Thursday 3-31 OPT Day 148:
TRAINING:
A. Power Clean - 3 x 3 @ 80%; rest 2 min
B. Power Clean x 1/Split Jerk x 3 @ 80% x 3; rest 2 min
C. Clean and Jerk - 8 sets of tough doubles; incomplete rest - 90 sec
D. Toes to Bar - 20 x 3; rest 2 min
Training Outcome:
A. 95-135-185-205-225-240-250
B. 135(SC)-185(SC)-205-225-235-245
C. 185-195-205-215-225-235-240-245
D. As Rx'd (1:30 min recovery)
Thursday, March 31, 2011
Tuesday, March 29, 2011
Testing: Deadlift, Ring Dips, Box Jumps + Platform DL and Weighted Ring Dips
Tuesday 3-29 OPT Day 147:
TESTING:
3 rounds for time:
15 Dead Lift - 185/135#
15 Ring Dips
20 Box Jumps - 24/20"
+
TRAINING:
Platform Deadlift (45#Bumper and 45# Iron Plate) x sets of 5 @ 11X1
+
25# Weighted Ring Dips
Training Outcome:
Testing WOD: 5:23
Training WOD:
Platform DL x 5 @ 11X1: 185-225-255-285-315-335-355
Weighted Ring Dips: 5-10-10-10-5-10
Notes: Box Jumps Suck...that is all...
TESTING:
3 rounds for time:
15 Dead Lift - 185/135#
15 Ring Dips
20 Box Jumps - 24/20"
+
TRAINING:
Platform Deadlift (45#Bumper and 45# Iron Plate) x sets of 5 @ 11X1
+
25# Weighted Ring Dips
Training Outcome:
Testing WOD: 5:23
Training WOD:
Platform DL x 5 @ 11X1: 185-225-255-285-315-335-355
Weighted Ring Dips: 5-10-10-10-5-10
Notes: Box Jumps Suck...that is all...
Monday, March 28, 2011
IWT: 3 Heavy Front Squat, 15 Chin-ups, and 25 Double Unders
Monday 3-28 OPT Day 146:
AM WOD:
3 heavy front squat
rest 0 sec
15 unbroken chin ups AFAP
rest 0 sec
25 double unders AFAP
rest 6 min x 7
AM WOD Training Outcome:
FS: 235-240-245-250-260-270-280-290
CU: UB-UB-UB-UB-UB-UB-UB-UB
DU: B(x2)-B(x1)-B(x1)-UB-UB-UB-UB-B(x1)
AM Notes:
Ended up doing 8 sets instead of 7 and recovered 4:30min between sets instead of the Rx'd 6min. Front squat was feeling pretty good today so I decided to do an extra set. This is 15# heavier than what I did the other day when we did just straight sets of FS. I guess I have to trick myself into doing heavy front squats by surrounding it with other movements. Freaking mental...
Chin-ups were no big deal, but DUs gave me trouble early on. Only had 4 misses within the Rx'd 7 rounds, but I was hoping to get them all UB.
AM WOD:
3 heavy front squat
rest 0 sec
15 unbroken chin ups AFAP
rest 0 sec
25 double unders AFAP
rest 6 min x 7
AM WOD Training Outcome:
FS: 235-240-245-250-260-270-280-290
CU: UB-UB-UB-UB-UB-UB-UB-UB
DU: B(x2)-B(x1)-B(x1)-UB-UB-UB-UB-B(x1)
AM Notes:
Ended up doing 8 sets instead of 7 and recovered 4:30min between sets instead of the Rx'd 6min. Front squat was feeling pretty good today so I decided to do an extra set. This is 15# heavier than what I did the other day when we did just straight sets of FS. I guess I have to trick myself into doing heavy front squats by surrounding it with other movements. Freaking mental...
Chin-ups were no big deal, but DUs gave me trouble early on. Only had 4 misses within the Rx'd 7 rounds, but I was hoping to get them all UB.
