5-30-12

Really awesome day today

Wednesday

A. Squat Clean Cluster- 1.1.1 x 4; rest 4 min

Warm up - 135/185

Work - 225/245/265/275

10lb PR from 1 rep max

B. Push Jerk.Split Jerk- 1.1 x 4; rest 4 min

Warmup - 135x10

Work - 225/245/265/ failed at 275

 

C. Back Squat @ 21X1; 3 x 10 @ 245; rest 3 min

Good and fast

 

+

30 Push Jerk @ 165 for time

*every break do 5 T2B

- Unbroken and in 46 seconds.  

Really good day today.  

5-29-12

Tuesday

A.M.

5 sets @ high aerobic

1 Muscle Ups

10 Walking Lunges

30 Double Unders

60 sec rest 

(no muscle ups all attempts)

30s/28s/ 27s/27s/30s

+ (rest 4-5 min)

5 sets @ high aerobic

1 Muscle Ups

10 Air Squats

10 Box Jumps, 24” - was supposed to be 20'' accidentally used 24.  Still went fast.

60 sec rest

(one muscle up and then all attempts)

25s/29s/ 29s/27s/27s

 

+ (rest 4-5 min)

5 sets @ high aerobic

60 sec Double Unders

60 sec rest

127/119/107/104/93 (last set I tripped all over the place)

Good workout

P.M.

Run 25 min @ 50%

5-28-12

Monday

A.M.

A1. Power Snatch Cluster; 1.1.1 x 5; rest 10 sec
135/155/175/185/195

A2. 42” Box Jumps; 5 x 5; rest 4 min

- went really really well... Until my last rep on the box. I feel and busted my shin.

B. Hang Power Snatch- 1 rep/30 sec for 10 min- @ 165

Did about 5 reps and my leg was killin me. I'll try and do this once the swelling goes down.

C. Prowler Sprint w/ 120# on top- 15 sec ALL OUT x 5; rest 3 min
- felt good. Went about the same distance every time (50 yards+)

+

10 min Ever minute on the minute

4 CTB Pull Ups

+

10 min EMOM

2 HSPU

+

10 min EMOM

5 GH Sit Ups

All good and fast. Gh situps felt the best. Ctb were the most difficult

5-26-12

Friday
A. Power Clean – build to heavy single in 7 minutes
Warmup - 135x10/185x5
Work - 205/225/245/255

Rest 2 min
B. Split Jerk- build to heavy 2 in 7 min
Work - 135/185/225/245
About lost 245, didn't wanta drop in globo gym

C. Power Clean TnG; 5 reps/min for 5 minutes @ 175; rest 3 min
Good and quick
+
3 sets; rest 7x work
7 Dead Lift, 335#
30 sec Airdyne
50s - 20 calories
50s - 17 calories
50s - 15 calories

Had to switch to airdyne because rower was taken... Had been taken for the last hour

Swimming - I went 30 laps in about 25 mins. Then I got kicked out of the pool because they were closing early.

5-24-12

Wednesday
A. Front Squat @ 31X0; build slowly to 315 for a single
Warmup- 135x8/225x5/245x5
Work - one rep with tempo - 275/295/305/315/325

Comments - Went for, and got, 325. I was feeling pretty good.

B. Good Morning @ 31X1; 3 x 10; rest 3 min (start @ 155)
155/185/205
205 felt good. I wanted to push it as hard as I could.

C. Back Squat @ 21X1; 3 x 7 @ 265; rest 3 min
Got them all.

D. STRICT toes to Bar; 50 for time
I was at a globo gym and their wasn't a really good place to do these. I'll get them done after clean day.

I was once again reminded why I put globo gyms in my rearview mirror. Crossfit is not only better health wise, but the environment at the box (at least my box, gym, whatever you wanta call it) is just fantastic. No guys rapping the music they are listening too, or checking out their abs in the mirror every 15 seconds to make sure they didn't disappear. No guys working out in polos and flip flops, or really big old guys wearing weight belts when doing concentration curls. Thank you crossfit, 2717, and my coach.

5-23-12

Tuesday

5 sets @ high aerobic

60 sec Box Jump, 30” step down

60 sec rest

21/21/21/20/20 

+

5 sets @ high aerobic

60 sec Airdyne @ 80%

60 sec @ 50%

Calories - 15/19/20/18/19

 

+

5 sets @ high aerobic

60 sec Double Unders

60 sec rest

107/101/103/102/103

Comments - Great workout.  I felt more spent than the usual 30/30, probably due to not switching movements.  I was happy with the box jumps and getting over 100 on the double unders.  I wanted more from the Airdyne.  Awesome workout though. 

5-21-12

Monday

A1. POWER Snatch Cluster; 1.1 x 5; rest 10 sec

A2. 36” Box Jumps; 5 x 5; rest 4 min

- 135/155/175/185/195 

- PR - 195 is a 10lb PR from my one rep max, and I got it twice.  Very excited.  36'' box jumps felt really really good.

B. Hang Power Snatch- 1 rep/minute for 10 min- start @ 125- increase 5lbs/set ending w/ 170

- Felt good.  Working on the speed of movement from the hips.  It seems to put more tension on my shoulders than power snatch or squat snatch.  I need to get under the bar faster.

C1. Strict Pull Ups @ 52X2; 4 x 6; rest 20 sec

C2. Ring Dips no kip @ 32X1; 4 x 6; rest 4 min

- (6/6), (5+1/6), (4+2/6), (3+3/5+1) 

- These are pretty rough.  Need to keep working on these.