April 18-21

Fri Apr 18

A- sc clusters- 1.1.1.1.1, 2min rest- 155/ 175/ 195/ 215/ 235lbs

B- 1.25 fs x3, 2min- 185/ 195/ 210/ 225/ 225lbs

+

for time-

7/ 6/ 5/ 4/ 3/ 2/ 1 hsc 185lbs

4 archer pull-ups (2ea)

~6:25

+

7 RFT

5 strict c2b pu

30 DU

5 strict t2b

10 burpees

~12:15

Sat Apr 19

A- heavy 3 tng ps- 175lbs

B- heavy 3 tng pj- 230lbs (240 x2)

C1- 3 tng DL- 365/ 375/ 385/ 395/ 405

C2- 3 fg cgbp- 245/ 255/ 260/ 265/ 270

D- 3 hpc 205lb EMOM x12

+

for time

100 2pd kbs

100 ring dips

~9:09 (4:28 kbs)

+

300s FLR- ~7:28

+

45min mobility/squat

Sun Apr 20

10 rounds 80%

15 Cals watt bike

100m 2 2pd kb farmer walk

30s ea sa handstand hold

~35:09

+

21/ 15/ 9

65lb scott curl

85lb skull crushers

~5:48

Mon Apr 21

part 1

30min watt bike, lvl 18

30s on- ~95 rpm / ~350 Watts

30s off- ~65 rpm / ~225 Watts

~505 Cals, 288 Watt avg, 80 rpm avg

part 2

A- squat snatch- 185lb, groin feeling a little better... it struggled with catch, so called it here...

B- FS- 185(4)/ 205(5)/ 225(4)/ 245(1)/ 260(1)/ 260(1)/ 275(1), feeling better, but not quite there yet...

C- slss-135lbs(4ea) x5, 90s

D- harop curls- 5x5, 60s

~gm2

April 1- April 17, 2014

Tues Apr 1

10min row acc, relax

~2760 (1:49.5- 1:55/ 1:45, felt great!)

+

10min sa plank

~6:50 (5min at 6:55)

+

10min ring support hold (on bars)

~6:50 (5min at 7:20, did tabata style with last set at 30s to finish... ouch)

+

10min squat/mobility

Wed Apr 2

ring work

3 incline pelicans x5

5 ring circles from support, ea x3

30s 1/2 straddle L-sit x3

20s German hang x5

5s straddle front lever x5

5 seated iron cross x5

5 straddle HS wall top to bottom x5

Thurs Apr 3

30min watt bike

- get off q 3min and do 30s ea (60s) single arm chest to wall handstand hold

~ 275 Cals... avg ~300 watts lvl 18

~ HS hold felt great today!... def improvement!...

+

mobility (pc) + squat

Fri Apr 4

5km run ~ 20:48 (7:25/ 6:30/ 6:20)

5min rest

5km row ~ 18:48 (1:52.8, 5320m 20min)

+

squat mobility

Sat Apr 5

for time

4, 5, 6, 7, 6, 5, 4

hpc&j 205lbs

hspu

~14:42

+

5 sets, 60s rest be exercises

1- ng fg sa db press @40x1- 30(8) ea

2- ng pull-ups @50x1- x8

Sun Apr 6

10min bike ez

+

5min sa hs hold acc

~7min (3on, 2min rest, 2on)

+

5x5 ring press outs, 60s rest

Mon Apr 7

20 min watt bike

30s 85-90%- 95 rpm / 350-400 watts

30s 60%- 70 rpm / 250 watts

~ 355 Cals (176/ 179)

+

A- squat snatch- 135lb

B- FS- 190(8)/ 225(4)/ 245(4)

C- bulg bb ss- 45lb x5(ea), 5 sets

D- harop curl / ghd- 5x5, 10lbs, 60s rest

groin really bothering today... def the limiter as the quads felt great on the front squats...

Tues Apr 8

part 1

30min row

~7950m (1:53.3... felt gd)

+

A1- cgbp fg 31x0, 185lb- 10/ 9/ 6,15s

A2- 1.25 dips x10/ 9/ 9, 3min

B1- laying oh (||) tri ext- 65(10) x3, 15s

B2- cable tri press down fg 30x1 x12, 3 sets, 2min rest

C- Scott curl- 85lb x 12/ 10/ 8, 2min

D- calf raises- 300lb x12/ 12/ 10 ,60s

part 2

A- SJ x1 EMOM x10- 225(5)/ 245(5)

B- 3ub (strict) MU EMOM x10

+

3 rounds, 3min rest

10 burpees

20 bj 20"

~ :47/ :43/ :41

+

3 rounds, 2min rest

10 ub ctb pu (strict)

40 ub DU

~ :41/ :42/ :40

+

mob/squat

Wed Apr 9

A- PS x3 tng EMOM x10- 135(5)/ 145(3)/ 155(1)/ 165(1)- felt awesome!!!

