At the Box early and ready to go...took a nice bike ride yesterday getting ready for May. Just a cup of coffee before the WOD.
Training:
A: Back Squat x 4 @ 80% 1 Rep Max...Rest 3 Minutes
B: Reverse Sled Drag @ 185#'s for 45 seconds Rest 5 minutes x 3
C: GH Raises vs light band 12 reps rest 90 seconds x 3
Results:
A: Back Squat was at 225#'s all four felt good...got good depth and kept chest up..
B: Reverse sled drags got my legs burning...able to go from edge of blacktop to end of driveway between guest house and new Captains office
C: GH Raises went well...used red band...lower back started to ache during the last round...
Overall good day felt good with each set...
Monday, October 10, 2011
Friday, October 7, 2011
Thursday and Friday Oct 6-7 2011
Up and off to the Box Thursday morning only a cup of coffee to start the day...
Training:
Push Press @ 12X1 3-5 reps rest 2 minutes x 5
Split Jerk Tech work 5-7 minutes 1 heavy
Accumulate 300 seconds in Handstand hold
Results:
145# Presses 5,5,4,4,4
125# on the Split Jerk...need more work on this getting the technique, but still don't have the confidence to go real heavy
Took me 12:30 total to get my 300 seconds in had fun with this...shoulders were smoked at the end...
Friday...Got to the Box around 10am...cup of coffee to start of with
Training:
A: Clean Pull @ 115% of 1RM of power clean 2-3 reps rest 3 minutes x 3
B: Power Clean Heavy x 3 no rest
C: 10 chest to bar pull ups rest 5 minutes x 4
Row for 10 minutes where the 2nd 5 minutes is faster than the 1st 5 minutes
Results:
A: Pulled 200#'s it was heavy...had Jeff watching my form to be sure I was pulling right...
B: Power Clean x 3 I got 175# once but couldn't get the last two...rested a few minutes and got 170#'s 3 times...this was up from 165#'s the last time...got a tip on my technique from Jeff that helped
C: Chest to bar were harder than expected...my shoulders were smoked from yesterday and then the PC's...got through them ok...just not as fat as I would like..
The 1st 5 minutes I rowed 865m at 21-22 s/m the second 5 I rowed 1200m at 29-31 s/m max was 33
Two days of good programing enjoyed them both...just like I enjoyed watching the Yanks go out of the playoff's GO PHILLIES!...and Oh just a reminder the Flyers smoked the Bruins right after they got their rings and hung their banner....GO FLYERS!
And did mention I smoked me some Holiday Ham Ass in Fantasy Football.....
Training:
Push Press @ 12X1 3-5 reps rest 2 minutes x 5
Split Jerk Tech work 5-7 minutes 1 heavy
Accumulate 300 seconds in Handstand hold
Results:
145# Presses 5,5,4,4,4
125# on the Split Jerk...need more work on this getting the technique, but still don't have the confidence to go real heavy
Took me 12:30 total to get my 300 seconds in had fun with this...shoulders were smoked at the end...
Friday...Got to the Box around 10am...cup of coffee to start of with
Training:
A: Clean Pull @ 115% of 1RM of power clean 2-3 reps rest 3 minutes x 3
B: Power Clean Heavy x 3 no rest
C: 10 chest to bar pull ups rest 5 minutes x 4
Row for 10 minutes where the 2nd 5 minutes is faster than the 1st 5 minutes
Results:
A: Pulled 200#'s it was heavy...had Jeff watching my form to be sure I was pulling right...
B: Power Clean x 3 I got 175# once but couldn't get the last two...rested a few minutes and got 170#'s 3 times...this was up from 165#'s the last time...got a tip on my technique from Jeff that helped
C: Chest to bar were harder than expected...my shoulders were smoked from yesterday and then the PC's...got through them ok...just not as fat as I would like..
The 1st 5 minutes I rowed 865m at 21-22 s/m the second 5 I rowed 1200m at 29-31 s/m max was 33
Two days of good programing enjoyed them both...just like I enjoyed watching the Yanks go out of the playoff's GO PHILLIES!...and Oh just a reminder the Flyers smoked the Bruins right after they got their rings and hung their banner....GO FLYERS!
And did mention I smoked me some Holiday Ham Ass in Fantasy Football.....
Wednesday, October 5, 2011
Catching Up...
Well I haven't been in the Box for a few days...Work has been crazy and I've been in all day everyday this week...I did mange to get in a Sprint Triathlon over the weekend. Sunday on Marco the weather was perfect and a good crowd.
Training:
400m Swim
15 mile bike ride
5K Run
Result:
I didn't really do any training and I don't swim on a regular basis so it was a challenge
SWAT training day today Jose gave us the following partner WOD
1/2 mile run
30 pullups
60 pushups
100 air squats
1/2 mile run
30 pullups
60 pushups
100 air squats
1/2 mile run
GOOD TIMES!
