Strength:
Back Squat 3x5
Danial and Jared - 275# (warm-up),315#, 325#, 325#
OH Press 5,5,3,3,3,1,1,1
Danial - 95#, 135#, 145#, 150#, 155#, 160#, 170#, 175#(0), 175#, 180#(0)
Jared - 95#, 135#, 145#, 150#, 155#, 160#, 170#, 175#, 180#(0), 180# (new PR by 10#!!!!)
-then-
AMRAP in 20min:
5 Chest-to-Bar Pull-ups
10 Strict Ring Dips
15 OH Squat (95#)
Jared - 11 + 5 + 10
Danial - 10
Monday, December 20, 2010
Friday, December 17, 2010
Linda!
"Linda" aka "3 Bars of Death"
Weight used: 255# for Deadlift, 170# for Bench, and 135# for Squat Clean
Jared - 17:45
Weight used: 255# for Deadlift, 170# for Bench, and 135# for Squat Clean
Jared - 17:45
Thursday, December 16, 2010
FRANTASTIC THURSDAY!
Warm-up:
Back Squat 1x5 @ 225#, 1x5 @ 275#, 1x5 @ 315#
-then-
"Fran"
Jared - 2:18
Back Squat 1x5 @ 225#, 1x5 @ 275#, 1x5 @ 315#
-then-
"Fran"
Jared - 2:18
Tuesday, December 14, 2010
Filthy Fifty Yuck!
Filthy Fifty
For time:
50 Box jumps 24 (inch box),
50 Jumping pull-ups,
50 Kettlebell swings (1 pood),
Walking Lunge 50 steps,
50 Knees to elbows,
50 Push press (45 pounds),
50 Back extensions,
50 Wall ball shots (20 pound ball),
50 Burpees,
50 Double unders.
Jared - 17:44 (got to the burpees in about 13:50 they sucked bad..went unbroken on first 4 exercises)
Then Row: 10 rounds (300 meters on 1:50 interval) row for 1 minute rest for :50
*Didn't have time for this due to afternoon class. Will make up on Thursday after Fran.
For time:
50 Box jumps 24 (inch box),
50 Jumping pull-ups,
50 Kettlebell swings (1 pood),
Walking Lunge 50 steps,
50 Knees to elbows,
50 Push press (45 pounds),
50 Back extensions,
50 Wall ball shots (20 pound ball),
50 Burpees,
50 Double unders.
Jared - 17:44 (got to the burpees in about 13:50 they sucked bad..went unbroken on first 4 exercises)
Then Row: 10 rounds (300 meters on 1:50 interval) row for 1 minute rest for :50
*Didn't have time for this due to afternoon class. Will make up on Thursday after Fran.
Monday, December 13, 2010
Benchmark Week!
Mobility Stretch for 1 hour (if you know the mobility wod perform as much as possible)
Helen 3 rounds 400m run, 21 KB Swings (1.5pood), 12 pull ups
Jared - 7:25 everything unbroken and kept the runs pretty consistent.
Helen 3 rounds 400m run, 21 KB Swings (1.5pood), 12 pull ups
Jared - 7:25 everything unbroken and kept the runs pretty consistent.
Friday, December 10, 2010
Hell Week Day 4
Friday:
Handstand Practice
Then Handstand walk for distance in 5 minutes.
Jared - made it the length of the gym and about 1/3 of the way back (80 feet)
Rowing Murph
2000 m Row
100 pull ups
200 push ups
300 air squats
2000 m Row
Jared - 32:10 Pretty happy with this...rowing hurt at the end
Then immediately afterwards you have 5 minutes to perform a 1 rep max effort bear complex. The bar will be loaded with 135lbs.
Jared - Went right to 225# attempted it twice and lost it on the jerk
Handstand Practice
Then Handstand walk for distance in 5 minutes.
Jared - made it the length of the gym and about 1/3 of the way back (80 feet)
Rowing Murph
2000 m Row
100 pull ups
200 push ups
300 air squats
2000 m Row
Jared - 32:10 Pretty happy with this...rowing hurt at the end
Then immediately afterwards you have 5 minutes to perform a 1 rep max effort bear complex. The bar will be loaded with 135lbs.
Jared - Went right to 225# attempted it twice and lost it on the jerk
Thursday, December 9, 2010
Hell Week Day 3
AM: Swim
200m Warm Up
8x25 Kick (Jared Flippers)
8x50 Swim (Use Paddles & Flippers if you want) Zach (1:00 pace) Jared (1:20 pace)
8x10 sec wall kicks 10 sec rest
8x50 (25 swim 25 kick, 25 kick 25 swim) rest 30 sec between intervals
Tread Water 8 rounds (20sec on, 10 sec rest) Hold kickboard overhead with no bend in the elbow.