B- 5 DL @31x1 on 3min- 315/ 345/ 365/ 375/ 380lb

C- 3 tng DL 275lb EMOM x10- felt gd!

D- 10 gd am q 3min- 95/ 115/ 135/ 155/ 175lbs... last set really felt it in core!!!...

Thurs Apr 10

5 RFT

20 ub wallballs, 30lbs

20 ub kbs, 2pd (american)

50m bear crawl

~16:09

Fri Apr 11

A- squat clean clusters- 1.1.1.1.1, x4, 3min- 135/ 155/ 185/ 205lb, groin so-so, took it ez on groin...

B- 1.25 FS- 5x4- 135/ 155/ 185/ 205lb

+

3min AMRAP- 

6 thrusters 95lbs

6 c2b pu

3min rest, x2

~4+8 // 5+2

+

5 RFT

20 Cals watt bike

10 ghd (incline) sit-ups

10 bj 30"

~12:38

+

5 rounds, 60s rest bw sets

8 sa db press ng/fg 31x1, 35lbs

8 ng pull-ups 31x1

Sat Apr 12

A- PS- 185lbs

B- PJ- 250lbs

C1-DL 5x5- 315/ 365(2)/ 385(2), 60s

C2- cgbp 5x5- 225/235/245/255(2), 60s

D- 3 hpc 185lb q 40s x10

+

10min versa climber

~1226m

- first time trying this... felt ok...

notes- after a full day of work, workout then 20 hours of driving (1300mi), all lifts felt like a struggle/heavy...

Sun Apr 13

rest

Mon Apr 14

part 1

25min Versaclimber

30s on (150+ ft/min)

30s off (~110 ft/min)

~3282ft

- used this bc at the globo, it was this or a rower, and I don't get to have this option usually, so carpe diem...

part 2

A- squat snatch- 135lb, protect groin

B- FS- 135(6)/ 155(6)/ 165(6)/ 185(2)/ 205(2)/ 225(2), felt strong/quick, but top end from what I felt I could handle 

C- slss- 95lbs(5ea) x5, 90s

D- harop curls- 5x5, 60s

Tues Apr 15

30 min ski erg

~6850 (2:11.8 avg/500m)

~5km @22:20

+

A- SJ- 102kg x1 EMOM x10

B- 3 MU EMOM x10 (mix strict/kip sets)

+

4 sets on 3min

10 burpees

20 bj 20"

~:44/ :42/ :39/ :37

+

4 sets on 3min

10 ub c2b pu (switched grips ea set)

40 ub DU

~:39/ :39/ :42/ :39

Wed Apr 16

10min row

~ 2720m (1:50.9)

+

A- 4 DL 31x1- 335/ 335/ 345/ 365/ 385

B- hps 145lb x3 EMOM x10

C- 3 DL 295lb EMOM x10

D- 10 gd am- 135/ 155/ 165/ 175/ 185lb

+

5 rounds, 2min rest

10 OHS 95lbs

60s AMRAP mountain climbers (ea)

~ 70/ 80/ 83/ 86/ 100

Thurs Apr 17

rest/travel 

drive 1400mi (22 hrs)

... tired

~gm2

March 2014

Sat Mar 1

am

10min AB

~61

+

5min MU- 31

4min s2o 185lb- 22

3min legless RC 15'- 10

2min parallette hspu- 4

1min c2b pu- 36

pm

3 RFT 

30 DU

15 snatch 75lb

~2:50

+

100 FS 155lb

~8:19

Sun Mar 2

A- ngbp fg 31x1- 185(10)/ 205(10)/ 225(6)/ 255(3), 3min

B- Arnold press, fg 31x1- 40s(12) x2, 40s(10) x2, 3min

C- bb curl, fg 31x1- 75lb(12) x4, 2min

D- skull crushers- 105lb(10) x4, 3min

Mon Mar 3

A- heavy double hsc high blocks- 250lb

B- 10 145lb sntch- 1:40/ 1:30/ 1:15/ :50

C- 5 RFT

20 2pd kb snatch (alt from ground ea)

