Tuesday, November 30, 2010

Training: 11/30/2010

TRAINING:
Row Sprints:
15 sec @ maximal effort - high s/m
Row easy 45 sec @ 50% effort
repeat 10 times (avg. watts: 480)
(rest 5 min)
20 sec @ maximal effort - high s/m
Row easy 60 sec @ 50% effort
repeat 8 times (avg. watts 456)
(rest 5 min)
25 sec @ maximal effort
Row easy 75 sec @ 50% effort
repeat 6 times (avg. watts : 446)

rest 6+ hours

For time:
5 rope ascents - 20'
10 unbroken hang squat clean - 185/120#
200 double unders
10 unbroken hang squat clean - 185/120#
5 rope ascents - 20'
TIME: 23:53

Training: 11/28/2010

TRAINING:
5 sets:
Bench Press - 3 heavy; rest 10 sec (225,230,235,240,250)
KBS - 30 unbroken; rest 5 min (all unbroken)
+
5 sets:
5 hang power clean heavy; rest 10 sec (185; all unbroken)
30 push ups; rest 5 min (all unbroken)
+
5 sets:
15 knees to elbows (unbroken)
rest 20 sec
30 double unders (2 sets broken)
rest 20 sec

rest 6+ hours

Run Intervals:
400 m @ 80,90,100% - rest 2 min b/t sets (1:28, 1:19, 1:16)
then maintain the 90% set time on a 3 minute timer countdown for 400 m repeats for 6 sets
9 total sets [i.e. 1:15/1:10/1:05 + 1:10 (rest 1:50) x 6] (1:20,1:21, 1:22, 1:24, 1:23, 1:23)

Friday, November 26, 2010

Training: 11/27/2010

TRAINING:

"OPT 3"
completed in 60 minutes after first set of front squat begins; OPT 3 is front squat 3RM, snatch 2RM, 1 attempt max rep chin ups (they have to be completed in this order); front squat hip crease below knee cap, snatch - only 2 sec max b/t each rep and chin must break vertical plane on chin ups; athletes must show control of weight overhead for snatch on both reps

Total: (111+75+36)=222

rest exactly 15 min after last set of chin ups

For time:
25 burpees
Row 300 m
25 burpees
Row 300 m

Time:4:23

Thursday, November 25, 2010

Training: 11/25/2010

TRAINING:

3 sets:
12 hang power snatch - 115#/80#
2 x [30 sec burpee broad jumps/30 sec double unders]
rest 2 min
(rest 5 min including last 2 min of last set)
3 sets:
15 KBS heavy!
2 min Airdyne @ 90%
rest 2 min
(rest 5 min including last 2 min of last set)
5 sets:
30 total alternating Russian step ups unweighted - 24" box
rest 20 sec
30 m bear crawl - 25#/15# DB's per hand on carry
rest 20 sec


Results:

A. All hang power snatches UB (115#)
Rd. 1 (17 BBJ/68 DU)
Rd. 2 (15 BBJ/51 DU)
Rd. 3 (15 BBJ/63 DU)
5min rest

B. All KBS UB
Rd. 1: CALS/AVG. WATTS: 43/321
Rd. 2: CALS/AVG. WATTS: 41/300
Rd. 3: CALS/AVG. WATTS: 44/300
5min rest

C. All Unbroken with 20 sec rest between movements (Bear crawls were awesome.)

Wednesday, November 24, 2010

Training:11/24/2010

Workout:

A. In 8min build to a heavy 3rm clean grip deadlift ---345# (had more in me, but didn't want to push it)

B. In 8 min, build to a heavy clean single---225# (didn't have time to get some tech work in before hand. Showed with the bar being out infront both times on my 245# attempts. Need more bar exposure to ensure that the second pull is not a lean back but a jump into full extension)

C. On the min for 8 min, 3 touch and go thrusters---Started with 185#. Too heavy. Dropped to 145# so I could do 8 sets of touch and go. Felt strong with 145#.

D. Row 2k @ 90%---7:26 (1min rest was rough after tough effort on thrusters but felt strong throughout)


Monday, November 22, 2010

TRAINING:

5 sets:
Split Jerk - 3 reps @ 80% effort; rest 20 sec
20 CTB chin ups; rest 4 min
+
5 sets:
10 ring HSPU; rest 20 sec
20 GHD Sit Ups; rest 2 min

Sunday, November 21, 2010

Training: 11/21/2010

TRAINING:
Run 400 m @ 70%
rest 1 min
Run 400 m @ 80%
rest 2 min
Run 400 m @ 90%
rest 3 min
Run 400 m @ 100% (1:14)
rest 1 min
Run 400 m @ 50%
rest 1 min
Run 400 m @ 100%(1:12)
rest 1 min
Run 400 m @ 50%
rest 1 min
Run 400 m @ 100%(1:08)
rest 1 min
Run 400 m @ 50%