6x25m Hypoxic Sprints.
Total 1350m plus the wall kicks.
PM: WORKOUT
8X220 M RUN SPRINT INTERVALS 2:00 INTERVAL. THE INTERVAL MUST BE ADHERED TO AND ANY RUN NOT PERFORMED UNDER 40SEC MUST BE REPEATED! Rest long enough to succeed on your next attempt and continue on with the workout.
Jared - :35,:34,:33,:34,:32,:34,:36,:33
Then:
9,6,3,6,9
Bar Muscle Ups
Front Squats (185)
45 pound plate carries. Set up 9x 45 pound plates (or equivalent weighted items) and carry them one at a time a distance of 30 yards until all 9 are at the other end then 6,3,6,9 as the workout indicates. Strategically it makes sense to carry 9 from one end to the next, then six to the other end, then take three from the pile of six to the other end, then the pile of six over to the pile of three and then the pile of 9 back to the other end.
Jared - 12:57
200m Warm Up
8x25 Kick (Jared Flippers)
8x50 Swim (Use Paddles & Flippers if you want) Zach (1:00 pace) Jared (1:20 pace)
8x10 sec wall kicks 10 sec rest
8x50 (25 swim 25 kick, 25 kick 25 swim) rest 30 sec between intervals
Tread Water 8 rounds (20sec on, 10 sec rest) Hold kickboard overhead with no bend in the elbow.
6x25m Hypoxic Sprints.
Total 1350m plus the wall kicks.
PM: WORKOUT
8X220 M RUN SPRINT INTERVALS 2:00 INTERVAL. THE INTERVAL MUST BE ADHERED TO AND ANY RUN NOT PERFORMED UNDER 40SEC MUST BE REPEATED! Rest long enough to succeed on your next attempt and continue on with the workout.
Jared - :35,:34,:33,:34,:32,:34,:36,:33
Then:
9,6,3,6,9
Bar Muscle Ups
Front Squats (185)
45 pound plate carries. Set up 9x 45 pound plates (or equivalent weighted items) and carry them one at a time a distance of 30 yards until all 9 are at the other end then 6,3,6,9 as the workout indicates. Strategically it makes sense to carry 9 from one end to the next, then six to the other end, then take three from the pile of six to the other end, then the pile of six over to the pile of three and then the pile of 9 back to the other end.
Jared - 12:57
Tuesday, December 7, 2010
Hell Week Day 2!
AM: Swim
200m Warm Up
8x25 Kick (Jared Flippers)
8x50 Swim (Use Paddles & Flippers if you want) Zach (1:00 pace) Jared Perform 6 @(1:20 pace)
8x10 sec wall kicks 10 sec rest
8x50 (25 swim 25 kick, 25 kick 25 swim) rest 30 sec between intervals
Tread Water 8 rounds (20sec on, 10 sec rest) Hold kickboard overhead with no bend in the elbow.
6x25m Hypoxic Sprints.
Total 1350m plus the wall kicks.
This workout will be performed Thursday as well.
PM: Workout
"Jackie"
1000m row, 50 thrusters (45lbs), 30 pull ups
Jared - 6:01
Danial - 6:31
Don't hold back on Jackie just because the Lumberjack is next. I want an all out effort on both workouts and I want to practice recovery exercises to ready you for the next workout. Strategize what works for you for a speedy recovery and figure out what the best way is for you to eliminate the lactic acid build up. Sometimes a slow jog combined with some breathing exercises will make a world of difference. Do what works for you and use this as a gauge to determine what you need to do when you are at a competition. You only have 15 minutes rest before you start Lumberjack 20.
"Lumberjack 20"
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m
Jared - 21:32 (did everything unbroken except deadlifts and squat cleans. Used 115# bar for squat cleans b/c of no dumbbells)
200m Warm Up
8x25 Kick (Jared Flippers)
8x50 Swim (Use Paddles & Flippers if you want) Zach (1:00 pace) Jared Perform 6 @(1:20 pace)
8x10 sec wall kicks 10 sec rest
8x50 (25 swim 25 kick, 25 kick 25 swim) rest 30 sec between intervals
Tread Water 8 rounds (20sec on, 10 sec rest) Hold kickboard overhead with no bend in the elbow.
6x25m Hypoxic Sprints.
Total 1350m plus the wall kicks.
This workout will be performed Thursday as well.
PM: Workout
"Jackie"
1000m row, 50 thrusters (45lbs), 30 pull ups
Jared - 6:01
Danial - 6:31
Don't hold back on Jackie just because the Lumberjack is next. I want an all out effort on both workouts and I want to practice recovery exercises to ready you for the next workout. Strategize what works for you for a speedy recovery and figure out what the best way is for you to eliminate the lactic acid build up. Sometimes a slow jog combined with some breathing exercises will make a world of difference. Do what works for you and use this as a gauge to determine what you need to do when you are at a competition. You only have 15 minutes rest before you start Lumberjack 20.
