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

5/23/17

5/23

A - Trap bar TNG deadlifts 4 sets of 8, rest 2 min

Warmed up at 85 and 115

135

135

155

155

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 4 sets

C1 - Strict pullup @ 31X1 tempo x 3-4 (add load to challenge as needed), rest 90 sec

C2 - Dip support hold on parallettes with shoulders externally rotated x 30 sec, rest 90 sec

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

Used assisted PU machine with low assistance

+

Bar facing burpees - 30 sec AMRAP, 120 sec rest x 5 (all sets bigger than smallest set from last week)

10

10

10

11

11

5/22

5/22
A - Squat snatch - 1 rep every 45 sec x 15 @ 65-70% of 1RM

85 across

B - BTN snatch grip push jerk x 2 + Overhead squat x 2 + snatch balance x 1 - Find a heavy load

85, 95, 95, 105, got everything at 115 then missed the snatch balance

C - Back squat - 3 sets of 8 @ same load as last week, rest 2 min

135

D - Back squat - AMRAP (-1) @ same load as C, make it a grind but leave 1 good rep in the tank

20 reps @ 135# (surprised myself there, whew)

D - Glute ham raise negatives - accumulate 24 SLOW controlled reps, not for time
+
3 sets, done at 95-98% intensity
15 cal row, directly into
30 sec sandbag carry (200/150#) directly across chest strongman style, directly into
AMRAP unbroken kipping HSPU (2 sec pause in any position terminates the set)
rest 6-8 min actively on bike, slow spin
Used 100# sandbag
8 HSPU
6 HSPU
6 HSPU

All my weakest movements except the rowing

5/18/17

Workout from 5/16

A - Power Clean x 1.1.1/Push jerk x 2/Split jerk x 1, rest 10 sec/2 min x 6 sets (drop each clean from shoulders, rest 10 sec between clean reps. after third clean, keep at shoulders and do jerks)

Worked up to last two sets at 125#

B1 - 1-arm bottoms up KB squats (KB at shoulder height) x 5/side, rest 45 sec

B2 - Band resisted KB rows x 10 (https://www.instagram.com/p/BT9fgktlrE0/), rest 90 sec x 4 sets

C1 - Strict pullup @ 31X1 tempo x 3-4 (add load to challenge as needed), rest 90 sec

C2 - Dip support hold on parallettes with shoulders externally rotated x 30 sec, rest 90 sec

C3 - Bottom of ring dip support hold x 30 sec, rest 90 sec x 4 sets

+

Bar facing burpees - 30 sec AMRAP, 120 sec rest x 4

11

12

12

12

5/17/17

5/17

A - Power snatch 1.1.1 x 5, rest 20 sec/2 min. 

85, 95, 95, 105, 105

B - Push Press 4 sets of 6 TNG reps, rest 2 min

85, 95, 100, 100

C - Toes to bar x 15 for time, rest 2-3 min x 4

41 sec 

47 sec

1 min 

1:16 hands ripped 

+

Row 400m @ 2k PR pace

14 1-arm alternating DB snatches @ 50lbs

rest walk 5 min x 3

3:36

3:53

3:28

Never used a 50# DB before! So excited I didn't have to scale down the weight. Time got better on the last round cause I figured out how to be more efficient with my transitions 

5/15/17

5/15

A - Squat snatch - 1 rep every 30 sec x 15 @ 60-65% of 1RM

90#

B - BTN snatch grip push jerk + Overhead squat + snatch balance - Find a heavy load

Worked up to 105#, worked on quick technique and getting comfortable overhead 

C - Back squat - 3 sets of 8, rest 2 min (same load across)

135#

D - Glute ham raise negatives - accumulate 20 SLOW controlled reps, not for time

+

3 sets, done at 95-98% intensity

15 cal AB, directly into

30 sec farmer carry, directly into

AMRAP unbroken thrusters @ 85lbs, must be continuous motion, any pauses longer than 1 sec terminates the set

rest 6-8 min actively on bike, slow spin

Finished AB cals in 40-45sec each round

Knee was swelled up and hurting so I switched to push press at 85#, did 11 reps first set then last two did 10 reps.

44# KB for farmers carry

Finished up with 1 mile run (didn't time it)