Monday
A. Front Squat 5x9 @240
Holy Crap these were brutal… Front Squats for reps are not very friendly
B. Max Klokov Press (strict BTN) up to 125 for 3…. Maybe had more but any heavier and shoulders would have been cranky
C. 5 RFT
20 Situps (25#DB on shoulders)
20 Cal Airyne
10 Ring Dips
12 Burpees
~18:00
Burpees after ring dips are quite challenging
Tuesday, July 29, 2014
7.26
Saturday
Up at CF free with the comp crew today… Great atmosphere and always a great session
A. Front squat up to 1RM - 343 PR
B. Had to sit out the first met con because i did an identical version on thursday.. But tried out a set of the OH lunges anyway, felt great
C. W/ Partner
400m Run (ea)
80 DU (ea)
40 S2OH
40 MU
Up at CF free with the comp crew today… Great atmosphere and always a great session
A. Front squat up to 1RM - 343 PR
B. Had to sit out the first met con because i did an identical version on thursday.. But tried out a set of the OH lunges anyway, felt great
C. W/ Partner
400m Run (ea)
80 DU (ea)
40 S2OH
40 MU
Friday, July 25, 2014
7.23-7.25
Wednesday
A. Prowler push make up.... 6x 50m w/ 200lbs
B. felt out some front squats playing with different shoes and stances... Sadly there was no magic answer
Thursday
A. Back squat 6x2 @295-315
B. 2 RFT
50 pull-ups
50m lunge @ 135
11:39
Felt good, hands were crap, need to find an answer for high volume bar work.
Friday
A. Snatch deadlifts 3.2.1.3.2.1 @ 315-365
B. For Time:
75 UB wall ball (great challenge)
75 KB swings
75 ghd sit-ups (wow...)
75 box jump overs
14:29
C. Pull-ups (wide grip) 5x5 @ 50lbs
D.
10x 25m swim .... I am not a swimmer... Wow
Tuesday, July 22, 2014
7.22
Tuesday
Had to modify a bit to squeeze everything in… felt pretty lousy today
A. OTM x16
Even - 8 Thrusters @ 95 (minor mid back tweak heavy front squatting, subbed out the KB swings)
Odd - 10 Bar Facing Burpees
B. 400 M Run x 4 w/ 5 Min Rest (all between :74-:79, pretty good for our lumpy hilly track)
Will be trying to squeeze in a PM session
Had to modify a bit to squeeze everything in… felt pretty lousy today
A. OTM x16
Even - 8 Thrusters @ 95 (minor mid back tweak heavy front squatting, subbed out the KB swings)
Odd - 10 Bar Facing Burpees
B. 400 M Run x 4 w/ 5 Min Rest (all between :74-:79, pretty good for our lumpy hilly track)
Will be trying to squeeze in a PM session
7.21
Monday
A. Front Squat
3x4 @280 (10 RPE! .. Damn hard, tough time keeping tension past 2 reps)
3x3 @ 295 (10 RPE)
2x1 @ 315 (9 RPE)
B. 4 K Row @ 1:49.9 avg. pace (14:38)
C. Sled Pushes (@ 200 #s)
A. Front Squat
3x4 @280 (10 RPE! .. Damn hard, tough time keeping tension past 2 reps)
3x3 @ 295 (10 RPE)
2x1 @ 315 (9 RPE)
B. 4 K Row @ 1:49.9 avg. pace (14:38)
C. Sled Pushes (@ 200 #s)
Monday, July 21, 2014
7.14-7.20
Giving the 'ole blog another shot… Really trying to keep this one active!
Monday
A. Front Squat
3x3 @ 270 (@ 8 RPE)
3x3 @ 285 (@ 9 RPE)
3x1 @ 305 (@ 9 RPE)
…These all felt HEAVY as shit….
B. 8 Min AMRAP (modified because of bad hand tear)
10 Push Press (95) + 10 Box Jumps (24")
9 + 19
Tuesday
A. EMOM x 20
Kb Swing x12 (70#) Even
100m Sprint Odd
(@ 8RPE Overall)
B. Interval Rowing work:
:45 Hard x8 (4:00 Rest)
Wednesday
5K Row @ 1:55
Light Sled Pushes
Thursday
A. Back Squat + 2 Chains /side
10 x3 (every :75) @ 215 Bar Weight
B. Halting Clean Pull 4x3 @ 335-355
C. Weighted Pullup 4x5 @ BW + 45
D. 50 UB Wall Ball (2-3 Min between) x3
Friday
A. Bike Sprintervals
B. 6 RFT:
400m Run
12 DB Power Cleans
30 Air Squat
12 T2B
26:50… All T2B UB, Runs got damn slow
Saturday
A. Front Squat w/ 2 Chains EA
10 x2 OTM @ 185 bar weight
B. 2 x 1K Row @ 3:20 (3:18.9, 3:19.7)
C. Comp WOD (WODfest in the wild 8/2)
(3 guys alternating)
2 C & J 185
2 Pullup
2 Rope Climb x 7 Min AMRAP
Sunday
Total Rest
Monday
A. Front Squat
3x3 @ 270 (@ 8 RPE)
3x3 @ 285 (@ 9 RPE)
3x1 @ 305 (@ 9 RPE)
…These all felt HEAVY as shit….
B. 8 Min AMRAP (modified because of bad hand tear)
10 Push Press (95) + 10 Box Jumps (24")
9 + 19
Tuesday
A. EMOM x 20
Kb Swing x12 (70#) Even
100m Sprint Odd
(@ 8RPE Overall)
B. Interval Rowing work:
:45 Hard x8 (4:00 Rest)
Wednesday
5K Row @ 1:55
Light Sled Pushes
Thursday
A. Back Squat + 2 Chains /side
10 x3 (every :75) @ 215 Bar Weight
B. Halting Clean Pull 4x3 @ 335-355
C. Weighted Pullup 4x5 @ BW + 45
D. 50 UB Wall Ball (2-3 Min between) x3
Friday
A. Bike Sprintervals
B. 6 RFT:
400m Run
12 DB Power Cleans
30 Air Squat
12 T2B
26:50… All T2B UB, Runs got damn slow
Saturday
A. Front Squat w/ 2 Chains EA
10 x2 OTM @ 185 bar weight
B. 2 x 1K Row @ 3:20 (3:18.9, 3:19.7)
C. Comp WOD (WODfest in the wild 8/2)
(3 guys alternating)
2 C & J 185
2 Pullup
2 Rope Climb x 7 Min AMRAP
Sunday
Total Rest
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