4.21.13

 20 Min to find 1 RM Front Squat

225 x 6, 275 x3, 295 x 1, 315 x 1, 365 x 1

Team Chipper: 2 rounds of
400m Run
15 Box Jump Over (24'')
15 DB Squat Cleans (45#)
30 Double Unders
15 HR Push Ups
15 GHD Sit Ups
30 Yard walking lunge with 45# OVh

finish with 10 Rope Climbs

Conditioning: 6 Rounds with 1 min rest btween

150m Row Sprint into 150 m Run Sprint



"A dream is just a lie...when you walk away..."

4.19.13

 Friday Night Lights with Crew:

Snatch Ladder starting at 135, up 10 lbs every bar, 50 Sec at each bar
 *225#!!!

Partner WOD with Cain

20 Muscle Up, partner holds 225 DL Bar
60 Wall Balls, Partner holds chin over bar
Buddy Carry + 75# DB

40 Box Jumps
Buddy Carry + 75# DB
2 Muscle Ups

Individudal: Heavy Diane
21-15-9 For Time
245 DL
HSPU (level)

Around 12ish minutes

"A dream is just a lie...when you walk away..."

4.17.13

7:00am

6 x 100m Run @ 75%, 1 min rest between

4 x 200m Run with 90 sec btween each
:39, :38, :37, :37

rest 2 min

2 x 400m Run with 2 min rest btween
1:22, 1:20!

Rest 5 min

5 Strict HSPU (4'' deficit) + 5 Clapping Push Up x 4 sets, 2 min rest btween



11:00am

5 Rounds, untimed...

30 yrd yoke carry (300#)
12 Box jumps 24'', all plyo
15 bench at 135


"A dream is just a lie...when you walk away..."

Strength:

EMOTM= 8 min

1 Power Snatch + 1 Squat Snatch


Gymnastics:
5 x 3 Muscle Ups

16 Total Shoulder Taps (8/8) Chest Facing Wall x 5

Met Con:

4 Rounds For Time:

• 8 Back Squats @ 225lbs/155lbs
• 10 Box Jumps @ 30"/24"
• 15 Burpees
• 25 Double unders

 
"A dream is just a lie...when you walk away..."

4.14

Strength: 15 min to find 1RM C +J
185, 205, 225, 245, 255
Worked split jerk whole time

WOD: 2 man team, one person at a time
75 back squats (135)
50 pull-ups
25 S to Ovh (135)
75 front squats (85)
50 pull-ups
75 ovh squats (85)
50 pull ups

Josh and I: 11:30ish

Conditioning with team:
400 m run
Load plates in macs truck
Push truck 100 yards
50 yard buddy carry


You know a dream is just like lies...when you walk away..."

4.13

Warm up: 3 cycles
200m row
12 back extensions
12 GHD sit-ups

Strength:
Ovh squats 4x3 @ 185

3 Rounds (chase the rabbit)
7 DL (225)
7 hang cleans (225)
10 front squats (135)
10 S to Ovh (135)

Conditioning:
6 x 150 row sprints
B an I, u go/I go

You know a dream is just like lies...when you walk away..."

4.11.13

7:15am

Warm Up: Foam Roll and Light Running Drills

6 x 100m Run @ 75%, 1 min rest btwn

4 x 200m Sprint, 90 sec rest btwn each
 :37, :37, :38, :38

*Rest 2 min, then...*

2 x 400m Sprint, with 2 min rest btween

1:25, 1:32

First day back on sprint work
Felt great, and low volume was good.

Wanted to finish with 10 x 2 muscle ups, but ran out of time before 8:30 group.

4.9.13

A) Olympic Lifting
Every minute on the minute for 6 Mins

• 5  power Snatches @ 70%
• 115#, no drop

Back Squat ( high bar )

• 3 x 7 @ 80%
• 245#

B) Gymnastics Strength

• 5 x 12 Ring dips (Mix of strict and kipping
• 3 x 15 Toes to Rings
• 3 x 1:00m Handstand hold (shakey from :50sec on)

C) Metcon

 Cool Down: 1 burpee every :5sec for 3 min= 36 total

4.3.13

A) Olympic Lifting

• Over Head Squat 4 x 4 @ 85%
• 155, 165, 175, 185 x4
• Snatch Grip Deadlift 4 x 5 @ 95% ( of 1RM Snatch )
• 185#

B) Gymnastics Strength

 Running Clock, sets started every 2 min

• 10 Strict Ring Dips + 0:10's hold at end of set x 5
• First 3 sets RX'd. Last 2 mix of strict and kipping
• 5 Strict Pull-ups + 10 Gymnastic kip pull ups x 4
• 5, 3, 1, 1 on Strict Pull Ups, all 10 kipping unbroken
• 0:30's Hollow Body Holds + 0:30's Arch Holds x 3

C) Metabolic Concitioing
4 Rounds, untimed

• 12 Box Jumps @24"/22" (step down)
• 10 GHD Sit Up
• 8 Dumbbell Push Press ( 45lbs/35lbs) Each hand