Sunday, October 31, 2010

Training: 10/29/2010

Workout 1:
A1. back squat @ 30X2; 3 x 5; rest 90 sec (225#)
A2. power snatch @ 13X0; 3 x 5; rest 90 sec (115#,125#,135#)
B. front squat @ 30X0; 3,3,3 - 80%; rest 1 min(225#)
C1. GHD Sit Ups @ 1010; 15 unbroken; rest 10 sec
C2. GHD extensions @ 1010; 15 unbroken; rest 10 sec
C3. CTB chin ups - 15 unbroken; rest 90 sec x 3

Workout 2:
Hang Power Clean - 3 heavy (205#)
rest 0 sec
Row 100 m @ 100% effort
rest 3 min
10 sets total; rest 10 min b/t sets 5 and 6

Thursday, October 28, 2010

Wednesday, October 27, 2010

Training: 10/27/2010

Workout:
Airdyne:
30sec @90%, 30sec @ 50%; x10 sets
rest 10min w/ 50 GH raises
30sec @90%, 30sec @ 50%; x10 sets

Workout 1:
A1. back squat with chains @ 30X2; 3-4 x 5; rest 90 sec (225#,240#,255#,265#,270#)
A2. power snatch @ 13X0; 3-4 x 5; rest 90 sec (115#,125#,135#,145#,155#)
B. front squat @ 30X0; 3,3,3 - 80%; rest 1 min (205#,215#,225#)
C. knees to elbows moderate speed; 15 unbroken, rest 1 min x 5
D. windshield wiper practice - 3 min

rest 8+ hours

anaerobic lactic power:
6 sets @ 100%:
30 sec amrap clean and jerk - 135# (10/10/9/8/10/10)
30 sec amrap box jumps - 24" (22/20/20/20/22/22)
30 sec amrap KBS - 2pd (13/13/10/10/10/10)
30 sec amrap burpees - little jump(12/10/10/10/10/11)
rest 6 min b/t sets actively walking or biking

Monday, October 25, 2010

Training: 10/25/2010

Workout:
10min Z1 run
2min Z4, 2min Z1 x 4
10min Z1 run

10min rest

15 min muscle-up practice

Sunday, October 24, 2010

Wednesday, October 20, 2010

Training: 10/21/2010

Aerobic Power:
Row 2K @ 90%
rest 2 min x 3
(times should be approx 10-15% over 2K PB - goal is EXACTLY same pace each set)

rest 8+ hours

Base Strength:
A. Barbell Complex - Power Clean x 1, Push Press x 2, Front Squat x 1, Thruster x 1; rest 90 sec x 5 (last set only tough one)
B1. Paused Ring Dips @ 21X5; amrap x 3; rest 1 min
B2. Bent Over DB Rowing @ 1010; 12-15 x 3; rest 1 min

Training: 10/20/2010

Workout 1:
8 reps - hang power clean high speed high load (155#)
15 unbroken box jumps - 24/20"
rest 2 min x 5
Active rest 5 min
8 reps - hang power snatch high speed high load (115#)
Row Sprint 15 sec @ maximal effort
rest 2 min x 5

rest 8+ hours

CP-Strength Endurance
alternating on the minute for 20 mins:
10 unbroken CTB chin ups- All unbroken
8 unbroken OHS 135#(1-8) 115#(8-10)

Training: 10/19/2010

Workout:
A1. Clean Grip DeadLift @ 21X1; 2-3 x 5; rest 15 sec (320#,330#, 340#,345#,350#)
A2. Ring Dips + 40# vest @ 20X0; amrap (-1) x 5; rest 3 min (12,12,12,12,11)
B1. Pistols - 20 total alternating per rep x 4; rest 45 sec
B2. Ring HandStand Push Ups @ 31X1; amrap (-1) x 4; rest 45 sec (7,6,7,6)
C. L Sit - amsap x 5 sets; rest 30 sec b/t sets (15,14,15,11,11)



Monday, October 18, 2010

Training:10/17/2010

Workout:
A1. Ring Dips weighted @ 20X0; 2-3 x 3; rest 1 min
A2. Single leg DB Dead Lift @ 2020; 8-12/leg x 3; rest 1 min
B. 100 TGU - slow and steady for tech, not time - 16kg/12kg
C. Row 20 min @ Z1



Testing: 10/16/2010

Testing:
Part 1:
50,40,30,20,10 rep rounds for time;
AirDyne Cals
Knees to Elbows
Time:12:48

rest 2 hours

Part 2:
50,40,30,20,10 rep rounds for time;
Unbroken Wall Balls - 20/14# to 10ft
Unbroken Double Unders
Time: 9:04

Friday, October 15, 2010

Training: 10/15/2010

Workout:
Anaerobic Alactic Power:
2 Power Clean - 85% 1RM
Sprint 40 m @ 95% effort
rest 3 min x 5
Rest 10 min
Power Clean x 1
Front Squat x 1
Hang Power Clean x 1
(every 90 sec on the timer for 5 sets - 90% effort)
Rest 10 min
10 burpees AFAP
Static Ring hold to fatigue
rest 2 min x 3


