Saturday, October 1, 2011

A change of site...

Due to recent events, the site is changing blogspot domain name. Still continuing on with ANVIL training...
to catch up with what has gone on in the month of September, here is this past month's training...
posting should get more regular from here on out.

San Diego next weekend!... countdown to the OPTathlon is on!


Thurs Sept 1-
A- snatch- 185
B- ps x1 / sb x3 @80%- 155 x4sets; 90s
C- 1-8 ub bar muscle up [bMU] ladder for time- 5:45
D- AMSAP FLR rings x3, 30s- 2:02/ 1:01/ 1:01

Fri Sept 2-
3 RFT - 25 2pd KBS / 25 20" BJ ~ 3:55
+
A- NGIBP- 185(5)/ 215(3)/ 235(5)
B1- skull crusher @40x1- 105(5)/ 115(5)/ 135(3)
B2- barbell pull- 115 x5, x3 sets
C- Gastroc load- x25
+
1000m swim~
20:26

Sat Sept 3-
31 Heros partner WOD
AMRAP in 31 min
8 155lb thruster
6 15' rope climb
11 36" BJ
alternate run 400m with 45lb bag
completed 7 rnds + 8 thrusters with partner

Sun Sept 4- rest

Mon Sept 5
AMRAP in 10min
5 C&J 95lb / 5 burpee pullups / 20 ub du
~9 rnds + 5
+
A- squat - 275lb
10/ 8/ 6/ 4/ 2; rest 4,3,2,1min
B- press- 135(5)/ 155(3)/ 173(2) (close to 3!)

Tues Sept 6 ~ rest

Wed Sept 7
15 TnG SC 115#/ 45 sec airyne rest 5 min x 5
~ub/19, ub/21, ub/20, ub/22, ub/22
+
"Meadows" For time:
20 Muscle-ups
25 Lowers from an inverted hang on the rings, slowly, with straight body and arms
30 Ring handstand push-ups
35 Ring rows
40 Ring push-ups
~ 20:54 (lots of transition taking down and setting up rings... mayb 3-4min... wanted sub 20min)
+
10 R KB snatch rest 0 sec 10 L KB snatch rest 1 min x 3 ~ ub with 2pd x3... fast/smooth
+
AMRAP DU in 25 sec rest 35 sec x 6 ~ 43(2)/ 47(1)/ 51/ 51/ 45(1)/ 50
+
30 TGU 45lb bar- 7:09
+
Row 1K rest 5min x2-
3:12/ 3:16
+
Swim 1K - 19:54

Thurs Sept 8
4 rounds:
30s 135 CJ/ 30s 24" BJ/ 30s 2pd KBS/ 30s burpees/ 1mile run; 60s rest
10/ 20/ 13/ 12 (55)- 8:55
10/ 20/ 15/ 13 (58)- 8:25
11/ 20/ 14/ 13 (58)- 7:50
11/ 23/ 14/ 13 (61)- 6:45

Fri Sept 9
A- squat 225lb x30/ 15/ 10/ 5, rest 120s/ 90s/ 60s
B- Press 135 x5, 4 sets, 60s rest
C- ring dips- 80lb x7, 5sets, 2min rest
D- 100 V-ups~ 6min

Sat Sept 10
A. Power Snatch- 191 x3 (PR)
+
3 rounds: 1min rest bw exer, 2min bw sets
Backwards car drag 60s x3 slight uphill
Man Makers 60s - 40lb kb- 5/6/6
3pb kb clean 60s (no touch handle)- 6/ 7/ 11
+
Hang bar pullups side to side x10

Sun Sept 11
4T-1pd-200 KBS/150 kb snatch/100 kb press ~12:35
+
4T: 9-11 throwdown
2001m row
11 36" BJ
11 135lb thrusters
11 burpee c2b pullups
11 KBS
11 pc 185
11 HSPU
11 T2B
11 DL 185
11 PJ 135
2001m row
~ 23:25
+
40min bball

Mon Sept 12- rest

Tues Sept 13
400/ 600/ 800/ 400m run with 5/6/7min rests:
~
1:08/ 1:44/ 2:27/ :59
+
5 RFT- 100m run/ 25 DU-
2:59
+
1 round mod FGB-
wall ball - 33
sdlhp- 37
bw squats- 50
pp- 57
row- 22
~199
+
5 min row cals ~ 109
+
10 min hang board

Wed Sept 14
A- 1 &1/4 Squats- 185 x30, took 7 sets on 2min
B- 10sets of 3 hang board sloper pullups on 60s with 40lb kb
C- Press- 135(5)/ 146(5)/ 155(7)
D1- RDL- 225(6)/ 275(6)/ 275(6)
D2- DB ext rot 40x1- x6ea, 25lbs x3sets
D3- 12 GHDSU with 15lb x3sets

Thurs Sept 15
3000m run - 10:58
+
A- NGIBP- 205(5)/ 215(5)/ 225(5)
B1- skull crusher 40x1- 105(8)/ 125(6)/ 135(4)
B2- reverse grip curl- 40x1- 65(8)/ 75(6)/ 85(4)
C1- lat pulldown- 250(3)/ 250(3)/ 250(3)
C2- high cable row 4020- 60(8)/ 70(6)/ 80(4)
D- 50 V-outs on rings for quality