Rest 20min

5 rounds for time:
15 burpees
50 double unders
Time: 6:42

Training: 11/20/2010

A. Dead Lift - 55% 1RM; 10 sets of 2 @ 11X0; rest 45 sec (205#)
B. Power Clean - 3,3,3,3,3; rest 3 min - last 2 sets are challenging(195,205,215,220,225(1))
C. KBS - 15 heavy overhead unbroken x 3; rest 60 sec( all unbroken)
D. GH Raises @ 1010; 12 x 3; rest 45 sec (all unbroken, on tempo)

rest 6+ hours

3 sets:
12 push jerk - 135#/95#
AirDyne 90 sec @ 90% (cals: 47,42,34)
rest 2 min
+
3 sets:
10 thrusters - 115#/80#
Row 90 sec @ 90% (412,417,416)
rest 2 min
+
3 sets:
20 squats
rest 20 sec
20 knees to elbows
rest 20 sec

Thursday, November 18, 2010

Training: 11/17/2010

Workout 1:
3 muscle ups on the minute for 10 minutes
1min rest
Tabata Box Jumps 24" box(low rounds 13)
rest 1 min
12 min amrap:
2 HSPU on 2 45# plates under each hand
4 TGU RH
4TGU LH


Tuesday, November 16, 2010

Training: 11/16/2010

Workout:
2:30 countdown:
2 power clean (155#)
2 Push Jerk (155#)
2 Squat Clean (155#)
350m row
Time remaining is score for round
Repeat 6 times total

TOTAL TIME: 255 sec


Saturday, November 13, 2010

OPT Big Dawg

Workout 1:
EVENT 1:
A 45# bar and two bumper plates will be 200 meters away from the pull up
station. Starting from the pull up station and in three separate trips carrying one piece of equipment per trip on way back, run and retrieve a bar and two bumper plates and return them to the pull up station. At this point you may load your bar. Once your bar is loaded, begin the workout:
21,15,9 rep rounds:
Thrusters - 95#/65#
Chin Ups - chin over vertical plane
This event is for total time.
TIME: 10:10


rest 1 hour

EVENT 2:
3 Rounds for time of:
7 Squat Snatch - 115/75#
9 Burpee bar jumps (jump over your bar)
30 UNBROKEN Double Unders
TIME: 5:28
rest 2 hours

EVENT 3:
10 Minutes to find 1 Rep Max Clean & Jerk (poundage)

LOAD: 245#

Training: 11/11/2010

Workout:
3x10 hang squat snatch (95#) 1min rest
3x1 Power Clean (fast) 205#,215#,225# 1min rest
3x10 Pull Ups 1min rest
10 min jog (first minute at threshold, last min at threshold)

Tuesday, November 9, 2010

Training: 11/9/2010

Workout:
Power snatch 2-3 reps x 3 sets 5min rests
Squat snatch @ 95# touch and go x 3 sets; rest :45
2x 200m; 90 sec rests


Sunday, November 7, 2010

Training: 11/7/2010

Workout 1:
3x400m (1:08,1:10,1:12) 2 min rests
3x400m (1:09, 1:11, 1:14) 2 min rests

Workout 2:
30,20,10
Overhead Squat(90#)
Ring Dips

Saturday, November 6, 2010

Training: 11/6/2010

A. Bench Press @ 30X0; 3,2,1; rest 3 min
B. Mixed Grip Chin Ups @ 21X0; 2-3 x 4; rest 3 min
C. Row Sprints: 15 sec @ maximal effort; rest 45 sec row easy x 6

Friday, November 5, 2010

Training: 11/5/2010

Workout:
1. Start @ 70/45 kg on the barbell and on the minute for as many minutes perform 1 squat clean; add 5kg to barbell per minute. (235#)
rest 5 min
2. Using the weight you finished with Dead Lift it on the minute for 2 reps every minute; add 10kg to barbell per minute. (355#, 375#)
rest 5 min
3. for time:
50 HSPU on parallettes (9:57)

Wednesday, November 3, 2010

Training: 11/3/2010

Jerk 1,1,1,1: 225,245,255(f),255(f) rest 4 min

3 rounds for time:
35 double unders
25 pushups
15 CTB pullups

Time: 4:34

Jerk Split Push Press from OlyAthlete on Vimeo.

Tuesday, November 2, 2010

Training: 11/1/2010

Push Press @ 31x1 3,2,1,1,1,1 (195#,205#,215#,225#, 235#(f), 235#) 3min rest
Pullup @ 20x0 2-3 x 6 sets (45#,50#,55#,60#,62#,65#x1)

5x15 sec row sprint; 45 sec rest