14.1
30 DU'S
15 POWER SNATCHES - 75LBS.
7 ROUNDS + 7 DU'S (322) @ 80%
Friday, February 28, 2014
WEDNESDAY 2/26
Wed 2/26:
BIKE 10 min @Z1
+
BIKE 30 sec
@90%/30 sec @50% x 12
--5 min recovery--
3 rounds for time:
50 DUs
20 Box Jumps 24"
15 HR Pushups
TIME: 6:32
TUESDAY 2/25
rack work (no pain, low volume)
2X:
Wall reaches x 8
DB Pullover Dead Bug - 2 x 6 - ensure low back stays down
& ribs don't move
A. Jerk Dip Squats: 2 x 5 reps; rest 90 sec notes-from
rack, ribs down 265, 265
B. Tall Cleans: 3 x 3; rest as needed.
notes-shrug & drop fast -45-75lbs max on these
C. Thrusters @95lbs: 3
x 5 reps; rest 1 min notes-focus on breathing & relaxation on these
D.
Front Squat: 3 x 3,2,1; rest 3 min 225, 245, 275
E. Back Squat: 1 x 15 @20X0
(~60%1RM) 225
Tuesday, February 25, 2014
MONDAY 2/24
Row 10 min @50%
5 min dynamic mobility work
Row 10 min @70%
5 min dynamic mobility work
Row 15 sec hard/rest 2 min x 3
5 min light mobility
+
Row 2000m time trial. (try to hold training pace and
above - sprint hard at end)
TIME: 6:59 (maintained roughly a 1:45 pace throughout.
Pushed hard at the end. If this wasn't a 100% effort it was pretty damn close).
+
10-15 min Jog/AD easy pace to flush
SATURDAY 2/22
100 DU'S
40 HR PU'S
30 C2B'S
50 DU'S
30 HR PU'S
20 C2B'S
25 DU'S
20 HR PU'S
10 C2B'S
WAS AROUND 12:30/13:00 ISH BEFORE MY HAND RIPPED WITH 3 REPS TO GO. WAS FEELING GREAT ON THIS ONE THOUGH.
40 HR PU'S
30 C2B'S
50 DU'S
30 HR PU'S
20 C2B'S
25 DU'S
20 HR PU'S
10 C2B'S
WAS AROUND 12:30/13:00 ISH BEFORE MY HAND RIPPED WITH 3 REPS TO GO. WAS FEELING GREAT ON THIS ONE THOUGH.
Sunday, February 23, 2014
FRIDAY 2/21
Fri 2/21:
Wall reaches - 2 x 8
A. Jerk Dip Squats: 3 x 5 reps; rest 90 sec notes-from
rack, ribs down 225, 225, 245
B. Tall Cleans: 4 x 3; rest as needed. notes-shrug & drop fast - 75lbs
C. Hang Squat Cleans: 5 x 3,3,2,2,2; rest 3 min 135, 155,
155, 175, 185
*really felt like I have started getting under these and into a
better rack position much more efficiently today.
D. Thrusters @75lbs: 4 x 5 reps; rest 1 min notes-focus
on breathing & relaxation on these
+
AMRAP in 7 min:
Box Jumps 24"
142 reps
*felt great on this. Consistent pace throughout. No
breaks. Completely unbroken. Def had gas left in the tank. Could go at a faster
pace and maybe get another 20 reps in.
--4 min recovery--
AMRAP in 4 min:
20 unbroken DUs
10 sets all unbroken didn't trip up once.
TUESDAY 2/18
AMRAP in 7 min:
3 Safety Bar Squats 210lbs
3 T2B
6 Safety Bar Squats 210lbs
6 T2B
9 Safety Bar Squats 210lbs
9 T2B
etc...
*Made it to 18 of safety bar squats
Tuesday, February 18, 2014
MONDAY 2/17
Row 8 min @Z1
+
Row 1000m @1:46-47' pace/rest 6-8 min x 3
RD1: 3:31
RD2: 3:30
RD3: 3:29
*Felt REALLY good on these. HR didn't go to high and only needed to recover about 6-6:30MINS between rounds.
+
15 min mobility work
SATURDAY 2/15
Ido Sqt Seq 2.0
A. Deadlift: 4 x 3; rest 3 min
325, 350, 370, 395
+
10 min AMRAP:
60 Bar-Facing Burpees
30 OH Squats 120lbs (from ground)
*made it to 2 MU's. Was feeling super off this day. Was
on a new medication that completely through me off. Definitely need to speed up
the burpees and work on my OHS's but confident when I am 100% can get through
everything and back into the burpees for a few reps at least.
