Workout of the Day
A.
Three sets, not for time, of:
Unbroken Muscle-Ups x 3-6 reps
L-Sit x 30 seconds
Kettlebell Snatch x 8-10 reps each arm
B.
Six sets of:
Power Clean x 1.1.1
(rest 10 seconds between singles)
Rest as needed
C.
Three sets of:
Halting Clean Deadlift x 3 reps
Rest as needed
(Pull weight from floor to mid-thigh and pause for 2 seconds – note weight distribution in mid to rear foot, and tension in hamstrings.)
D.
Three rounds for time of:
12 Box Jumps (30″/24″)
24 Kettlebell Swings (32/24 kg)
April 27, 2012 Competition Program
May 4, 2012 Competition Program
May 11, 2012 Competition Program
May 18, 2012 Competition Program
May 25, 2012 Competition Program
At a business conference in Las Vegas (which does not make much sense to me either) and only option time-wise to get a workout done is in the hotel gym. No way to do today’s WOD, so I did yesterday’s.
A. 3 minutes accumulated handstand hold against the wall. Roughly 40-40-35-30-35.
B. 5×60# DBs, 70, 75, 75, 75
The only bar in the hotel gym is in a smith machine, but being stuck in that strict bar path hurts my shoulder. Luckily, they do have heavy dumbbells (probably for curls, since it is in Las Vegas).
C. 4/20, 4/15, 3/15
No stop watch/clock that I could watch or set that would be able to see so that I could tell when 30 seconds was up, so I just went for max unbroken reps for HSPU’s/Pull Ups. Not much left in my shoulders from part A&B for the HSPUs
D. 9:45 w/ 45# dumbells . Wow! I hate man-makers!
A: 3X3 Muscle Ups, 3 sets of KB snatch at 53lbs
B: 95,135,185,225,235,235 – Last set was pretty much all squat cleans
C: 3 sets at 235. Not sure what weight to use hear so I just went with the weight on the last set of the power clean.
D: 6:23
A.
9x Ring chin/dips
30sec Evil Wheel holds
8x DB snatch 35#
B.
to 185#
C.
235#
D.
12x Box Jump
25x T-bar swing 55#
5:20
I heard you may be in Vancouver CJ for the Regionals. If so any chance you are bringing any shirts to buy. Would love to buy tee!
A: Completed
B: 185-205-225-245-255(failed second rep)-255
C: 315-335-365
D: 4:46, hamstring killer!
Gonna miss out on Friday and Saturday, heading down to Florida to watch the SouthEast Regionals.
A.
Muscle-ups 6/6/5
3 X 10/10/10seconds with 5 seconds in between
KettleBell Snatch 16kg/24kg/24kg
B.
50kg (110lbs)
60kg (132lbs)
70kg (154lbs)
80kg (175lbs)
85kg (187lbs) Failed the last 2
82kg (180lbs)
C.
100kg (220lbs)
120kg (264lbs)
130kg (286lbs)
D.
4:45
Good time on the WOD, nice one! 32 kg?
A: 3/30/8, 2/23/8, 2/19/8
B: 60kg, 80kg, 90kg, 100kg, 100kg, 105kg
C; Done
D: 5:50 Rx’d
Sore as hell today. Can’t fit any training in today or tomorrow. I’ll be back to training on Friday.
A. 4/~20/8 with 1.5pd x3
B. worked up to 110kgx3 felt quick
c. 110,130,160 couldn’t really feel a stretch in my hamstrings but I was trying to contract them at mid thigh
d. 5:30 rx’d low back went. ‘MERICAN swings
also 55 min soft sand run earlier today.
A) completed
B) 6 sets of power cleans 1*1*1
135,155,185,185,185,185
C) three sets of hang cleans 3 reps
185,185,185
D) three rounds for time
12 box jumps
24 KB swing
Time: 6:10
Sweet…good workout today…
A:
6 MU every time
20 sec L-hang from rings (very tough)
Unbroken snatch with 24kg.
B:
Worked up to 80kg, focus on not landing with spread legs.
C:
Tough on grip, used clean grip and halted for 3 seconds.
worked up to 120kg.
D:
RX, can’t remember time.
A.
3 sets of
6 unbroken weighted ring dips + 24 kg
30 sec L-sit (those where hard!)
8 reps KB-snatch @ 24 kg
Couldn’t hang the rings high enough. Yesterday I did 4x 5 muscle-ups after the WOD.
B.
3x 90 kg
3x 95 kg
3x 100 kg
3x 90 kg
3x 95 kg
3x 100 kg
C.
170 kg
180 kg
180 kg
D.
3″51′
Did mobility yesterday (wednesday) and this wod today (thursday)
A.
)
MU: 4-3-3 (think 4 unbroken is a pr
Ring L-Sit 30-20-30sek (harder than normal)
KB Snatch 16kg: 10 – 10 – 10 (suck at these and hands get beat up)
B.
50-60-70-80-85(f)-60 kg (harder than normal though 85kg is my current power clean pr)
C.
tough on thumbs since I used the hook-grip)
60-70-80 (did not really know what I was doing here so I went light
D.
4:55 (60cm box, 36swings@32kg, 36swings@24kg) nice finisher!
A.
MU: 6, 6, 6
L-sit: 30, 30, 30
KB snatch: 53×8
B.
135, 155, 185, 205, 225, 245f
C.
245, 275, 315
D.
5:45rx
A. 3×3 on mu, 3 sets of 30s on L-sit, 3×8 @ 50# kb snatch/arm
B. 60kg, 90kg, 100kg, 105kg(only got 1), 90kg, 90kg
C. 90kg, 95kg, 100kg
D. 6.20rx