5 mins of jump rope warm up.
The gym was packed so this was kind of hard for me to string together, a little break inbetween exercises.
45 Thrusters with the BB @ 85#
30 pull ups
1k row
took me about 14:05. the thrusters were the hardest part. During the pull ups people would jump in to use the cable machine, kind of annoying and delayed my time.
good workout though. Did some press work after and some dead hang pull ups.
ab work to follow.
Tuesday, November 30, 2010
Monday, November 29, 2010
Ty - 11/29/2010
Memorial WOD for Kari (John A's GF) who died in May of 2010. Derek programmed this. She would have been 29 today.
RX 155# (that's what i used)
11 Push Jerks - 155#
11 Chest to bar pullups
400 meter run
29 power cleans -155#
29 burpees
400 meter run
28 deadlifts - 155#
28 box jumps - 24"
400 meter run
17:12
The cleans were super heavy. I did singles with fairly long breaks after 5. The burpees were super hard b/c they immediatly followed the cleans.
Eno was at least 100 meters ahead of me on the last 400 meter run. i paused at 200 meters and hauled ass to catch him. I thought i was going to sneak past him at the last minute. about 30 feet from the finish line, he heard me coming. We got the same time but he beet me by about 12 inches. then we both collapsed. was pretty funny.
SUPER HARD workout. I had that funky metalic taste in my mouth afterwards.
RX 155# (that's what i used)
11 Push Jerks - 155#
11 Chest to bar pullups
400 meter run
29 power cleans -155#
29 burpees
400 meter run
28 deadlifts - 155#
28 box jumps - 24"
400 meter run
17:12
The cleans were super heavy. I did singles with fairly long breaks after 5. The burpees were super hard b/c they immediatly followed the cleans.
Eno was at least 100 meters ahead of me on the last 400 meter run. i paused at 200 meters and hauled ass to catch him. I thought i was going to sneak past him at the last minute. about 30 feet from the finish line, he heard me coming. We got the same time but he beet me by about 12 inches. then we both collapsed. was pretty funny.
SUPER HARD workout. I had that funky metalic taste in my mouth afterwards.
Friday, November 26, 2010
Ty - 11/25/2010
Turkey day workout.
Max squat clean and jerk: 185. tried for 195 but failed in the squat.
Metcon:
50 pullups
100 pushups
150 squats
13:14
This was super hard. My legs were jello after
Max squat clean and jerk: 185. tried for 195 but failed in the squat.
Metcon:
50 pullups
100 pushups
150 squats
13:14
This was super hard. My legs were jello after
Tuesday, November 23, 2010
Ty - 11/23/2010
worked on split Jerks using 115#
metcon:
AMRAP box jumps in 3 minutes using a 20" box: 134
2 minute rest
AMRAP kettlebell swings in 2 minutes using 2 pood/70# kettle: 34
2 minute rest
AMRAP burpees in 1 minute: 23
post wod: 3x10 GHD situps
some double unders
metcon:
AMRAP box jumps in 3 minutes using a 20" box: 134
2 minute rest
AMRAP kettlebell swings in 2 minutes using 2 pood/70# kettle: 34
2 minute rest
AMRAP burpees in 1 minute: 23
post wod: 3x10 GHD situps
some double unders
Monday, November 22, 2010
Ty - 11/22/2010
played around with power squat cleans - up to 125. I spent about 10 minutes the last two days "hanging out" in a deep squat position. seemed to help w/ flexibility and knee pain. these HSCs felt good
Metcon:
7 rounds of:
10 deadlifts - 135#
5 toes to bar
3:05. smoked this one. did everything fast and unbroken.
Double unders - as many as possible in 3 minutes - 182.
had trouble stringing more than 10-20 of these. i think doing this after a heavy grip metcon caused issues.
Metcon:
7 rounds of:
10 deadlifts - 135#
5 toes to bar
3:05. smoked this one. did everything fast and unbroken.
Double unders - as many as possible in 3 minutes - 182.
had trouble stringing more than 10-20 of these. i think doing this after a heavy grip metcon caused issues.
Sunday, November 21, 2010
Ty - 11/21/2010
Open Gym.
Worked on some snatch drills w/ Derek. Did snatch balance and hang squat snatch. worked up to 115. Good stuff.
Metcon:
1k row
50 pushups (must release hands at bottom)
30 pullups
7:45
The pushups were the limiting factor. tough.
30 ring pushups
3x10 GHD situps. changed my form on these. Derek suggested i keep my lumbar curve and not tough the ground w/ my hands.
Worked on some snatch drills w/ Derek. Did snatch balance and hang squat snatch. worked up to 115. Good stuff.
Metcon:
1k row
50 pushups (must release hands at bottom)
30 pullups
7:45
The pushups were the limiting factor. tough.
30 ring pushups
3x10 GHD situps. changed my form on these. Derek suggested i keep my lumbar curve and not tough the ground w/ my hands.
