Wednesday, August 20, 2014

8/20/14

AM:
A.
Gymnastics Skills Challenge
Against a running clock, complete the following gymnastics skills:
0:00 to 3:00
Establish a 2-RM Weighted Chest-to-Bar Pull-Up
3:00 to 6:00
Establish a Max Effort L-Sit
(as many attempts as you’d like, but only score your best attempt)
6:00 to 9:00
Establish a Max Effort Handstand Walk
(as many attempts as you’d like, but only score your longest walk)
  • 80#/70s/(70+30ft), all I had was 70ft to work with so I went 70ft down then immediately kicked back up to finish

B.
For time:
Run 1200 Meters
63 Kettlebell Swings (24kg)
18 Muscle-Ups
Rest until the running clock reaches 15:00, and then…
  • 11:00, KBS: UB, muscle ups: 3-3-3-3-3-3
C
Three rounds for time of:
Run 400 Meters
21 Kettlebell Swings (24 kg)
6 Muscle-Ups
Score both times, and then the total time
  • 11:14, KBS UB, MU's (3-3) (3-3) (4-2)
  • Total time: 22:14, Runs felt a little heavy on both pieces. 

D.
Complete as many rounds and reps as possible in 15 minutes of:
Row 1000 Meters
100 Double-Unders
3+30m

until tomorrow
Tank

Tuesday, August 19, 2014

8/19/14

Tuesday - AM Session Moved this to the PM after my classes since it was the shorter session. 
A.
Run 1 mile @ 65-70%
Rest 5 minutes then . . . 
B.
Eight sets for times:
Run 400 meters
Rest 60 seconds

  • Part A: ~7:30
  • Part B:

  1. 1:16
  2. 1:18
  3. 1:18
  4. 1:20
  5. 1:21
  6. 1:24
  7. 1:23
  8. 1:23



Tuesday - PM Session Moved this to the AM session
A.
Three sets, not for time, of:
Bar Muscle-Ups x 6 unbroken reps
L-Sit x 30-45 seconds
Double-Unders x 30-40 reps 

  • 6/45/40
  • 6/45/40
  • 6/36/40
B.
Every minute, on the minute, for 12 minutes:
Snatch + Overhead Squat @ 75-80%

  • 195 x 4
  • 205 x 4
  • 215 x 4
  • Felt really good here


C.
Every two minutes, for 12 minutes (6 sets):
Power Clean + Hang Clean + Jerk
Build to today’s heaviest set. 
Note: Broke up the PC + HC as that is what I thought you wanted here. I was wanting to make it an UB complex but I broke it up.

  • 235
  • 255
  • 275
  • 295 (+/-/x)
  • 295
  • 305 (+/-/x)


D.
Four sets of:
Bulgarian Split Squat x 8 reps @ 3011
(use heavy DBs or KBs in each hand – you MUST use as much or more than was used last week)
Rest 90 seconds
Strict Handstand Push-Up x Max Reps
Rest 90 seconds
Glute-Ham Raises x 6-8 reps @ 3011
Rest 90 seconds

  • (32kg/13/8) x 4 sets
  • SHSPU are improving. Just couldnt get 14 today though. 
until tomorrow
Tank


Monday, August 18, 2014

8/17/14


Sunday - AM Session
A
Ten sets of:
60 Seconds Row
60 Seconds Rest

  • meters/500m pace/SR
  1. 302/1:39/32
  2. 301/139/34
  3. 300/1:40/33
  4. 301/1:39/32
  5. 302/1:39/32
  6. 298/1:40/32
  7. 299/1:40/33
  8. 300/1:40/33
  9. 299/1:40/32
  10. 297/1:41/33

B
Rest until the 25 minute mark then. . . Ever minute in the minute for 10 minutes:
8-10 Burpee Box Jump Overs (24")
8 BBJO every minute, this got tough. Pretty much just 10 minutes straight of BBJO. Body felt a little tired during this from the start. Felty like my burpees were just a little slow.

Sunday - PM Session 
A
Three sets, not for time, of:
Toes to Bar x 10-15 unbroken reps
Double-Unders x 40 unbroken reps
Roll to Candlestick x 10 reps
(http://gymnasticswod.com/content/roll-candle-stick) 
15 UB / 40 UB / 10 for all sets

B
Close-Grip Bench Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Set 4 – 3 reps @ 85-90%
* Set 5 – 3 reps @ 85-90%
* Set 6 – 3 reps @ 85-90%
* Set 7 – 10 reps @ 55-65%
Rest 2 minutes between sets.
Choose the same load for all three sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy. 

