Archive for September, 2014

Sunday 2014.09.28

September 28, 2014

Beast of the East Day 2

Workout 1: Upside Down Karen

1 Man/1 Woman Work at a time to complete
3 Rounds For Time:
200 Wallball, 20 lbs m / 14 lbs w
Handstand Walk

All 4 Players can switch out as needed on Handstand.

With B, Junk, Steve. Superfast.

Workout 2

Establish a Max Weight TGU in 10 minutes.

2 Bars. 1 Male/1 Female

85#.

Saturday 2014.09.27

September 27, 2014

Beast of the East Day 1

Workout 1: FAT FRAN

10 minute AMRAP: 3/3, 6/6/, 9/9, etc.
Thruster, 135 lbs m / 95 lbs w
CTB Pull Up

2 bars, 1 man & 1 woman working at a time.

With B — 15s + 15/18 (?)

Workout 2

Max Cal Row in 5 Minute
Max TTB in 4 Minutes
Max Deadlift in 4 Minutes, 275 lbs m / 185 lbs w

1 man & 1 woman working at a time; 3 Separate Scores – Total Cal, Total TTB Reps, Total DL Reps

With B — 102 row, 55-ish T2B, 65-ish DL.

Workout 3: SPEED SNATCH

10 minutes AMRAP:
7 reps at 135 lbs m / 95 lbs w
5 reps at 155 lbs m / 115 w
Max Reps at 185 lbs m / 135 lbs w

1×135# snatch.

Monday 2014.09.22

September 22, 2014

Strength

Squat

AHAP (for sets 5-10) –
10×2 Wide Stance Box Squat

20kgx10, 40×4, 50×3, 60×2, 65×2, 70×2, 70×2, 70×2, 70×2, 70×2, 70×2.

Deadlift

10×2 Belt Squat @ 50% + 30-50# chain Sumo Deadlift @60kg + 10 12″ box jumps rebounding

Interspersed Gymnasticals

5×3 pull-ups
5×10 DB pull-overs

Evolution

Tabata Airdyne.
64 cals.

Saturday 2014.09.20

September 20, 2014

Strength

Snatch

5×1 Snatch @ 70% (50kg)
3×1 Snatch @ 53kg.

Evolution

Played with some BOTE stuff…

2x 25 wall balls
2:30 max row (52 cals)
TTB practice

Thursday 2014.09.18

September 18, 2014

Strength

Deadlift

AHAP (for sets 5-10) —
10×2 DL from pins @ sticking point

60kgx2, 70×2, 80×2, 90×2, 95×2, 100×2, 80×2, 80×2, 90×2, 95×2.

Squat

10×2 Wide Stance Back Squat to pins at sticking point (3 second drive) @ 50%

40kgx2, 55×2, 55×2, 55×2, 55×2, 55×2, 55×2, 55×2, 55×2, 55×2, 55×2.

Evolution

3 rounds —
3:00 row
2:00 slam ball sit-ups, 20#
1:00 wall ball
3:00 rest

55/45/18
55/45/16
50/45/15.

Wednesday 2014.09.17

September 18, 2014

Strength

Row

AHAP (for sets 5-10) —
10×2 Pendlay Row

35kgx2, 40×2, 45×2, 50×2, 55×2, 55×2, 55×2, 55×2, 55×2, 55×2.

Bench

8×3 Turkish Get-Up

x1 since I didn’t try to go heavy yet. Up only.

45 (L/R), 65 (L/R), 75 (L/R), 85 (FL/R), 95 (F, fucked up wrist)

Monday 2014.09.15

September 15, 2014

Strength

Squat

AHAP (for sets 5-10) –
10×2 Overhead Squat

20kgx5, 40×4, 50×3, 60×2, 65×2, 67×2, 69×2, 71FJ, 60×2, 65×2, 65×2.

As usual could OHS only as much as I could jerk.

Deadlift

10×2 Narrow Stance Reverse Grip Deadlift @ 50% + band 60% [70kg]

Clean & Jerk

6x 1 Clean Pull, 1 Power Clean, 1 Clean @ 70%

35kg, 45, 55, 60, 60, 60, 60, 60, 60.

Snatch

6×1 Snatch Pull, 1 Power Snatch, 1 Snatch @ 70%

35kg, 40, 45, 50, 50, 50, 50, 50, 50.

Evolution

AMRAP in 5:00:
3,6,9,12,15 Thrusters 135/95
3,6,9,12,15 Chest To Bar Pull-Ups

9’s + 4 thrusters. Uuuggghhhhhhh.

Sunday 2014.09.14

September 14, 2014

Strength

Pull-Up

AHAP (for sets 5-10) –
10×2 Wide Grip Pull Up

Skinny red band.

Superset with 1 strict-ish ring dip.

Evolution

Power Endurance Cycle

20 Box Jump
20 KB Swing 70/53
Rest 2:00
20 Box Jump
20 KB Swing 70/53
Rest 2:00
20 Box Jump
20 KB Swing 70/53

0:00-1:29 (1:29)
3:29-4:48 (1:19)
6:48-8:06 (1:18)

Handstand walk practice.

Thursday 2014.09.11

September 11, 2014

Strength

Deadlift

AHAP (for sets 5-10) –
10×2 Sumo DL

60kgx2, 70×2, 80×2, 85×2, 90×2, 95×2, 95×2, 90×2, 90×2, 90×2.

Squat

10×2 Wide Stance Front Squat on box below parallel @ 50% + band

5x2x40kg + red bands; 5x2x45kg + red bands.

Clean & Jerk

6×3 Clean @ 60%

50kg.

Snatch

6×1 Snatch from high block, 1 OH Squat @ 60%

40kg.

Interspersed Gymnasticals

6×3 Pull-Ups
6×3 Dips
6×8 Reverse Curls
6×8 Stick Wrist Rotation Thingies, each arm
(Alternating pull-ups+curls / dips+rotations after each lifting set.)

Evolution

In 5 minutes –
7 Snatches 135/75 95
5 Snatches 155/95 115
AMRAP Snatches 185/135

0 at 135.

Wednesday 2014.09.10

September 10, 2014

Strength

Squat

AHAP (for sets 5-10) –
10×2 Back Squat

20kgx10, 40×5, 50×5, 60×4, 70×3, 80×2, 85×2, 85×2, 86×2, 86×2.

Worked on speed — standing up as fast as possible. This worked kind of in the <80 sets and not at all in the heavier ones.

Deadlift

10×2 Deadlift @ 50% + band

60kgx2, 70×2, 70×2, 70×2, 70×2, 80×2, 80×2, 80×2, 80×2, 80×2.

No band today. Back still tweaky.

Class WOD

5 rounds, each a total of 4 minutes long of:
15 Hang Power Cleans 155lbs
AMRAP Double Unders

Rest 1 minute after each round

626 DU @115#