August/Sept WOD's

A. Bench Press - build quick to a tough 3; rest as needed

B1. Ring Dips strict @ 31X1; amrap x 5; rest 20 sec

B2. Clean Grip DL @ 20X0; 5-7 moderate load x 5; rest 3 min x 5

C. GH Raises @ 2010; 8-10 x 4; rest 1 min

+

AMRAP Burpees in 20 sec walk 40 sec x 5

Results:

BP: 155#

Ring Dips: 6,4,3,3,2

DL: 225 x 5

GH Raises: 10 each round

Burpees: 7-7-7-7-6 

A. BB Forward Lunges @ 2011; 12 steps total/set - building per set x 5 sets; rest 2 min - alt

legs per rep

B1. OHS @ 4211; knees out on down and up - 5 reps; rest 20 sec

B2. Rope Ascent no feet x 2; rest 4 min x 3

C. as many 1-5 strict chin up unbroken ladder in 10 min

D. side bridges - 30 sec/side x 3/side; rest 10 sec b/t sides

Results:

BB Lunges: 65-75-85-95-105

OHS& Rope Asscents: 65# + 2 each round

Chin Ups: 2 full ladders+ 3

knee tucks in place - low ground reaction time - 5 reps/set x 5; rest 1 min

+

A. High Hang Power Clean tech work  - work on hip ext; rest as needed - 7 min

B. Bench Press - 55% 1RM; 8 sets of 2 @ 20X1; rest 45 sec

C. KBS - 1,5 pd x 12 x 3; rest 1 min

D. back extensions @ 1010; 20 x 3; rest 1 min

Results

Knee Tucks: Complete

Power Clean: 145#'s

Bench Press: 100#'s

Swings and Back Ext: Complete

A. DB Russian Step Up @ 1110; 10/leg x 3; rest 1 min b/t legs

B. Walking Lunges - 200 for time

C. GHD sit ups - 100 for time

D. HSPU - 50 for time

(rest 1 min b/t b and c and d)

Results:

DB Step Ups: 35#'s

Walking Lunges: 7:30

GHD: 15:12

HSPU: 7:12 (still not reaching full depth on HSPU, but working on it)

A. Bench Press - build quick to a tough 5; rest as needed

B1. Ring Dips strict + 15# @ 31X1; amrap x 5; rest 20 sec

B2. Clean Grip DL @ 20X0; 3-5 moderate load x 5; rest 3 min x 5

C. GH Raises @ 2010; 8-10 x 5; rest 1 min

+

AMRAP Burpees in 20 sec walk 40 sec x 6

Results:

BP: 165#

Ring Dips: 5,5,4,4,3

DL: 205#x 5 each round

GH Raises: 10 each round

AMRAP Burpees: 7,7,7,7,6,6

A1. Front Squat @ 30X0; 5 sets of 3 perfect reps each set of 3 - feel it out for weight; rest 20

sec

A2. CTB chin ups x 25/set x 5; rest 5 min

B. DB Split Squat @ 30X0; 4-6 x 4; rest 1 min after each leg

C. FLR on rings - 300 sec accumulated

Results:

FS: 145,165

CTB: Sucked tore hands up Complete

DB Split Squat: 20# DB

FLR on Rings: 12:21 to get 300 secs

knee tucks in place - low ground reaction time - 5 reps/set x 5; rest 1 min

+

A. High Hang Power Snatch tech work  - work on hip ext; rest as needed - 7 min

B. Bench Press - 55% 1RM; 8 sets of 3 @ 20X1; rest 45 sec

C. KBS - 1,5 pd x 15 x 3; rest 1 min

D. back extensions @ 1010; 20 x 4; rest 45 secA1. Front Squat @ 30X0; 5 sets of 3 perfect reps each set of 3 - feel it out for weight; rest 20 sec

Results:

Knee Tucks:Complete

HH Power Cleans: 85#'s

KBS and Back Ext: Complete

A2. CTB chin ups x 25/set x 5; rest 5 min

B. DB Split Squat @ 30X0; 4-6 x 4; rest 1 min after each leg

C. FLR on rings - 300 sec accumulated

Results:

