A. front squat @41x1 ; 6-8x4 ; rest 2 minutes
B. deficit (2-3") deadlift @31x1 ; 4-6x4 ; rest 2 minutes
C. deficit barbell reverse lunges ; 24 alternating legs ; rest 2 minutes
+
40-30-20-10
KB swings (54#)
80-60-40-20
double unders
A. 105x8, 115x8, 125x8, 135x6
B. 155x6, 175x6, 185x6, 200x6 - felt realll heavy at the end but determined to get a stronger deadlift!!!
C. 65, 75, 80, 85 - legs were smoked
15:08... as always, struggled on the double unders. and my grip was already shot from the deadlifts so I kept having to drop the KB for that reason. but I think my double unders ARE improving! Slowly but surely. Fun day!
Monday, February 10, 2014
Saturday, February 8, 2014
2/8/14
AM
A. squat snatch x1, hang squat snatch x2, snatch balance x3; rest 2 minutes, x6 complexes
B. OHS @32x1 ; 4-5x3; rest 2 minutes
C. power clean clusters 1.1.1.1.1x5; rest 20 seconds, rest 90 seconds
D. push jerk clusters 3.3.3x5; rest 30 seconds, rest 3 minutes
PM
20-15-10-5
deadlift (205#)
S2O (95#)
box jump (24")
A. 45, 55, 65, 70, 75, 80... those snatch balances are tough!
B. 85x5; 95x5; 105x5
C. 105, 125, 135, 145, 155
D. 95, 105, 110, 115, 120. this was very tiring for my shoulders
PM
19:02
moved real slow through those deadlifts... by the last round I had to do sets of 3's, 2's, and then a few singles. back is real sore now! S2O and box jumps felt fine though.
A. squat snatch x1, hang squat snatch x2, snatch balance x3; rest 2 minutes, x6 complexes
B. OHS @32x1 ; 4-5x3; rest 2 minutes
C. power clean clusters 1.1.1.1.1x5; rest 20 seconds, rest 90 seconds
D. push jerk clusters 3.3.3x5; rest 30 seconds, rest 3 minutes
PM
20-15-10-5
deadlift (205#)
S2O (95#)
box jump (24")
A. 45, 55, 65, 70, 75, 80... those snatch balances are tough!
B. 85x5; 95x5; 105x5
C. 105, 125, 135, 145, 155
D. 95, 105, 110, 115, 120. this was very tiring for my shoulders
PM
19:02
moved real slow through those deadlifts... by the last round I had to do sets of 3's, 2's, and then a few singles. back is real sore now! S2O and box jumps felt fine though.
2/7/14
Row sprint 45 seconds
rest 3:30
x4
rest 6 minutes
x3
217 meters
222
218
214
212
215
209
211
210
208
207
207
Rough!
rest 3:30
x4
rest 6 minutes
x3
217 meters
222
218
214
212
215
209
211
210
208
207
207
Rough!
Thursday, February 6, 2014
2/6/14
AM
1 1/4 back squat; 6-8x3; rest 2 minutes
125# x8
130# x8
140# x8
Rear foot elevated barbell split squats; 8-10x3; rest 90 seconds between legs
55# x10
60# x10
65# x10
wooo these are tough!
5 rounds for max reps:
unbroken thrusters (95#)
unbroken c2b pull ups
20 calorie AD for time
rest 4 minutes between sets
1. 10, 12, 1:00
2. 9, 12, :59
3. 7, 8, 1:27
4. 6, 8, 1:13
5. 7, 8, 1:17
I think I pushed a little too hard on those first 2 rounds because the last 3, I felt like I had no energy left.
PM (which I did immediately after AM)
AMRAP unbroken strict hspu x10; rest 90 seconds
8, 5, 6, 5, 5, 5, 5, 4, 5, 4
50-40-30-20-10
double unders
10-10-10-10-10
hspu
+
immediately after, 40 hand release burpees for time
11:13
my arms were extremely exhausted by this point. I can usually pretty easily do 10 hspu unbroken, but I was struggling to even get 5 from the beginning. and then of course, I still struggle with double unders.
3:30
slowww and rough... my shoulders and arms are gonna be REAL sore tomorrow!
1 1/4 back squat; 6-8x3; rest 2 minutes
125# x8
130# x8
140# x8
Rear foot elevated barbell split squats; 8-10x3; rest 90 seconds between legs
55# x10
60# x10
65# x10
wooo these are tough!
