Morning workout
2 rounds of:
25 KBS - 45lb halfway b/t american and russian
15 games pusups
10 jumping pullups
10 knee raises
Evening WOD:
Power Snatch: up to 155. my form is all out of whack...and i think i'm getting weaker. took some video and looked into my form. i think i need to shoot my knees out so the bar clears them easier.
Metcon - 5 rounds for time with exactly 1 minute rest of:
10 deadlifts - 185 (50% of 1rm)
10 squat jumps
6:07
post - 3x5 snatch grip deadlift - 95, 115, 125.
Tuesday, April 26, 2011
Monday, April 25, 2011
Ty - 4/23/2011
Metcon - for time:
1 mile run
100 double unders
800 meter run
50 double unders
400 meter run
25 double unders
15:57
Ran the 1st mile in 6:56. I was pretty gassed after that. Hard to believe I could run any faster than that. broke the double unders into 25s for the most part.
3x10 jumping dips post wod.
1 mile run
100 double unders
800 meter run
50 double unders
400 meter run
25 double unders
15:57
Ran the 1st mile in 6:56. I was pretty gassed after that. Hard to believe I could run any faster than that. broke the double unders into 25s for the most part.
3x10 jumping dips post wod.
Thursday, April 21, 2011
Ty - 4/21/2011
Games wod #5:
20 minute AMRAP of:
5 power cleans 145lb
10 toe to bar
15 wall balls - 20lb 10ft target
7 rounds +5 TTB.
This was harder than i though it would be. I lost my TTB groove on teh 2nd set. wall balls gassed me ore than i had anticipated.
20 minute AMRAP of:
5 power cleans 145lb
10 toe to bar
15 wall balls - 20lb 10ft target
7 rounds +5 TTB.
This was harder than i though it would be. I lost my TTB groove on teh 2nd set. wall balls gassed me ore than i had anticipated.
Wednesday, April 20, 2011
Ty - 4/20/2011
Run with Piper - 1.6miles
She runs pretty quickly especially off the bat...first half mile or so. felt like a 7.5 minute mile or so.
She runs pretty quickly especially off the bat...first half mile or so. felt like a 7.5 minute mile or so.
Tuesday, April 19, 2011
Ty - 4/18/2011
Power Cleans (2s) - 135, 155, 185, 205, 225x1
bummed about these. I thought I felt good today but i guess not. weaned off teh starchy carbs for my afternoon meal. wondering if that had something to do w/ it. set the tone for the metcon too
metcon: 4 rounds of
3 front squats - 185lb (85% of 1RM)
10 burpees
10 american KBS 2 pood (70lb)
8:30 or 8:40 something. The heavy front squats were for sure the limiting factor. unbroken on teh burpees and KBs.
3x4 Pendlay rows at 115.
bummed about these. I thought I felt good today but i guess not. weaned off teh starchy carbs for my afternoon meal. wondering if that had something to do w/ it. set the tone for the metcon too
metcon: 4 rounds of
3 front squats - 185lb (85% of 1RM)
10 burpees
10 american KBS 2 pood (70lb)
8:30 or 8:40 something. The heavy front squats were for sure the limiting factor. unbroken on teh burpees and KBs.
3x4 Pendlay rows at 115.
Friday, April 15, 2011
Ty - 4/15/2011
Games WOD #4
10 Minute AMRAP
60 bupees over bar (perpendicular to bar w/ full bumpers on it)
30 overhead squats - 120lb
10 muscle ups
92 reps! (60 burpees, 30 OHS, 2 MU)
pumped about this. was hoping I'd at least get to through the OHS.
10 Minute AMRAP
60 bupees over bar (perpendicular to bar w/ full bumpers on it)
30 overhead squats - 120lb
10 muscle ups
92 reps! (60 burpees, 30 OHS, 2 MU)
pumped about this. was hoping I'd at least get to through the OHS.
Wednesday, April 13, 2011
Ty - 4/13/2011
Squat clean and jerk: 135x2, 155x2, 185x2, 195x2, 205x1.5...failed 2nd jerk.
Metcon -
5 rounds for time with exactly 2 minutes rest b/t:
2 deadlifts at 305 (85%of 1rm)
20 wallballs - 20lb
12:31
then 5 rounds of
20 double unders
20 box jumps 12"
leisurly pace.
also tried the reverse hyper. weird movement.
Metcon -
5 rounds for time with exactly 2 minutes rest b/t:
2 deadlifts at 305 (85%of 1rm)
20 wallballs - 20lb
12:31
then 5 rounds of
20 double unders
20 box jumps 12"
leisurly pace.
also tried the reverse hyper. weird movement.
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