Thursday 11-18-10

Death by KNE
Knee to Elbow Ladder 1 KNE 1st Minute, 2 KNE 2nd minute.. Etc until unable to complete designated number

FOLLOWED BY...

Death by KB Swings-
Perform same workout using KB

Tuesday 11-16-10

3 x Max Strict Pull ups

WOD- 
As many rounds as possible in 12 minutes:
15 One Arm (right) DB Thrusters 50 lbs
15 One Arm (left) DB Thrusters 50 lbs
5 Burpees

Thursday 11-11-10

• Front squat -3x5 Add 5lbs from last week
• Clean pull - 100% (of clean) x 3 x 2
• Clean deadlift - 110% (of clean) x 3 

WOD-
On the Minute....
Perform 2 Squats and Max Rep Push Ups on the minute for 8 minutes.

*Perform Squats @ 65% of 1 RM
Post loads used and total push ups completed to comments.

Tuesday 11-9-10

Snatch - (70% x 1, 75% x 1, 80% x 1) x 3

WOD-
Complete 5 rounds for time:
3 Power Cleans 75% of body weight
5 Box Jumps 24"
10 Pushups

Monday 11-8-10

• Back squat - 3x5 (Add 5lbs from last week)
• Snatch pull - 100% (of snatch) x 3 x 2
• Snatch deadlift - 110% (of snatch) x 3

WOD-
As many rounds as possible in 15 minutes of:
1 round consists of:
1 Push Press @ 65% of body weight
1 Strict Pull Up
3 Push Presses @ 65% of body weight
3 Strict Pull Ups
5 Push Presses @ 65% of body weight
5 Strict Pull Ups

Friday 11-5-10

 3x Max Strict Pull Ups

WOD-
On the minute:

Perform 3 Power Cleans on the minute for 10 minutes.
Go as heavy as possible! Assess a 4 HSPU Penalty for rounds that the cleans are not finished.

Thursday 11-4-10

Front squat - 3x5
Clean pull - 98% x 3 x 2
Clean deadlift - 108% x 3

WOD-
Complete 4 rounds:
1 Minute of Calorie Row
1 Minute to perform 5 Plyo Push Ups & 5 burpees
*You have one minute to row for calories. You have the second minute to perform 5 Plyo Push Ups & 5 burpees.

Wednesday 11-3-10

REST DAY!!! YAYY

Tuesday 11-2-10

Gymnastics Skill Work 20 minutes

WOD-
Complete 3 rounds for time:
12 right arm KB/DB Power Clean 1.5 pood/55 lbs
12 left arm KB/DB Power Clean 1.5 pood/55 lbs
12 Push Ups
25 Double Unders

Friday 10-29-10

• Power clean - (65% x 1, 70% x 1, 75% x 1) x 3
• Overhead squat - heavy single

4 sets; no rest:
12 DB hang high-pull
12 push-ups

Thursday 10-28-10

• Front squat - 78% x 3 x 10
• Clean pull - 96% (of clean) x 3 x 2
• Clean deadlift - 100% (of clean) x 3 x 1

TIP:
When lifting the bar from the floor during the snatch or clean, immediately shift your weight back toward your heels and bring the bar with you. Do not try to lift the bar straight up. Move the knees, hips, shoulders and bar back and up together.

Wednesday 10-27-10

Due to work and school schedule I am going to tweak the usual workout schedule. Will bump Wednesdays workout to Thursday and Thursday to Friday. Will see how this goes for a while and if I am not recovering well will adjust again. I literally have no time to workout on Wednesdays now though. Guess that is life... Must always be willing to adapt.

Tuesday 10-26-10

• Snatch - (65% x 1, 70% x 1, 75% x 1) x 3
• Jerk - heavy single

3 sets:
5 snatch push press - 73%; no rest
15 kipping pull-ups
1 min rest

Monday 10-25-10

• Back squat - 81% x 3 x 10
• Snatch pull - 96% (of snatch) x 3 x 2
• Snatch deadlift - 106% x 3 x 1

Saturday 10-23-10

• Snatch - 80-90% x 1
• Clean & jerk - 80-90% x 1
• Front squat - 80-90% x 1
• Stiff-legged deadlift - 3 x 5

Aim to hit one single on these lifts between 80-90% depending on how you're feeling. Don't push it beyond what can be done technically well.