  1. 155
  2. 185
  3. 225
  4. 275 x 2.5, had some help on the third rep so I dropped to 85%
  5. 265
  6. 265
  7. 205


C
Deadlift
*Set 1 - 50% x 8 reps
*Set 2 - 60% x 6 reps
*Set 3 - 70% x 4 reps
*Set 4 - 75% x 2 reps
Rest as needed 

  1. 235
  2. 285
  3. 335
  4. 355
D
Every 90 seconds for 12 minutes (8 sets):
Speed Deadlift x 3 reps @ 60%
285

until tomorrow

Tank

Saturday, August 16, 2014

8/16/14

Saturday - AM Session 
Take some time to warm-up and get nice and hot, then hit...
For time:
300 Calories on Rower
Goal is sub-10:00.
Time: 15:55, Avg = 1130 cal/hr. This was calculated as I wasn't able to go back and look at my info afterwards. I thought I was over 1200 cal/hr but it turns out I wasn't. 

Saturday - PM Session 
A
Every minute, on the minute, for 15 minutes:
High Hang Clean + Clean @ 65-80% of 1-RM Clean
Do not allow your chest to tilt forward over the barbell on the high hang clean – dip straight down by pushing knees out and driving hard to full hip extension, then be quick under the barbell.
  • 225x3
  • 245x2
  • 255x3
  • 265x3
  • 275x2

B
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 2 reps
(Pause for 2 full seconds in the receiving position before recovering – make notes and adjustments to your footwork and weight distribution)
Loads per set (by %): 50, 55, 60, 65, 70, 75, 80, 85, 85, 85 
  1. 185
  2. 195
  3. 215
  4. 235
  5. 245
  6. 265
  7. 285
  8. 305
  9. 305
  10. 305
C
Complete as many rounds as possible in 6 minutes:
5 Muscle-Ups
15 Strict Handstand Push-Ups
20 Pull-Ups
25 Wall Ball Shots (30lbs)
30 Double-Unders
Rest 4 minutes, and then repeat for a total of 3 sets
  1. 1+12
  2. 1+4
  3. (5+15+20+13 WB) 
  • All MU in the first pass thru were UB, when I got back to the muscle ups they were Doubles until the 5th rep. I feel I need to be more aggressive on these and take some chances, in pushing this movement while under fatigue. Doing MU's under fatigue is a weakness of mine. All PU's were UB, HSPU had to fight for. The HSPU were the road block in this workout, and the only reason why I didn't get more than 1 rd in the last AMRAP. The last AMRAP, I really had to fight hard for those 15 SHSPU. All DU UB. Loved this piece! 

until tomorrow
Tank

Thursday, August 14, 2014

8/14/14

Thursday - AM Session
A
Six sets for max reps of:
30 Toes-to-Bar
30 Seconds Rest
30 Seconds Kettlebell Swings (32kg)
30 Seconds Rest
  1. 20 (ub) / 16 (*all KBS were UB in all 6 sets)
  2. 16 / 15
  3. 14 / 15
  4. 13 / 15
  5. 11 / 15
  6. 11 / 15

  • note: grip was just fried on the T2B. 
B
Eight sets of:
Run 400 meters
Rest 30 seconds
All runs between 1:20-1:30. Except the first one, it was around 1:15


Thursday - PM Session 
A
Six sets of:
Pause Front Squat @ 24X1 + Front Squat
Rest 2 minutes
Perform a controlled two-second descent, then hold at the bottom for four seconds before quickly driving up to the top, then breathe, brace and perform a front squat with no tempo restrictions. Build over the course of the six sets to your heaviest set possible within the tempo guidelines. 
  1. 295
  2. 315
  3. 325
  4. 335
  5. 345(f)
  6. 335 (f)
  7. 325
B.
Take 15-20 minutes to build to today's "heavy" snatch
Let feel dictate the loading. If speed and mechanics are good, continue to progress the load. 
  1. 135
  2. 135
  3. 185
  4. 185
  5. 205
  6. 225
  7. 245(f), just didn't steady the catch and stand up with it. stabilization in the hole was the issue here.
C
Every 90 seconds, for 9 minutes (6 sets):
Back Squat x 3 reps @ 75-85% of 1-RM
315 for all, I feel like the weight is pulling me forward some in pretty much all my back squats. 

D.
Four sets of:
Ring Dips (with a hold) x 10-15 reps @ 20X2
(externally rotate at the top, thumbs out and hold for 2 seconds)
Rest 30 seconds
Strict Chest-to-Bar Pull-Ups x Max Reps
Rest 30 seconds
  • 15/7 *did this set of pull ups with a pause/dead hang at the bottom between reps
  • 15/7 
  • 15/7
  • 15/7
  • Dips got really tough. Loved this. 

