Tuesday November 30/2010

AM: Swim
200m Warm Up
12x25 Kick Alternating Butterfly/Flutter
10x50 Pull/Swim
Tabata tread water: Flutter Kick (no arms) 25sec on/10 sec rest 8 rounds
4x25 Hypoxic swims all out no breathing.



PM:

Pace Run As done previously with a 6:30 mile pace time or better.

4x200 (1min rest interval)

2x400 (2min rest interval)

1x800 (3 min rest)

1x1600

All runs were done as RX under the pace time. 200's, 400's, all too fast settled down in the 800 and 1600. Need to continue to find sustainable pace.




5 Rounds: 5 C&J 155, 15 sit ups, 30 air squats

Jared: 7:07 Good to see the "A" Game
Danial 10:?? Right side lower back tightened up.

Monday November 29/2010

O/H Squat 2x Max Reps (@ Bodyweight), 1x Max Reps (135lbs)

Danial (185#) - 13, 12, 32 @ 135#
Jared (170#) - 13, 15, 24 @ 135#

Max Row For Calories 1min
Max True Push Ups 30 Sec
1 Minute Rest

Max Row For Calories 2min
Max True Push Ups 1Min
2 Minute Rest

Max Row For Calories 3min
Max True Push Ups 1:30

Add your total calories and reps for a final score
Jared:
27 Cal, 26 PU
44 Cal, 36 PU
56 Cal, 37 PU
Total 226

Danial:
21 Cal, 26 PU
40 Cal, 30 PU
57 Cal, 38 PU
Total 212

50 High box jumps (2 tires) for time

Jared: 2:50, Danial 3:39

Friday November 26, 2010

Friday:

500m Row ...5 Bear Complex (135)
400m Row ...4 Bear Complex (145)
300m Row ...3 Bear Complex (155)
200m Row ...2 Bear Complex (165)
100m Row ...1 Bear Complex (175)

Jared - 12:10

Thursday November 25/2010

8 Rounds:

2 Ring HSPU's or Muscle Up-Hand stand whatever you want to work on.
4 Dead lift (315)
6 115 Sumo D/L High Pull
8 Burpee Broad Jumps

Jared - 15:54

Then,

Heavy Fran Broken Up

21 Thrusters (115)
21 Pull Ups
2 minutes rest
15 Thrusters (115)
15 Pull Ups
1 min rest
9 Thrusters (115)
9 Pull ups

Jared - 1:18, :56, :30 total - 2:44

Calculate total time worked and compare with PR

Tuesday November 23/2010

AM-Swim (similar to last week) we will do some build exercises. Start out slow and increase to max effort.

PM-

5x5 Back Squat

4 Rounds:
30 Box Jumps (tallest box but not tires)
20 KB Swings (2pood)
10 Bench Press (185lb)

3 minutes Rest

Then a surprise max effort (not something you will be expecting)
This is the end of the workout the max effort has to be a balls out effort.

Suprise= 3 min row for Calories:

Danial 58
Jared Cramped Quad

Monday November 22/2010

Shoulder Press 5,5,5 Push Press 3,3,3 Push Jerk 1,1,1

Jared & Danial

3x5 135, 145, 155
3x3 165, 185, 205 (Danial did 2+1)
3x1 225, 245, 255 (Danial did last one 265 Split/Jerk)

6:30 out and back. Run at a comfortable pace for 6:30 seconds and try to reach a 1 mile marker. Upon hitting 6:30 turn around and make it back to your starting point. If you do not you must perform a 5 burpee pull up penalty for every 10 second increment you are over. Penalty to be completed at the very end of the workout. Not before our next set.

Jared: Made it 1mile+ (to the fire station) and back within 13:10 Pretty much an equal split
Danial: Did not quite make the mile and was back in 14:10 Slowed down too much.


6 rounds:

2 Pull overs
10 Ring Rows
20 Weighted Sit ups (or GHD) Weighted sit ups to be completed with 10lb med ball never leaving contact with your chin
30 Double Unders

Jared: 10:05
Danial: 17:50 (Double unders/Sit ups were a huge issue)

Zach's Card- AMRAP Bar Muscle Ups

Danial: 3 could not get the technique (spent a lot of time swinging)
Jared: 15 reps, looked like he could have done several more.

Thursday Nov. 18th

AM Swim

200m Warm Up
8x25 Kick sprints
8x50 Pull
Tabata wall kicks 8x10sec on 10 sec rest
Tabata Tread water (arms only) 20sec/10sec rest. Rest is active, continue treading with leg assist.
4x25 Sprints
Warm Down

PM Gym

Muscle Up-Hand Stand Practice

Rope Climb Nate (Nate plus 1 rope climb to 15 feet to start each round)

Jared: 2 pood, 12 rounds +1rope clime +2 Muscle/Ups + 4 HSPU's

Danial: Bailed as an Uber pussy. Shoulders strained. Needed to stop.

Running Pace work:

200M, 200m, 400m, 400m, 800m, 1600m

Jared: 200-:39, 200-:45, 400-1:32, 400-1:40, 800-3:12, 1600-6:25

Danial 200-:44, 200-:45, 400-1:35, 400-1:40, 800-3:16, 1600-6:38

Max L-Sit Hold 2 Rounds:

Jared 37sec, 20 sec (?)
Danial 36sec, 20 sec (?)