Thursday 10-21-10

• Clean - (60% x 1, 65% x 1, 70% x 1) x 3
• Snatch balance - heavy single

3 sets; no rest:
15 pull-ups
10 KB clean & push press/arm

Wednesday 10-20-10

• Front squat - 75% x 3 x 10
• Clean pull - 93% (of clean) x 3 x 2
• Clean deadlift - 103% (of clean) x 3 x 1
• Sit-ups - 3 x max

Tuesday 10-19-10

• Power snatch - (60% x 1, 65% x 1, 70% x 1) x 3
• Jerk - heavy single

3 sets:
5 snatch push press - 70%
10 DB chainsaw rows
15 Hanging leg raises
1 min rest

Monday 10-18-10

Well I took a week off and let my body recover. Wasn't a planned week off but one where school and life came before getting to the gym. I will be going full paleo tomorrow. Which means I will mess around with fasting, larger meals and no processed foods at all. Going to give it 30 days straight and really get after it. Also will be following Catalyst Athletics programming. I need to get stronger at the olympic lifts but I do not want to lose conditioning. This should give me the best of both worlds..

• Back squat - 78% x 3 x 10
• Snatch pull - 93% (of snatch) x 3 x 2
• Snatch deadlift - 103% x 3 x 1

Thursday 10-7-10

• Muscle snatch - med-heavy single
• Overhead squat - 3 x 2 med weight
• Stiff-legged deadlift - 2 x 5 med weight

3 sets; no rest:
15 Chinese DB rows/arm
1 min max jump rope reps

Wednesday 10-6-10

1. Front squat - 70% x 3 x 4
2. Clean pull - 80% (of clean) x 3
3. Clean deadlift - 90% (of clean) x 3
4. Standing plate twist - 3 x 10/side

Sunday 10-3-10

This was a rough week work out wise. When you get sick its always hard to get into the gym. I still was able to hit 3 workouts this week. Gonna try and throw some sprint days in there. I've realized If I don't post it then I won't do it. SO....

5- 100m Sprints. These are all out effort.

Saturday 10-2-10

1. snatch: max
2. cj: max
3. met con: 6 x cleans use 60 kg + 12 chins + 24 dbl unders: amrap 10 min.

Friday 10-1-10

REST DAY!!! YAYYYY

Thursday 9-30-10

1. front sqt: work up to 85%x3x6
2. back sqt: work up to 70%x3x6
3. chins x 12 + 24 dbl unders x 4 rounds.

Wednesday 9-29-10

1. barski clean: all performed from the mid thigh 75%x3x3
2. cln deadlifts: work up to 100%+20 kg x3x2 work on that position from floor
3. rack jerk behind neck: take it to a heavy singles only doing singles
4. glute ham back extensions: 3 x 10
5. abs: your choice

Tuesday 9-28-10

1. back sqt: work up to 80%x5x5
2. front sqt: work up to 70%x3x3
3. chins and dbl unders: 12 + 24 x 3 rounds as fast as possible
4. abs: knees to elbows x 50 reps total.

Monday 9-27-10

Happy Birthday Tyler!!

1. barski snatch these are all from mid thigh position. work up to 75%x3x3
2. sn pulls: work up to 100%+ 5 kg x2x3
3. sn pp: 5, 4, 3, 2, 1
4. back extension: 3 x 10
5. abs: your choice.

Sunday 9-26-10

Rest Day! Go watch some Football

Saturday 9-25-10

1. snatch: max
2. cj: max

then if you are competing at the crossfit/usaw meet in colo springs in oct.

practice:
50 kg x 6, 12 pull ups, 24 double unders for 5 minutes. amrap!