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Until tomorrow
Tank

Wednesday, August 13, 2014

8/13/14

1 session
A
Three sets, not for time, of:
Rope Climb x 2-3 ascents
(start each climb from an L-seated position)
Dragon Flags x 4-6 reps
  1. 1 L-sit Legless + 2 RC / 8 DF *thought it said 6-8
  2. 1 L-sit legless + 2 RC / 6 DF
  3. 1 L-sit legless + 2 RC / 6 DF

B+C+D.
Complete as many rounds and reps as possible in 4 minutes of:
10 Muscle-Ups
15 Box Jump Overs (24")
20 Wallball Shots (30lb.)
25 Pull-Ups
30 Double-Unders
Rest exactly 4 minutes, and then . . . 
1+3, UB/UB/UB/UB/UB/1+1+1, Finished the first round in under 3 minutes then the muscle ups were just rough when I got there. This was the case for all 3 AMRAPS
Complete as many rounds and reps as possible in 6 minutes of:
10 Muscle-Ups
15 Box Jump Overs (24")
20 Wallball Shots (30lb.)
25 Pull-Ups
30 Double-Unders
Rest exactly 4 minutes, and then . . . 
1+5 (6-2-2)/UB/UB/15-10/UB/1+1+1+1+1
Complete as many rounds and reps as possible in 8 minutes of:
10 Muscle-Ups
15 Box Jump Overs (24")
20 Wallball Shots (30lb.)
25 Pull-Ups
30 Double-Unders
1+6 (4+2+2+2)/UB/UB/15+10/UB/1+1+1+1+1+1

Really Fun day. 


Don’t work hard to be happy. Be happy to work hard.
Instead of resenting the effort, or avoiding it altogether, put your own joy into it. Make your work an expression of your happiness rather than a precursor to that happiness.
If you postpone your happiness until after the work is done, you’ll miss the opportunity to make use of its power. Work happy, and you’ll work much more effectively.
Work happy, and you’ll provide yourself with a whole lot more time to be happy. Put happiness into even the most difficult effort and you’ll find ways to put the power of happiness into just about anything.
You don’t have to be naive or to deny reality in order to work happy. With both feet planted solidly and pragmatically on the ground, you can benefit from an attitude that soars a mile high.
Be truly happy about the difference you can make as you work to make that difference. Work happy, and add plenty of new richness to life.
— Ralph Marston


until tomorrow:
Tank 

Tuesday, August 12, 2014

8/12/14

Tuesday - AM Session 
felt 100% better this am. 
A.
Every minute, on the minute, for 15 minutes:
Minute 1 – Strict Handstand Push-Ups x 8-10 reps reps
Minute 2 – 2 Strict Muscle-ups + 2 Kipping Muscle-ups
Minute 3 – L-Sit Legless Rope Climb x 1-2 ascents (15') 
  1. 10/2+2/1
  2. 10/X+2/1
  3. 8/X+2/1
  4. 8/X+2/1
  5. 8/X+2/1
  • note: made a mistake here and didn't bring over boxes to step on so I could set my false grip for the Strict MU. Kept trying to jump into it, set my false grip and go, but I kept wanting to be in neutral grip and I kept wanting to kip. Just out of sorts of them since I hadn't done them in a while. Rope climbs in the L-sit are fun, and challenging. Started from the ground. by the top of the rope my legs are more in a tuck than a L-sit. HSPU felt really solid this AM. 
B.
Four sets of:
Run 800 meters @ 3:35/800m
Rest 60 seconds
  • 3:15
  • 3:15
  • 3:25
  • 3:20
  • was really trying to slow down my pace without changing my gait mechanics and i just had a tough time slowing down to the target pace. 

Tuesday - PM Session 
A.
Three sets, not for time, of:
Strict Handstand Push-Ups x Max Unbroken Reps
L-Sit x Max Hold 
  1. 15/60s
  2. 11/53s
  3. 9/45s
B.
Six sets of:
Hang Snatch + Snatch + 2 Overhead Squats
Rest as needed
Build to today’s heaviest set. 
185-205-215(+/-/xx)-215-225(+/-/xx)-235-245(+/-/xx), kept missing on the catch of the second tng snatch. not sure if i was supposed to go tng but I was

C
Every minute, on the minute, for 12 minutes:
Clean & Jerk x 1 rep
* Minutes 1-2 = 65% of 1-RM
* Minutes 3-4 = 70% of 1-RM
* Minutes 5-6 = 75% of 1-RM
* Minutes 7-8 = 80% of 1-RM
* Minutes 9-10 = 85% of 1-RM
* Minutes 11-12 = 90% of 1-RM 
215-235-255-265-285-305, felt solid

D.
Four sets of:
Bulgarian Split Squat x 8 reps @ 3011
(use heavy DBs or KBs in each hand)
Rest 90 seconds
Glute-Ham Raises x 6-8 reps @ 3011
Rest 90 seconds
Weighted Plank Holds x 60 seconds
Rest 90 seconds
  1. 32kg/8/45#
  2. 32kg/8/45#
  3. 32kg/8/45#
  4. 32kg/8/45#
until tomorrow
Tank