Strength
Some limited amount of time:
5RM Press
3RM Push Press
1RM Push Jerk
100-135-155
WOD
4 Rounds for Time
10 Ring Dips
15 Knees to Elbow
20 Jump Lunges (Each Leg or 40 Total)
8:12
I don't think I did 5 rounds. Pretty sure.
Friday, August 31, 2012
Thursday, August 30, 2012
Box Jump + Deadlift/Box Jump/Double Under
Buy In
9 minutes to max height box jump
42"
WOD
4 Rounds for Time
7 Deadlifts 225/155
15 Box Jumps 24/20
45 Double Unders
6:10
9 minutes to max height box jump
42"
WOD
4 Rounds for Time
7 Deadlifts 225/155
15 Box Jumps 24/20
45 Double Unders
6:10
Tuesday, August 28, 2012
Run/Sit up/KB swing/Mountain climber/up down
Partner 8 X 400m Relay
Each partner runs four alternating 400m runs while the other partner completes an AMRAP of the following exercises for each round:
Round 1. Sit Ups
Round 2. Kettlebell Swings 1.5/1.0 pood
Round 3. Mountain Climbers
Round 4. Plank Up Downs
14:something
411 reps
6:37 or something
Each partner runs four alternating 400m runs while the other partner completes an AMRAP of the following exercises for each round:
Round 1. Sit Ups
Round 2. Kettlebell Swings 1.5/1.0 pood
Round 3. Mountain Climbers
Round 4. Plank Up Downs
14:something
411 reps
6:37 or something
Monday, August 27, 2012
Back Squat + Clean/Chin up/Run + Burpees
Buy In:
15 Minutes to 3RM Back Squat
WOD
11 Minute AMRAP
5 Cleans 135/95
7 Chin Ups
Run 200m
Buy Out:
"CasMillBarn" Burpee Buy Out
Buy In:
240
WOD
4 rounds + 6 chin ups
Buy Out:
22 burpees, 43 seconds
15 Minutes to 3RM Back Squat
WOD
11 Minute AMRAP
5 Cleans 135/95
7 Chin Ups
Run 200m
Buy Out:
"CasMillBarn" Burpee Buy Out
Buy In:
240
WOD
4 rounds + 6 chin ups
Buy Out:
22 burpees, 43 seconds
Sunday, August 26, 2012
Friday, August 24, 2012
Clean and Jerk
Training for “Grace”
Part 1: 5 Minute AMRAP
Clean and Jerk 135/95
Rest 7 Minutes
Part 2: For Time
Clean and Jerk 135/95
Perform the Number of repetitions completed in Part 1.
22/5:19
A few months ago I probably wouldn't have even considered doing this at 135, so that's not too bad. If I keep getting stronger maybe I'll break 5 minutes on Grace someday ;-).
Part 1: 5 Minute AMRAP
Clean and Jerk 135/95
Rest 7 Minutes
Part 2: For Time
Clean and Jerk 135/95
Perform the Number of repetitions completed in Part 1.
22/5:19
A few months ago I probably wouldn't have even considered doing this at 135, so that's not too bad. If I keep getting stronger maybe I'll break 5 minutes on Grace someday ;-).
Wednesday, August 22, 2012
Helen
3 rounds for time
Run 400
21 kb swings, 1.5 pood
12 pull ups
9:25, last time was 8:52 sometime in May.
Run 400
21 kb swings, 1.5 pood
12 pull ups
9:25, last time was 8:52 sometime in May.
Tuesday, August 21, 2012
Rack Jerk + Double under/Front squat
15 minutes to establish a 1rm rack (behind the neck) jerk
165lbs (PR but this is also the first time I've tested this)
100 double unders
5 front squats, 135lbs
75
10
50
15
25
20
7:45
165lbs (PR but this is also the first time I've tested this)
100 double unders
5 front squats, 135lbs
75
10
50
15
25
20
7:45
Monday, August 20, 2012
Snatch Pull + Pull up/Push up/Squat jump
Buy In: Snatch Pulls
3 – 3 – 3
165lbs, maybe I should try a narrower grip, I can't hold onto the bar. I might also get straps, I'm not sure yet.
WOD
For total working time:
5 Dead Hang Pull Ups
5 EROM Push Ups
5 Squat Jumps
7 Rounds
Rest 2 Min
5 Rounds
Rest 1 min
3 Rounds
11:17
3 – 3 – 3
165lbs, maybe I should try a narrower grip, I can't hold onto the bar. I might also get straps, I'm not sure yet.