5 rounds for max reps:
unbroken thrusters (95#)
unbroken c2b pull ups
20 calorie AD for time
rest 4 minutes between sets
1. 10, 12, 1:00
2. 9, 12, :59
3. 7, 8, 1:27
4. 6, 8, 1:13
5. 7, 8, 1:17
I think I pushed a little too hard on those first 2 rounds because the last 3, I felt like I had no energy left.
PM (which I did immediately after AM)
AMRAP unbroken strict hspu x10; rest 90 seconds
8, 5, 6, 5, 5, 5, 5, 4, 5, 4
50-40-30-20-10
double unders
10-10-10-10-10
hspu
+
immediately after, 40 hand release burpees for time
11:13
my arms were extremely exhausted by this point. I can usually pretty easily do 10 hspu unbroken, but I was struggling to even get 5 from the beginning. and then of course, I still struggle with double unders.
3:30
slowww and rough... my shoulders and arms are gonna be REAL sore tomorrow!
Tuesday, February 4, 2014
2/4/14
20 squat snatch singles at 80%
amrap unbroken strict hspu
amrap unbroken kipping hspu
1 1/4 front squats 5x5
20 minute z-1 air dyne
(110#) finished these snatches around 8 minutes. they felt pretty good.
11 strict hspu
20 kipping hspu
105, 110, 115, 120, 125 - should've gone heavier although this did feel real heavy - I am feeling pretty worn out this week. no energy at all... don't know why
air dyne complete
amrap unbroken strict hspu
amrap unbroken kipping hspu
1 1/4 front squats 5x5
20 minute z-1 air dyne
(110#) finished these snatches around 8 minutes. they felt pretty good.
11 strict hspu
20 kipping hspu
105, 110, 115, 120, 125 - should've gone heavier although this did feel real heavy - I am feeling pretty worn out this week. no energy at all... don't know why
air dyne complete
2/3/14
build to heavy deadlift
build to heavy push press
build to heavy push jerk
21-15-9
deadlift (185#)
box jump (24")
deadlift : 265# - 10 pound PR
push press : 140#
push jerk : 180# - 15 pound jerk PR (previous 165# split jerk)
must have pulled a muscle on my 275# deadlift attempts because my back was hurting too bad to do the metcon, and it is still hurting quite a bit today. just a muscular issue though so the day off tomorrow should make it feel good as new
build to heavy push press
build to heavy push jerk
21-15-9
deadlift (185#)
box jump (24")
deadlift : 265# - 10 pound PR
push press : 140#
push jerk : 180# - 15 pound jerk PR (previous 165# split jerk)
must have pulled a muscle on my 275# deadlift attempts because my back was hurting too bad to do the metcon, and it is still hurting quite a bit today. just a muscular issue though so the day off tomorrow should make it feel good as new
Sunday, February 2, 2014
2/1/14
Crossfit Games Open Workout 13.5
if you don't make it past the 4 minutes, rest 4 minutes and repeat one time
71 reps
rest 4 minutes
45 reps
my legs were SO sore from the back squats the night before so I knew going in this was going to be rough. did 10 butterfly c2b in a row, and jumped right back up to do 5 more reps and finished the 1st round in a little over 1 minute. Really glad about that, but then the second round, I lost my rhythm on the butterfly and could only get 2 or 3 at a time. I should've switched to kipping but I was being stubborn and wanted to get that butterfly down! Took it easy on the second 4 minutes because my legs were hurting so bad already, I wanted to save some energy for the oly course.
PRed snatch by 2.2 pounds - 137.2#
legs are so sore today that I am struggling to walk/stand up/sit down ha. Going to ice them and roll out so hopefully they'll be okay for the box jumps tomorrow.
if you don't make it past the 4 minutes, rest 4 minutes and repeat one time
71 reps
rest 4 minutes
45 reps
my legs were SO sore from the back squats the night before so I knew going in this was going to be rough. did 10 butterfly c2b in a row, and jumped right back up to do 5 more reps and finished the 1st round in a little over 1 minute. Really glad about that, but then the second round, I lost my rhythm on the butterfly and could only get 2 or 3 at a time. I should've switched to kipping but I was being stubborn and wanted to get that butterfly down! Took it easy on the second 4 minutes because my legs were hurting so bad already, I wanted to save some energy for the oly course.
PRed snatch by 2.2 pounds - 137.2#
legs are so sore today that I am struggling to walk/stand up/sit down ha. Going to ice them and roll out so hopefully they'll be okay for the box jumps tomorrow.
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