Phase 2 / Cycle 5 / Day 2- Modified
20mins @moderate effort:
250m Row
5 T2B
5 CTD Burpees
5 T2B
30sec Front Bridge
Score: 8 Rds + 180m
+
rest as needed
+
5 Rds for time of:
10 Power Cleans @115#'s
15 Wall Balls- 20#'s
Score: 5m11s
*Goal sub 6mins
Notes:
- Enjoyed the 20min workout, the 2nd set of T2B were the hardest to maintain.
- Pleased with the testers time, I'm glad I was able to hold on and go Unbroken through both movements. Very Encouraging.
Friday, 14 February 2014
Thursday, 13 February 2014
Feb. 13th
Phase 2 / Cycle 5 / Day 1- Modified
A. Push Press, 2 Moderate Effort rep per min x 10mins
@175#'s Completed
B. Ring Muscle-ups, 3 Unbroken per min x 10mins
Completed (No False-Grip)
C. 4 Tough Kipping HSPU to Deficit per min x 10 mins
@2.5" 3 sets @3.5" 3 sets @5" 4 sets
D. Airdyne, 30sec @97% x 6 sets, rest 3mins
Completed, 5 sets @99 RPM avg, 6th set 102 RPM avg
Notes:
- Felt good today.
A. Push Press, 2 Moderate Effort rep per min x 10mins
@175#'s Completed
B. Ring Muscle-ups, 3 Unbroken per min x 10mins
Completed (No False-Grip)
C. 4 Tough Kipping HSPU to Deficit per min x 10 mins
@2.5" 3 sets @3.5" 3 sets @5" 4 sets
D. Airdyne, 30sec @97% x 6 sets, rest 3mins
Completed, 5 sets @99 RPM avg, 6th set 102 RPM avg
Notes:
- Felt good today.
Monday, 10 February 2014
Feb. 10th
Phase 2 / Cycle 4 / Day 6- Modified
Ring Muscle-ups, 2 Unbroken per min x 20mins
Completed
+
50 Unbroken Wall Balls- 20#'s to 10' x 3 sets, rest as needed
Completed
+
AMRAP DU's in 1min x 5 sets, rest 1min
85 reps, 69 reps, 61 reps, 64 reps, 63 reps
Notes:
- MU's were straight forward and easy
- WB's were good
- DU's were tough, my left arm was tightening up on me. Might've gone too fast on the 1st set.
Ring Muscle-ups, 2 Unbroken per min x 20mins
Completed
+
50 Unbroken Wall Balls- 20#'s to 10' x 3 sets, rest as needed
Completed
+
AMRAP DU's in 1min x 5 sets, rest 1min
85 reps, 69 reps, 61 reps, 64 reps, 63 reps
Notes:
- MU's were straight forward and easy
- WB's were good
- DU's were tough, my left arm was tightening up on me. Might've gone too fast on the 1st set.
Sunday, 9 February 2014
Feb. 9th
Phase 2 / Cycle 4 / Day 5- Modified
EMOM x 20mins:
1st- 15 Tough Ring Rows
2nd- 15 BJ- 24"- step downs, fast reps
3rd- 15 Shoulder to Overheads @115#'s
4th- 15 BJ- 24"- step downs, fast reps
Notes:
- All UB, all under 30sec
- This was tough right off the bat.
EMOM x 20mins:
1st- 15 Tough Ring Rows
2nd- 15 BJ- 24"- step downs, fast reps
3rd- 15 Shoulder to Overheads @115#'s
4th- 15 BJ- 24"- step downs, fast reps
Notes:
- All UB, all under 30sec
- This was tough right off the bat.
Saturday, 8 February 2014
Feb. 8th
Phase 2 / Cycle 4 / Day 4- Modified
AMRAP in 20mins of:
30 cals Airdyne
15 Chin-ups
Score: 8Rds + 6 cals
Notes:
- This was a tough workout, both are fast movements. I was breathing hard throughout this workout.
- Airdyne started at 23mph, last set was above 21mph
- Chin-ups were UB from set 1-5, set 6 & 7 were 2 sets and 8 was a set of 3
AMRAP in 20mins of:
30 cals Airdyne
15 Chin-ups
Score: 8Rds + 6 cals
Notes:
- This was a tough workout, both are fast movements. I was breathing hard throughout this workout.
- Airdyne started at 23mph, last set was above 21mph
- Chin-ups were UB from set 1-5, set 6 & 7 were 2 sets and 8 was a set of 3
Friday, 7 February 2014
Feb. 7th
Phase 2 / Cycle 4 / Day 3- Modified
EMOM for 10mins of:
1st- 7-10 CGBP @moderate load
@175#'s All 10's
2nd- 7-10 Tough Ring Rows
All 10's
+
rest as needed
+
7 sets @high effort:
30sec Wall Balls- 20#'s
30sec rest
30sec Box Jumps- 24"- stepdowns
30sec rest
Score:
WB's- 16, 16, 15, 16, 16, 16, 16
BJ's- 15, 15, 15, 16, 16, 15, 16
Notes:
- For the last 2 sets on the CGBP were tough
- should've elevated feet to make the Ring Rows tougher
- It was positive that I was able to do the Wall Balls and BJ with no issues, and with decent score too.
