Deadlift 3-3-3
then, 15-12-9
rest 1-2 minutes between sets, so: do 15 deadlifts, rest 1-2 min., then 12 deadlifts, etc. The idea is to go heavy and get 10, or maybe just finish the first set.
then,
Four rounds for time of:
Run 400 meters
50 Squats
Monday, August 31, 2009
Monday, August 31st
Great hike on Saturday! It was good to get back out there.
Time to hit it hard!
Squats 3-3-3-3-3
then
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Time to hit it hard!
Squats 3-3-3-3-3
then
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Friday, August 28, 2009
Friday, August 28th
Press 3-3-3-3-3
then
135lb. thruster, 10 reps
ring pushups, 10 reps
pull ups, 10 reps
5 rounds
then
135lb. thruster, 10 reps
ring pushups, 10 reps
pull ups, 10 reps
5 rounds
Wednesday, August 26, 2009
Thursday, August 27th
Snatch balance 3-3-3-3-3
then
21-18-15-12-9-6-3 rep rounds of:
185 pound Front squat
GHD Sit-up
B: 17'30"09 @ 165lbs.
then
21-18-15-12-9-6-3 rep rounds of:
185 pound Front squat
GHD Sit-up
B: 17'30"09 @ 165lbs.
Tuesday, August 25, 2009
Wednesday, August 26th
The beginning...
If you are feeling good today, do a strength day. Depending on how time goes tomorrow, I will attempt to do this.
Deadlift 7-7-5-5-3-3-1
If you are feeling good today, do a strength day. Depending on how time goes tomorrow, I will attempt to do this.
Deadlift 7-7-5-5-3-3-1
Monday, August 24, 2009
Tuesday, August 25th
"Badger"
Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters
Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters
Sunday, August 23, 2009
Saturday, August 22, 2009
Saturday, August 22nd
Climbing time. Stonegardens at 10.
While I was surfing the net last night, came across some stuff on the man, Shane McConkey, so I had to pop in "Claim" last night and watch his segment a few times. I thought I would post a little clip for those who are not familiar with McConkey.
While I was surfing the net last night, came across some stuff on the man, Shane McConkey, so I had to pop in "Claim" last night and watch his segment a few times. I thought I would post a little clip for those who are not familiar with McConkey.
Shane McConkey in Claim from Phil Herbert on Vimeo.
Friday, August 21, 2009
Friday, August 21st
Press 5-5-5-5-5
then
10,9,8,7,6,5,4,3,2,1 of:
Renegade man-makers, 2x30#s
Knees to Elbows
then
Tabata Hollow rocks
then
10,9,8,7,6,5,4,3,2,1 of:
Renegade man-makers, 2x30#s
Knees to Elbows
then
Tabata Hollow rocks
Wednesday, August 19, 2009
Thursday, August 20th
Front Squat: 5-5-5-5-5
then
10 rounds for time of:
225# deadlift, 7 reps
5 L-pullups
then
10 rounds for time of:
225# deadlift, 7 reps
5 L-pullups
Tuesday, August 18, 2009
Monday, August 17, 2009
Tuesday, August 18th
My back is a little sore after today, so I'll see how things feel tomorrow morning. I'm thinking it's just going to be a WOD and pull the deadlifts that I was planning to do off the schedule.
WOD:
Two rounds of:
Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter
Go heavy, run fast.
R: 23'56"75 (45# PP, DL)
J: 24'26"15 (45# PP, 35#PP left last round, 75# DL)
B: 24'50"78 (45# PP, 115# DL)
Finished off with a pullup ladder.
WOD:
Two rounds of:
Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter
Go heavy, run fast.
R: 23'56"75 (45# PP, DL)
J: 24'26"15 (45# PP, 35#PP left last round, 75# DL)
B: 24'50"78 (45# PP, 115# DL)
Finished off with a pullup ladder.
Sunday, August 16, 2009
Monday, August 17th
Squat 5-5-5-5-5
Then
WOD: "Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Then
WOD: "Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Friday, August 14, 2009
Friday, August 14th
Push Jerk 5-5-5-5-5
then
WOD:
As many rounds as possible in 20 min. of:
95# thrusters, 5 reps
95# hang powercleans, 7 reps
95# sumo deadlift high pull, 10 reps
then
WOD:
As many rounds as possible in 20 min. of:
95# thrusters, 5 reps
95# hang powercleans, 7 reps
95# sumo deadlift high pull, 10 reps
Wednesday, August 12, 2009
Thursday, August 13th
We'll see when I get to this one. Maybe before work if Solly's vet appointment doesn't take too long, or maybe around 3:45 when I'm off work.
Front Squat 3-3-3-3-3
then
WOD:
10 hang cleans (40# DB's)
10 chest slap pushups
10 rounds
I think this WOD gets harder each time
B: 15'15"12
Front Squat 3-3-3-3-3
then
WOD:
10 hang cleans (40# DB's)
10 chest slap pushups
10 rounds
I think this WOD gets harder each time
B: 15'15"12
Tuesday, August 11, 2009
Wednesday, August 12th
As I sit here after eating some breakfast, and having a hard time keeping my eyes open, I am going to take the day off today.
I'm going to attempt to get in a quick WOD before work.
looks like I'm heading down to the south so I might not be able to get to this but I'll try.
Work on some skills that you feel are lacking, or some of the skills in the WOD.
WOD:
Three rounds for time of:
Run 400 meters
1.5 pood KB swings, 21 reps (or 55# DB swing)
Handstand pushups, 12 reps
I'm going to attempt to get in a quick WOD before work.
looks like I'm heading down to the south so I might not be able to get to this but I'll try.
Work on some skills that you feel are lacking, or some of the skills in the WOD.
