Run 30 min @ Z1 easy pace
Subbed 30 min row due to snow
Feelin’ pretty good today.
I just love to train! My hope is to find the most effective methods for achieving the goals I have set for myself at any given time.
January 17, 2012
January 14, 2012
January 14, 2012 - OPT Construction Series #3
#1: 7:59 Definitely exceeded my own expectations today! Helped having ~12 other people there doing the events with me. Great day!On the hour, every hour:
1st hour:
5,4,3,2,1
C&J - 205/115#
MU’s(1 score = time)
2nd hour:
2K Row + Max DU’s in 10 min(2 scores = time for row and reps of DU’s)
3rd hour:
15,12,9
R KB Snatch - 2/1.5 pd
L KB Snatch - 2/1.5 pd
Burpees - vertical body at top(1 score = time)
4th hour:
12 min amrap
10 wall balls - 20/14# to 10ft
5 toes to bar(1 score = reps)
#2: 7:18.7, 176 du’s
#3: 6:58
#4: 16 rds + 6 wb
January 12, 2012
January 12, 2012
hspu - 4” deficit x 2 sets, 2” deficit x 3 sets (hands on plates) Pretty beat up from this week of training - good times. Will get myself right before the Saturday comp!3 tough E-ROM HSPU on the minute for 5 minutes
(no rest into…)
running clock unbroken muscle ups - 1 on minute 1, 2 on minute 2…
(no rest into)
50 GHD sit ups anyway you like
mu - 4 min + 3 unb
ghd - 25 x 2; rest 90 sec
January 11, 2012
January 11, 2012
A. power clean - build to a tough single in a few sets; rest as needed
+
5 rds for time:
225/135# Dead Lift x 12
15 box jumps - 36/30” - jump up, step down
21 double unders
pc - 215# (pr I think, but definitely could get more on a fresh day) Metcon felt alright…dl’s were unbroken, only a couple of trips on the du’s. The box jumps were the slow part, plus the transition going into the next round of dl’s. I’m sure we’ll see some beastly times on this today!
dl/bj/du - 13:40
January 10, 2012
January 10, 2012
A. Push Press x 1/Push Jerk x 2/Split Jerk x 2; rest 90 sec x 4
B. Clean and Jerk TnG x 10 - game pace; rest 1 min x 3
C. FLR on rings - accumulate 6 min
A. 175#, 175, 165, 165
B. 135, 115, 115 - all unb (knew a 2nd set with 135 wasn’t happening though so dropped down)
C. Complete - took a long freaking time!
January 8, 2012
January 8, 2012
7:17 PR by about a minute…woo! “Karen”
150 wall balls for time
(20/14# to 10 ft)
January 7, 2012
January 7, 2012
A. 315# x 3 (hook grip, belted) Felt pretty good today. Definitely helps to stretch my hips out the night before heavy lower body lifts.A. clean grip DL @ 20X0; build to a tough 3 TnG reps with short rests
B. Power Clean TnG x 3/Jerk x 1; rest 45 sec x 5 - speed and aggressive
C. Dips Weighted @ 30X1; 2-3 x 3; rest 3 min
B. 175# - Didn’t want to sacrifice speed for weight, this turned out to be perfect. Felt great.
C. 45 x 3, 53 x 3, 58 x 2 - bar dips
January 5, 2012
January 5, 2012
complete @ 24kg This was my 3rd time doing the 100 tgu’s, but first time doing it with 24kg. Felt pretty good!100 TGU not for time
(1.5/1 pd)
~40 min (did not do “for time” but had a clock running)
January 4, 2012
January 4, 2012
3 sets @ 100% for reps:
30 sec amrap clean and jerk - 115#/75#
30 sec amrap box Jumps - 24/20’
30 sec amrap KBS - 2pd/1.5pd
30 sec amrap burpees
rest 10 min ACTIVELY
45 reps each round Didn’t keep track of individual exercise numbers but the averages were about: My c&j’s are pretty slow usually, but they felt alright today, and I never set the bar down. Box jump rhythm is a little off after having not cycled them for a long time. Swings felt heavy, but never stopped. Burpees were just a mind game. Didn’t feel that powerful overall today, but gave it the best I could. At least I was consistent! Good workout.
C&J - 7-8
Box Jump - 16-17
Swings - 11-12
Burpees - 9-10
January 3, 2012
January 3, 2012 - Back in Bham…for a while, too!
A. back squat - 5,4,3,2,1; rest 5 min
B. 20 COVP chin ups; rest 2 min x 4
C. Run 400 m @ 90%; rest 2 min x 3
A. 250#x5/265x4/280x3/295x0/290x1 - Squats felt great up until set 4 - I think 280x3 is 3 rep pr so I was a little bit toast after that. Happy to be back in Bellingham for at least the next few months. I actually get to train in a real gym!
B. complete unb
C. 1:23/1:26/1:27 (around the block +20m or so)
- Pull-ups got difficult but were doable.
- Runs felt like crap - heavy legs and tired lungs. I think I’m a bit under-fed today and it finally caught up to me at the end. Will fix that pronto!
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