10 Rounds For Time:
1 Legless Rope Climb
200ft Run
(12:47--hit a wall at 6th rope climb)
+
Row 2k
(7:42)
Tuesday, June 10, 2014
Training Day 37
AM
Row :30 @ 1:50/500m
Row :30 @ 2:20/500m
x20
PM
A. DB RFE Split Squat @ 30X1- 8RM/leg; Rest 1:00 b/w legs
(62)
B. 50 KBS for time @ 70#
(2:04--broke at 35 because I didn't want to lock up my back before camp)
C. HS walk to wall and do max set of HSPU x5; Rest 3:00
(2,2,3,0,2--not very good HSPU, but at least I have the HS walk working for me)
D. Side Plank- 1:30/side
(Both Unbroken)
E. Hollow Rock- 2:00 accumulated
(Hollow struggle for 2:00)
Row :30 @ 1:50/500m
Row :30 @ 2:20/500m
x20
PM
A. DB RFE Split Squat @ 30X1- 8RM/leg; Rest 1:00 b/w legs
(62)
B. 50 KBS for time @ 70#
(2:04--broke at 35 because I didn't want to lock up my back before camp)
C. HS walk to wall and do max set of HSPU x5; Rest 3:00
(2,2,3,0,2--not very good HSPU, but at least I have the HS walk working for me)
D. Side Plank- 1:30/side
(Both Unbroken)
E. Hollow Rock- 2:00 accumulated
(Hollow struggle for 2:00)
Saturday, June 7, 2014
Training Day 36
A. OHS- max
(200--finally)
B. Front Squat- max @ 30X1
(285--PR for tempo and meets previous PR without a tempo)
C. 30 Cleans for time @ 205
(13:22)
D. 7:00 AMRAP--burpees
(106)
(200--finally)
B. Front Squat- max @ 30X1
(285--PR for tempo and meets previous PR without a tempo)
C. 30 Cleans for time @ 205
(13:22)
D. 7:00 AMRAP--burpees
(106)
Wednesday, June 4, 2014
Training Day 35
"Diane"
(5:27--this will be a sub 3:00 by the end of the year)
A. Front Squat @ 30X1-- moderate set of 3
(245--and felt fantastic!)
B1. Incline Bench Press @ 30X1-- 5x3-5 ; Rest :20
(135 for 2 rounds, 145 for 2 rounds, 155 for 1 round)
B2. Russian KettleBell Swings-- 5x12 ; Rest 2:00
(88#--didn't feel fantastic on the hands after Diane)
+
Power Snatch-- 1 every minute for 15 minutes ; add 5# every minute
(started at 115, hit 160. Hit 165, but it was a full snatch. All I want is to power snatch my body weight. I know I need to be able to do more, but once I make it there, I will just feel so much better. But I still feel pretty consistent with it. Didn't miss until 165.)
Rest 2:00
8:00 AMRAP
5 Strict Pullups
5 Strict HSPU
(4+8--not a pretty sight. I am ready for the day that HSPU aren't as hard for me. This was almost 2 full rounds less than last week. But I did do Diane today.)
It's very frustrating to not see progress in my Oly lifts. I'm not even close to being competitive with the weights I'm putting up. I know that has a lot to do with my back and the fact that I haven't been squatting heavy, but I just get discouraged with it. The things that I'm good at, everybody can do, so I don't have an upper hand anywhere in CF. Guess I just gotta work harder.
(5:27--this will be a sub 3:00 by the end of the year)
A. Front Squat @ 30X1-- moderate set of 3
(245--and felt fantastic!)
B1. Incline Bench Press @ 30X1-- 5x3-5 ; Rest :20
(135 for 2 rounds, 145 for 2 rounds, 155 for 1 round)
B2. Russian KettleBell Swings-- 5x12 ; Rest 2:00
(88#--didn't feel fantastic on the hands after Diane)
+
Power Snatch-- 1 every minute for 15 minutes ; add 5# every minute
(started at 115, hit 160. Hit 165, but it was a full snatch. All I want is to power snatch my body weight. I know I need to be able to do more, but once I make it there, I will just feel so much better. But I still feel pretty consistent with it. Didn't miss until 165.)
Rest 2:00
8:00 AMRAP
5 Strict Pullups
5 Strict HSPU
(4+8--not a pretty sight. I am ready for the day that HSPU aren't as hard for me. This was almost 2 full rounds less than last week. But I did do Diane today.)
It's very frustrating to not see progress in my Oly lifts. I'm not even close to being competitive with the weights I'm putting up. I know that has a lot to do with my back and the fact that I haven't been squatting heavy, but I just get discouraged with it. The things that I'm good at, everybody can do, so I don't have an upper hand anywhere in CF. Guess I just gotta work harder.
Monday, June 2, 2014
Training Day 34
AM
35:00 @ easy pace
Row 500m
3 TGU/arm (35#)
(7 rounds)
PM
A. DB Russian Step Ups- 4x6/leg; Rest :45 b/w legs
(45,45,55,55)
B. DB Reverse Lunge off Platform @ 20X1- 5x4/leg alternating; Rest 1:00
(55,55,55,75,75)
C1. HSPU @ 30X3- 5x3-4; Rest :10
(45+35 for 2 sets of 3, 45+25 for 2 sets of 3, 45+10 for 1 set of 3+1 kipped for kicks)
C2. HS Walk- max distance in :20 x5; Rest 3:00
(yes--around 60ft every time)
D. Hollow Rock- 2:00 accumulated
(I apparently can't rock very well)
I just want to give you credit and point out that all of my HSPU were at a deficit today. Two sets were at the highest deficit I've ever done. It's almost like you know what you're talking about.
35:00 @ easy pace
Row 500m
3 TGU/arm (35#)
(7 rounds)
PM
A. DB Russian Step Ups- 4x6/leg; Rest :45 b/w legs
(45,45,55,55)
B. DB Reverse Lunge off Platform @ 20X1- 5x4/leg alternating; Rest 1:00
(55,55,55,75,75)
C1. HSPU @ 30X3- 5x3-4; Rest :10
(45+35 for 2 sets of 3, 45+25 for 2 sets of 3, 45+10 for 1 set of 3+1 kipped for kicks)
C2. HS Walk- max distance in :20 x5; Rest 3:00
(yes--around 60ft every time)
D. Hollow Rock- 2:00 accumulated
(I apparently can't rock very well)
I just want to give you credit and point out that all of my HSPU were at a deficit today. Two sets were at the highest deficit I've ever done. It's almost like you know what you're talking about.
Subscribe to:
Posts (Atom)