mixed Grip Chin up X6 (4 min)

15 unbroken 25 lbs dumbell thruster
15 pull up
(3 min) X3

Results:
A1: 165/175/185/195/205/205
A2: 30/50/60/60/70/70

As Rx'd

Friday 5/14/2010

A1: Hang Squat Clean 3/2/1/3/2/1 (10)
A2: HSPU AMRAP X6 (180)
B: Front Squat 3 X3 (120)
C1: Depth Push up (8 inches) AMRAP (-3) (10)
C2: 15 Unbroken K2E X3

Results:
A1: 185/205/225/205/225/235
A2: 15/14/10/11/9/10
B: 245/255/265
C1: 15/11/10
C2: As Rx'd

Thursday 5/13/2010

A1: Hang Squat Clean 3,2,1,3,2,1 (10 sec)
A2: HSPU AMRAP (180 sec)
B: Front Squat: 3 X 3 (120 sec)
C1: Depth Push Up (8 inches) AMRAP (-3) (10 sec)
C2: 15 unbroken K2E (60 sec)

Results:
A1: 185/205/225/205/225/235
A2: 15/14/10/11/9/10
B: 245/255/265
C1: 15/11/10
C2: As Rx'd

Saturday 5/8/2010

As many sets in 5 min:
Power Clean X 1 - 175 lbs
Split Jerk X 3 - 175 lbs

As many reps in 4 min:
Alternating Pistols

As many rounds in 3 min:
5 burpee
5 chin up

Results:
9 sets/70 reps/6 rounds

Thursday 5/6/2010

A1. Back Squat - 1,1,1 (3 min)
A2. 15 unbroken chin ups (3 min)

Results:
A1. 315/345/365
A2. as Rx'd

Notes:
Squat felt good. Could have gone a little heavier. Next time.

Tuesday 5/4/2010

5 sets for times:

10 OHS 135 lbs
15 Knees to Elbows
30 Double Unders
(rest 3 min)

Results:
2:20/2:00/2:06/2:01/1:45

Notes: Should have gone harder in the begining. OHS felt easy so happy about that.

Monday 5/3/2010

For Time:
1 rep 155 lb Clean and Jerk
1 round Cindy
2 rep 155 lb Clean and Jerk
1 round Cindy
3 rep 155 lb Clean and Jerk
1 round Cindy
...
10 rep 155 lb Clean and Jerk
1 round Cindy

Result:
22:21

Notes: This is top 10 toughest WODS for me. Very hard. Need to get a lot faster. This requires more "go", the strength is there.

Sunday 5/2/2010

Run 1400 M

Results:
5:09

Notes: This was an event from the 2010 Mountain Regionals. First place was 4:09. Need to run faster.

Thursday 4/29/2010

4 sets for time of:

12 unbroken 135# hang power snatch
5 muscle ups
run 200 M (ended up being around 250 M)

Results:
3:00/2:50/2:52/2:32

Notes:
Snatches were challenging. Muscle ups felt good and running needs improving.

Wednesday 4/28/2010

A. Split Jerk 1,1,1 - rest 5 min
B. OHS 115# X8 + 25 unbroken DUs (2 min) X4
C. Run 400 m @ 95% (2 min) X3

Result:
A. 185/205/215

Notes: Need more weight and squat stands, had to clean weight to rack position. Felt good on OHS and runs.

Tuesday 4/27/2010

Power Clean 1,1,1 (rest 5 min)

Results:

185/205/215

Notes: Felt quick and easy. Focused on "jump". This helped to get bar up. Was supposed to do some overhead squats/double unders/run but Lily was fussy so I had to stop.

Sunday 4/25/2010

For Total Reps

AMRAP Burpees in 1 min
Rest 3 min x5

Result:
20/21/21/20/25

Saturday 4/24/2010

Part 1
3 attempts: Squat Clean x5 rest 3 min between sets

Result: 185/205/205

Part 2 As many rounds as possible in 10 min:
3 muscle up
3 deadlift (315#)
3 triple unders

Result: 5 rounds (couldn't do triple unders so I did 12 double unders)