Saturday, February 13, 2010
Friday, February 12, 2010
Training Day 12 Feb 2010
Back Squat 3-3-3-3-3
225-275-275-280-285
Max Effort 400m run - 1:10
Max Effort 500m row - 1:36
225-275-275-280-285
Max Effort 400m run - 1:10
Max Effort 500m row - 1:36
Thursday, February 11, 2010
Wednesday, February 10, 2010
Training Day 10 Feb 2010
5 rnds:
5 SDHP (135#)
5 HSPU
7:55 (used partial ROM, lowering to 1.5")
*placed 25lb bumper to lower down to on HSPU
rest 5 min
Max Double Unders in 2 min: 51
5 SDHP (135#)
5 HSPU
7:55 (used partial ROM, lowering to 1.5")
*placed 25lb bumper to lower down to on HSPU
rest 5 min
Max Double Unders in 2 min: 51
Tuesday, February 9, 2010
Training Day 9 Feb 2010
Max Seated Box Jump
5 individually timed rnds;
25m lateral-shuffle/shuttle run
10 Box Jumps (28")
Seated Max Box Jump = 42.5 inches
Fastest Round = :47s
Slowest Round = :51s
5 individually timed rnds;
25m lateral-shuffle/shuttle run
10 Box Jumps (28")
Seated Max Box Jump = 42.5 inches
Fastest Round = :47s
Slowest Round = :51s
Monday, February 8, 2010
Training Day 8 Feb 2010
7 rounds:
7 power snatch
7 snatch-balance
7 ohs
time 15:15 (at 75#)
Rxd was 95# for males, weight scaled to keep high intensity throughout. Next time hopefully can knock this type of WOD out with rxd weights.
7 power snatch
7 snatch-balance
7 ohs
time 15:15 (at 75#)
Rxd was 95# for males, weight scaled to keep high intensity throughout. Next time hopefully can knock this type of WOD out with rxd weights.
Sunday, February 7, 2010
Training Day 7 Feb 2010
Max Reps:
Tabata Sit-ups
Pull-ups (max in 4 minutes)
Tabata Squats
111 Sit-ups
62 pull-ups
110 squats
Tabata Sit-ups
Pull-ups (max in 4 minutes)
Tabata Squats
111 Sit-ups
62 pull-ups
110 squats
Saturday, February 6, 2010
Friday, February 5, 2010
Training Day 5 Feb 2010
3-2-1 Dead Lift
2 x 800m
335# x 3 for dead lift...hit a mental wall after that and could not even lift 345# for 1 rep. Mental, mental, mental. Dead lift is probably my least favorite lift, and my hamstring weakness rears its ugly head...gotta get stronger in this area.
For the 800m's -> 2:52 and 3:02
2 x 800m
335# x 3 for dead lift...hit a mental wall after that and could not even lift 345# for 1 rep. Mental, mental, mental. Dead lift is probably my least favorite lift, and my hamstring weakness rears its ugly head...gotta get stronger in this area.
For the 800m's -> 2:52 and 3:02
Thursday, February 4, 2010
Tuesday, February 2, 2010
Training Day 2 Feb 2010
AM:
For time:
30 Box Jumps (20")
15 HSPU
15 Toe-to-bar (TTB)
20 Box Jump
10 HSPU
10 TTB
10 Box Jump
5 HSPU
5 TTB
13:45
I had to scale the HSPU down to (5-3-1) for reps, still doing full range of motion vice partial. I suck at HSPU....bad. Took a few minutes to finish the last rep of HSP in the third round. Pretty bad.
PM:
Running max effort-
1 min on, 1 min rest
1 min on, :50 rest
1 min on, :40 rest
1 min on, :30 rest
1 min on, :20 rest
1 min on, :10 rest
*repeat moving back up the ladder finishing with 1 min on, 1 min rest.
I ran a stretch of a walking trail by the house. Each time I tried to reach the same distance on the trail. It was approx. 300yds with a couple twists and turns. Felt pretty good throughout all intervals.
For time:
30 Box Jumps (20")
15 HSPU
15 Toe-to-bar (TTB)
20 Box Jump
10 HSPU
10 TTB
10 Box Jump
5 HSPU
5 TTB
13:45
I had to scale the HSPU down to (5-3-1) for reps, still doing full range of motion vice partial. I suck at HSPU....bad. Took a few minutes to finish the last rep of HSP in the third round. Pretty bad.
PM:
Running max effort-
1 min on, 1 min rest
1 min on, :50 rest
1 min on, :40 rest
1 min on, :30 rest
1 min on, :20 rest
1 min on, :10 rest
*repeat moving back up the ladder finishing with 1 min on, 1 min rest.
I ran a stretch of a walking trail by the house. Each time I tried to reach the same distance on the trail. It was approx. 300yds with a couple twists and turns. Felt pretty good throughout all intervals.
Monday, February 1, 2010
Training Day 1 Feb 2010
AM:
Complete as many Ring-Muscle-Ups in 10min: 41
2 minutes, max double-unders: 43
I had to sub jumping muscle-ups in place of regular.
I have done regular muscle-ups in the past but today
I was not getting momentum transfered from kip to the
pull and was getting stuck at the bottom transfer
point to the dip.
As for the double-unders, the 6am class all does these
together post-WOD. Good way to build up the skill and
work on them fatigued as well.
Complete as many Ring-Muscle-Ups in 10min: 41
2 minutes, max double-unders: 43
I had to sub jumping muscle-ups in place of regular.
I have done regular muscle-ups in the past but today
I was not getting momentum transfered from kip to the
pull and was getting stuck at the bottom transfer
point to the dip.
As for the double-unders, the 6am class all does these
together post-WOD. Good way to build up the skill and
work on them fatigued as well.
Sunday, January 31, 2010
Rest Day
Woke up feeling the past couple days of workouts, and decided to listen to my body. However, today started my "weighing & measuring." I will be following a 20-block template to start, and will look to adjust up and/or down as needed.
Saturday, January 30, 2010
Training Day 30 Jan 2010
AM:
Clean & Jerk
3-2-1-1-1
(3) 205
(2) 215
(1) 225
(1) 230
(1) 235 fail
PM:
5-mile trail run through Point Lobos Natural Reserve.
Tomorrow starts a strict "Modified Zone-Paleo" Diet, meaning I will be weighing/measuring according to the block chart, but avoiding grains, etc. Should be an adventure.
Clean & Jerk
3-2-1-1-1
(3) 205
(2) 215
(1) 225
(1) 230
(1) 235 fail
PM:
5-mile trail run through Point Lobos Natural Reserve.
Tomorrow starts a strict "Modified Zone-Paleo" Diet, meaning I will be weighing/measuring according to the block chart, but avoiding grains, etc. Should be an adventure.
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