Tuesday Nov 16th

AM-Swim

200m warm up
8x25 Kick sprints
8x50 Pull
8x10sec on 10 sec rest wall kicks
Tabata Tread water (arms only) 20sec on/10 sec off
4x25 Sprints (no breathing for as long as possible)
Warm Down

PM-Gym

4Rounds: 5L-Sit Pull/Ups, 8 K/b Swings (2 pood), 2 C&J @205

Danial Rx 5:03
Jared >RX (225 C&J) 5:30

10 Rounds: Rowing 300m on 2min interval. Goal is to Row 300m within one minute then rest 1 min. Must complete the 300m row regardless.

Danial & Jared both completed the workout. At round 5/6 unable to obtain 300m row in 1 min, ended by 1:02 (approx) completed round 10 within 1 min.

Monday-November 15th

5x5 Back Squat:

Jared 5x275, then 4x5x305

Danial 5x5x275

Max Effort D/U's 3minutes (rest 2min), 2minutes(rest 1min), 1minute

Danial Practiced cause d/u's suck Jared did the full workout and did very well with 435 total reps.

Then, 16 minute Amrap: 100m Row, 8 burpee P/u's, 8 Ball Slams

Danial: (16lb slam ball) 10 rounds+100m row +6 Burpee P/u's

Jared: (18lb slam ball) 11 rounds+20m row

Lazy Saturday

WOD (10AM)

Strength:

Worked Snatch technique and going from a box to focus on hip drive.

D&J
*Used 135#-155# off the box for power snatch.
*Power snatched up to 205#
*Jared got 215# for squat snatch and Danial landed with it multiple times but couldn't stand up with it...will get it next time though!

Metcon:
Dan had to leave but Jared did class WOD.
*Did 2fers instead of regular wall balls...no penalty.

Bench Press-Weighted Pull ups

Jared: Not feeling right without the supplements yet. Still in Detox.

Danial: Tired from week of little sleep and first day back after 5 day rest.

5x5 Bench Press

Jared 5X185, 5x205, 5x225, 5x235, 4x240
Then max reps: 15x185

Danial 5x185, 5x195, 5x205, 5x215, 5x225 Right shoulder is my weak spot...very tight.
Max Reps: 21x135

Weighted Pull Ups: (nice to use the new belt)

Weight and rep scheme for D&J:

5x45
5x55
5x60
3x65
3x70
3x75
1x85
1x95 worked negative resistance for 5 seconds
1x105 (Danial failed) Jared worked negative resistance for max time (approx 5-8sec)

No Coffee Before Metcons Ever Again!

WOD (9AM)

"DT"

Time: 8:23

*PR'd by 1:37 but did not feel good at all. Drank coffee before the metcon and just like when I did "roy" I felt absolutely awful. Rested far too much. Definitely should've been sub-8.

Finally Back After Being Sick AGAIN!!

WOD (10AM)

Strength:

OH Squat - Multiple warm-up sets
-then-
Max reps @ Bodyweight (165#)
Total: 17 - shoulders gave out
Max reps @ 185#
Total: 10
Max reps @ 135#
Total: 20 (stopped there, probably could've gotten 25 or so)

Metcon:

Mainsite WOD - Except with ring HSPUs
AMRAP in 8min:
4 Ring HSPUs
8 2 pood KB Swings
12 GHD Sit-ups

Total: 6 rounds + 4 + 8 + 6

Snatch Back and Forth

Always fun doing these workouts together. Snatch on the minute for 15 minutes:

Jared & Danial

134,145,155,165,175,180,185,190,195,200,205,210,215(J),215(Dx),220(J),215(DX),225(J),215(DX)

Both of us improved our overall technique as the weights got heavier until we reached max effort.

Jared promised to take the next four days off. Time to rest, relax and enjoy life and come back refreshed and ready to go. Have fun!

PR's!!!

WOD (4PM)

Front Squat 3,3,3,3,3
Jared - 295#

OH Squat
Danial - 185#,245#,255#,265#

Split Jerk
Jared - 275#,295# (ugly but stabilized and got up)
Danial - 265#

11/2/2010 AM Swim -PM Pain

AM Workout:

First swim workout of our training program. Few laps of warm up.

Jared 8 25yd kick sprints on 1:00 with flippers

8 Tabata Tread Water 20sec on 10sec off (arms only)

Danial 8x25 pulls on :45 then 8x25 kick sprints on 1:00 then 8 Tabata Tread Water

Good first workout.

PM Workout:

Jared: 5 rounds x 7 deadlift at 315lbs and 21 double unders

Time: 3:54 Glutes and Hams tightened up on 4th and 5th round

Danial: Fran

Time: 2:57 Arms tightened up and butterfly pull ups are sloppy.

Good Times.

A Horrible Horrible Workout!

WOD (4PM)

Strength:

Back Squat 4x5, 1x10
Jared - 315#, 225#
Danial - rested due to back soreness

Metcon:

10-1
Row for Calorie
Burpee Pull-up
Danial - 10:29
Jared - 10:03