21122010

Warmup

500m row
Burgener warmup x 2


Power Snatch 1x4 @ 75% (110)
Power Clean and Jerk 1x4 @ 75% (160)
Overhead Squat 1x4 New 1rm 185lb! 10lb pr


PM

Row/DU ladder

1 min max cal row + 5 double unders (increases by 5 each round)

27/5, 24/10, 24/15, 24/20, 23/25, 24/30, 23/35, 24/40, 23/45 (failx3), 24/50

20122010

AM

Warmup

750m row
10x false grip ring rows
10x situps

10min Deadhang muscle up attempts

4 rounds

3 Ring pullups
6 Ring dips
3 Negative Muscle ups

For 5 min

30 sec back bridge
30 sec German Hang

PM

Snatch 1x4 @ 75% (110)
Snatch Pulls 3x3 @ 95% (140)
Snatch Deadlift 3x3 @ 110% (160)
Front Squat 3x3 @ 75% (162) + 3 box jumps

Metcon

12 min AMRAP

5x 275lb Deadlift
10x HSPU
250m row

4 rnds + 1 deadlift

Sparrows (Half) Dozen

6 rounds

12x deadlift bw (170)
12x pullup
12x pushup
12x ball slam

time 12:29

Snatch practice from the blocks

E Cal

Warmup

750 m row
10x pullup
Hollow rock practice

Weighted pullups @ 30lbs

6, 5, 5, 5

E Cal

1 min on/1 min off
max meters rowed
goal - 3000m

result - 2980m

4 penalty burpees + 10 extra

3rnds
1 min bridge practice
10 Toes to Bar

Press 3x3 & More Gymnastics Work

Warmup 5 min Airdyne

5x Candlestick roll
5x Backwards roll

5x3 Skin the car
5x Back to Front Lever
5x Lsit practice

Press 3x3 @ 115lb

10-1 Ladder

Dips
HSPU
V-ups

Thompson

10 rounds for time

1 - 15ft Rope climb from seated
29 - Backsquats @ 95lbs
10m - Farmer's Carry w/ 135 lb Barbells

Time 46:03

the bad part was the back squats werent the bad part. Those barbell walks were a nightmare for me, need to work grip more.

Gymnastics Holds

Warmup

Hip mobility
Foam roll shoulders

Practice Holds

20 min amrap

:30 sec hold

x Handstand
x L-tuck (L-sit was rx)
x Squat
x Pull-up

6 rnds + L-tuck (substantial time lost was on l-tuck)

Gymnastics stuff:

muscle up into l-sit practice

false grip ring rows

false grip pull ups

Back squat 7rm

Warmup

Hip Mobility
Row 3 min
Hip Back Extn x 10
Reverse Hyper x 10
Back Squat @ bar x 10
Back squat @ 135lb x 5
Back squat @ 185 x 3

Back Squat 7rm

225-235-240


7 min amrap

5 x 135 lb Hang Power Clean
50m Run

11 rnds + 2 Cleans

Not THE Total

Clean 1 rep
Bench Press 1 rep
Overhead Squat 1 rep


Clean 135,155,185,195,205,210(f) - 205 = 5lb pr
Bench Press 135,155,185,205,225,235 - 235 = 10 lb pr
Overhead squat 135,155,175,195(f),185(f) - 175 = 5lb pr

the other total = 615

Had to rush the OHS, 195 was on its way up and i lost it. Plenty of room for more PRs, excited about this!

Grace

Warmup

5 min row
10 Hip/ Back Ext
Shoulder Rom
Front Squat @ bar x 10
Push Jerk @ bar x 10
Couple C & J @ 135lbs


Grace

30 reps
135lbs Clean and Jerk (Ground to Overhead)

Time 2:57pr (previous 4:04)

20 PUs, 20 Burpees, 400m run

Workout: 3 rounds for time

20 Pullups
20 Burpees (Lateral jump over wallball)
400m run

Time 11:43 (2 min PR from 8/30/10)

I think the cold weather had alot to do with the PR, my engine runs hot and when its cold it seems to help me out. That being said I did all the pullups unbroken and the burpees were steady as well, no real stopping. Went normal kip on the pullups and felt strong, minimal swing in the kip just enough to help finish the pull. Have upped my caloric intake (was hovering around 1800-2000 now up to ~2500-2700). Taken out most fruit and nuts, though yesterday I had some raisins postwod.