CTB: Complete..hands still tore up...sucked

DB Split Squat: 25# DB

FLR Rings: 11:55

knee tucks in place - low ground reaction time - 5 reps/set x 5; rest 1 min

+

A. High Hang Power Snatch tech work  - work on hip ext; rest as needed - 7 min

B. Bench Press - 55% 1RM; 8 sets of 3 @ 20X1; rest 45 sec

C. KBS - 1,5 pd x 15 x 3; rest 1 min

D. back extensions @ 1010; 20 x 4; rest 45 sec
Results:
HH PC: 90#'s
BP: 100#'s
KBS & Back Ext: Complete

A. BB Forward Lunges @ 2011; 10 steps total/set - building per set x 5 sets; rest 2 min - alt legs

per rep

B1. OHS @ 4211; knees out on down and up - 5 reps; rest 20 sec

B2. Rope Ascent no feet x 2; rest 4 min x 4

C. as many 1-5 strict chin up unbroken ladder in 10 min - be precise on form to compare to last

time

D. side bridges - 30 sec/side x 4/side; rest 10 sec b/t sides
Results:
BB: 70,80,90,100,105
OHS:65#+2 ropes each round
Chin Up: 3Complete Ladders

A. Clean Grip Dead Lift - take up to a heavy triple fast

B. in no more than 3 more sets, take up to a heavy single - clean grip DL - rest as needed

C1. High Hang Power cLEan - 2-3 heavy; rest 5 sec

C2. Max height Box Jump - 1 attempt; rest 5 sec

C3. KBS heavy x 6; rest 6 min x 4

D. GH Raises - 15 x 4; rest 1 min
Results:
DL: 275#
HH PC: 85#'s
Box Jump:41"
KBS; 2 pood
Raises: Complete

A1. Front Squat @ 30X0; 5 sets of 3 perfect reps each set of 3 - feel it out for weight; rest 20 sec

A2. CTB chin ups x 25/set x 5; rest 5 min

B. DB Split Squat @ 30X0; 4-6 x 4; rest 1 min after each leg

C. FLR on rings - 300 sec accumulated
Results:
FS: 170#
CTB: Complete
DB Split: 35# DB
FLR Rings: 11:58

knee tucks in place - low ground reaction time - 5 reps/set x 5; rest 1 min

+

A. High Hang Power Clean tech work  - work on hip ext; rest as needed - 7 min

B. Bench Press - 55% 1RM; 10 sets of 2 @ 20X1; rest 45 sec

C. KBS - 1,5 pd x 15 x 3; rest 1 min

D. back extensions @ 1010; 20 x 3; rest 1 min
Results:
Knee Tucks: Complete
HH PC 90#'s
BP: 105#
KBS: Complete
Back Ext: Complete

A1. Push Press @ 12X1; 6,6,4,4,2; rest 2 min'

A2. Chin Ups - amrap + 35# strict; rest 2 min x 5

B1. HSPU - 15/set x 4; rest 90 sec

B2. COVP kipping chin ups - 15/set x 4; rest 90 sec
Results:
PP: 115,115,135,135,145
Chin Up: 5,4,3,3,4
HSPU: Complete...still not at full depth
COVP: Complete unbroken each round

While all this was going I did daily WODS and Found my I rep max on the following:

Dead Lift 385# Got 405# off floor but couldn't get it done...
Press 145# New PR
Front Squat 245# New PR

All this training has paid off I have felt better on Box Jumps and Pull Ups...like seeing the new PR's...Keep it coming Coach...

Here are the WODS and results for Tuesday and Wednesday:

Tuesday:
A:Back Squat 1RM
b: Back Squat 5@ 70%,4@ 75%, 3@ 80% rest 3 mins b/t sets
+
4 sets of Max Effort Front Squat @ 155#'s
4 sets of Max Effort Bench Press @ 70% of 1RM
Rest as needed between sets

A:285#'s felt good tried to move up to 300# did not get hips below knees about 1" short...got it back up but was done...next time!
B: 5@ 200, 4@ 215, 3 @230

Only did 2 sets forgot I had a meeting and had to wrap up early:
1st Set 5 and 8
2nd Set 5 and 10

Legs weren't feeling it today...maybe still tired from the tour...felt like I could do more but just couldn't get the legs to go...

Wednesday:

15 AMRAP
100 yd run
30 Air Squats
15 Hand release push ups

Results
6 rounds + 100 yds + 15 Air Squats
Still got tired legs....and now my shoulders hurt to!!!!!

OK no more excuses I need to keep up on the Blog...Took a week off after the Police Unity Tour...my legs were crushed this year...Day one winds and day three hills took a toll....So off to a fresh today...Here we go!