Friday 9-24-10

rest day!

Thursday 9-23-10

1. front sqt: work up to 80%x3x6
2. back sqt: work up to 70%x3x6
3. dbl unders: 100 total

Wednesday 9-22-10

1. 2 pos clean: mid thigh, floor: work up to 80%x2x3
2. cln pulls: work up to 100%x3x3
3. rack jerk behind neck: take it to a heavy singles only doing singles
4.rdl's: 3 x 6
5. abs: your choice.

Tuesday 9-21-10

1. back sqt: work up to 75%x5x5
2. front sqt: work up to 75%x3x5
3. chins: 20
4. abs: knees to elbows x 50 reps total.
5. double unders x 100 reps

Monday 9-20-10

1. 2 position snatch: mid thigh, floor: work up to 80%x2x3
2. SN pulls: work up to 100%x3x3
3. SN pp: 5, 4, 3, 2, 1
4. Back extension: 3 x 10
5. abs: your choice.

Thursday 9-16-10

1. 3 pos clean: high hang, mid thigh, floor: work up to 70%x3x3
2. Clean pulls: work up to 90%x3x3
3. rack jerk behind neck: work up to a mid weight i.e. 65% of best clean and jerk 2 reps x 3-5 sets
4. redl's: 3 x 6
5. abs: your choice.

Wednesday 9-15-10

Active rest day! Enjoy the day but do something. If you lift weights, use only bar and only do movements that are keeping you flexible. Swim, ride a bike, do something healthy.

Tuesday 9-14-10

1. back sqt: work up to 70%x5x5
2. front sqt: work up to 70%x3x5
3. chins: 20
4. abs: knees to elbows x 50 reps total.

Monday 9-13-10

1. 3 pos snatch: high hang, mid thigh, floor: work up to 70%x3x3
2. sn pulls: work up to 90%x3x3
3. sn pp: work up to a mid weight i.e. 65% of best sn x 3-4 reps x 3-5 sets
4. back extension: 3 x 10
5. abs: your choice.

Saturday Sept. 11, 2010

Snatch: work up to about 60%x2x3

Clean and Jerk: work up to about 60%x1x3
 
Abs and stretch

Thursday Sept. 9, 2010

Squat 5x3

21-15-9 for time of:
OHS 95lbs
Knees to Elbows

Starting Monday will be following Mikes Gym programming. Time to get strong in the Olympic Lifts! So going to take this weekend off a little bit. Going to spend the semester getting a little bigger and stronger.

Tuesday Sept. 7, 2010

Deadlift 5RM

AMRAP in 10 Minutes-
5 DB Power Clean to Push Press 45lbs
5 Pushups

Friday Sept. 3, 2010

 Double Day! Do to my schedule with school and work, I will be throwing double days into try and make up for missed days.

WOD 1
Clean 3, 3, 3, 3, 3, 3

WOD 2
3 Rounds:
500m Row
10 burpees
400m Run

Thursday Sept. 2, 2010

10 Rounds for Time:

10 DB Thrusters 35lbs
10 Ring Push-Ups

Monday Aug. 30, 2010

5 Rounds for Time:

10 KB snatches 1.5 pood (5 on each arm)
10 Box Jumps 32"

Sunday Aug. 29, 2010

21, 18, 15, 12, 9, 6, 3 reps for time of:

Pullups (Strict)
Handstand Push-ups (Nose to ground)

Friday Aug. 27, 2010

"Hell-In" with Push-ups

For Time:
1200m Run
63 KB Swings 1.5 pood
36 Push-ups
800m Run
42 KB Swings 1.5 pood
24 Push-ups
400m Run
21 KB Swings 1.5 pood
12 Push-ups

Thursday Aug. 26, 2010

7 Rounds for Time:
7 Power Clean 135lb
7 Box Jumps (24")

Wednesday Aug. 25, 2010

For Time:

Row 2500m

I've decided to do my own programming for this semester. Feel free to try some wods and post your times. This semester will be about addressing weaknesses