A. Split Jerk; 8 singles @ moderate-tough load - 225#, 245, 245, 255, 255, 265, 265, 275. Stayed with more of a moderate load. Hammered technique.
B. Muscle ups; amrap unbroken - 1 set - 20 reps. Rings started to swing and lost control. Goal is 25 to 30 reps in the future.
C. Muscle ups; 5 EMOM for 7 min - Done. Did this directly after max set. Shoulders/pecs and tri's were fatigued.
+
EMOM 20 min:
Odd- 8 S2O 155#
Even- 8 burpee box jumps 20"
+
EMOM 20 min:
Odd- 8 strict hspu
Even- 2 rope climbs (1 legless to start each min)
+
EMOM 20 min:
Odd- 10 CTB pull ups
Even- 10 k hspu
Loved these emom's. Did each piece back to back. Was a good burner and sweat. Had plenty of time to rest each set.
+
mobility work 20-30 min - Shoulder and hip work.
Wednesday, August 30, 2017
Tuesday, August 29, 2017
AM
A. Front Rack Walking Lunge Steps; 8/leg x 5 sets; rest 2min - Used axel bar - 145#, 155, 155, 155, 165.
Threw all of the priority pieces as activation/movement work prior to lunges.
B1.Single Leg Iso Glute Bridge w Iso Hip Flexion; 20 seconds/side x 3 sets; rest 1min bw sides - Done. Great hip activation drill.
B2. KB Front Rack Cossack Squats; 8/side x 3 sets; rest 90 seconds - Used 26# KBs for each set.
C1. Standing active hip flexion from box; 10 reps x3; rest 30 sec
C2. Bridge hamstring curls from 'slideboard'; 10 slow controlled reps
x3; rest 30 sec - Completed both. Love both of them. Hip flexion lift off made my hips feel great in squats.
PM
Row 1k, into:
6 RFT:
10 Clean and Jerks @ 135#
15 Wall Balls @ 30#
18:34. Great metcon, struggled on this one. Frustrating that it didn't go as planned, but did what I could for the day. Felt a little off and lungs felt gassed. Did quick singles on C&J, looking back I should of did some TnG on a couple sets. Did either 9/6 or 8/7 on wall balls.
A. Front Rack Walking Lunge Steps; 8/leg x 5 sets; rest 2min - Used axel bar - 145#, 155, 155, 155, 165.
Threw all of the priority pieces as activation/movement work prior to lunges.
B1.Single Leg Iso Glute Bridge w Iso Hip Flexion; 20 seconds/side x 3 sets; rest 1min bw sides - Done. Great hip activation drill.
B2. KB Front Rack Cossack Squats; 8/side x 3 sets; rest 90 seconds - Used 26# KBs for each set.
C1. Standing active hip flexion from box; 10 reps x3; rest 30 sec
C2. Bridge hamstring curls from 'slideboard'; 10 slow controlled reps
x3; rest 30 sec - Completed both. Love both of them. Hip flexion lift off made my hips feel great in squats.
PM
Row 1k, into:
6 RFT:
10 Clean and Jerks @ 135#
15 Wall Balls @ 30#
18:34. Great metcon, struggled on this one. Frustrating that it didn't go as planned, but did what I could for the day. Felt a little off and lungs felt gassed. Did quick singles on C&J, looking back I should of did some TnG on a couple sets. Did either 9/6 or 8/7 on wall balls.
Sunday, August 27, 2017
A1. Close Grip Bench Press @ 21x1; 5-6 reps x 5 sets; rest 1min - 185# x5, 185 x5, 185 x5, 190
A2. Strict wtd Supinated Grip Pull-up @ 21x1; 3-4 reps x 5 sets; rest 2min - 50# x3 for all sets.
B. KB arm bar; 5 slow controlled reps x3/side; rest 1 min - 26#, 35, 44. Love this mobility exercise on shoulders/pecs.
C. KB windmills; 5 slow controlled reps x2/side; rest 1 min - 44#, 53, 53. Great exercise.
D Shoudler cars; 5 slow controlled reps on each arm - Done; did these weighted. Felt great on shoulders.
+
"Madison Triplet"
16:31. This was fun! Great workout. Mostly breathing was tough. I tried to maintain a faster pace on the run, but slowed down. Focused on following a cadence for burpee sandbag clean.
A2. Strict wtd Supinated Grip Pull-up @ 21x1; 3-4 reps x 5 sets; rest 2min - 50# x3 for all sets.
B. KB arm bar; 5 slow controlled reps x3/side; rest 1 min - 26#, 35, 44. Love this mobility exercise on shoulders/pecs.
C. KB windmills; 5 slow controlled reps x2/side; rest 1 min - 44#, 53, 53. Great exercise.
D Shoudler cars; 5 slow controlled reps on each arm - Done; did these weighted. Felt great on shoulders.
+
"Madison Triplet"
16:31. This was fun! Great workout. Mostly breathing was tough. I tried to maintain a faster pace on the run, but slowed down. Focused on following a cadence for burpee sandbag clean.