Friday, March 25, 2011
Testing: Muscle-Ups, HSPUs, Clean and Jerk, Wall Ball, Burpee Pull-ups, and Row Calories; Power Snatch every 30sec
Firday 3-25 OPT Day 145:
TESTING:
for time:
5 muscle ups
10 HSPU
15 clean and jerk - 155#/105#
25 wall balls - 20#/14# to 10 ft
30 burpee jumping pull ups
35 row cals
(jump to bar 8' above ground)
CFFB Daily WOD (3/25/11):
Perform 1 Power Snatch every 30 seconds for 15 minutes.
*use 70-80% of 1 RM for Power Snatch
Cash-Out:
25# weighted Chin-ups x 7 - 5 rounds
Love from the Pain Peanut: Spent some much needed time doing some myofacial release and stretching...I had gotten complacent and it was starting to show in my movements.
Training Outcome/Notes:Testing WOD: 12:20
CFFB WOD: 155# (73.8% of 210#)
Cash Out: Hurt so GOOD!
Testing WOD:
Subs: Burpees for Calories Rowed (35 burpees = 35 Row Calories)
Logistics: Set up rings in rack tall middle rack against mirrors, did HSPUs against mirror, C&J on the grey platform, Wall Ball against the wall between the short rack and the tall rack by the ice machine, Burpee PUs were done on the rack by the ice machine and transitioned into burpees while in the rack...and burpees suck...I don't care if you try to spice them up by throwing a pull-up in between or not...
Had a hard time getting my mind into this one. The anticipation was worse than the actual WOD. Really...it didn't seem all that bad except for the 15 C&J...for some reason that was the one component that I had a hard time wrapping my mind around. The load wasn't all that much, but I wasn't looking forward to being tied in for 15 squat clean and jerks. Just mentall weak today. I ended up doing them 5-3-3-2-2. Also, I had a pause between the clean and the jerk. Traditionally I would have just cleaned it straight into a thruster...at least I have in the past, but like I said...mental mush today. My left wrist was also sore from the PCs yesterday and to aleiviate it I had to catch the bar on my delts and needed the pop at the top to set my hands for the jerk. It was hurting too bad to catch it loaded and ready to go straight into the jerk/thruster.
CFFB WOD:
Ended up doing 20 rounds of 1 Power Snatch every 30 sec instead of 15. It felt better as I went along. Really tried to work on the jump/pull /scoop portion of the movement.
TESTING:
for time:
5 muscle ups
10 HSPU
15 clean and jerk - 155#/105#
25 wall balls - 20#/14# to 10 ft
30 burpee jumping pull ups
35 row cals
(jump to bar 8' above ground)
CFFB Daily WOD (3/25/11):
Perform 1 Power Snatch every 30 seconds for 15 minutes.
*use 70-80% of 1 RM for Power Snatch
Cash-Out:
25# weighted Chin-ups x 7 - 5 rounds
Love from the Pain Peanut: Spent some much needed time doing some myofacial release and stretching...I had gotten complacent and it was starting to show in my movements.
Training Outcome/Notes:Testing WOD: 12:20
CFFB WOD: 155# (73.8% of 210#)
Cash Out: Hurt so GOOD!
Testing WOD:
Subs: Burpees for Calories Rowed (35 burpees = 35 Row Calories)
Logistics: Set up rings in rack tall middle rack against mirrors, did HSPUs against mirror, C&J on the grey platform, Wall Ball against the wall between the short rack and the tall rack by the ice machine, Burpee PUs were done on the rack by the ice machine and transitioned into burpees while in the rack...and burpees suck...I don't care if you try to spice them up by throwing a pull-up in between or not...
Had a hard time getting my mind into this one. The anticipation was worse than the actual WOD. Really...it didn't seem all that bad except for the 15 C&J...for some reason that was the one component that I had a hard time wrapping my mind around. The load wasn't all that much, but I wasn't looking forward to being tied in for 15 squat clean and jerks. Just mentall weak today. I ended up doing them 5-3-3-2-2. Also, I had a pause between the clean and the jerk. Traditionally I would have just cleaned it straight into a thruster...at least I have in the past, but like I said...mental mush today. My left wrist was also sore from the PCs yesterday and to aleiviate it I had to catch the bar on my delts and needed the pop at the top to set my hands for the jerk. It was hurting too bad to catch it loaded and ready to go straight into the jerk/thruster.