Saturday, November 20, 2010
Ty 11/19/2010
"Bear Complex"
Each round of the bear complex consists of 5 of the following sequence. You do not put the bar down until all 5 sequences (25 movements) are completed. The same weight is obviously used.
Power Clean
Front Squat
Push Press (bring it behind the neck on the way down)
Back Squat
Push Press (brint it in front of the neck on the way down)
Tough exercise.
65#, 75#, 95#, 115#
115 was tough, i lost my form on the presses toward the last sequence. Tried 135 and stopped after one sequence. Wasnt feeling up to par but it still would have been really tough.
Each round of the bear complex consists of 5 of the following sequence. You do not put the bar down until all 5 sequences (25 movements) are completed. The same weight is obviously used.
Power Clean
Front Squat
Push Press (bring it behind the neck on the way down)
Back Squat
Push Press (brint it in front of the neck on the way down)
Tough exercise.
65#, 75#, 95#, 115#
115 was tough, i lost my form on the presses toward the last sequence. Tried 135 and stopped after one sequence. Wasnt feeling up to par but it still would have been really tough.
Wednesday, November 17, 2010
Ty - 11/17/2010
Find 1 rep max on Power Clean:
185, 205, 225. Tried for 235 twice but failed. i was sorta close.
Metcon: AMRAP of:
5 pullups
10 goblet squats - 55# kettlebell
15 kettlebell swings -55#
6 rounds + 6 goblets.
F'ing hard
3x10 ring rows.
185, 205, 225. Tried for 235 twice but failed. i was sorta close.
Metcon: AMRAP of:
5 pullups
10 goblet squats - 55# kettlebell
15 kettlebell swings -55#
6 rounds + 6 goblets.
F'ing hard
3x10 ring rows.
Monday, November 15, 2010
Ty - 11/15/2010
Deadlifts: 240x5, 270x3, 305x2
Metcon - 7 Rounds of:
10 Wall balls - 20#
10 hang power cleans - 95#
6:35
Knee felt good on the wall balls. cleans were fairly easy but tough on the grip. started to exploed on my toes and found the bar to really shoot up.
30x0 tempo bent over rows - 4x8 @ 65#. light. working on tempo and keeping the lumbar in my back.
Metcon - 7 Rounds of:
10 Wall balls - 20#
10 hang power cleans - 95#
6:35
Knee felt good on the wall balls. cleans were fairly easy but tough on the grip. started to exploed on my toes and found the bar to really shoot up.
30x0 tempo bent over rows - 4x8 @ 65#. light. working on tempo and keeping the lumbar in my back.
Peter 11.15.10
3x5 deadlift @ 185#
5 mins of jump rope warm up
10 mins: as many sets as possible of
5 pull ups
10 push ups
15 squats
I did 10 in 9:25. I felt good, my lungs held up much better than before with other WOD's. I was tired at the end, pull ups ended up being the hardest.
2 sets of bench press (5 reps) @ 135#
legs raises
sit ups
5 mins of jump rope warm up
10 mins: as many sets as possible of
5 pull ups
10 push ups
15 squats
I did 10 in 9:25. I felt good, my lungs held up much better than before with other WOD's. I was tired at the end, pull ups ended up being the hardest.
2 sets of bench press (5 reps) @ 135#
legs raises
sit ups
Sunday, November 14, 2010
Ty - 11/13/2010
10-9-8-7-6-5-4-3-2-1 of:
KB swings - 2 pood/70lbs
Toe to Bar
24" box jump
8:30
Did this one with John A. HE's fast so was good to race him.
3 minute plank: 1minute off, 1 minute on.
KB swings - 2 pood/70lbs
Toe to Bar
24" box jump
8:30
Did this one with John A. HE's fast so was good to race him.
3 minute plank: 1minute off, 1 minute on.
Wednesday, November 10, 2010
Ty - 11/9/2010
Good/tough warm up today: included 3 rounds of 30 seconds of squats right into 30 second plank.
Press: 80x3, 90x3, 100x6
Metcon:
25-20-15-10-5
Double Unders
Games Standard Pushups
Situps
6:05 - smoked this one. Paced myself on the pushups off the bat. did around 5 at a time the first couple rounds then smaller sets. worked well but still really hard. My chest tightened up hardcore in the last 2 rounds.
Handstand pushups - Tempo 30x1 using 2 abmats - 4, 3, 3
Press: 80x3, 90x3, 100x6
Metcon:
25-20-15-10-5
Double Unders
Games Standard Pushups
Situps
6:05 - smoked this one. Paced myself on the pushups off the bat. did around 5 at a time the first couple rounds then smaller sets. worked well but still really hard. My chest tightened up hardcore in the last 2 rounds.
Handstand pushups - Tempo 30x1 using 2 abmats - 4, 3, 3
Monday, November 8, 2010
Ty - 11/8/2010
screwed around w/ double unders. 65 or so in a row was my best.
Deadlifts - 225x3, 255x3, 285x7
max power cleans in 2 minutes: 27 at 135#
1 minute break
max box jumps 24" box in 2 minutes: 70
Did singles on the power cleans. worked well. probably could have hit 30 pretty easily had i pushed a bit more in teh begining.