WOD:
Three rounds for time of:
Run 400 meters
1.5 pood KB swings, 21 reps (or 55# DB swing)
Handstand pushups, 12 reps
Monday, August 10, 2009
Tuesday, August 11th
Strength:
Deadlift 7-7-5-5-5-3-3-3
Use the 7 reps as a warmup. For example we did 135, then 185, then broke into the heavy weight
then
WOD:
10 rounds for time of:
3 weighted pullups, 45#
5 strict pullups
7 kipping pullups
Deadlift 7-7-5-5-5-3-3-3
Use the 7 reps as a warmup. For example we did 135, then 185, then broke into the heavy weight
then
WOD:
10 rounds for time of:
3 weighted pullups, 45#
5 strict pullups
7 kipping pullups
Sunday, August 9, 2009
Monday, August 10th
Burgener Warmup
Technique work:
Squats, HSPU
Strength:
Squats 3-3-3-3-3
WOD:
Complete as many rounds in 20 minutes as you can of:
Handstand push-ups, 5 reps
Bench press 135 pounds, 10 reps
Push press 95 pounds, 15 reps
Dips 20 rep
R: 3 rounds + 3 HSPU, 135# bench, 45# PP
B: 3 rounds + 15 PP, 60# DB's, 10 ring dips
Technique work:
Squats, HSPU
Strength:
Squats 3-3-3-3-3
WOD:
Complete as many rounds in 20 minutes as you can of:
Handstand push-ups, 5 reps
Bench press 135 pounds, 10 reps
Push press 95 pounds, 15 reps
Dips 20 rep
R: 3 rounds + 3 HSPU, 135# bench, 45# PP
B: 3 rounds + 15 PP, 60# DB's, 10 ring dips
Thursday, August 6, 2009
Thursday, August 6th
I am taking today and tomorrow off to recover for Mt. Vernons physical on Saturday. If you are feeling completely dead today, take a day off. Otherwise I would recommend just a simple WOD with no strength bias today.
WOD:
For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups
WOD:
For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups
Tuesday, August 4, 2009
Wednesday, August 5th
Burgener warmup
Move up to warmup with bar (if you feel confident in your snatch, otherwise work on your technique)
Lightweight power snatches
Strength:
Hang power snatch 3x3x3x3x3
(If your technique isn't up to it, work on technique, use this as a active recovery type day and do some technique work, then pound out the quick little WOD)
WOD:
42/21
30/15
18/9
Double unders/2 pood KB swings
J: 8'28"40 (18 kbs @ 1.5 pood, rest at 30# db)
B: 3'50"06 (1.5 pood)
Move up to warmup with bar (if you feel confident in your snatch, otherwise work on your technique)
Lightweight power snatches
Strength:
Hang power snatch 3x3x3x3x3
(If your technique isn't up to it, work on technique, use this as a active recovery type day and do some technique work, then pound out the quick little WOD)
WOD:
42/21
30/15
18/9
Double unders/2 pood KB swings
J: 8'28"40 (18 kbs @ 1.5 pood, rest at 30# db)
B: 3'50"06 (1.5 pood)
Monday, August 3, 2009
Tuesday, August 4th
Technique Work
Strength WOD:
Back Squats 3x3x3x3x3
WOD:
21-15-9
225# Deadlift
24" Box Jumps
Dips
R: 6'55"87
J: ~9'00" (had trouble working the stopwatch)
B: 6'08"37
Strength WOD:
Back Squats 3x3x3x3x3
WOD:
21-15-9
225# Deadlift
24" Box Jumps
Dips
R: 6'55"87
J: ~9'00" (had trouble working the stopwatch)
B: 6'08"37
Sunday, August 2, 2009
Monday, August 3
Today is a new day, and with that new day, comes a new WOD and concept. We're going to be implementing some strength components into our WOD's in an attempt to do what we all want...get stronger! This will be an experiment and will probably require some fine tuning, but in the end, the result should be PR's in strength, and PR's in WOD times. With this new protocol, maximum effort will be required, intensity will be rewarded. Now is the time to step it up. Go heavier. Go harder. Go Faster.
Warmup:
5 burpee pullups
Samson Stretch, L, R, 15 sec. each
5 Gorilla pullups
Bear crawl 4 times across aerobics room
Burgener warmup (3-5 of each stage)
Strength WOD:
Press 5x5
WOD: "Nasty Girls"
3 rounds of:
50 squats
7 muscle ups*
135# Hang Power Clean, 10 reps*
Post WOD:
HSPU skill work
Kipping skill work
Front lever progression
Planche progression
*4 pullups, 4 dips = 1 muscle up
*Womens Rx is 95#
"Nasty Girls"
R: 20'10"21 @115#
J: 17'36"68 @115#
B: 10'48"18 Rx
Today is a new day, and with that new day, comes a new WOD and concept. We're going to be implementing some strength components into our WOD's in an attempt to do what we all want...get stronger! This will be an experiment and will probably require some fine tuning, but in the end, the result should be PR's in strength, and PR's in WOD times. With this new protocol, maximum effort will be required, intensity will be rewarded. Now is the time to step it up. Go heavier. Go harder. Go Faster.
Warmup:
5 burpee pullups
Samson Stretch, L, R, 15 sec. each
5 Gorilla pullups
Bear crawl 4 times across aerobics room
Burgener warmup (3-5 of each stage)
Strength WOD:
Press 5x5
WOD: "Nasty Girls"
3 rounds of:
50 squats
7 muscle ups*
135# Hang Power Clean, 10 reps*
Post WOD:
HSPU skill work
Kipping skill work
Front lever progression
Planche progression
*4 pullups, 4 dips = 1 muscle up
*Womens Rx is 95#
"Nasty Girls"
R: 20'10"21 @115#
J: 17'36"68 @115#
B: 10'48"18 Rx
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