40 30lb wb

~18:46

+

mob

Tues Mar 4

5min MU- 27

4min hspu- 37

3min pull-ups- 47

2min hspu- 17

1min c2b- 27 (4 no reps bc of chest)

+

60s watt bike, lvl 20 x4 (Cals), 6min rest

~22/ 26/ 26/ 26

Wed Mar 5

rest

Thurs Mar 6

30min watt bike

- get off q 3min and do 3ea (6) 20" step ups with 2 40lb dbs oh, used fg

~335 Cals (160/ 175... felt gd)

+ (5 min rest)

15min bike

30s 90% - 100+ rpm

30s 50% - 65-70 rpm

~205 Cals total...

+ (5 min rest)

5 rounds ez pace 

20 (10ea) 205lb bb oh A drill steps

10 harop curls

30s straight line body drill

~11:25

+

30min squat / mob

Fri Mar 7

A- ps- 135(3)/ 155(2)/ 175(1) x3, 2min

B- pp/ pj/ sj 1.1.1 q2min x6- 185/ 195/ 205/ 215/ 225/ 240lb (fail jerks)

C- hsc mid thigh rack EMOM x8- 240(5)/ 250(1)/ 260(f)/ 260(1)

D- pendlay row- 185(9)/ 200(9)/ 215(9)

+

3 rounds, 90s rest

10 Cal watt bike (600-650 watts)

15 bj 24"

40 DUs

~ :88/ :78/ :68s

+

mob/squat

Sat Mar 8

15min AMRAP

20 Cals watt bike

15 npubbj 24"

10 ghd sit-ups

~5 rounds + 4 Cals

+

7 RFT

4 DL 365lb

100m farmer walk 2 2pd kb

~14:25

Sun Mar 9

rest

Mon Mar 10

A- OHS 33x1- 225lb

B- 30 FS 245lbs- 7:17

C- 60 OHS 95lb/ 30 DL 225lb- 4:36

Tues Mar 11

10min AMRAP

5 strict pull-ups

5 bar facing dips

5 strict t2b

5 pushups

~10 rounds + 2 t2b

+

2 cgbp 225lb EMOM x10

Wed Mar 12

rest

Thurs Mar 13

10min watt bike

30s 90% lvl 19 (400+ watts)

30s 50% lvl 16/17

~153 Cals

+

A- Arnold press 31x1- 50lbs x8 x5 (6 on last 2 sets), on 3min

B- pollequin raises- 15lbs x8 x5, 2min

C- cable YTM x7.5ea x5, 5 sets

D- 100 25lb plate frwd oh raises ~3:57

Fri Mar 14

A- BS 30x1- 275(2)/ 295(2)/ 295(2)

B- Press- built to 185(1)

C- paused push jerk x1 EMOM x5- 185/ 195/ 205/ 215/ 225lb

D- split jerk x1 EMOM x10- 225(5)/ 240(5)

E- sc- 245 ez, 275(f)

F- 5 tng pc, 1 paused pj e2mom- 185/ 195/ 205/ 215/ 225 (failed paused pj)

G- db row 100lb x6, 3 sets ea, 60s

Sat Mar 15

continuous clock for A/ B/ C/ D

A- 5 min max SJ- 265lb (fail 280lb)

B- 5 min c2w hspu 2" EROM- 16

C- 5 min cgbp 225lb, fg- 15

+

15min AMRAP

10 fg pull-ups

100m waiter walk 2pd kb (50m ea)

10 ghd sit-ups

~6 rounds + 10 + 50m (7 rnds in 15:58)

+

A- 1 sc 225lb EMOM x15

B- FS 3x3- 245(3)/ 265(3)/ 300(1) PR

+

for time:

10 ub squat 275lb

20 ub squat 205lb

30 ub squat 155lb

40 ub squat 115lb

~9:44

Sun Mar 16

30min watt bike lvl 19

- get off q 3min and do 35s FLR rings

~ 410 Cals, 305 watt avg, 79 rpm

- slight ha, but felt much better today relatively speaking... PR by 25-30 Cals

+

5 sets 

front lever lower

60s squat mob

+

30min mob

Mon Mar 17

1sc/ 2lhsc/ 3hhsc/ 4fs- 185lb

+

30min bike

- get off q 3min and do 15 sit-ups

~ 225 Cals (75/ 150)

+

3 sets

1- skull crushers- 115lb x8

2- reverse bbell curl- 75(8)/ 85(8)/ 95(8)

...

soooo sore, leg/adductor/hammy DOMS...

