Archive for December, 2012

Monday 2012.12.31

December 31, 2012

Africa Workout #5

Warm-up
About 5 rounds:
1-arm handstand practice
Ohs/duck walks (10/10)

Annie 6:36. Unanchored, no abmat.

Sunday 2012.12.30

December 30, 2012

Africa Workout #4

Tabata weird shit mash-up:
Handstand hand raises — 14, 15, 17, 12, 16, 17, 16, 20 = 127
Plank
Duck walk — 20, 23, 25, 30×5 = 218
Side Plank, L
Lunges — 11, 12, 12, 13, 14, 13×3 = 101
Side plank, R

Total: 446.

-then-

250 double unders + 5 push-ups OTM — 5:55

More shoulder burn and less lung burn than I thought it would be…

Tabata dead bug.

Thursday 2012.12.27

December 27, 2012

Africa Workout #3

150 burpees
15:10.

Fuck altitude.

Tuesday 2012.12.25

December 25, 2012

Africa Workout #2

AMRAP in 20 mins –

5 push-ups
10 sit-ups
15 walking lunges

15+5 push-ups

-then-

8 sets tabata plank

Monday 2012.12.24

December 24, 2012

Africa Workout #1

Five rounds for time of:
50 Double-unders
185 pound Push jerk, 10 reps (sub 2×40# db)
Rest 1 minute

14:42.

-then-

6 sets tabata plank.

Thursday 2012.12.20

December 20, 2012

The Filthy Fifty (just because) — 28:30.
Post-dinner, post-a-little-wine.
Breakdown was kinda sad. Almost everything took around 2 mins, except the K2E took 5 and the burpees took a sort of incredible 7. Oops.

Wednesday 2012.12.19

December 19, 2012

[Outlaw 121212]

BB Gymnastics

1) Every 20 seconds for 4 minutes (13 total reps): 1 Power Snatch @ 75% (of max Snatch any style)
[highlight]103, 103, 103, 103, 103, 103, 103, 103, 103, 103, 103, 103, 103.[/highlight]

2) Every 20 seconds for 4 minutes (13 total reps): 1 Power Clean @ 75% (of max Clean any style)
[highlight]133, 133, 133, 133, 133, 133, 133, 133, 133, 133, 133, 133, 133.[/highlight]

Tuesday 2012.12.18

December 18, 2012

[Outlaw 121211]

BB Gymnastics

1) 5X2 3 Position Snatch (low to high) – heavier than last week, rest 60 seconds
[highlight]88×2, 88×2, 88×2, 88×2, 88×2.[/highlight]

2) 5X2 3 Position Clean + 1 Push Jerk (low to high) – heavier than last week, rest 60 sec.
[highlight]108, 108, 108, 108, 108.[/highlight]

3a) 3X3 5-Step Duck Walk – medium/heavy, rest 60 sec.
[highlight]53×1, 53×3, 73×3.[/highlight]

3b) 3X5 Push Press – heaviest possible, rest 60 sec.
[highlight]105×5, 105×5, 105×5.[/highlight]

Notes: One rep of Duck Walks would include 5 steps forward and 5 steps back. After each set the athlete should stand, drop the weight, and Snatch it again before beginning the next rep. Use a weight that is manageable, especially if this is your first time performing a weighted Duck Walk. Spencer DOES NOT walk back in the demo video (@100kg)—it is a no-rep.

Strength

Back Squat: 3X10 – absolutely heaviest possible each set, rest as needed.
[highlight]135×10, 155×10, 155×10.[/highlight]

Conditioning

Complete 2 cycles of…

4 round Tabata of:

Row for Calories OR Airdyne for Calories (Airdyne is the preference)

*Rest 1 minute.

4 round Tabata of:

Burpees

*Rest 1 minute.

Notes: A Tabata interval is 20 seconds of work followed by 10 seconds of rest. Complete 4 Tabata rounds of the first movement (Row/Airdyne), then 4 Tabata rounds of Burpees. Repeat this cycle twice.

[highlight]Rows — 32, 32
Burpees — 7/7/6 (20), 7/6/6 (19)
Total — 103.[/highlight]

Saturday 2012.12.15

December 15, 2012

[highlight]Off the reservation @ Offutt AFB.[/highlight]

[Outlaw 121208]

BB Gymnastics

15 minutes to establish a 1RM Snatch.

15 minutes to establish a 1RM Clean and Jerk.

[highlight]Stuck to low hang to work on form, and because I had no lifting shoes and no belt.[/highlight]

[highlight]Hang Snatch — 103, 113, 118, 123, 128FF.[/highlight]
[highlight]Hang Clean & Jerk — 123, 133, 143, 153FJ.[/highlight]

Strength

Front Squats (based off 121201):

1) Every 45 seconds for 3:00 (5 reps) – 1 rep @ 80%
[highlight]145, 145, 145, 145, 145.[/highlight]
-rest 1 minute
2) Every 45 seconds for 3:00 (5 reps) – 1 rep @ 85%
[highlight]155, 155, 155, 155, 155.[/highlight]
-rest 1 minute
3) Every 45 seconds for 3:00 (5 reps) – 1 rep @ 90%
[highlight]165, 165, 165, 165, 165.[/highlight]

Conditioning

3 rounds for time of:

50′ Prowler Push 250/175# (high handle)
50 Double-Unders
50′ Prowler Push 250/175# (low handles)
5 Hang Power Cleans 225/155#

[highlight]Didn’t have a prowler or a jump rope, so did a version of some random thing that was on the whiteboard –[/highlight]

For time:
200m run
20 wall ball shots, 14#
15 box jumps, 20″
15 kb swings, 24kg
20 burpees

[highlight]6:03.[/highlight]

Friday 2012.12.14

December 14, 2012

[Outlaw 121207]

Strength

1) Every 45 seconds for 7:30 (22 total reps): 2 Banded Deadlifts @ 55% Bar Weight + 25% Band Tension
[highlight]@145 + red band[/highlight]

2) Bench Press: 1X8 @ 80%, 1X5 @ 90%, 2X3 @ 95%, 3X2 @ 100% – based off heaviest set from 121116, rest 60+ seconds.
[highlight]105×8, 120×5, 125×3, 125×3, 135×1/F, 130×2, 130×2.[/highlight]

Conditioning

4 rounds for total working time of:

90m Shuttle Run (15m down, 15m back X 3)
15 C2B Pull-ups
60m Shuttle Run (15m down, 15m back X 2)
15 Push Press @ 115/75#
30m Shuttle Run (15m down, 15m back X 1)

Rest 1:1

[highlight]3:07, 3:23, 3:46, had to cut it short to make it to the airport on time.[/highlight]

Midline

1a) 3XME UB T2B – rest 45 sec.
1b) 3X10 Reverse Hypers – heavy, rest 45 sec.

[highlight]Skipped.[/highlight]