Ty - 6/29/2011

Plyo work. jumping up over boxes etc. good stuff

weighted dips - sets of 5 - 10, 20, 30, 40, 44.

Metcon:

400 meter run
25 jumping squats
400 meter run
25 plyo pushups (clapping pushups)
400 meter run
25 burpees

8:51

Good race with Colin. I was ahead until the pushups. he came in a good 20 seconds ahead after the last 400. beat him by 10 seconds b/c of the burpees. tough one.

Ty - 6/27/2011

Press: 1 rep max. 125. weak!

Metcon:

20 shoulder to overhead - 135#
40 pullups

3:51

scaled too light on the overheads. was playing around w/ 145 prior and it was bugging my back. most of the other guys used 165.

3x5 KB clean and press at 44lb

2x1 minute handstand hold

6/24/2011

"Helen" mod

5 rounds for time w/ exactly 2 minutes rest of

400 meter run
21 american KB swings - 1.5 pood/55lb
12 pullups

21:56
quick time. tore a huge callus on the last round. unbroken on the KBs. Broke the last 2 sets (or maybe just the last set) into 6/6 or 8/4.

Ty - 6/23/2011

Hang Power Snatch 3 rep max: 155
was pretty close to parallel on the last rep. need to work on these.

Metcon:
1 minute of box jumps- 24" wooden box
1 minute ring rows - feet on 20" box
1 minute power wall balls - 20lb/10ft
1 minute toe to bar
rest 1 minute
3 rounds
226 reps

I've come to the conclusion that I lack skill in this type of workout. Need to work on stamina for long single movements.

Ty - 6/20/2011

5 rep max bench press - 185x5, 205x3. last 5 rep max was 225 on 2/15. not terrible considering I haven't done normal bench since 3/3 and havent really been doing pushups in metcons. Need to work on this.

Metcon:
500 meter row 10 damper setting
30 burpee pullups (jumped to bar, paused, then kipped up)
5:02

3 minute AMRAP of double unders: 235

Weighed 182.8 on dereks scale w/ shoes, shorts and tshirt on (very sweaty)

Ty - 6/16/2011

Tempo close grip bench - shoulder width - 4020 (4 seconds down, no pause, 2 seconds up, no pause) - 95, 115, 115, 115 - couldn't really finish the last 4 reps on the last set at tempo....just threw it up.

4x5(or 4) tempo pullups - 3021 (3 seconds down, 2 up, 1 second pause at the top) - no added weight.

Metcon:

400 meter run
50 double unders
40 power wall balls
30 push press @95lbs
20 games pushups
10 Handstand pushups (1 abmat 1-4, 2 abmat 5-10)
400 meter run

12:20

Tough workout. My shoulders and tri's were spent after teh close grip bench.

Ty - 6/15/2011

Max Squat Clean - 205, 225, 230, 235fail. Caught 235 but couldn't squat it up.

Tried 2 hang cleans - nailed 245# and 250#.

500 meter row time trial - 137.7

Ty - 6/13/2011

Front squat max - went for 230 and failed. I'm counting 225 as my PR b/c that's my highest squat clean. hit 205 no problem before i tried 230.

Metcon: 3 rounds for time of
10 power cleans - 135#
20 one arm KB snatches - 1.5 pood (10 each arm)
5:47

strung together 10 on teh first set of PCs. then 4/3/3 and 3/2/2/2 or something. 5/arm unbroken on all kb snatches.

post: 4x6 pendlay rows - 95, 95, 105,115

Ty - 6/10/2011

6x2 Squat Snatch. 4 sets at 135. Didnt do a full deadlift first. started on the ground and paused below the knee....then ripped them up. much harder.

Heavy modified Fran:

15-12-9
Thrusters- 115# (rx was 135)
Weighted chin ups - 20lb dumbbell

12:40

Pretty pleased w/ this as it had been 9 days since my last metcon and i was sick for 3 or so days after Vegas last weekend. First set of thrusters was about 9 reps. doin singles on the chin ups most of the 2nd and 3rd sets.

Ty - 6/1/2011

home workout.

at a leisurely pace:
did 5 or so sets of strict pullups
4 or so sets of 10 pushups
2 sets of 50 russian KB swings
12 or so, each arm, KB push press
15 hollow rocks

3 rounds for time of:
400 meter run
50 double unders
no clock

tabata squats: 18, 16, 14, 14, 14, 12, 12, 14