8/9/17

AM conditioning

1 mile run - 9:07

2k row - 8:47

80 cal AB - 7:58

A. Split jerk; build to a max with perfect form (film; no more than 2 misses period)

Worked up to 155, two misses at 160 but so close. Really excited to come back with that since my back injury. Feeling good!! 

B. Strict hspu; amrap (-1) unbroken x5; rest 30 sec (use pad and plate for HSPU if needed but perfect shoulder/hand width otherwise)

Didn't do

C. Kipping hspu; 15 AFAP x3; rest 90 seconds

2:00

2:26

 3:10

😣

D1. Shoulder bridge 20 seconds x3; rest 40 sec

D2. Side plank overarch; 10 reps x3/side; rest 1 min

D3. Twisting back extenisions; 10 reps x3; rest 1 min

+

EMOM 20 min:

Odd- 4 bar muscle ups (30 sec skill work banded if needed)

Even- 1 legless rope climbs + 1 rope climb (attempt legless each set to 15’ beam)

+

mobility work 20-30 min

Workout 6/7

6/7

A - Power snatch singles - new rep every 20 sec x 24 (moderate loading, keep reps crisp with bar path and footwork clean)

85 for most, 95 for last 3

B - Power clean x 3/Push Press x 3/Front squat x 3 - rest 2-3 min x 4

85, 95, 105, 110

+

Trueform progressive intensity run 120 sec (start slow, get faster every 30 sec)

directly into 1 round for time

15 toes to bar

15 russian swings (88/70#)

15 C2B pullups

rest walk 4 min x 4

3:00

3:40

2:36

2:38

Not sure how my CTB look so I just did PU reaching as high as I could. Last two rounds hands ripped so I had to switch to ring rows and GHD

6/8 - OFF

Workout 6/6

6/6
10 min bike (every 2 min ramp the speed up to a high but sub max level for 8-10 sec, then slow back down to easy spin)
+
10 min steady effort, move continuously between stations
Banded pull throughs x 6-8
Banded face pulls x 6-8
Side plank x 15 sec/side
Sorenson hold x 30 sec
+
10 min bike (every 2 min ramp the speed up to a high but sub max level for 8-10 sec, then slow back down to easy spin)
+
10 min steady effort, move continuously between stations
50ft bear crawl, slow
3/side partial ROM TGU (situp into 90/90 shin box then back down)
50ft bear crawl, slow
90/90 shin box switches x 4/side
+
10 min bike (every 2 min ramp the speed up to a high but sub max level for 8-10 sec, then slow back down to easy spin)
+
10 min steady effort
Sumo stance good mornings x 6-8 slow reps, empty bar
10 GHD situps
1-arm DB side bends x 6/side
Tall kneeling pallof presses x 6/side
+
10 min bike (every 2 min ramp the speed up to a high but sub max level for 8-10 sec, then slow back down to easy spin)

Extra: 100m sprints HARD - 6 sets, 1:30 rest between each

Workouts 5/27-6/01

5/27
Gym wars competition 

5/28 - rest

5/29
MURPH
with 15# vest - 64:25

5/30
10 min easy bike
+
10 min steady effort, move continuously between stations
Banded pull throughs x 6-8
Banded face pulls x 6-8
Side plank x 15 sec/side
Sorenson hold x 30 sec
+
10 min easy bike
+
10 min steady effort, move continuously between stations
50ft bear crawl, slow
3/side partial ROM TGU (situp into 90/90 shin box then back down)
50ft bear crawl, slow
90/90 shin box switches x 4/side
+
10 min easy bike
+
10 min steady effort
Sumo stance good mornings x 6-8 slow reps, empty bar
10 GHD situps
1-arm DB side bends x 6/side
Tall kneeling pallof presses x 6/side
+
10 min easy bike

5/31 - rest 

6/01 
A - Power snatch singles - new rep every 30 sec x 20 (moderate loading, keep reps crisp with bar path and footwork clean)

85# for first 3 reps, 95# for the rest 


B - Push Press x 3/Front squat x 5 - rest 2 min x 4

85, 95, 105, 115 (missed the 3rd push press but finished up the complex) 

super sore and body feels like shit 


+

Trueform progressive intensity run 120 sec (start slow, get faster every 30 sec)
directly into 1 round for time
15 toes to bar
15 russian swings
15 C2B pullups

rest walk 4 min x 3

Hands are ripped from Murph so trying to stay away anything with the bar. Did GHD sit-ups instead of TTB and push-ups instead of C2B 

6/05

6/5

A - Trap bar TNG deadlifts 4 sets of 10, rest 2 min

58# bar 

108, 128, 148, 148

B1 - 1-arm bottoms up KB squats (KB at shoulder height) x 6/side, rest 45 sec

B2 - Band resisted KB rows x 12 (https://www.instagram.com/p/BT9fgktlrE0/), rest 90 sec x 5 sets

C1 - Strict pullup @ 31X1 tempo x 5-6 (add load to challenge as needed), rest 90 sec

Banded support strict pullups 

C2 - Dip support hold on parallettes with shoulders externally rotated x 35 sec, rest 90 sec

C3 - Bottom of ring dip support hold x 20-30 sec, rest 90 sec x 5 sets

+

E5MOM x 4 sets

Row 40 cals, directly into

Set 1 - 15 burpee box jumps (20in)

Set 2 - 15 burpees over erg

Set 3 - 15 burpes over bar

Set 4 - 15 burpees to 6in touch

4:00

4:20 

4:23

4:30

5/26

5/26

A - Power clean x 12 for time @ 125lbs, rest walk 3 min x 3 sets

1:05, 1:10, 1:20

B1 - Belly to wall HS hold in hollow x 50 sec, rest 45 sec

B2 - Hanging Low L-sit x 8-10 sec into bent knee L-sit x 8-10 sec, rest 90 sec x 5 sets

+

3 sets @ 85-88%, focus on breathing rhythm and sustainable efforts

2 min row, rest 1 min

2 min bike, rest 1 min

+

C - Band pull apart series - https://www.instagram.com/p/BT1wKq7F6Rd/?taken-by=themovementfix

5/27 - Gym wars workouts

5/28 - OFF

5/24

Went through chipper for competition on Saturday 

"2011 CrossFit Games Team Event 6ish"

RX divisons

For time:

Row 20 Cals

30 Burpees

30 Two-arm dumbbell ground-to-overhead (50/35#)

30 Toes to Bar

100’ Overhead walking lunge (45/25#)

Time: 14:13

A - Power snatch x 1/Hang squat snatch x 1 - 6 sets, rest 2 min 

85# worked on technique 

B - Push Press 5 sets of 6 TNG reps, rest 2 min

85, 95, 95, 95, 95

+

Trueform progressive intensity run 90 sec (get faster every 30 sec)

15 unbroken wallballs

1 set unbroken C2B pullups (or 10 for time if the set is less than that)

rest walk 5 min x 3

Did PU's but C2B is getting there 

4:00 - accidentally started using 30# wallball and had to switch lol

3:28

3:30

5/25 - OFF