Fri Sept 16
3 RFT: 5 bar MU/ 10 DL 315/ 50m burpee broad jumps ~8:29 [85-90%]
+
A- DL 365 x10
B- Front Squat 135(5)/ 185(3)/ 225(1)/ 185(5)/ 225(3)/ 245(1) - legs done so didn't do 3rd planned wave...
C- single leg box jumps, 24", 10 each leg

Sat Sept 17
FGB- 481 PR

Sun Sept 18
For time- 21/15/9
2pd KB snatch R, 2pd KB snatch L
Pistols R, Pistols L
10 ring HSPU
90s rest
~23:44
+
hang board work x10min
+
40min bball

Mon Sept 19
warmup- AMRAP DU x2- 228/ 223... got lazy on 1st set... still felt fresh... 2-3min rest b4 second set and got distracted again as my PR approached (262)
A- 5 rnds - 3 TnG DL / 10 burpee broad jumps/ 15s airdyne - 315/ 365/ 385/ 405/ 415, bbjs were brutal, airdyne ~12 Cal
B1- Barbell lunge-135(5)/ 155(5)/ 185(5), 10s
B2- Harop Curls- 5 strict x3 sets, 3min
C- 135lb BB yolk walk 400m x2- 3:20/ 2:18

Tues Sept 20
part 1:
4 sets @ 97%:
15 ps- 95#
15 burpees
25 DU
rest 4 min p 1st, 5 min p 2nd, 6min p 3rd
~1:23/ 1:16/ 1:13/ 1:14
+
part 2:
3 sets: 1200m run, 6min rest:
~4:23/ 4:10/ 4:03
+
A1- NGIBP- 215(3)/ 225(3)/ 235(4)
A2- Pullup glides- 3ea side, slow x6 sets (3 sets after A1 completed)

Wed Sept 21
for time:
30 ring dips
Run 1600m
30 ring dips
Run 800m
30 ring dips
Run 400m
~ 11:57
+
A- Ring Dips- 45(10)/ 90(8)/ 135(3)/ 160(1) [PR!]
B- Ring L-sits- 20s x3 on 2min
C- 100 V-ups- 5:40

Thurs Sept 22
A- AMRAP DU- 247
B- AMRAP TU- 15 (did ~300 total)
C- squat- 225(5)/ 275(5)/ 305(2)
D- 1.25 squat @42x1- 225 3x3
E1- Barbell row @40x0- 135(10)/ 185(5)/ 205(3)
E2- Press- 135(3)/ 155(3)/ 165(2)
F- Skull Crushers @40x1- 115(5) x3

Fri Sept 23 / Sat Sept 24- rest

Sun Sept 25
Lynne
A1- AMRAP bw BP (191)- 23/18/15/15/13
A2- AMRAP strict COVP PU- 20/18/17/15/14
5min bw sets
~168

Monday Sept 26
am
10min row (1:55 avg) Z1
10min hangboard
pm
A- 4 time-
25 sc 95
20 HSPU
15 MU
20 HSPU
25 sc 95
~ 8:46
- 2nd set HSPU big limiter (3min- 5/5/5/3/2), MU -10/2/2/1, 10 wasn't failure either... encouraging...
B- 800m - 2:17 (160m pentagon; laps: 25/ 30/ 28/ 27/ 27... 69/68ea 400m)
C- ring AMRAP slow transitions- 4

Tues Sept 27
5 sets @ 90-95%:
5 MU [felt ez]
5 HSPU [4" EROM]
10 KBS [85lb]
10 30"BJ
15 DU
15 row cals
rest walk 3-5 min
1:50/ 1:48/ 1:48/ 1:54/ 1:45
+
1 set all out: 10 bu 25 DU 10 bu 25 row cals
~ 1:59 (4 misses on last 2 DU... grrrrr...)
25 L-hang to toes to bar- 5x5 @51x1

Wed Sept 28
5min run
4 sets: 30s 90%, 30s 50%, 60s 90%, 30s 50%, 90s 90%, 30s 50%
5min run
+
Reverse 14lb Med ball toss- 3 sets of 5, 60s bw sets
+
A- DB snatch x2ea- 90/ 90/ 95/ 100/ 100
B- Front Squat 3x3- 225
C- Back Squat 3x3- 275
D- AMRAP 1/4" crimp pullups x4, 60s- 5(PR)/4/3/3
E- FLR on rings - 3 sets, 60s, 15s rest bw sets
F- 3 legless rope climbs (12' equivalent... seated position L-sit from floor)

Thurs Sept 29
4 time- 21/18/15/12/9 rep rounds- T2B, 95lb thrusters ~6:12

Fri Sept 30
tabata DL 315, 30s rest, AMRAP UB MU- 51+9= 60
+
A1- press 41x1- 95(5)/ 115(5)/ 135(5)
A2- db ext rot 40x1- 25(5)/ 30(5)/ 30(5)
+
5 RFT
10 ball slams 30lb
10 ring pushups (sup/ext rot at top)
1 legless rope climb
~5:52

whew... more to come...

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