FRIDAY 2/14
Rack Seq
A. Pistols: 3 x 10 alt'ng; rest as needed
+
For time:
20 Power Cleans 135lbs
40 HR Pushups
15 Power Cleans 135lbs
30 HR Pushups
10 Power Cleans 135lbs
20 HR Pushups
5 Power Cleans 135lbs
10 HR Pushups
TIME: 10:36
Definitely room for improvement but I felt great on this
one. The rack sequence and power clean technique work definitely paid off on
this one as I stayed pretty fluid throughout all of them and linked lots of
reps together. Thanks again for the help on this!
WEDNESDAY 2/12
For time:
21 Back Squats @bwt
21 C2B Pullups
21 Front Squats @3/4 bwt
21 Pullups
21 OH Squat @1/2 bwt
21 T2B
TIME: 10:32
*went about 80% on this one.
TUESDAY 2/11
Row 8 min @Z1
+
Row 900m @1:46-1:47 pace/rest 5 min x 4
RD1: 3:11
RD2: 3:11
RD3: 3:12
RD4: 3:09
MAX HR: 173
AVG HR: 112
+
15 min mobility work
Monday, February 10, 2014
MONDAY 2/11
A. Alt EMOM for 20 mins:
odd mins - 1-3 MUs
even mins - 2 Snatches @70%
3 MU's strung together every set
135LB snatch
Took me 12-18 seconds to complete each movement on each set. Never slowed down.
+
100 Power Clean & Jerks for time, 95lbs
TIME: 17:32
*this was a tough one. engine felt great but big lactic acid buildup in the forearms in the second half. Maybe from the MU's?
odd mins - 1-3 MUs
even mins - 2 Snatches @70%
3 MU's strung together every set
135LB snatch
Took me 12-18 seconds to complete each movement on each set. Never slowed down.
+
100 Power Clean & Jerks for time, 95lbs
TIME: 17:32
*this was a tough one. engine felt great but big lactic acid buildup in the forearms in the second half. Maybe from the MU's?
Saturday, February 8, 2014
SATURDAY 2/8
A. Push Jerk: build to a 5RM
135, 155, 165, 185, 205
*shoulders have been insanely worn down this week from all the workouts. Could probably get to 235-245 100% fresh.
+
16 min amrap:
800m Row
50 Burpees to 6" target
40 Box Jumps 24"
amrap HSPU in time remaining.
54 HSPU's
*felt really great on this. This length of WOD is my comfort zone. Didn't need any breaks on the burpees or box jumps. Went at a nice steady but challenging pace. Made it through the other movements to the HSPU's in under 10 minutes. If my shoulders weren't so gassed from the last week could probably have cranked out another 30-40 HSPU's easily
135, 155, 165, 185, 205
*shoulders have been insanely worn down this week from all the workouts. Could probably get to 235-245 100% fresh.
+
16 min amrap:
800m Row
50 Burpees to 6" target
40 Box Jumps 24"
amrap HSPU in time remaining.
54 HSPU's
*felt really great on this. This length of WOD is my comfort zone. Didn't need any breaks on the burpees or box jumps. Went at a nice steady but challenging pace. Made it through the other movements to the HSPU's in under 10 minutes. If my shoulders weren't so gassed from the last week could probably have cranked out another 30-40 HSPU's easily
FRIDAY 2/7
am:
30-40 min Cardio work, your choice, <120bpm
Bike
pm:
A. OH Squat: 5 x 3,2,2,1,1; rest 2 min
155, 165, 170, 185, 195
*ORM is 205
B1. C2B Pullups: 3 x 10; rest 30 sec
B2. OHS @95lbs: 3 x 15; rest 1 min
Felt great on this.
+
5 min @90% effort:
10 Thrusters 75lbs - only reps with proper rack position - use this to practice
10 Box Jumps/Steps 24"
4 ROUNDS
*really not doing well with this from rack position. Would love to work on this technique with you when possible please. Because of this was slower.
--5 min recovery--
50 T2B for time.
TIME: 3:32
30-40 min Cardio work, your choice, <120bpm
Bike
pm:
A. OH Squat: 5 x 3,2,2,1,1; rest 2 min
155, 165, 170, 185, 195
*ORM is 205
B1. C2B Pullups: 3 x 10; rest 30 sec
B2. OHS @95lbs: 3 x 15; rest 1 min
Felt great on this.
+
5 min @90% effort:
10 Thrusters 75lbs - only reps with proper rack position - use this to practice
10 Box Jumps/Steps 24"
4 ROUNDS
*really not doing well with this from rack position. Would love to work on this technique with you when possible please. Because of this was slower.
--5 min recovery--
50 T2B for time.
TIME: 3:32
THURSDAY 2/6
Rack Seq w/lying shoulder stretch at wall
A. Split Jerk: build to a tough single
230 (shoulders gassed from Thrusters yesterday, ORM is usually around 245)
B1. Push Press: 5 x 2,2,1,1,1; rest 2 min
185, 185, 195, 205, 215.