WOD
For total working time:
5 Dead Hang Pull Ups
5 EROM Push Ups
5 Squat Jumps
7 Rounds
Rest 2 Min
5 Rounds
Rest 1 min
3 Rounds
11:17
Sunday, August 19, 2012
Thursday, August 16, 2012
Tuesday, August 14, 2012
Overhead squat + Run/Front squat
12 minutes to establish 1rm overhead squat
140 (PR)
Probably could have done at least 145 but I'll take it- PR by 20lbs
3 rounds for time
Run 400m
15 front squats, 135lbs
8:33
Cash out
75 ab mat sit-ups
Did these
140 (PR)
Probably could have done at least 145 but I'll take it- PR by 20lbs
3 rounds for time
Run 400m
15 front squats, 135lbs
8:33
Cash out
75 ab mat sit-ups
Did these
Monday, August 13, 2012
Friday, August 10, 2012
Deadlift + Burpee/Push Press/Double Under
Buy In: Wendler Deadlift
5 @ 40%
5 @ 50%
5 @ 60%
145-180-220
WOD
21 – 18 – 15 – 12 – 9
Bar Facing Burpees
Push Press 95/65
Double Unders
11:55
5 @ 40%
5 @ 50%
5 @ 60%
145-180-220
WOD
21 – 18 – 15 – 12 – 9
Bar Facing Burpees
Push Press 95/65
Double Unders
11:55
Thursday, August 9, 2012
Press + Power Clean/Double Under/Run
Buy In: Wendler Press
5 @ 40%
5 @ 50%
5 @ 60%
50-65-75
WOD
5 Rounds for Time
5 Power Cleans 155/105
50 Double Unders/Run 400m
Double under rounds 1,3,5; Run rounds 2,4
8:28
Baseline WOD
For time:
Row 500m
40 squats
30 situps
20 pushups
10 pullups
3:46
5 @ 40%
5 @ 50%
5 @ 60%
50-65-75
WOD
5 Rounds for Time
5 Power Cleans 155/105
50 Double Unders/Run 400m
Double under rounds 1,3,5; Run rounds 2,4
8:28
Baseline WOD
For time:
Row 500m
40 squats
30 situps
20 pushups
10 pullups
3:46
Tuesday, August 7, 2012
Muscle-ups + KB Complex
Buy in
12 Minutes of Goat Training
WOD: Kettlebell Complex
AMRAP in 10 Minutes
3 One Leg Deadlift Right
3 Hang Power Clean Right
3 Push Press Right
3 Front Squat Right
3 Snatch Right
Repeat for Left Side
Cash out
Super Couch Stretch 2 Min Each Side
Buy in
Muscle-ups, about every minute on the minute or so. Tried to link them together without much, if any, success. Some butterfly pullups at the end.
WOD: Kettlebell Complex
5 rounds, 1.5 pood
Cash out
Yup
12 Minutes of Goat Training
WOD: Kettlebell Complex
AMRAP in 10 Minutes
3 One Leg Deadlift Right
3 Hang Power Clean Right
3 Push Press Right
3 Front Squat Right
3 Snatch Right
Repeat for Left Side
Cash out
Super Couch Stretch 2 Min Each Side
Buy in
Muscle-ups, about every minute on the minute or so. Tried to link them together without much, if any, success. Some butterfly pullups at the end.
WOD: Kettlebell Complex
5 rounds, 1.5 pood
Cash out
Yup
Back squat + Front squat + Front squat/Pull up/Run
Umm... squats
Wender 5-3-1 deload back squat
105
135
160
Strength
15 minutes to establish 1rm front squat
205 (PR)
WOD
10 minute AMRAP
5 front squat, 135lbs
10 strict pull ups
Run 200m
4 rounds + 150m run
Wender 5-3-1 deload back squat
105
135
160
Strength
15 minutes to establish 1rm front squat
205 (PR)
WOD
10 minute AMRAP
5 front squat, 135lbs
10 strict pull ups
Run 200m
4 rounds + 150m run
Thursday, August 2, 2012
Handstand Push up/Sit up
4 rounds for time
10 handstand push ups
50 sit ups
14:10
Did the HSPUs on a 6" wide post and sit ups with a pair of shorts and a shirt folded under my lower back. First round was sub 2:00 and first two rounds of HSPU were unbroken. After that they got hard and slow.
10 handstand push ups
50 sit ups
14:10
Did the HSPUs on a 6" wide post and sit ups with a pair of shorts and a shirt folded under my lower back. First round was sub 2:00 and first two rounds of HSPU were unbroken. After that they got hard and slow.
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