3x8/leg 20" step ups - (2) 35# kettlebells
Deadlifts - 225x3, 255x3, 285x7
max power cleans in 2 minutes: 27 at 135#
1 minute break
max box jumps 24" box in 2 minutes: 70
Did singles on the power cleans. worked well. probably could have hit 30 pretty easily had i pushed a bit more in teh begining.
3x8/leg 20" step ups - (2) 35# kettlebells
11.8.10- Peter
Dead Lifts
3-3-3+ @ 155#,185#, 205#
Bent Over Rows w/BB
3x8 @ 85#
Weighted Step Ups:
3x5 with 100 BB
2 Mins amrap Power Cleans @ 85#..yes, little weight but want to get my form down without hurting myself...15 reps
2 mins of box jumps
-got 66 reps
6 mins of jump rope with new speed rope
-got 2 double unders. I need to work in this a bit. new rope will help.
ab work to follow
3-3-3+ @ 155#,185#, 205#
Bent Over Rows w/BB
3x8 @ 85#
Weighted Step Ups:
3x5 with 100 BB
2 Mins amrap Power Cleans @ 85#..yes, little weight but want to get my form down without hurting myself...15 reps
2 mins of box jumps
-got 66 reps
6 mins of jump rope with new speed rope
-got 2 double unders. I need to work in this a bit. new rope will help.
ab work to follow
Sunday, November 7, 2010
Ty - 11/6/2010
Strict Press: 75x5, 85x5, 95x8
AMRAP in 15 minutes:
10 power wall balls 14#
20 kettlebell swings 35#
50 single under jump ropes
9 rounds + 20 single unders.
the kettlebells were definitly the limiting factor. was chasing James teh whole time. think he got 10 rounds + a few kettle swings.
screwed around with power cleans and double unders afterwards. Did several reps of 135 all the way up to 205#. I would do a max effort of double unders b/t sets. hit 75 or so at one point.
My knee is hurting a bit from the week.
AMRAP in 15 minutes:
10 power wall balls 14#
20 kettlebell swings 35#
50 single under jump ropes
9 rounds + 20 single unders.
the kettlebells were definitly the limiting factor. was chasing James teh whole time. think he got 10 rounds + a few kettle swings.
screwed around with power cleans and double unders afterwards. Did several reps of 135 all the way up to 205#. I would do a max effort of double unders b/t sets. hit 75 or so at one point.
My knee is hurting a bit from the week.
Wednesday, November 3, 2010
Ty - 11/3/2010
worked on double unders w/ my new rope. strung 78 together.
Metcon: 10:59
7 rounds of:
7 thrusters - 75#
7 pullups
7 Sumo Deadlift High Pulls - 75#
This was a tough one. Need more leg strength. Pullups were easy but broken last few rounds.
Metcon: 10:59
7 rounds of:
7 thrusters - 75#
7 pullups
7 Sumo Deadlift High Pulls - 75#
This was a tough one. Need more leg strength. Pullups were easy but broken last few rounds.
11.3.10 - Peter
5 rounds for time:
10 toe to bar
10 burpees
10 hang cleans
13:33
did this with Tommy Yoon from work. since the gym was tight, I started the for exercise then tommy followed.. so he tailed me the whole time. This WOD SUCKED, meaning it was very hard or maybe I'm out of shape? My breathing got the best of me as it did for tommy too.
10 toe to bar
10 burpees
10 hang cleans
13:33
did this with Tommy Yoon from work. since the gym was tight, I started the for exercise then tommy followed.. so he tailed me the whole time. This WOD SUCKED, meaning it was very hard or maybe I'm out of shape? My breathing got the best of me as it did for tommy too.
Monday, November 1, 2010
Ty - 11/1/2010
Metcon: 6:37
5 rounds for time of:
5 deadlifts (70-75% of 1 rep max) - i went for 75% at 265#
10 burpees
these deadlifts were too heavy. My form suffered pretty badly and it was just really hard. the burpees weren't difficult at all. thinking this proves that a solid form in your 1 rep max is crucial.
Post WOD:
3x8 barbell lunges - 45, 65, 65
3x8 barbell good mornings, 45, 45, 45
3x8 GHD situps
Half assed all the post WOD stuff except the GHD situps. I was fried. worked on double unders a bit w/ my new cable speed rope.
5 rounds for time of:
5 deadlifts (70-75% of 1 rep max) - i went for 75% at 265#
10 burpees
these deadlifts were too heavy. My form suffered pretty badly and it was just really hard. the burpees weren't difficult at all. thinking this proves that a solid form in your 1 rep max is crucial.
Post WOD:
3x8 barbell lunges - 45, 65, 65
3x8 barbell good mornings, 45, 45, 45
3x8 GHD situps
Half assed all the post WOD stuff except the GHD situps. I was fried. worked on double unders a bit w/ my new cable speed rope.
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