Friday, December 31, 2010

Training: 12/31/2010

A. Back Squat; 10x3reps @ 20x0; 2min rest (240#)
B. DB Split Squat; 3x8-10reps @ 3010; 60 rest b/t legs; (40#,45#,50#)
C1. GH Raises; 4x12reps @ 2020; 60sec rest
C2. GHD Situps; 4x15reps @2020; 60sec rest

Thursday, December 30, 2010

Training: 12/30/2010

Workout:
A. Strict Muscle Ups @ 51x1; 3-5 reps; 5 sets; 2min rest (2,2,1,1,1)
B1. AMRAP Ring rows @ 31x1; 4 sets; 90 sec rest (8,8,9,8)
B2. AMRAP(-1) HSPU on paralettes; 90 sec rest (5,4,4,4)
C. 400m run @ 50%, 80%, 100% (Time: 1:05)

Tuesday, December 28, 2010

Training: 12/28/2010

A. 3 scap exercises; @ 3010; 8 reps; 3 sets each exercise (ext. rotation, powell, trap 3)
B. Barbell Split Squat @ 3010; 8 reps; 3 sets (95#,95#. 105#)


Monday, December 27, 2010

Training: 12/26/2010

Workout:
Today (12/26/2010):
Part 1:
A. Clean grip deadlift @ 11x1; 2 reps; 12 sets; 45sec rest (215#)
B. GH raises @ 10x0; 4 sets; 45 sec rest
C. Front leaning raise on rings 4x 45 sec
D. GHD Situps @ 2020, 10 reps x 4 sets

Part 2 (avg. cal/hr):
1min @ 90%, 1min at 50%; 8 sets
1. 1718
2. 1720
3. 1749
4. 1710
5. 1635
6. 1652
7. 1604
8. 1717

Training: 12/25/2010

A. Trap 3 raise @ 3010; 8 reps, 3 sets (20#)
B. External Rotation @ 3010; 8 reps, 3 sets
C. Powell Raise @ 3010; 8 reps, 3 sets

A1. DB Split Squat @ 3010; 8 reps; 4 sets
A2. CTB Pullups; 4 sets

Power snatch/ Power clean tech work


Friday, December 24, 2010

1RM Power Clean (250#)

500m row: 1:28.2

Thursday, December 23, 2010

Testing: 12/22/2010

Testing:
12,9,6
Squat Clean (155#)
Muscle Ups

Time: 11:22
Forgot to start camera. Starts after 12 squat cleans and 3 muscle ups

Tuesday, December 21, 2010

Training: 12/20/2010

60min row time trial
Distance: 14,372m

Sunday, December 19, 2010

Training: 12/20/2010

Workout 1:
A) Back Squat: 1 heavy rep (rest as needed)-315#
B) 85% of A, AMRAP @ 3010 (270#x3)
C) Pullup: 1 Heavy rep (rest as needed)-90#
D) 85% of C), AMRAP @ 3010 (77#x1)

Workout 2:
4 sets @ 90%:
1min Burpee Broad Jumps
1min Dumbell Thruster (25#)
1min Ball Slams (20#)
1min Box Jumps (20")

Training: 12/17/2010

Workout 1:
A1) Hang Power Snatch x 3; 7 sets; 10sec rest
A2) Toes-to-rings @ 1010 x 10; 7 sets; 10sec rest
A3) AMRAP HSPU(w/ 1" depth); 7 sets; 3min rest
A1) 115,125,135,145,150,155,160
A2) All unbroken
A3--1 inch depth) 11,11,10,9,7,7,9

B) Complete

Workout 2:
Run:
10min @ z1

5sets:
30sec @ 80%
30sec @ 50%
5sets:
30sec @ 90%
30sec @ 50%
5sets:
30sec @ 100%
30sec @ walking

COMPLETE

Thursday, December 16, 2010

Training: 12/16/2010

Workout:
Scap mobility work:
Trap 3 raise: 8 reps @ 3010; 3 sets
Ext. Rotation: 8 reps @ 3010; 3 sets
Powell Raise: 8 reps @ 3010; 3 sets