Saturday, August 26, 2017
Friday, August 25, 2017
AM
A. Front Squat; build to a max - 315#. Built up to a heavy single. Knee and hip were tight today. On a good note, I haven't squatted this heavy in a few years. Glad to see my strength is improving. Looking foreword to working on this more.
+
OHS/Rope Climb/Ski Interval From Games
*follow all standards - 12:09. Had 9 OHSs left. This was a tough one to gauge. Came out reserve the first couple sets. Should of pushed earlier on to finish.
PM
60min of Easy Movement Work
Hip, shoulder and ankle mobility.
A. Front Squat; build to a max - 315#. Built up to a heavy single. Knee and hip were tight today. On a good note, I haven't squatted this heavy in a few years. Glad to see my strength is improving. Looking foreword to working on this more.
+
OHS/Rope Climb/Ski Interval From Games
*follow all standards - 12:09. Had 9 OHSs left. This was a tough one to gauge. Came out reserve the first couple sets. Should of pushed earlier on to finish.
PM
60min of Easy Movement Work
Hip, shoulder and ankle mobility.
Wednesday, August 23, 2017
AM
A.Snatch High Pull + 3 Snatch Grip RDL @ 41x1; 5 complexes; rest 2min - 185#, 185, 205, 205, 205. Used straps each set.
C. Push Jerk; 3 reps x5 sets; rest 2min - 255#, 265, 275. Felt sharp today.
+
"Amanda .45" (follow all Games standards as best as you can) - 12:25. Muscle up went great. Snatch singles got slower towards the end. Came out a little aggressive on MUs.
PM
Movement Work:
Single Arm DB OH Squat (5/arm @ 41x1 tempo - LIGHT LOAD)
15# Plate Flow (3 reps) (start w/ plate overhead, drop into bottom of squat, slowly bring plate to chest and round spine from neck -> lumbar vertebre by vertebre, repeat the process in reverse, slowly press plate back overhead then stand from the squat)
Deck Squats; 8 reps with pause in bottom
+
2x through:
C1. Handstand Walk; 12 meters
C2. Duck Walk 24 meters
C3. Front Bridge Walking for 12 meters
C4. Horse Walk 24 meters
C5. Lizard Walk 12 meters
C6. Ostrich Walk 24 meters"2
A.Snatch High Pull + 3 Snatch Grip RDL @ 41x1; 5 complexes; rest 2min - 185#, 185, 205, 205, 205. Used straps each set.
C. Push Jerk; 3 reps x5 sets; rest 2min - 255#, 265, 275. Felt sharp today.
+
"Amanda .45" (follow all Games standards as best as you can) - 12:25. Muscle up went great. Snatch singles got slower towards the end. Came out a little aggressive on MUs.
PM
Movement Work:
Single Arm DB OH Squat (5/arm @ 41x1 tempo - LIGHT LOAD)
15# Plate Flow (3 reps) (start w/ plate overhead, drop into bottom of squat, slowly bring plate to chest and round spine from neck -> lumbar vertebre by vertebre, repeat the process in reverse, slowly press plate back overhead then stand from the squat)
Deck Squats; 8 reps with pause in bottom
+
2x through:
C1. Handstand Walk; 12 meters
C2. Duck Walk 24 meters
C3. Front Bridge Walking for 12 meters
C4. Horse Walk 24 meters
C5. Lizard Walk 12 meters
C6. Ostrich Walk 24 meters"2
A. Axle bar push press @21x4; 3-4x5; rest 2 min - 195#, 205, 205, 205, 215. Axel bar was definitely a challenge, but liked it!
B1. Overhead barbell carries; 15 seconds x4; rest 40 sec
B2. HS walk; 60 feet AFAP x4; rest 10 sec
B3. Strict hspu; 20 reps AFAP x4; rest 4 min - Great shoulder endurance piece. OH carry was harder than expected. Used 225#, UB on all HSWs, and UB on some sets of HSPUs then went to 10s, 5s, and 3s.
+
10 rounds for time:
200m Run
10 CTB pull ups
12:24. This was fun workout just to keep things moving at a solid intensity. Went UB on all CTB and tried to maintain initial pace. Running speed felt good, probably could of pushed the pace a little faster on a few sets.
B1. Overhead barbell carries; 15 seconds x4; rest 40 sec
B2. HS walk; 60 feet AFAP x4; rest 10 sec
B3. Strict hspu; 20 reps AFAP x4; rest 4 min - Great shoulder endurance piece. OH carry was harder than expected. Used 225#, UB on all HSWs, and UB on some sets of HSPUs then went to 10s, 5s, and 3s.
+
10 rounds for time:
200m Run
10 CTB pull ups
12:24. This was fun workout just to keep things moving at a solid intensity. Went UB on all CTB and tried to maintain initial pace. Running speed felt good, probably could of pushed the pace a little faster on a few sets.
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