Week 20 / Day 2
20 Kipping HSPU to 10" Depth for time
Time: 8m17s
*Goal is sub 10mins
+
5mins rest
+
10 Unbroken CTB Chin-ups per min for 6mins
Completed
+
5mins rest
+
Row 1000m @50%, 75%, 50%- damper 3
(Time / Avg 500m)
1. 4m16.0s / 2m08.0
2. 3m31.9s / 1m45.9
3. 4m16.6s / 2m08.3
Notes:
- Pretty stoked 1 more week.
- A lot better on the Depth HSPU, this was done with all singles. One day HSPU will not be such a limiter.
- CTB Chin-ups were good, started on top of the min every time, 13sec each set. Not a struggle, maybe a few more sets would make it quite challenging.
- I think I appropriately paced the Row
Wednesday, 27 February 2013
Tuesday, 26 February 2013
Feb. 26th
Week 20 / Day 1
A. Squat Snatch, build to a TnG 2RM- *Goal is 215#'s
Got up to 215#'s PR!!!
B. Front Squat @20x1, 2 reps @85% RM (275) per min for mins
@234#'s Completed
C. Power Clean and Split Jerk, 1 rep @225#'s every 30sec for 7mins
Completed
Notes:
- Almost got 225#'s for a Dbl, I need to be more consistent with the catch.
- Front Squats were good
- PC and SJ were good as well
A. Squat Snatch, build to a TnG 2RM- *Goal is 215#'s
Got up to 215#'s PR!!!
@234#'s Completed
C. Power Clean and Split Jerk, 1 rep @225#'s every 30sec for 7mins
Completed
Notes:
- Almost got 225#'s for a Dbl, I need to be more consistent with the catch.
- Front Squats were good
- PC and SJ were good as well
Saturday, 23 February 2013
Feb. 23rd- CrossFit Tester
Week 19 / Day 6
"CrossFit Tester"
5 Rounds For Time of:
10 Squat Cleans @115#'s
20 CTD Burpees- no jump @ the top
Time: 11m23s
Notes:
- I honestly think I paced this perfectly for myself. I knew this workout would be anterior dominant throughout and I didn't want to crash too early. The lactic really started to hit me at the end of the 4th rd of SC's but the finish was in sight.
- SC were all fast singles
- Burpees were steady
- 1st rd took 1m55, 2nd and 3rd round took 2m05, 4th and 5th round took 2m20, apporx
"CrossFit Tester"
5 Rounds For Time of:
10 Squat Cleans @115#'s
20 CTD Burpees- no jump @ the top
Time: 11m23s
Notes:
- I honestly think I paced this perfectly for myself. I knew this workout would be anterior dominant throughout and I didn't want to crash too early. The lactic really started to hit me at the end of the 4th rd of SC's but the finish was in sight.
- SC were all fast singles
- Burpees were steady
- 1st rd took 1m55, 2nd and 3rd round took 2m05, 4th and 5th round took 2m20, apporx
Friday, 22 February 2013
Feb. 22nd
Week 19 / Day 5
3 Unbroken Ring Muscle-ups x 10 sets for time
Time: 5m34s
+
rest 5mins
+
10 --> 1 Unbroken reps for time of:
Ring Dips
Toe to Bar
Time: 7m42s
+
rest 5mins
+
10 Push-ups per min for 10mins
Completed all UB
Notes:
- Chesticle Day!!
- The muscle-ups were done at just the right pace, on the last few sets I was just able to squeeze out the 3rd rep.
- Ring Dips were the limiter on the couplet. Wasn't tiring, I just didn't have the strength to go none stop, missed on sets of 5 and 2 on the dips.
- The push-ups were tough at the end, missed counted on one set (just 9 reps)
- I liked this workout, this will improve those weaknesses
3 Unbroken Ring Muscle-ups x 10 sets for time
Time: 5m34s
+
rest 5mins
+
10 --> 1 Unbroken reps for time of:
Ring Dips
Toe to Bar
Time: 7m42s
+
rest 5mins
+
10 Push-ups per min for 10mins
Completed all UB
Notes:
- Chesticle Day!!
- The muscle-ups were done at just the right pace, on the last few sets I was just able to squeeze out the 3rd rep.
- Ring Dips were the limiter on the couplet. Wasn't tiring, I just didn't have the strength to go none stop, missed on sets of 5 and 2 on the dips.
- The push-ups were tough at the end, missed counted on one set (just 9 reps)
- I liked this workout, this will improve those weaknesses
Thursday, 21 February 2013
Feb. 21st
Week 19 / Day 4
A. Back Squat @20x1, 3-3-3, rest 5mins
275, 290, 300
B. Split Jerk, build to a 3RM
Got up to 250#'s
C. Build to a 10RM TnG Squat Snatch
165#'s (9 reps) 150#'s
Notes:
- My BS was alright, its been stronger but its definitely stronger than last year this time
- I'm not to sure if this is a 3RM but I'm pleased with the weight I put up. I'm going to record it as a 3RM.
- Ooo the 10RM, I was soooo close to getting 165#'s, on the last rep I didn't get the bar back enough. I dropped the weight down because I knew my legs were going to be still juiced up from the previous set. I ended up getting the 150#'s easily.
A. Back Squat @20x1, 3-3-3, rest 5mins
275, 290, 300
B. Split Jerk, build to a 3RM
Got up to 250#'s
C. Build to a 10RM TnG Squat Snatch
165#'s (9 reps) 150#'s
Notes:
- My BS was alright, its been stronger but its definitely stronger than last year this time
- I'm not to sure if this is a 3RM but I'm pleased with the weight I put up. I'm going to record it as a 3RM.
