Saturday, March 25, 2017

3/25/17

A.
"CrossFit Open Workout 17.5"
Ten rounds for time:
9 Thrusters (95/65 lbs)
35 Double Unders
  • 8:17, only 1 trip on DU which cost me about 3 seconds. Couldn't have moved any faster really on any of this. 
B.
Build to a heavy 5 rep bench press
  • 155-205-225-245-275x3-295x1
C.
3 rounds not for time
500m row @ 2:00 pace
6 UB muscle ups
Max reps UB Strict HSPU
  • complete (forgot to write down my numbers here)

3/24/17

Session 1:
A.
15-20 minutes of light aerobic work. Get your body moving and blood flowing.
  • complete on rower
B.
Two rounds for time at 95-100%:
9 Thrusters (95/65 lbs)
35 Double Unders
  • complete
C.
Two sets of:
L-Seated Dumbbell Press x 4-6 reps @ 2111
Rest 60 seconds
Glute-Ham Raises x 6-8 reps
Rest 60 seconds
Reverse Hypers x 15 reps
Rest 60 seconds
Keep all of this light and understand that the purpose is activation, not to be an additional training session.
  • complete
Session 2:
A.
17.5 at FNL
  • shut this down at the last second and just did a 20 minute z1 bike ride. Feeling really tired at this point in the day. 

3/22/17

Session 1:
A.
Five sets of:
Strict Dumbbell Z-Press x 6-8 reps @ 2111
Rest as needed 
  • 50-60-60(6)-60(6)-60(6)
B.
Four sets for times of:
Strict Handstand Push-Ups (25-19-16-13)
Tempo Ring Dips @ 2111* 10 reps each set
Tempo Push-Ups @ 2111* 10 reps each set
Rest 2 minutes
*Perform as many reps as you were able to perform last week in the 30 seconds for max reps. If you did not perform last weeks work then do so this week. 
  • 2:15, 2:15. 1:57, 1:58
C.
 Five sets of:
100-Foot Sled Sprint (heavy)
Rest 2-3 minutes
  • complete x 3x45#
D.
BFR protocol with single arm pushups (did both sides)

Session 2:
A.
Every 3 minutes, for 36 minutes (3 sets of each):
Station 1 – 50/35 Calories of Assault Bike
Station 2 – 60 Double Unders + 30 Kettlebell Swings (32/24 kg)
Station 3 – Run 400 Meters
Station 4 – 12 Burpee Box Jump-Overs (24"/20") + 12/9 Muscle Ups
  • All intervals complete: except AB stayed between 41-45 for all

Tuesday, March 21, 2017

3/21/17

Session 1:
A.
Every 2 minutes, for 20 minutes (10 sets):
Clean + Front Squat + Jerk
*Set 1 - 2 reps @ 65%
*Set 2 - 2 reps @ 70%
*Set 3 - 2 reps @ 75%
*Set 4 - 2 reps @ 80%
*Set 5 - 1 rep @ 83%
*Set 6 - 1 rep @ 85%
*Set 7 - 1 rep @ 87%
*Set 8 - 1 rep @ 89%
*Set 9 - 1 rep @ 90+%
*Set 10 - 1 rep @ 90+%
  • 225-245-255-275-285-295-305(f)-305-315(++-)-315
B.
Four sets of:
Front-Racked Alternating Reverse Lunges x 16 reps (8 each)
Rest 90 seconds
Weighted Stationary Dip x 6 reps @ 21X0
Rest 90 seconds
  • Complete:
    • FRL: 135-155-175-175
    • Dips: 25-35-35-35
C.
EMOTM x 30 minutes: 1 Strict Muscle up
  • complete
Session 2:

Got warmed up, taped up, and was pretty much ready to go. But, Body felt kind of beat up and I felt smoked energy wise. Decided it was best to call my training for the day and recover for tomorrow. 


A.
Complete rounds of 27, 21, 15 and 9 reps for time of:
Rowing (Calories)
Dumbbell Thruster (50/35 lbs)

B.
Four sets of:
L-Sit x Max Hold
Rest 60 seconds
Supine Chinese Plank x 60 seconds
Rest 60 seconds

Monday, March 20, 2017

3/20/17

Session 1:
A.
Back Squat: Build to heavy Single
-then-
3 sets of 5 reps @ 365
  • 395 - 435(f)
  • Complete
B.
Take 15-20 minutes to build to today's 1-RM Snatch from High Blocks
(set blocks so that barbell is above the knee - preferably mid-thigh position)

Followed by...

Three sets of:
Snatch from High Blocks x 2 reps @ 80-85%
Rest as needed

  • Built to 255
  • 3 sets of 2 @ 215
C.
Five sets of:
Dumbbell Bench Press x 8-10 reps @ 20X1
Rest 2 minutes 
  • 65-4 sets at 70
D.
Three sets of:
Single-Arm Dumbbell Rows x 6-8 reps @ 21X0
  • 8 reps at 70# for all sets

Session 2:
A.
Three rounds for time of:
Run 800 Meters
30 Box Jump-Overs (24"/20")
20 Strict Handstand Push-Ups to 4"/2" Deficit
4/3 Legless Rope Climbs
  • 27:42, slow on my transitions. Need to be faster on them. Really spread out from movement to movement in the gym. Run was at DT for it was probably between a 900-950m run each round.  LRC and SHSPU were the tough parts of this workout

3/18/17

Session 1:
A.
17.4
13 minute AMRAP:
55 Deadlifts 225#
55 Wall balls 20# to 10'
55 Cal Row
55 HSPU

  • score: 275 (1 round + 55 DL), 3 rep PR from 2016

Session 2:
A.
For 24 minutes moving through at 70% pace
25 Calorie Assault Bike
12 Box Jump Up and Step Down (30″)
7 UB Muscle-Ups

  • complete: 5 RDS

Friday, March 17, 2017

3/17/17

Session 1:
A.
Three sets of:
Pause Back Squat x 2-3 reps @ 4211 (say lights)
Rest 3 minutes

  • 135-185-225-265
B.
Three sets of:
L-Seated Dumbbell Press x 4-6 reps @ 2111
Rest 60 seconds
Glute Ham Raise x 6-8 reps
Rest 60 seconds
Reverse Hyper x 15 reps
Rest 60 seconds
Keep all of this light

  • complete

C.
Two sets of:
25 Calorie Row*
Rest 2 minutes

Then. . .

One set of:
55 Calorie Row at Game Pace

  • Complete: two sets of 25 cals were in about 45s, the 55 cal row was around 1:50

PM:
Session 2:
Ten sets of:
90 seconds of Assault Bike @ 10 minute PR Pace - + 5 RPM above 10 minute PR pace
Rest 60 seconds

  • complete: about 250 cals total