Archive for January, 2012

Tuesday 2012.01.31

January 31, 2012

5-3-1 – 1:2

Bench Press: 85×5, 95×5, 110×8.

Skill Work

Strict C2B: 3xmax reps, fat band. 6, 6, 6.
Muscle-Up Transitions: practice, various.

Workout of the Day

Sumo Deadlift
2 on the minute for 10 minutes, 185#.

MetCon
3 rounds for reps:
1 min Kettlebell Swings [20, 16, 17 = 53]
30sec rest
1 min Toes to Bar [15, 13, 13 = 41]
30sec rest
94.

Monday 2012.01.30

January 31, 2012

Training clean slate.

5-3-1 – 1:1

Deadlift: 155×5, 175×5, 195×12.

Skill Work

Reverse Hyper: 3×15 @70#
Bar Dips: 3xmax reps, thin red band. 9, 8, 6.
Bar Muscle-Ups: random practice, giant black band, working up to sets of 5.

Workout of the Day

Press
2 on the minute for 10 minutes, 85#.

MetCon
12 minutes
1, 2, 3, 4, 5, etc.
Kettlebell Snatches, each arm [16kg]
Handstand Push-ups [to 1 abmat]
6 + 5 HSPU

Friday 2012.01.27

January 30, 2012

Workout Of The Day

7 rounds for time of:
7 Front Squats, 165lbs 85lbs
7 Chest to Bar Pull-ups

5:20.

Thursday 2012.01.26

January 30, 2012

Workout Of The Day

Complete as many rounds as possible in 7 minutes of:
7 Deadlifts, 225lbs 155lbs
7 Ring Dips banded bar dips, red band

6 rounds + 3 dips.

Wednesday 2012.01.25

January 26, 2012

“Annie”
50, 40 , 30, 20, 10 reps for time of:
Double Unders
Sit-ups
6:22.

Tuesday 2012.01.24

January 26, 2012

Strength
Floor Press
3, 3, 3, 3, 3
95, 115, 135, 145.

MetCon
3 rounds for reps:
1 min Push Presses, 95#
1 min Sumo Deadlift High Pulls, 95#
1 min Kettlebell Swings, 24kg
1 min Rest
136.

Sunday 2012.01.22

January 26, 2012

“Man Test”
5-4-3-2-1
Squat Snatch (95)
Elevated Handstand Push Up (1 45# plate [2xgreen banded])
5-4-3-2-1
Clean and Jerk (155 133)
Pistols [to bench]
5-4-3-2-1
Deadlift (215)
Muscle-Up [green banded, jumping dip]

Saturday 2012.01.21

January 22, 2012

Workout of the Day

“Wittman”
7 rounds for time of:
15 Kettlebell Swings, 24kg 16kg
15 Power Snatches cleans, 95lbs 65lbs
15 Box Jumps, 24″ 20″

16:38.

Friday 2012.02.20

January 21, 2012

Workout of the Day

Overhead Squats
3, 3, 3, 3, 3

65, 95, 115, 135, 155, 165F, 160F.

PR. Couldn’t get 165 or 160 overhead. Think I could on a good day — 155 went up pretty easily. Almost got 160… re-tweaked shoulder trying to get it up. Hopefully not seriously.

Project Mayhem

“Jackie”
For Time:
1000m Row
50 thrusters
30 pull-ups

8:42. 50-second PR, but I haven’t done it since 2010.09.09, sooo…..

Wednesday 2012.01.18

January 21, 2012

Clean Complex

Deadlift
Deadlift-Shrug
Clean

83, 103, 123, 143, 148F.