Training:
400m Swim
15 mile bike ride
5K Run
Result:
I didn't really do any training and I don't swim on a regular basis so it was a challenge
| SWIM: | 9:31 |
| SWIM TO BIKE TRANSITION: | 5:04 |
| BIKE: | 54:11 |
| BIKE TO RUN TRANSITION: | 2:01 |
| RUN: | 30:30 |
| FINISH | 1:41:15 |
SWAT training day today Jose gave us the following partner WOD
1/2 mile run
30 pullups
60 pushups
100 air squats
1/2 mile run
30 pullups
60 pushups
100 air squats
1/2 mile run
GOOD TIMES!
Friday, September 30, 2011
Thursday September 29, 2011
Up nice and early with the girls and then off to the box...cup of coffee to start the day..
Training:
A: Back Squat @ 80 % 1RM rest 3 minutes x2
B: Dumbell Walking lunges 10-12 steps rest 90 secs x 4
Then:
4 Sets of
30 Sec AMRAP DU's
30 Sec AMRAP Burpees
30 Sec AMRAP KBS 1.5
30 Sec AMRAP Box Jumps 20"
Results:
A: Back Squat felt good..225#'s felt like I got nice and deep..kept a good tempo
B: I used 45# DB and did 12 steps each round...got heavy but I got thru it
Okay now the 4 Sets
I'm still struggling with DU so I did singles
Jump Rope; 80,65,43,30
Burpees: 15,12,12,9
KBS: 13,12,10,9
Box Jumps: 16,14,13,12
Need to work on DU's and get them done! First KBS I used the 2 pood because I can
So then Jeff reminds me that him and Ant are going to swim later in the day for some training and I agree to go....
So we did 10 minutes of just swimming then we tried to go 50m under water rest one minute repeat 8 times...yea that was fun...then swim ten minutes again...when I can feel my shoulders again I will let you know...that really took a toll something you need to do on a regular basis to get smooth at..
Last thing I will be taking part in the Marco Sprint Triathlon on Sunday...400m Swim...15 mile bike ride...5k Run ON THE BEACH! Should be fun....
Training:
A: Back Squat @ 80 % 1RM rest 3 minutes x2
B: Dumbell Walking lunges 10-12 steps rest 90 secs x 4
Then:
4 Sets of
30 Sec AMRAP DU's
30 Sec AMRAP Burpees
30 Sec AMRAP KBS 1.5
30 Sec AMRAP Box Jumps 20"
Results:
A: Back Squat felt good..225#'s felt like I got nice and deep..kept a good tempo
B: I used 45# DB and did 12 steps each round...got heavy but I got thru it
Okay now the 4 Sets
I'm still struggling with DU so I did singles
Jump Rope; 80,65,43,30
Burpees: 15,12,12,9
KBS: 13,12,10,9
Box Jumps: 16,14,13,12
Need to work on DU's and get them done! First KBS I used the 2 pood because I can
So then Jeff reminds me that him and Ant are going to swim later in the day for some training and I agree to go....
So we did 10 minutes of just swimming then we tried to go 50m under water rest one minute repeat 8 times...yea that was fun...then swim ten minutes again...when I can feel my shoulders again I will let you know...that really took a toll something you need to do on a regular basis to get smooth at..
Last thing I will be taking part in the Marco Sprint Triathlon on Sunday...400m Swim...15 mile bike ride...5k Run ON THE BEACH! Should be fun....
Tuesday September 27, 2011
Had an early morning meeting then off to the box....two cups of coffee before the WOD...nothing to eat...
Training:
A: Strict Pull Ups 6-8 x 4
B: Bench Press 5,3,1 @ 65%,75%,85% of 1 Rep Max plus AMRAPof 85 %
C: Bar Bell bent over row 10-12 rest 2 minutes x 3
D: Side Bridge 45 secs per side rest 15 secs x 3
Results
A: 8,7,7,6...kept them nice and strict no kipping...
B: 100#, 120#, 130# them 10 reps at 130#'s...felt good...feeling stronger at this..1 Rep MAx is going up for sure...
C: BB bent over rows...added 20#'s to the bar...felt good 12 reps each round
D: Side Bridges are getting easier...I feel good with these and this time....could go longer..stayed nice and stiff..
Training:
A: Strict Pull Ups 6-8 x 4
B: Bench Press 5,3,1 @ 65%,75%,85% of 1 Rep Max plus AMRAPof 85 %
C: Bar Bell bent over row 10-12 rest 2 minutes x 3
D: Side Bridge 45 secs per side rest 15 secs x 3
Results
A: 8,7,7,6...kept them nice and strict no kipping...