Tues Mar 18

3 rounds ez

60s bottom squat hold 135lb

5 bj 24"

+

3 snatch balance 135lb EMOM x10

+

for time with one bar:

30/ 20/ 10

95lb thruster

185lb pc

~12:49

+ (7min rest)

Cindy (strict, 20min AMRAP of:)

5 pull-ups

10 pushups

15 squats

~27 rounds

Wed Mar 19

10 sets watt bike:

30s 85%

30s 50%

~140 Cals... last 5min ezier bc of HA

+

A- press- 135(5)/ 165(5)/ 185(3) PR/ 155(9) PR, 3min

B- press x6 +15s rest then max reps x2- 

155- 6/1/1, 135lb- 6/3/2, 6/3/2, 3min

C- split press 5050- 95(6) x3, 3min

D- superset, 90s bw sets x3

1- Scott press- 20lb(10)/ 30lb(8) x2

2- DB pp same wt- 25/ 20/ 20

E- superset, 90s bw sets x3

1- lateral raise- 15lb x10, 10, 10

2- db press same wt- 15/ 15/ 15

F- superset, 90s bw sets

1- pollequin raise- 15lb(8)/ 20lb(6) x2

2- Arnold press- 15lb(15)/ 20(10) x2

Thurs Mar 20

A- DL- 315(5)/ 365(5)/ 405(10 PR!)/ 455(4 PR!)

B- RDL, 4" EROM- 225(5)/ 275(5)/ 325(5), double oh grip...

C- PC mod single- 250lb

+

5 rounds alt EMOM

1- 3 pull-ups 2pd kb

2- 3 pendlay row 225lbs

3- 10 harop curls (3 sets wt'd 10lbs)

Fri Mar 21

rest

OR late...

Sat Mar 22

part 1

10 ps 155lb

50m preacher bench push (5 x10, +65lb)

~32:36

part 2

60min AMRAP

400m run

100m OH carry (100 steps) 185lbs

15 Cals watt bike

100m farmers carry 2 2pd kb

100 DU

20 hspu

~5 rounds (62:00... finished hspu)

Sun Mar 23

30min bball

+

A- hip thrusts- 135(10)/ 225(10)/ 315(10)

B- 3 ea flag holds

C- 5 x3 strict t2b

Mon Mar 24

part 1

A- PC & J- 265lbs

B- sc- 265lbs

C- 30 sc 225lbs- 9:35 (pooooo)

+

10/ 20/ 30/ 40/ 50 ub oh lunges 45lbs

~7:50

part 2

A- FS x6/ BS narr x6/ BS reg x6- 185/ 205/ 225lbs, 15s/ 3min

B- bulg split squat 2020 x8ea- 45/45/65

C- do 3 sets of ea, complete in order

1- leg ext 2s at top x8- 80/ 95/ 110

2- leg ext x8- 125/ 155/ 185

3- leg ext 5050 x8- 65/ 80/ 95

Tues Mar 25

5 RFT

5 MU

60s rest

15 burpees

60s rest

~13:22

+

50 ring rows (3:00)

50 strict fg pull-ups (6:45; 9:45)

50 ring rows (3:45; 13:30)

50 t2b (4:25; 17:55)

~17:55

+

sa cable pull down x12, 4 sets- 25/ 32.5/ 32.5/ 35lbs

Wed Mar 26

part 1

60s watt bike

6min rest (ez peddle)

60s watt bike

4min rest (ez peddle)

60s watt bike

2min rest (ez peddle)

60s watt bike

10min watt bike cool down (ez)

~27/ 28/ 28/ 26

part 2

A- press- 145(5)/ 170(5)/ 190(2)

B- press x6 +15s rest then max reps x2- 

135- 6/4/2, 6/4/2, 6/4/2, 3min

C- Arnold press fg 31x1- 40lbs(10) x3, 3min rest

D- 100 30lb db front raise oh- 4:59

+

mob (squat and shoulder)

Thurs Mar 27

60min watt bike

-get off q 3min and do:

1st 10 sets- 35s elevated FLR 

2nd 10 sets- 15 sit-ups

~675 Cal (340/ 335)

+

A- squat 20x1- 275(1) x3, 90s

B- jerk squat x2/ pj x1, 90s- 185(2)/ 205(2)/ 225(1)

