Warm -Up
500 Row
10 Sled Push
30
20
10 KB Snatch/Arm (16 kg.)
Strength/Skill
A. 7 x 2 Clean DL -> Hover SC -> Jerk - worked up to 230#
B. 3 x 5
1. PP - 135/145/155#
2. Pendaly Row - 135/145/155#
Strength
HBBS
3 x 5 - 260/265/270#
3 x 3 - 275/280/285#
Conditioning
2 Rounds for time of:
100 DFU
50 S -> OH (95#)
25 TTB
Score - 12:33
Tuesday, February 12, 2013
Monday, February 11, 2013
February 11, 2013 (Monday)
Warm-Up
A. 2 Rounds of:
125 m. Row
5 GHD SU
5 GHD HE
5 Mixed Grip Pull Up
5 Slow Push Up
10 AS
B. 500 m. Row
C. 2 Rounds of:
10 Medball Clean WB
10 Bandy Side-steps R/L
10 GM
10 PVC PT
Conditioning
AM - Gym
10 min. to find heavy Snatch - 185#
10 min. to find heavy Clean & Jerk - 255#
3 min. rest
9 min. AMRAP:
15 WB (20#)
10 Burpee BJ (24")
Score - 5 Rounds
PM - Swim
WU
300 Choice (RIMO K/D/S)
4 x 50 Catch Up @ 1:00
MS
8 x 50 Swim E-H @ 1:00
4 x 100 Pull (25 Fist/50 3/5 Breathe/25 High Head Breast)
2 x 200 I.M. Kick @ 4:00
WD
100 Easy
A. 2 Rounds of:
125 m. Row
5 GHD SU
5 GHD HE
5 Mixed Grip Pull Up
5 Slow Push Up
10 AS
B. 500 m. Row
C. 2 Rounds of:
10 Medball Clean WB
10 Bandy Side-steps R/L
10 GM
10 PVC PT
Conditioning
AM - Gym
10 min. to find heavy Snatch - 185#
10 min. to find heavy Clean & Jerk - 255#
3 min. rest
9 min. AMRAP:
15 WB (20#)
10 Burpee BJ (24")
Score - 5 Rounds
PM - Swim
WU
300 Choice (RIMO K/D/S)
4 x 50 Catch Up @ 1:00
MS
8 x 50 Swim E-H @ 1:00
4 x 100 Pull (25 Fist/50 3/5 Breathe/25 High Head Breast)
2 x 200 I.M. Kick @ 4:00
WD
100 Easy
Sunday, February 10, 2013
February 8, 2013 (Friday)
Warm-Up
Work up in wt. towards SC -> PJ
Skill/Strength
A. From just above the knee, work up to heavy SC -> PJ - 245#
B. Work up to heavy 2 x Hover DL - 335#
Strength
A. 3 x 5 :03 Top Pause -> :03 Descent -> Fast Up
1. BP - 205#
2. Wtd PU - 16 kg. KB
Conditioning
A. 2 trials of T-test - 10.01
B. 2 trials of Pro-Agility test - 4.9
C. 2 trials of 40m. sprint - 5.34
D. 2 trials of 300 m. Shuttle test - 1:05
E. 20 x 50 Swim
10 @ :45, 10 @ :40
Work up in wt. towards SC -> PJ
Skill/Strength
A. From just above the knee, work up to heavy SC -> PJ - 245#
B. Work up to heavy 2 x Hover DL - 335#
Strength
A. 3 x 5 :03 Top Pause -> :03 Descent -> Fast Up
1. BP - 205#
2. Wtd PU - 16 kg. KB
Conditioning
A. 2 trials of T-test - 10.01
B. 2 trials of Pro-Agility test - 4.9
C. 2 trials of 40m. sprint - 5.34
D. 2 trials of 300 m. Shuttle test - 1:05
E. 20 x 50 Swim
10 @ :45, 10 @ :40
February 6, 2013 (Wednesday)
Warm-Up
Work up in wt. w/ extra SB, OHS etc.
