Saturday workout

Run 800 m

Dead Lift x 21 - 225/135#

Run 800 m

21 DB Thrusters - 55/35#/h

Run 800 m

time : 14:34

Sunday Workout

10 rounds for time:

Row 500 m

15 push up burpees

30:58

part 1:

A. Squat Snatch - 2,2,2,2,2 @ 90%; rest 2 min

115,125,135,135,140x1

B. Front Squat - 3 x 3 @ 80%; rest 2 min
225 x 3 sets

C. GHD sit ups x 20; rest 1 min x 3

all unbroken

rest 6+ hours

5 sets:

10 tough russian swings

10 burpees AFAP

25 double unders AFAP

rest 3 min

all between 53 and 55s. started with 88lb KB and went to 100lbs on last set. video below

10 russian KB swings, 10 burpees, 25 DU's rest 3 min x 5 sets. from pat skinner on Vimeo.

+

5 sets:

Row 35 sec @ best 500 m race pace

Rest 2:35

1:23 pace for first three sets, then fell off on last 2 sets. video of first set below. felt controlled and easy.

35s row at 500m row pace of 1:23. comfortable from pat skinner on Vimeo.

part 1:

AMRAP E-ROM HSPU

Run 400 m @ 90%

rest walk 5 min x 5

+

AMRAP Triple Unders in 1 min

1 min rest x 4

All HSPU 3 reps off of 25 lbs plate All 400s between 69 and 79s.
Triple Unders between 5 and 8 reps per minute.

part 1:

A. Clean and Jerk - 3 on the minute for 6 minutes @ 75% 1RM
complete @ 180 lbs in 8 minutes

B. Power Snatch - build to a tough single in no more than 4 sets
175 - PR

+

for time:

row 500 m

15 squat clean thruster - 155#

row 500 m

15 squat clean thruster - 155#

row 500 m

15:15. Miserable time with Thrusters but a good learning experience which is why I love this stuff.


Rest 6 hours

7 rounds for time:

10 CTB chin ups

10 ring dips

6:57, First 3 rounds were fast and unbroken then things started to break.

A. Back Squat Cluster - 2.2.2 x 4; rest 3 min

265/275/280/280

C1. 7 HSPU; rest 10 sec

C2. 14 back extensions; rest 10 sec

C3. 21 double unders; rest 2 min x 5

complete

D. 200 walking lunges for time
4:57

A. Jerk Cluster - 1.1.1.1 x 5; rest 4 min

+

Prowler Push - 45 sec @ 100% sprint/push effort

Rest Walk 4:15 x 4

+

Leg Less Rope Ascent - 15'

(20 for time)

post notes to comments



A. 175,185,190,195,195

Prowler pushes in side yard with high grass 90lbs, 100, 110,110

rope climbs in 5:51.

part 1:

30-45 min D-ROM hip warm up

+

150 m sprint @ 80-95% increasing throughout

(start in push up position)

Rest walk 3 min b/t sets x 5

(practice handstand walk for 10 min in field)

150 m sprint @ 80-95% increasing throughout

(start in push up position)

Rest walk 3 min b/t sets x 5

+

Static Stretching

All Runs in 19-21s.

rest 6+ hours

part 2:

A. Clean GRip DL @ 11X1; 8 sets of 3 @ 55% 1RM; rest 30 sec

B. High Hang Power Snatch - take up to tough single; rest as needed

C. Hang Power Snatch TnG reps x 10 for speed/efficiency; rest 90 sec x 3

+

3 rds for time @ 90%:

10 R arm KB snatch - 1.5 pd/1pd

10 L arm KB snatch - 1.5 pd/1pd

15 toes to bar

A. DL @ 262. Fast and Easy
B. 145
C. 95,105,105

Metcon: 5:30. KB snatch is not smooth.

for time:

30 man makers - 35/25#/h

rest 5 min

for time:

50 Double Unders, 10 burpees, 40 Double Unders, 10 burpees, 30 Double Unders, 10 burpees, 20 Double Unders, 10 burpees, 10 Double Unders, 10 burpees

rest 5 min

for time:

50 KBS - 2pd/1.5 pd

Row 350 m

rest 5 min

for time:

Max Cals - AirDyne - 3:30


man makers = 6:56
DU/burpees = 4:38
KBS/row = 3:38
cals = 74

A. Back Squat - 6 sets of 2 @ 30X1; rest 2 min - 90-92% 1RM

B. Squat Clean - build to a tough single where you're fast out of bottom but challenging; speed is key here

C1. 30 chin ups ; rest 1 min

C2. 15 thrusters - 115; rest 3 min x 3

A. 290 lbs
B. 235
C1. 30, 30, 18/12
C2 15,15, 5/5/5

August 14th, 2011

Test:

2k row for time : 6:40.8. Huge PR.

score = avg watts/bwt in lbs. 348/188 = 1.85.

Tester

AMRAP Power Clean - 205# in 10 min

rest 2 min

AMRAP HSPU in 10 min

rest 2 min

AMRAP Double Unders in 10 min

(score as total reps)


Results:
50 Power Cleans at 205 lbs in 10 min
36 HSPU in 10 min
557 Double Unders.

Power Cleans were good and strong.
HSPU were weak after not having done them for 5 months due to wrist injury. Goal will be 50 in 10 minutes by end of October.
Double Unders were good but shoulders tired quickly from HSPU's before.

Some recent training days

8/3/11

Row 1K @ 97-100%

rest 15 min

Row 1K @ 97-100%

rest 15 min

Row 1K @ 97-100%

(goal is same time per set, NO slower, NO faster)

1st 1k: 3:17.7
2nd 1k: 3:16.3
3rd 1k: 3:17.2

notes: needed all 15 minutes of rest to keep output high. Next time goal would be 3:14. PR on a 1k row is 3:09.

8/2/11

part 1:

hill runs

45-60 sec grinder pace - work on arm drive and high knees

run down easy x 6

(walk rest 4 min)

45-60 sec uphill fast pace

walk down 3 min x 3

(includes d-rom warm up and good cool down)

rested 6 hours

part 2:

A. back squat @ 30X1; 3-4 x 5; rest 5 min

B. Chin Ups Medium Grip Pronated @ 21X0; 2-3 x 7; rest 2.5 min

C. gh raises @ 2010; 12 x 4; rest 1 min

Back squat weights were : 245,265,275,280(3) 285(3)
chin up weights were 45,60,70, 75, 80(2), 80(2), 80(2)
gh raises completed with light band