- Ooo the 10RM, I was soooo close to getting 165#'s, on the last rep I didn't get the bar back enough. I dropped the weight down because I knew my legs were going to be still juiced up from the previous set. I ended up getting the 150#'s easily.
Wednesday, 20 February 2013
Feb. 20th- MAP Scenarios
Week 19 / Day 3
AMRAP in 8mins of: @ 90%
10 OHS- 95#'s
75 Double Unders
Score: 4 Rds + 6 reps
+
rest 8mins
+
AMRAP in 8mins of: @ 90%
10 Deadlifts- 185#'s
10 Wall Balls- 20#'s
10 Box Jumps- 20"- TnG's
Score: 6 Rds + 14 reps
Notes:
- Recovery was good after both scenarios. I was in control of my breathing throughout
- Double Unders were alright, I counted too many reps for Rds 2,3,4. The first set of DU's was UB
- The OHS were UB
- I'm really pleased with the 2nd scenario, everything was UB (except 2 stumbled reps on the BJ). Everything was steady but I think it was a great pace
AMRAP in 8mins of: @ 90%
10 OHS- 95#'s
75 Double Unders
Score: 4 Rds + 6 reps
+
rest 8mins
+
AMRAP in 8mins of: @ 90%
10 Deadlifts- 185#'s
10 Wall Balls- 20#'s
10 Box Jumps- 20"- TnG's
Score: 6 Rds + 14 reps
Notes:
- Recovery was good after both scenarios. I was in control of my breathing throughout
- Double Unders were alright, I counted too many reps for Rds 2,3,4. The first set of DU's was UB
- The OHS were UB
- I'm really pleased with the 2nd scenario, everything was UB (except 2 stumbled reps on the BJ). Everything was steady but I think it was a great pace
Tuesday, 19 February 2013
Feb. 19th
Week 19 / Day 2
AMRAP in 15mins:
5 Kipping HSPU to 10" Depth
5 L Pull-ups- mixed grip every set, alternate
Score: 3 Rds + 1 reps
+
5min rest
+
20 x 40sec Row @75% / 20sec rest- damper 5
Avg 500m= 1m44.7 Total Distance= 3,817m
Notes:
- Your not blind, the first part score is for real. What a joke. HSPU are a huge weakness for me, and I cooked my shoulders at the start. I tried to do 5 UB HSPU right from the start, big mistake. Missed a lot of reps.
- Pleased with the Row, my goal was to stick to 1m45 throughout.
AMRAP in 15mins:
5 Kipping HSPU to 10" Depth
5 L Pull-ups- mixed grip every set, alternate
Score: 3 Rds + 1 reps
+
5min rest
+
20 x 40sec Row @75% / 20sec rest- damper 5
Avg 500m= 1m44.7 Total Distance= 3,817m
Notes:
- Your not blind, the first part score is for real. What a joke. HSPU are a huge weakness for me, and I cooked my shoulders at the start. I tried to do 5 UB HSPU right from the start, big mistake. Missed a lot of reps.
- Pleased with the Row, my goal was to stick to 1m45 throughout.
Monday, 18 February 2013
Feb. 18th
Week 19 / Day 1
A. Power Snatch, build to a Touch n Go 3RM
Got up to 205#'s PR
A. Power Snatch, build to a Touch n Go 3RM
Got up to 205#'s PR
B. Front Squat @20x1, 5 reps @75% RM (275) x 5 sets, rest 3mins
@206.5#'s Completed
C. Hang Power Clean and Push Jerk, AMRAP @205#'s x 5 sets, rest 3mins, only can rest in front rack or on the hips
4 reps, 5 reps, 4 reps, 4 reps, 4reps
Notes:
- really pleased with the 3RM
- The FS felt really good
- HPC and PJ, the PJ was my limiter
Friday, 15 February 2013
Feb. 15th- Aerobic Tester
Week 18 / Day 7
Aerobic Tester
AMRAP in 15mins of:
50 OHS @95#'s
50 Lateral Barbell Burpees
50 Front Squats @95#'s
50 Lateral Barbell Burpees
50 Back Squats @95#'s
50 Lateral Barbell Burpees
Score: 228 reps
*Goal is to start the last set of Burpees
Notes:
- This was a brutal tester
- The OHS felt really good
- I was stepping over the bar for the Burpees, I don't know if thats allowed
- This workout had my weakness, squat stamina, the front squats sucked
Aerobic Tester
AMRAP in 15mins of:
50 OHS @95#'s
50 Lateral Barbell Burpees
50 Front Squats @95#'s
50 Lateral Barbell Burpees
50 Back Squats @95#'s
50 Lateral Barbell Burpees
Score: 228 reps
*Goal is to start the last set of Burpees
Notes:
- This was a brutal tester
- The OHS felt really good
- I was stepping over the bar for the Burpees, I don't know if thats allowed
- This workout had my weakness, squat stamina, the front squats sucked
Thursday, 14 February 2013
Feb. 14th- Fran
Week 18 / Day 6
"Fran"
21-15-9 reps for time of:
Thrusters @95#'s
Chin-ups
Time: 3m02s
+
20min Airdyne @50%
Cals= 210 avg mph= 16.7
Notes:
- This could've been way better
- Wasn't that gassed after this
- I think I should've chalked the pull-up bar, the bar was just too slick (I think)
- I was able to get on the Airdyne in less than 10mins
- Next time this will be way better
"Fran"
21-15-9 reps for time of:
Thrusters @95#'s
Chin-ups
Time: 3m02s
+
20min Airdyne @50%
Cals= 210 avg mph= 16.7
Notes:
- This could've been way better
- Wasn't that gassed after this
- I think I should've chalked the pull-up bar, the bar was just too slick (I think)
- I was able to get on the Airdyne in less than 10mins
- Next time this will be way better
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