"Lumberjack 20"
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m
Jared - 21:32 (did everything unbroken except deadlifts and squat cleans. Used 115# bar for squat cleans b/c of no dumbbells)
Monday, December 6, 2010
Start of Hell Week!
1 mile run all out.
Jared - 5:32
Josh - 5:48
Press 5x5 do not start lower than 125 and work up to your 5 rep max.
Then rest 3-5 minutes and perform Max Rep Effort at 95lb. Resting only permissible overhead.
Danial - 125#, 135#, 145#, 155#
Jared - 125#, 135#, 145#, 155# (3) re-racked and did 2 more
4 rounds:
50 double unders, 20 sit ups (abmat), 10 ring rows , 7 Clean and Jerks (135) this workout is intended to get you firing your muscles quickly. Fast, efficient reps!
Jared - 7:57
Danial - 3 rounds @ 9:09
Last but not least:
Death by burpee deadlift Using 275(d/l) ....you know the drill. Chest must touch the bar! In this exercise you are allowed to fail out on one round. Your second failed interval marks the end of your workout. The intention is to get more work in! If you start the 14th round and do 3 reps and decide to fail out you must complete 14 on the next interval you do not automatically move on to 15. You also have to do at least 1 rep per interval before a failed round is allowed. Once again, move quickly...Spealler is right behind you.
Danial - 10 rounds
Jared - 7 rounds and then did 8,9,10 with just burpees
Jared - 5:32
Josh - 5:48
Press 5x5 do not start lower than 125 and work up to your 5 rep max.
Then rest 3-5 minutes and perform Max Rep Effort at 95lb. Resting only permissible overhead.
Danial - 125#, 135#, 145#, 155#
Jared - 125#, 135#, 145#, 155# (3) re-racked and did 2 more
4 rounds:
50 double unders, 20 sit ups (abmat), 10 ring rows , 7 Clean and Jerks (135) this workout is intended to get you firing your muscles quickly. Fast, efficient reps!
Jared - 7:57
Danial - 3 rounds @ 9:09
Last but not least:
Death by burpee deadlift Using 275(d/l) ....you know the drill. Chest must touch the bar! In this exercise you are allowed to fail out on one round. Your second failed interval marks the end of your workout. The intention is to get more work in! If you start the 14th round and do 3 reps and decide to fail out you must complete 14 on the next interval you do not automatically move on to 15. You also have to do at least 1 rep per interval before a failed round is allowed. Once again, move quickly...Spealler is right behind you.
Danial - 10 rounds
Jared - 7 rounds and then did 8,9,10 with just burpees
Friday, December 3, 2010
Squats!
Back Squat 5x5
Danial - Started with 265# and worked up to 295# by last set
Jared - 315#, 325# for 4x5
Snatch Deadlift 5,5,5,3,3,3,1,1,1
Jared and Danial - 225#, 275#, 315#, 365#x1
10 Rounds: On Three minutes: Row 250m, 6 Ball Slams, Run 200m
Consistently finished with roughly 1 minute to :50 of rest. For the last 5 intervals went ever 2:50. Last 1 was all out effort.
Danial - Started with 265# and worked up to 295# by last set
Jared - 315#, 325# for 4x5
Snatch Deadlift 5,5,5,3,3,3,1,1,1
Jared and Danial - 225#, 275#, 315#, 365#x1
10 Rounds: On Three minutes: Row 250m, 6 Ball Slams, Run 200m
Consistently finished with roughly 1 minute to :50 of rest. For the last 5 intervals went ever 2:50. Last 1 was all out effort.
Thursday, December 2, 2010
FOREARMS!
AM:
Swim
Afternoon:
Amrap 15 minutes:
1,1,1,2,2,2,3,3,3,4,4,4,etc….
135lb Squat Snatch
HSPU
Tire Flip
Danial - 8 rounds + a few snatches
Jared - 8 rounds
Then 800m Farmer Carry Broken Up any way you want:
You must perform 800m Distance carrying the KB’s
And 100 Burpees. During, Before, or After the Carry.
Jared -
Danial -
Swim
Afternoon:
Amrap 15 minutes:
1,1,1,2,2,2,3,3,3,4,4,4,etc….
135lb Squat Snatch
HSPU
Tire Flip
Danial - 8 rounds + a few snatches
Jared - 8 rounds
Then 800m Farmer Carry Broken Up any way you want:
You must perform 800m Distance carrying the KB’s
And 100 Burpees. During, Before, or After the Carry.
Jared -
Danial -
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