Wednesday, October 13, 2010

Training: 10/13/10

Workout 1:
Row Sprints:
20 sec @ maximal effort
Rest 2:40 x 4
Active rest 5 min
20 sec @ maximal effort
Rest 2:40 x 4
Avg. Watts:5xx,555,574,594,561,574,568,591
rest 8+ hours

As many rounds in 15 minutes:
5 weighted chin ups - 45#/25#
7 OHS - 135#/95#
Total: 7 rounds + 5 pullups



Tuesday, October 12, 2010

Training:10/12/2010

Workout:
A1. Clean Grip DeadLift @ 21X1; 2-3 x 5; rest 15 sec (315#,325#,335#,340#,345#(1))
A2. Ring Dips + weight vest - your choice @ 20X0; amrap (-1) x 5; rest 3 min(12,13,12,12,10)-20 lb vest
B1. Pistols - 16 total alternating per rep x 4; rest 1 min
B2. Ring HandStand Push Ups @ 31X1; amrap (-1) x 4; rest 1 min(5,7,7,6)
C. L Sit - amsap x 5 sets; rest 45 sec b/t sets (15,10,12,15,11)



Monday, October 11, 2010

Training: 10/11/10

Workout 1:
Aerobic Power/IWT:
12 unbroken power snatch - 115#/80#
90 sec AirDyne @ 90%
rest 2 min x 3
rest 5 total minutes b/t sets
12 unbroken push press - 125#/85#
90 sec burpee broad jumps @ 90%
rest 2 min x 3
rest 5 total minutes b/t sets
5 sets:
15 knees to elbows
10 sec rest
15 push ups
10 sec rest
(Time: 4:12)
rest 8 Hours

Workout 2:
30 min zone 1 run





Saturday, October 9, 2010

Training: 10/9/2010

Workout:
A. AMRAP Sets of 5 reps of BWT (male) and 3/4 BWT (female) OHS in 12 minutes
rest 20 min
B. AMRAP Sets of 1 rep of 1/2 BWT (male) and 1/3 BWT (female) Weighted Chin Up in 6 minutes
rest 10 min
C. AMRAP shoulder to overhead - 155#/105# in 3 minutes



Thursday, October 7, 2010

Training: 10/7/2010

Workout:
A1. Front Squat @ 30X0; 2-3 x 7; rest 10 sec(185,195,205,215,225,230,235)
A2. Back Squat @ 30X0; amrap x 7; rest 2 min(7,8,5,5,5,4,3)
A3. L Pull Ups @ 31X1; amrap (-1) x 7; rest 3 min(5,5,5,6,6,3)
B. Hang Squat Clean - build quickly on the minute to a heavy single with perfect form(135-205)
C1. Mixed Grip Chin Ups @ 30X0; 3-4 x 4; rest 10 sec(10,20,30,40)
C2. CTB Chin Ups - 10 AFAP x 4; rest 2 min(Unbroken)

Tuesday, October 5, 2010

Training: 10/5/2010

Workout 1:
5 sets @ 95%:
20 ring dips
20 unbroken chin ups
20 GHD sit ups
20 squats
20 GHD extensions
rest 2 min b/t sets
Times:(2:23,2:21,2:27,2:36,2:31)

Workout 2:
2k Row + AMRAP Double Unders in 10min time cap.
Time:7:17 and 142 double unders


Monday, October 4, 2010

Training: 10/4/2010

Workout:
Shoulder Press Waveload @ 31X2; 6,4,2,6,4,2; Rest 3 min(115#,135#,155#,125#,145#,165#)
Supinated Paused Weighted CTB Chinups @ 31X2; 4-5 x 6; rest 3 min(BW,10,15(4),15,20,25)
Rest 10min
Muscle Up Practice
Ring HSPU practice



Sunday, October 3, 2010

Training: 10/3/2010

Workout:
A. Hang Squat Snatch knee cap - 3 x 3 tech work; rest as needed(95,105,135)
B. Back Squat @ 30X0; 2-3 x 5; rest 5 min(255#,260#,265#,270#,275#)
C. Omni Toes to Bar - 12 reps/set x 5; rest 1 min
(touch bar outside of hands, at hands, vary per rep)

rest 4+ hours

part 2:
4 sets of 5 min work @ 80%; 4 min active rest b/t sets:
rounds of:
10 burpees
10 KBS - 2/1.5 pd
20 double unders
10 db bent over rows - 45/30#/h
(rd 1. 2 rounds +45; rd.2 2 rounds + 46, rd. 3 3 rounds, rd. 4 3 rounds)

Training: 10/1/2010

Power Clean 3,2,1,3,2,1,3,2,1,3,2,1(165#,175#,185#,175#,185#,195#,185#,195#,205#,195#,205#,215#(fail))
Rest 5 min
10 Burpees AFAP; 40sec rest x 5
rest 3 hours
1 k Row (3:23)