"Nate"
AMRAP in 20mins of:
2 Muscle-ups
4 HSPU
8 KBS- 32kgs
Score: 13 Rds + 2 + 3 reps
Notes:
- UB on the MU's and KBS, all the HSPU were done with kipping, reps were broken into 4's and mostly 2's
- my breathing was extremely heavy on this.
Sunday, 29 September 2013
Saturday, 28 September 2013
Sept. 28th
A. Hang Power Snatch, build to a tough single
Got up to 195#'s
B. Sn. Grip DL @31x1, 2-3 reps x 4 sets, rest 3mins
275, 285, 295, 305
+
3 sets- create different order per set
Set 1:
Row 500m
15 Thrusters- 95#'s
55 DU's
20 WB's 20# to 10'
20 Hand Release Push-ups
Time: 5m35s
Set 2:
15 Thrusters- 95#'s
20 WB's 20# to 10'
20 Hand Release Push-ups
55 DU's
Row 500m
Time: 7m18s
Set 3:
55 DU's
20 WB's 20# to 10'
Row 500m
20 Hand Release Push-ups
15 Thrusters- 95#'s
Time: 7m06s
Notes:
- It's been a while since my last workout. Took a needed break after the FireFit Nationals. The last three weeks I've been renovating the Garage Gym, I finally have a heater in the gym, so no more minus degree workouts and bringing my KB's and Bar inside to warm up.
- This was a really tough workout, I got it off of the OPT Big Dawg Blog. It's a "Being" workouts, I stopped at 3 sets, 5 would've been too much for right now.
Got up to 195#'s
B. Sn. Grip DL @31x1, 2-3 reps x 4 sets, rest 3mins
275, 285, 295, 305
+
3 sets- create different order per set
Set 1:
Row 500m
15 Thrusters- 95#'s
55 DU's
20 WB's 20# to 10'
20 Hand Release Push-ups
Time: 5m35s
Set 2:
15 Thrusters- 95#'s
20 WB's 20# to 10'
20 Hand Release Push-ups
55 DU's
Row 500m
Time: 7m18s
Set 3:
55 DU's
20 WB's 20# to 10'
Row 500m
20 Hand Release Push-ups
15 Thrusters- 95#'s
Time: 7m06s
Notes:
- It's been a while since my last workout. Took a needed break after the FireFit Nationals. The last three weeks I've been renovating the Garage Gym, I finally have a heater in the gym, so no more minus degree workouts and bringing my KB's and Bar inside to warm up.
- This was a really tough workout, I got it off of the OPT Big Dawg Blog. It's a "Being" workouts, I stopped at 3 sets, 5 would've been too much for right now.
Tuesday, 3 September 2013
Sept. 3rd
A. Back Squat w/ Chains @20x1, 3-3-2-2, rest 4mins- all tough sets
225, 235, 255, 265
B. Power Cleans, build to a tough single
Got up to 285#'s
+
10 Rds for time of:
1 Hang Power Clean @235#'s
2 Ring MU's
3 Box Jumps- 40"
4 Strict HSPU
Time: 19m55s
Notes:
- Pleased with the BS, this year I was able to maintain my strength
- The PC had some pop to it
- Box Jumps were done strict, with no step into the jump
- HSPU's were the limiting factor. On the positive note I was able to do 40 reps combined with some other movements.
- FireFit National Championship this weekend in Edmonton, the team and myself are ready to kick some ass.
225, 235, 255, 265
B. Power Cleans, build to a tough single
Got up to 285#'s
+
10 Rds for time of:
1 Hang Power Clean @235#'s
2 Ring MU's
3 Box Jumps- 40"
4 Strict HSPU
Time: 19m55s
Notes:
- Pleased with the BS, this year I was able to maintain my strength
- The PC had some pop to it
- Box Jumps were done strict, with no step into the jump
- HSPU's were the limiting factor. On the positive note I was able to do 40 reps combined with some other movements.
- FireFit National Championship this weekend in Edmonton, the team and myself are ready to kick some ass.
Monday, 2 September 2013
Sept. 2nd
FireFit Practice
Relay Practice
Notes:
- Last practice of the year
- Now it's time to put together all the hard work and dedication and dial it up for Nationals
Game Tight!!
Relay Practice
Notes:
- Last practice of the year
- Now it's time to put together all the hard work and dedication and dial it up for Nationals
Game Tight!!
Sept. 1st
"Hotshot 19"
6 Rds for time of:
30 Air Squats
19 Power Cleans @135#'s
7 Strict Pull-ups
400m Run
Time: 37m45s
Notes:
- RIP Brothers, we'll never forget
6 Rds for time of:
30 Air Squats
19 Power Cleans @135#'s
7 Strict Pull-ups
400m Run
Time: 37m45s
Notes:
- RIP Brothers, we'll never forget
Aug. 31st
FireFit Practice
"Back Half"
3 sets @100%:
Forcible Entry
Cones
Hose Drag
Dummy Drag
*rest is teammates rest
1. 46s
2. 46s
3. 43s
"Back Half"
3 sets @100%:
Forcible Entry
Cones
Hose Drag
Dummy Drag
*rest is teammates rest
1. 46s
2. 46s
3. 43s
Aug. 30th
A. Front Squat @20x1, 1-1-1-1, rest 4mins
245, 265, 275, 285
B. Snatch Pull Cluster, 1.1.1 @245#'s x 3, rest 2mins
Completed
C1. Thrusters, 2-4-6-8, rest 2mins- all tough sets- reduce load per set
205, 185, 165, 145
C2. GH Raises @20x0, 6-8 reps x 4 sets, rest 1m30s
9(8), 15(8), 24(8), 30(7)
D. DB Back Ext. @20x0, 12-15 reps x 3 sets, rest 2mins
30(15), 42(15), 51(15)
245, 265, 275, 285
B. Snatch Pull Cluster, 1.1.1 @245#'s x 3, rest 2mins
Completed
C1. Thrusters, 2-4-6-8, rest 2mins- all tough sets- reduce load per set
205, 185, 165, 145
C2. GH Raises @20x0, 6-8 reps x 4 sets, rest 1m30s
9(8), 15(8), 24(8), 30(7)
D. DB Back Ext. @20x0, 12-15 reps x 3 sets, rest 2mins
30(15), 42(15), 51(15)
Aug. 29th
FireFit Practice
"Tournament of Champions"
A. Stairs Up w/ Bundle
1st
B. Forcible Entry w/ Cones
2nd
C. Hose Pull w/ Roll
1st
Notes:
- my power and speed is right on track. I was able to hit a couple PR's on our courses events
"Tournament of Champions"
A. Stairs Up w/ Bundle
1st
B. Forcible Entry w/ Cones
2nd
C. Hose Pull w/ Roll
1st
Notes:
- my power and speed is right on track. I was able to hit a couple PR's on our courses events
Aug. 24th-25th
FireFit Competition
Edson, AB
Indy- 1m24s- 8th
Team- 3rd
Relay- 3rd
NXG2- 1st
Notes:
- Phenomenal weekend, we did great as a team.
- First Indy Run of the year, I'm in a good position to break my PR this year.
- As a Team we will break our teams PR this weekend.
Edson, AB
Indy- 1m24s- 8th
Team- 3rd
Relay- 3rd
NXG2- 1st
Notes:
- Phenomenal weekend, we did great as a team.
- First Indy Run of the year, I'm in a good position to break my PR this year.
- As a Team we will break our teams PR this weekend.
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