EMOM for 10mins of:
1st- 7-10 CGBP @moderate load
@175#'s All 10's
2nd- 7-10 Tough Ring Rows
All 10's
+
rest as needed
+
7 sets @high effort:
30sec Wall Balls- 20#'s
30sec rest
30sec Box Jumps- 24"- stepdowns
30sec rest
Score:
WB's- 16, 16, 15, 16, 16, 16, 16
BJ's- 15, 15, 15, 16, 16, 15, 16
Notes:
- For the last 2 sets on the CGBP were tough
- should've elevated feet to make the Ring Rows tougher
- It was positive that I was able to do the Wall Balls and BJ with no issues, and with decent score too.
Thursday, 6 February 2014
Feb. 6th
Phase 2 / Cycle 4 / Day 2- MODIFIED
AMRAP in 20mins:
500m Row sub 2min
21 Unbroken DU x 3 sets
15 DB Thrusters @20#'s/hand
Score: 5 Rds
Notes:
- Rowing was sub 2min avg
- Had a rough set on the DU's on the 1st set and 5 set. Their getting better.
AMRAP in 20mins:
500m Row sub 2min
21 Unbroken DU x 3 sets
15 DB Thrusters @20#'s/hand
Score: 5 Rds
Notes:
- Rowing was sub 2min avg
- Had a rough set on the DU's on the 1st set and 5 set. Their getting better.
Wednesday, 5 February 2014
Feb. 5th
Phase 2 / Cycle 3 / Day 1- Modified
EMOM for 10mins:
1st- 7-10 reps Shoulder to Overhead @moderate effort
@115#'s All 10's
2nd- 7-10 reps CTB Chin-ups
All 10's
+
rest as needed
+
AMRAP in 10mins of:
Alt. Step-up- 24"
Score: 243 reps
Notes:
- My SI Joint is getting better, just making sure I'm fully healed. It's not worth any setbacks
- STO were all Jerks, stuck with 115#'s because it's a weight the Open usually uses. Focused on keeping my core tight.
- first time doing butterfly since tweaking my SI, felt good no issues
- I wasn't able to get past the redline for the Step-ups, even going full speed the movement is too long. I was breathing faster but no lactic.
EMOM for 10mins:
1st- 7-10 reps Shoulder to Overhead @moderate effort
@115#'s All 10's
2nd- 7-10 reps CTB Chin-ups
All 10's
+
rest as needed
+
AMRAP in 10mins of:
Alt. Step-up- 24"
Score: 243 reps
Notes:
- My SI Joint is getting better, just making sure I'm fully healed. It's not worth any setbacks
- STO were all Jerks, stuck with 115#'s because it's a weight the Open usually uses. Focused on keeping my core tight.
- first time doing butterfly since tweaking my SI, felt good no issues
- I wasn't able to get past the redline for the Step-ups, even going full speed the movement is too long. I was breathing faster but no lactic.
Sunday, 2 February 2014
Feb. 2nd
Phase 2 / Cycle 3 / Day 8- Modified
AMRAP in 30mins of:
500m Row
21 Ring Rows
21 OHS @45#'s
21 Shoulder Press @45#'s
21 Push-ups
21 Ring Rows
Score: 3Rds + 500m + 21 + 21 + 21 + 21 + 14 reps
Notes:
- My Avg Row was sub 2m00/500m
- Ring Rows were the toughest. I had to break these up a lot!
- OHS UB
- Shoulder Press, did these as Push Jerks, all UB. Not to sure if this was suppose to be a Strict Press.
- Not to sure about this score, Ring Rows really brought down my score.
AMRAP in 30mins of:
500m Row
21 Ring Rows
21 OHS @45#'s
21 Shoulder Press @45#'s
21 Push-ups
21 Ring Rows
Score: 3Rds + 500m + 21 + 21 + 21 + 21 + 14 reps
Notes:
- My Avg Row was sub 2m00/500m
- Ring Rows were the toughest. I had to break these up a lot!
- OHS UB
- Shoulder Press, did these as Push Jerks, all UB. Not to sure if this was suppose to be a Strict Press.
- Not to sure about this score, Ring Rows really brought down my score.
Saturday, 1 February 2014
Feb. 1st
Phase 2 / Cycle 3 / Day 7- Modified
A. CGBP @20x1, 3-2-1 3-2-1 3-2-1, rest 1m30s- increase effort per wave
225, 235, 245 235, 245, 255 245, 255, 265
+
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps for time of:
Strict HSPU
Wide Grip Strict Chin-ups
Time: 29m20s
+
30sec Airdyne near ALL OUT x 5 sets, rest 4-5mins b/t sets- avg >31mph
1. 29cals
2. 28cals
3. 25cals
4. 28cals
5. 26cals
Notes:
- Bench Press felt good
- HSPU / Chin-up Combo, HSPU's took forever, Chin-ups were easy. Really need to work on high reps of HSPU, all my reps were 2's and 1's. Their was a little strategy but this is a huge weakness of mine.
- Airdyne I kept the pace above 31mph
A. CGBP @20x1, 3-2-1 3-2-1 3-2-1, rest 1m30s- increase effort per wave
225, 235, 245 235, 245, 255 245, 255, 265
+
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps for time of:
Strict HSPU
Wide Grip Strict Chin-ups
Time: 29m20s
+
30sec Airdyne near ALL OUT x 5 sets, rest 4-5mins b/t sets- avg >31mph
1. 29cals
2. 28cals
3. 25cals
4. 28cals
5. 26cals
Notes:
- Bench Press felt good
- HSPU / Chin-up Combo, HSPU's took forever, Chin-ups were easy. Really need to work on high reps of HSPU, all my reps were 2's and 1's. Their was a little strategy but this is a huge weakness of mine.
- Airdyne I kept the pace above 31mph
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