CFFB WOD:
Ended up doing 20 rounds of 1 Power Snatch every 30 sec instead of 15. It felt better as I went along. Really tried to work on the jump/pull /scoop portion of the movement.
Thursday, March 24, 2011
Power Cleans and Burpee Intervals
Thursday 3-24 OPT Day 144
TRAINING:
4 touch and go heavy power clean
10 burpees AFAP
rest 4 min x 6-9 sets @ 100%
(base sets on power output, shut it down if needed, 9 if you can)
Training Outcome:
PC Loads: 205-205-215-215-225-225-235-235-245 (3+1)
Buprees: as Rx'd
Notes:
I probably should have gone heavier at the start, but it felt heavy. Once I got going, the 225-235 felt as easy or easier than the 205. My grip failed on the way down after the 3rd rep of 245...so maybe it was good to have started out lighter. I only recovered about 3:30 between sets. 4 min felt like forever.
TRAINING:
4 touch and go heavy power clean
10 burpees AFAP
rest 4 min x 6-9 sets @ 100%
(base sets on power output, shut it down if needed, 9 if you can)
Training Outcome:
PC Loads: 205-205-215-215-225-225-235-235-245 (3+1)
Buprees: as Rx'd
Notes:
I probably should have gone heavier at the start, but it felt heavy. Once I got going, the 225-235 felt as easy or easier than the 205. My grip failed on the way down after the 3rd rep of 245...so maybe it was good to have started out lighter. I only recovered about 3:30 between sets. 4 min felt like forever.
Wednesday, March 23, 2011
3x3 Split Jerk, Wave-load Shoulder Press, 75 KTEs for Time, 50 GHD Sit-ups for Time
Wednesday March 23 OPT Day 143:
TRAINING:
A. Split Jerk - 3 x 3 @ 80%; rest 90 sec
B. Split Jerk - 3 x 3 @ 90%; rest 3 min
C. Press @ 12X2; 3,2,3,2; rest 3 min
D1. 75 knees to elbows for time; rest 1 min
D2. 50 GHD sit ups for time; rest 1 min
Training Outcome:
A. SJ @ 80%: 225
B SJ @ 90%: 245
C. Shoulder Press: 150-165-165-180
D1. 75 KTEs: 3:55
D2. 50 GHD SUs: 1:58
TRAINING:
A. Split Jerk - 3 x 3 @ 80%; rest 90 sec
B. Split Jerk - 3 x 3 @ 90%; rest 3 min
C. Press @ 12X2; 3,2,3,2; rest 3 min
D1. 75 knees to elbows for time; rest 1 min
D2. 50 GHD sit ups for time; rest 1 min
Training Outcome:
A. SJ @ 80%: 225
B SJ @ 90%: 245
C. Shoulder Press: 150-165-165-180
D1. 75 KTEs: 3:55
D2. 50 GHD SUs: 1:58
Chin-ups, Double Unders, KB Complex, Side Bridges
Tuesday March 23 OPT Day 142:
TRAINING:
12 chin ups
rest 1 min x 10
+
AMRAP DU's in 40 sec
walk 1:30 x 6
+
55# KB Complex x 2
One-arm Snatch x 10
Front Squat x 10
One-arm Press x 10
+
Side Bridges
amsap/side x 1 attempt/side
Training Outcome:
Chin-ups: as Rx'd
Double Unders: 52-63UB(PR)-38-45-52 (280 total)
KB Complex: as Rx'd
Side Bridges: 2:05 each side
TRAINING:
12 chin ups
rest 1 min x 10
+
AMRAP DU's in 40 sec
walk 1:30 x 6
+
55# KB Complex x 2
One-arm Snatch x 10
Front Squat x 10
One-arm Press x 10
+
Side Bridges
amsap/side x 1 attempt/side
Training Outcome:
Chin-ups: as Rx'd
Double Unders: 52-63UB(PR)-38-45-52 (280 total)
KB Complex: as Rx'd
Side Bridges: 2:05 each side
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