B: 100#, 120#, 130# them 10 reps at 130#'s...felt good...feeling stronger at this..1 Rep MAx is going up for sure...
C: BB bent over rows...added 20#'s to the bar...felt good 12 reps each round
D: Side Bridges are getting easier...I feel good with these and this time....could go longer..stayed nice and stiff..
Monday, September 26, 2011
Monday September 26, 2011
Started the day early...nothing to eat before the box...just a cup of coffee...
Training:
Deadlift 5,3,1,5,3,1 rest inceases as reps decrease
GH Raise vs light band x 10 rest 90 seconds x 3
Then:
4 sets @ 90-95%
20 Anchored situps
20 Box Jumps 24"...low ground reaction time rest 2:30 between sets
Results:
Deadlifts felt good...did each round at 305#'s
GH Raises vs light band...hade to get instructions on this one...once I got it down it felt good..I used the red band....
4 Sets:
Situps were no problem...felt them in my thighs and lower back after raises but still got thru them in about 20-22 secs..
Box Jumps were OK..I really need to work on my ground reaction time..I tend to come off the box and take a step back before I go back up...I need to work on my speed with these...I found this out fir sure during FGB..should have had higher numbers here..Keep the box jumps coming I need the work..
Times: 1:12, 1:12, 1:12, 1:15....stayed consistant...
Good day...I ran two miles later in the day...need to get on the bike!!!
Training:
Deadlift 5,3,1,5,3,1 rest inceases as reps decrease
GH Raise vs light band x 10 rest 90 seconds x 3
Then:
4 sets @ 90-95%
20 Anchored situps
20 Box Jumps 24"...low ground reaction time rest 2:30 between sets
Results:
Deadlifts felt good...did each round at 305#'s
GH Raises vs light band...hade to get instructions on this one...once I got it down it felt good..I used the red band....
4 Sets:
Situps were no problem...felt them in my thighs and lower back after raises but still got thru them in about 20-22 secs..
Box Jumps were OK..I really need to work on my ground reaction time..I tend to come off the box and take a step back before I go back up...I need to work on my speed with these...I found this out fir sure during FGB..should have had higher numbers here..Keep the box jumps coming I need the work..
Times: 1:12, 1:12, 1:12, 1:15....stayed consistant...
Good day...I ran two miles later in the day...need to get on the bike!!!
Thursday, September 22, 2011
Thursday September 22, 2011
Up and at the box early today...nothing but a cup of coffee pre WOD...legs a little tired from the torture Jose called PT yesterday at SWAT Training...I can't even say lunge let alone do another one!
Training:
A: Turkish Get Ups..20 perfect (like I would do them any other way) Heavy..
B1: AMRAP push ups in 30 seconds
B2: FLR max hold rest 3 minutes x 3
C:DB EXT ROT @ 3010 6-8 rest 1minute between arms x 2
D:GHD sit ups 5 sets to 85% rest as needed between sets
Results:
A: I used the 40# KB for this 10 each arm @ 5 at a time...nice and smooth perfection...Shoulders tired and forearm sore from KB resting on it
B1: I got 28-27-25 in the three rounds
B2: Times were 1:30, 1:10, 1:10...shoulders and upper arms were smoked after push ups and TGU
C: I felt better with these this time over the last time used 15# db and got 8 each round...feeling a little stronger here may try to up weight some next time or more reps????
D: UGHHHH...Reps for the five rounds were 16,14,12,11,10....got through these ok....took rest as needed per Coach...but somehow this upset Jeff and he felt he needed to comment...whatever...go back to drooling over pics of Tom Brady...
Good Day over all....Rest Day Tomorrow....YES!
Training:
A: Turkish Get Ups..20 perfect (like I would do them any other way) Heavy..
B1: AMRAP push ups in 30 seconds
B2: FLR max hold rest 3 minutes x 3
C:DB EXT ROT @ 3010 6-8 rest 1minute between arms x 2
D:GHD sit ups 5 sets to 85% rest as needed between sets
Results:
A: I used the 40# KB for this 10 each arm @ 5 at a time...nice and smooth perfection...Shoulders tired and forearm sore from KB resting on it
B1: I got 28-27-25 in the three rounds
B2: Times were 1:30, 1:10, 1:10...shoulders and upper arms were smoked after push ups and TGU
C: I felt better with these this time over the last time used 15# db and got 8 each round...feeling a little stronger here may try to up weight some next time or more reps????
D: UGHHHH...Reps for the five rounds were 16,14,12,11,10....got through these ok....took rest as needed per Coach...but somehow this upset Jeff and he felt he needed to comment...whatever...go back to drooling over pics of Tom Brady...
Good Day over all....Rest Day Tomorrow....YES!
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