B2. Bench Press: 5 x 1-2 reps; rest 2 min
225 (2), 225 (2), 225 (2), 225 (2), 225 (2).
+
*For time:
Versa-Climber 300', then
21-15-9:
KB Swings to Overhead (American Swings) 70lbs
Burpees
TIME: 6:28 (did Versa-Climber in 1:32 @ 70%, first time using one)
A. Split Jerk: build to a tough single
230 (shoulders gassed from Thrusters yesterday, ORM is usually around 245)
B1. Push Press: 5 x 2,2,1,1,1; rest 2 min
185, 185, 195, 205, 215.
B2. Bench Press: 5 x 1-2 reps; rest 2 min
225 (2), 225 (2), 225 (2), 225 (2), 225 (2).
+
*For time:
Versa-Climber 300', then
21-15-9:
KB Swings to Overhead (American Swings) 70lbs
Burpees
TIME: 6:28 (did Versa-Climber in 1:32 @ 70%, first time using one)
Wednesday, February 5, 2014
WEDNESDAY 2/5
A. Squat Clean x1/Hang Squat Clean x3/Front Squat x5: build to a max of the complex (no more than 3 attempts after warmup)
115, 135, 155
*probably could have gone a bit higher closer to 185 or a little higher for last set. feeling real mobility improvements on the rack position and cleans. Definitely better at full squat cleans than power cleans.
+
3 rounds for times of:
10 Thrusters 135lbs
20 C2B Pullups
rest 2 min b/t rounds
RD1: 1:58
RD2: 2:28
RD3: 2:52
*from an engine/endurance standpoint felt great at this. And even though significant rack position improvements have been made still not at a comfortable place to press overhead from it. So these thrusters were still done from a holding position just in front of my shoulders which really gassed them and my forearms out compromising my potential on the C2B pull ups. All things considered still felt great.
115, 135, 155
*probably could have gone a bit higher closer to 185 or a little higher for last set. feeling real mobility improvements on the rack position and cleans. Definitely better at full squat cleans than power cleans.
+
3 rounds for times of:
10 Thrusters 135lbs
20 C2B Pullups
rest 2 min b/t rounds
RD1: 1:58
RD2: 2:28
RD3: 2:52
*from an engine/endurance standpoint felt great at this. And even though significant rack position improvements have been made still not at a comfortable place to press overhead from it. So these thrusters were still done from a holding position just in front of my shoulders which really gassed them and my forearms out compromising my potential on the C2B pull ups. All things considered still felt great.
TUESDAY 2/4
Row 10 min @Z1
+
Row 800m @1:46-1:47' pace/rest 4 min x 4
RD1: 2:49
RD2: 2:50
RD3: 2:50
RD4: 2:48
AVG HR: 146
PEAK HR: 179
MIN HR: 101
+
15 min mobility work
+
Row 800m @1:46-1:47' pace/rest 4 min x 4
RD1: 2:49
RD2: 2:50
RD3: 2:50
RD4: 2:48
AVG HR: 146
PEAK HR: 179
MIN HR: 101
+
15 min mobility work
THURSDAY 1/30
6 min amrap @Open pace:
5 OH Squats 135lbs
6 Bar Facing Burpees
7 Box Jumps 30"
4.5 rounds
*was still feeling a bit overtrained for this workout. Went at about 85%. Could probably have done another round if going at true Open pace
+
3 rounds:
Push Press x 4-5 (heavy, add per set)
rest 20 sec
Ring Dips x 10-12 unbroken (wtd if needed)
rest 20 sec
HR Pushups x 30 reps for time
rest 4 min b/t rounds
RD1: 5 @ 155, 12 RD's time 2:12
RD2: 5 @ 165, 12 RD's time: 2:48
RD3: 5 @ 175, 10 RD's (not unbroken) time 3:52
*felt great on first two rounds but went a bit heavy on Push Press on RD3 and really gassed my shoulders out for RD's and PU's.
5 OH Squats 135lbs
6 Bar Facing Burpees
7 Box Jumps 30"
4.5 rounds
*was still feeling a bit overtrained for this workout. Went at about 85%. Could probably have done another round if going at true Open pace
+
3 rounds:
Push Press x 4-5 (heavy, add per set)
rest 20 sec
Ring Dips x 10-12 unbroken (wtd if needed)
rest 20 sec
HR Pushups x 30 reps for time
rest 4 min b/t rounds
RD1: 5 @ 155, 12 RD's time 2:12
RD2: 5 @ 165, 12 RD's time: 2:48
RD3: 5 @ 175, 10 RD's (not unbroken) time 3:52
*felt great on first two rounds but went a bit heavy on Push Press on RD3 and really gassed my shoulders out for RD's and PU's.
WEDNESDAY 1/29
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