C- heavy pj double- 245lbs

+

mobility- pc/squat

Fri Mar 28

rest, OR late with flap

Sat Mar 29

rest

Sun Mar 30

20min row, ez, acc

~5300m (1:53.7), 1:46-1:47 last 1km

+

A1- db fg hammer curl 3x8, 32.5lbs, 15s

A2- db fg laying tri ext 3x12, 32.5, 60s

B1- bb preacher curl 3x8, 85lbs, 15s

B2- rope fg tri ext 3x15, 60/70/80, 60s

C1- db fg curl 3x8, 30lbs, 15s

C2- skull crushers 3x12, 105lbs, 60s

D- calf raises 3x8, 300lbs, 90s

+

5min 1-arm HS accumulation ~10min

+

mobility/squat

Mon Mar 31

30min row

~7955, felt gd, 1:53.7

+

5min sa hs accumulation

~9min (60 on / 60 off x5)

+

mobility/squat

3 x 10 v-sit pancake gd am- 25/ 45/ 45

~gm2

remainder feb 2014

Thurs Feb 20

'rest'- didn't get home from the OR till 03:00 fri am

30min squat day 25

Fri Feb 21

for time: 2/ 4/ 6/ 8/ 10/ 8/ 6/ 4/ 2

OHS 185lbs

MU

~23:37

+ (10min rest)

for time:

20/ 10/ 5

pCJ 135lbs

bar facing burpees

~ 5:43

+

A1- Arnold press, fg 31x1- 35lbs x10, 3 sets, 60s

A2- pollequin lateral raises, 10lbs x10, 3 sets, 3min rest

+

30min squat day 26

-felt weak and like moving through molasses in January today...

Sat Feb 22

part 1

5 sets, on 6min

10 ub DL 315 (felt stronger today)

10 bj 30" (better with rebound, 40-44s)

30s bike (14 Cals ea)

+

25min EZ bike cool down 

~9mi, 230 Cals

part 2

A1- db fg bp @22x1- 100lb x8/ 7/ 6, 10s

A2- 1.25 French press 65lb x8, x3, 3min

B1- ngbp fg 195lb x8/ 5/ ,10s

B2- 1.25 dips x8 x3 sets, 3min

C- Scott curl- 75lb, x3, 60s- 12/ 12/ 8

+

mob- mostly upper body- shoulders/lats

30min squat day 27

Sun Feb 23

20min row

30s 85%

30s 50%

~5326m, 18:47 5km, 1:52.7 avg

+

A- squat twists x10ea- 45/ 135/ 185lbs

B- 5 sets on 3min

1- 3 squat- 275(2)/ 285(2)/ 295lbs

2- 10 strict toes to bar

C- oh lunges- 135lb(3 ea), 5 sets, 60s

D- 5ea flag holds/reps (best 4R/ 1L)

+

mob

30min squat day 28

Mon Feb 24

A- snatch balance- 135(3)/155(2)/185(1)

B- sc- 205(5)/ 215(5)/ 220(5), 2min

C- ghd raises- 15 x3, 2min

+

3 RFT

30 goblet squat 1.5pd

15 power snatch 105lbs

~7:47

+

30min squat day 29

Tues Feb 25

for time

30 t2b

2/4/6/8/10/8/6/4/2- strict pull-up/hspu

30 burpees

~9:46

+

4 RFT

400m run

50 squats

~11:48

+

A- Arnold press, fg @31x1- 37.5lbs ea x 12/ 12/ 10, 3min rest

B- pollequin raises- 10(12)/ 10(12)/ 12.5(12), 2min rest

+

30min squat day 30

Wed Feb 26

20min ez row

~5230m, 1:54.7 avg, 19:07 5km

-13-27 spm, avg 19-21

Thurs Feb 27

rest

Fri Feb 28

3min squat hold 135lb

+

A- FS 30x1- 225lb(2) x3, 2min

B- pp- 185(2)/ 205(2)/ 225(2) (felt heavy!)

C- ps EMOM x8- 135/ 145/ 155(2)/ 165(2)/ 175lb(2)

D- pendlay row x9- 185/ 195/ 205lb (felt solid here)...

+

3 RFT

1km bike

12 burpee box jump overs 20"

~6:53

+

30min bike

- get off q 3min and do 15 sit-ups

~ 316 Cal, 81 rpm, lvl 16, 212 W, 10mi

~gm2