1-15 KB swing ladder hypoxia training:
1 kettlebell swing, put it down, one breath, pick it up and go.
Ladder: 12

2min max calories Airdyne: 57

Training 12/15/2010

Workout 1:
Scap mobility work:
Trap 3 raise: 8 reps @ 3010; 3 sets
Ext. Rotation: 8 reps @ 3010; 3 sets
Powell Raise: 8 reps @ 3010; 3 sets

A1) Front Squat 2-3 reps @ 30x0; 5 sets 10 sec rest (195#,205#,225#, 240#, 250#)
A2) AMRAP Strict Pullups; 5 sets (12,13,14,14,12)

100 GHD situps for time: 4:30

Workout 2:
5 sets:
250m row
12 burpees
35 double unders
90 sec rest
rest 10 min
5 sets:
35 double unders
12 burpees
250m row
Notes: torture




Sunday, December 12, 2010

Training: 12/12/2010

TRAINING:

5 sets:
8 Hang Power Clean (165#,165#,175#,175#)
Row 150 m @ 100%
rest 3 min
(intent is quick transition; high grunt effort on clean and high power output on row)
+
5 sets:
8 Dead Lift - 50% 1RM (205#)
Airdyne 30 sec @ 100% (cals: 19,18,18,20,21)
rest 3 min
(intent is high grunt effort on DL, then high speed all out on bike)
+
3 sets:
20 back extensions (all unbroken)
30 jump switch lunges (broken)
rest 1 min

Saturday, December 11, 2010

Training: 12/11/2010

Workout:
A1) 10 OHS @ 1010; 7 sets; 1min rest
A2) 10 CTB Pullups; 7 sets; 1min rest

B) In 4min, find 1RM shoulder press (185#); 10sec rest
C) Tabata Situps (85 total) 10 sec rest
D) Max Double Unders in 4min (222)

Wednesday, December 8, 2010

Training: 12/8/2010

Workout:
5x275m sprint (97%-100%); 2min rests
rest 10min (handstand practice during that time)
5x275m sprint (97%-100%); 2min rests

Results: (48,48.9,50.8,52.8,58)----No warmup, just burped and went. This an extremely stupid stradegy for row sprints, for me at least
rest
(51.9,49.9,49.9,50.3,50.2)

Quads were fried!




Tuesday, December 7, 2010

Training: 12/7/2010

Workout:
A1. Push Press x 1/Power Jerk x 3; rest 2 min
(185#,195#,205#,215#,225# (1+1))
A2. 20 unbroken chin ups; rest 2 min x 5
All UB
B. AMRAP DU's in 30 sec; rest 30 sec x 5
40, 46, 40, 32, 50
C. Toes to Bar x 10 unbroken; rest 45 sec x 5
All UB
D. Side Bridge - 60 sec/side x 3/side; no rest b/t sides
All UB



Saturday, December 4, 2010

12/4/2010

Workout:
Power Clean Cluster - 1.1.1.1.1 x 5; rest 4 min
+
3 rds for time:
10 Dead Lift - 115% BWT
25 box jumps - 24"
(rest 10 sec b/t reps on cluster; rules for box jump - jump up, hips to full ext @ top, STEP DOWN, repeat, you CANNOT jump up and jump off - we will test this again with jump up - jump down over time and compare)


Friday, December 3, 2010

Thursday, December 2, 2010

Training: 12/2/2010

Workout 1:
A. Overhead Squat @ 32X1; 5 x 5 - 80%; rest 2 min (95#,115#,135#,150#,160#)
B. 3 muscle ups, 10 breaths x 10 (5 sets complete, then worked on technique)
C. L Sit on rings - 120 sec total work (completed in 8 sets)
D. 25 double unders, rest 30 sec x 8 (all unbroken)

rest 6+ hours

Workout 2:
For cals:
"300 FY" on Airdyne
226 calories in 10min