April 15th, 2014

AM.

A1. WTD Pull up 2-3 Rest 30 Seconds: 10# 2 reps

A2. WTD Bar Dip 3-4 Rest 60 Seconds x4: 5# 3 reps

B. CGBP 7, 5, 3, 7, 5, 3 Rest 90s @ 20X1 – Second wave heavier than first: 95, 105, 115, 105, 115, 125

+

25m Prowler Push Tough High but unbroken and fast @ 95% 195#

Rest 2:45 Minutes x 5

Rest 6:30 Minutes

25m Prowler Push Tough Low – don’t be afraid to drop weight@ 95% 

Rest 2:45 Minutes x 5

 

PM.

 

5 Burpees

10 PS @ 65#

7 Burpees

10 PS @ 85#

9 Burpees

10 PS @ 105#

11 Burpees

10 PS @ 125#

 

April 14th, 2014

AM.

  1. Back Squat @ 20X1 4-6 x 4 Rest 2:30 b/t: 175 all sets of 4
  2. Strict Press @ 20X1 8, 8, 6, 4 Rest 2 Minutes b/t: 85 (8) ,85 (8), 95 (5), 95 (4)
  3. Pendlay Row 5, 5, 5, 5 rest 2mins b/t @20X1: 95 for all sets

D. AMRAP C2B Pull Up 1 attempt:

E. AMRAP T2B 1 Attempt:

D. AMRAP HSPU in 1 Attempt:

 

PM.

4 Sets @ 85%

1 Minute Row – Goal is same meters per

1 Minute Rest

3 Sets @ 85%

30s T2B: around 12 each set

30s Box Jumps 20in: 18 each set

1 minute Rest

Rest 5 Minutes

4 Sets @ 85%

30s Air dyne

30s Pull ups: 10 each set

1 Minute Rest

3 Sets @ 85%

20 DU

10 PS @ 65#

Rest 1 minute

Rest 5 Minutes

4 Sets @ 85%

1 minute FLR

1 Minute Rest

3 Sets @ 85%

30s GHD Sit ups

30s Back Extensions

1 Minute Rest

April 10th, 2012

7am Vinyasa Yoga- 1 hour
9am Pilates- 1hour

AM: 
Run/Row/Airdyne/Bike 20minutes @ 65% Effort
Every 5 minutes do 1 minute side bridge per side
+
20 Second Sprint @ 95%  We did 100m each time (didn’t have a stopwatch) roughly 13-15sec?
Rest 3 Minutes x 4
Rest 6:30
20 Second Sprint @ 95%
Rest 3 Minutes x 4
Rest 6+ Hours

PM
Backsquat @ 20X1 5-8×4 Rest 2:30 B/t (Start w/ 160): 160 (9), 160 (8), 165 (8), 170 (5 at perfect tempo, 8 total)
Deficit Deadlift from 45# Plate 1.1.1.1.1×5 Rest 5 seconds/ Rest 2 Minutes @ 60-70% No lowering: 215# which is 70%
Build to an 8RM Trap 3 Raise @ 3010
+
EMOM 5 Minutes
Power Clean x 1, Front Squat x 2, Push Press x 3 – Moderate weight – Build per – record times per set: 105, 110, 115, 120, 125
+
AMRAP Deadlifts @ 205 in 3 Minutes: 26 reps 

April 8th 2014

AM.

A1. WTD Pull up 3-4 @10X1 Rest 30 Seconds: 10# 4 reps all 4 sets

A2. WTD Bar Dip @30X1 4-5 Rest 60 Seconds: 2 1/2# 4 reps all 4 sets
x 4 

+

20 Second Airdyne @ 95% 

Rest 3 Minutes x 5

Rest 7 Minutes

20 Second Airdyne @ 95% 

Rest 3 Minutes x 5

Cals: 9, 13, 13, 14, 15, 14, 14, 13, 12, 16

PM.

A. Build to a tough Power Snatch: 135, kept squat snatching 145 accidentally

+

Using 80% of A

Do 2-3 TnG or not every 30 Seconds for 5 Minutes – if unable to get done in 30 seconds shut it down: 

110# did 3 reps not touch & go the first 2minutes/:30 then went to 2 reps/:30 and finished 

+

10 Minute z1 your choice: jog/walk 

April 7th, 2014

AM.
Back Squat @ 20X1 6-9 x 4 Rest 2:30 b/t: 155 (9), 165 (9), 165 (9), 170 (9)
Strict Press @ 20X1 10, 8, 6, 4 Rest 2 Minutes b/t: 75, 80, 85, 90 
Pendlay Row 5, 5, 5, 5 rest 90s b/t: 90 each set (working on form, first time doing this movement)
+
EMOM 8 Minutes
Odd – Row 150m
Even – 12 Burpees
Rest 3 Minutes exactly–didn’t get to rest because I had to coach 
EMOM 8 Minutes
Odd – 30 DU
Even – 10 COVP Pull ups unbroken

PM.
For Time:
5 HSPU Unbk
25 T2B
5 HSPU Unbk
25 Deadlifts @ 155#
5 HSPU Unbk
25 Wall Balls 20# 10ft
5 HSPU Unbk

Time: 6:36