Training:

5 sets:
2 Power Cleans and 2 Push Jerks rest 90 seconds between sets
Then:
12 min AMRAP
15 Box Jumps 24"
16 DB snatches 35#'s
1 Rope Climb

Results:

5 sets at 155#'s for some reason the last two sets were the easiest...I think I got better form as I went on...

AMRAP

4 rounds plus box jumps..

Felt like I was moving in slow motion...surprised myself by making it thru 4 rounds...after the second round I felt cooked...nice welcome back to the grind....looking forward to putting in some hard work and seeing some great results...

Catching Up

Tuesday WOD:

Snatch pulls-heavy load...5x3 rest 60
Back Squat...Tempo High...5x2 75% 1RM rest 60 secs...down quick-hold for 5-bounce and up

Then 4 time:
400m Run
3 rounds Barbell Complex
5 deadlifts
5 Hang power clean
5 Push Jerk
all @ 135#
400m Run
2 rounds of BB complex
400m Run
1 round BB complex
 Results

125 Power Snatch
185 Back Squat
Time: 16:45

Tough WOD again the second half wore me out...like the BB complex

Wednesday WOD

I did yesterdays Box WOD
After seeing so many people do mit I had to give it a try...shoulders were still tired from yesterday, but I went RX:
3 Rounds 4 Time
25 Box Jumps (24)
15 overhead lunges (45# plate)
10 Push Jerks @ 135#

I was good thru 1 and halfway thru round 2, but then yesterday caught up...had to go to one PC at a time...
Time: 15:13
Slower than I thought, think if I was in a class I would have pushed harder...

04/20/12 OUCH!

Okay so todays WOD was a beast!

Power Snatch:
60% x 3
70% x 2
75% x 2
80% x 2
85% x 1
3 Tmes rest 60-90 seconds

Clean&Jerk:
60% x 3
70% x 2
75% x 2
80% x 2
85% x 1
3 Times rest 60-90 seconds

Front Squat:
90% x1x4

Then:
3 rope climbs 15'
15 Ring Dips
30 KB snatchs
2 rope climb 15'
15 ring dips
20 KB snatchs
1 rope climb 15'
15 ring dips
10 KB snatchs

Results: TIRED

PS(70,80,85,92,97)
CJ(80,95,100,108,115)
FS (185)

The rest...12:50
Ring Dips were the worst...couldn't breath....GOOD TIMES!!!

Latest WOD's

Here are the last three WOD's I've done:

Tuesday:

Run 400m

3 rounds of Barbell complex:
5 deadlifts @ 135
5 power cleans @ 135
5 push jerks @ 135

Run 400m

2 rounds of Barbell complex

Run 400m

1 round of Barbell complex

Time: 16 mins

Ok this got the heart pumping....great WOD...like the intensity

Wednesday:

SWAT training day:

Jeff and I did the WOD for the team:

5 rounds
Run 400m
10 Pull ups
15 push ups
20 sit ups
20 air squats

Teams of two but each must complete all movements before moving on....great WOD...great training day.

Thursday:

Power Clean + Push Jerk: 3x1 @ 75% then 2x1 at 80%
rest 75 seconds between reps

Then
4 rounds of:
AMRAP handstand pushups
row 500m
rest 1:1

First set 135#'s
Second set 145#'s
then
9/2:25
8/2:45
7/2:40
6/2:39

Another great WOD...I was feeling yesterdays training so I came up a little short on the HSPU and my legs were sore as well so the rowing fell off fast...

I'm Back

So I got away from posting when the Games arrived....I need to get back at it...I have been letting myself go a little lately and I need to blog so I stay true... anyway...here are the last thrre WODs I did

Today:
In 10 mins find your 2RM push jerk (use box)
Plus
For Time:
50 squats
20 BB step ups
Run 400m

Results:
165# on the Jerks
and 2:57 for the rest

Friday:
5 sets of 3 1 and 1/4  front squat rest 90 sec

Plus
3 rounds for reps
1 minute max row for calories
rest 30 sec
1 minute burpees
rest 30 sec
1 minute max push press @ 75#'s

Results:
115,165,175,175,175

Round #1 56 (25-15-16)
Round #2 46 (18-12-16)
Round #3 42 (17-12-13)

The final one:
 Find 1RM power snatch
Plus
Every minute on the minute 5 thrusters at 115#

Result:
Power snatch was 115# I think I forgot to write it down...
I made to thru 7 rounds and failed on round 8..

Programming was good..I like the format and the intensity...I need to hit it hard and get back on track....