Skill
From just above the knee, work up to heavy and perfect snatch - ended at 185# (the best of all)
Conditioning
"Murph"
all w/ a 25# wt. vest
1 mile run
100 Pull Up
200 Push
300 Squat
1 mile run
Score - 57:51
February 5, 2013 (Tuesday)
Warm-Up
2 Rounds of:
250 m. Row
8 HE w/stretch
4 Inchworm
:30 Butterfly stretch
:30 Samson Stretch/Leg
Skill/Strength
A. Work up to heavy 3 Pos. Clean + 1 PJ - 205# (went bad)
B. 3 x 5
1. Push Press - worked up to 185#
2. Pendlay Row - worked up to 185#
Strength
Percentage work for HBBS
3 x 5 - 225/235/245#
3 x 3 - 255/265/275#
Conditioning
A. 15-12-9
HSPU
DB Squat Cleans (60#/arm)
TTB
Score - 15:33
B. 10 x Int. Row 30:30 w/ 155 m.+ Goal
Score - Pass
2 Rounds of:
250 m. Row
8 HE w/stretch
4 Inchworm
:30 Butterfly stretch
:30 Samson Stretch/Leg
Skill/Strength
A. Work up to heavy 3 Pos. Clean + 1 PJ - 205# (went bad)
B. 3 x 5
1. Push Press - worked up to 185#
2. Pendlay Row - worked up to 185#
Strength
Percentage work for HBBS
3 x 5 - 225/235/245#
3 x 3 - 255/265/275#
Conditioning
A. 15-12-9
HSPU
DB Squat Cleans (60#/arm)
TTB
Score - 15:33
B. 10 x Int. Row 30:30 w/ 155 m.+ Goal
Score - Pass
February 4, 2013 (Monday)
Warm-Up
?
Skill/Strength
A. Work up to heavy 3 Pos. Snatch (low -> high) - 175#
B. 3 x 3
1. Snatch Pulls - worked up to 255#
2. Snatch Balance - worked up to 185#
Strength
A. 3 x ME HSPU - 9/9/10
B. 3 x 15 Reverse Hyper - 210/210/300
Swim
10 x 100 #3, 5, 7, 10 I.M. @ 1:30
200 Easy WD
February 1, 2013 (Friday)
Warm-Up
?
Strength/Skill
A. Work up to heavy 3 Rep PJ (215)
B. Work up to heavy PP (210)
WOD
Work/Rest 1:1
1000 m. Row - 3:20.4
500 m. - 1:35.2
250 m. - 46.9
250 m. - 46.2
CSCS Testing
A. Work up to heavy 1 Rep BP - 265#
B. Out of 3 trials, best Vertical - 25"
C. Out of 3 rials, best standing Broad - 97.5"
D. Push Up - 36
E. Partial Curl Up test - 33
F. MP Stair Power Test - 2060W
January 30, 2013 (Wednesday)
Warm-Up
?
Strength
Work up to heavy 10 Rep DL - 295# (Rep 5 of 320# form fell apart)
WOD
3 Rounds for Time of:
21 K2E
21 KBS (24 kg.)
21 Push
3 RC
21 BJ (20")
21 HE
150 ft. WL
Score - 21:44
Strength
Every :45 for 9 min.
1 Wall Walk
3 Strict HSPU
1 Max Distance HSW
January 29, 2013 (Tuesday)
Warm-Up
?
Strength
A. Work up to heavy 1 Rep BS - 325#
B. Work up to heavy 3 Rep w/reset Anderson FS - 215#
January 28, 2013 (Monday)
Warm-Up
?
Skill/Strength
Work up to heavy 1 Rep Snatch - 205#
WOD
Buy in: 150 DU
then 3 Rounds of:
20 Front Rack Step-Ups (16 kg.)
15 TTB
10 OHS (135#)
5 HSPU
Buy out: 50 GHD
Score - 16:54
?
Skill/Strength
Work up to heavy 1 Rep Snatch - 205#
WOD
Buy in: 150 DU
then 3 Rounds of:
20 Front Rack Step-Ups (16 kg.)
15 TTB
10 OHS (135#)
5 HSPU
Buy out: 50 GHD
Score - 16:54
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