12/31/16

strongfit

Bicep/tri openers

Landmine row 

Jefferson squats 

Sl dl

Sandbag carry- 300m 100#

X2:

Harness pull (2 plates, 1 plate)

x2:

Sled drag (5, 4)

X5:

Prowler sprints

12/30/16

AM
4 rounds @ 90% effort:
500m Row @ 1:55-2:00 pace
50 Double Unders
21 Burpees
12 Chest 2 Bar Pull-Ups
rest 3 minutes
 5:02, 5:01, 5:07, 5:06
(Kept row pace, du ub)

PM
"Gwen"
15-12-9
Clean & Jerks UB
*must be TNG*
*don't go crazy heavy, let's just work on cycling*
Done @ 115#

rest 15-20 minutes
EMOM x 10
odd - 2 Back Squats @ 205# (from rack)
even - 12 TNG Power Snatch @ 65#
Done.

Finisher:
Weighted Single Leg Plank Hold x 2 minutes/side
Done 25# 1 min r, 1 min left, rest two min, then last 2 min each side

12/28-12/29/16

5min AB @ 100-120 BPM
5min Foam Rolling (lateral quads / lats / calves)
5min Ski @ 100-120 BPM
5 min Ido Portal Squat Clinic 2.0
5min Row @ 100-120 BPM
5 min foam roll
5 min AB
+
15 min Portal Locomotion Routine (sub wall-assisted bridge hold for bridge walk)


Positional Breathing x 3 rounds
-10-15 Breaths in bottom of squat @3151
-10-15 Breaths in forward fold @3151
-10-15 Breaths in deadlift position @3151
-10-15 Breaths in quadruped position @31

12/24/16

12 Days of Xmas
1 DB Burpee Box Step Ups 24"
2 DB Thrusters
3 HSPU strict.
4 Chest 2 Bar
5 KB Swings
6 Toes to Bar
7 Box Jumps 24"
8 Alt. DB Snatch
9 Calorie Assault Bike
10 Alt. Lunge DB
11 Sandbag Squats 100#
12 DB Man Makers
*NO RX, Goal is to have fun and finish*
*same DB must be used for all exercises*
20# db

26:23

Was fun!

12/23/16

2 sets:
Bicep/Triep Opener
+
2 sets:
Landmine Row
Single Arm DL
Sandbag Squats
+
3 sets:
Rope Sled Pull 100'
+
2 sets:
Partner Sled Drag
+
4 sets:
Prowler Sprint

12/22/16

AM
4 sets:
10 Calorie AB Sprint
8 C2B Pull-Ups
5 Calorie AB Sprint
8 C2B Pull-Ups
rest 3 minutes
*no pacing the bike, go all out*
*Repeat from last week*
1:47, 2:25, 2:28, 2:26

PM
A1. Dumbbell Box Step Ups (20") x 20 steps (10leg) AHAP rest 1:30
Done. 50# db

A2. Glute Ham Raise x 8 SLOW reps rest 1:30 x 4 sets. Done.
+

Every 3 minutes x 30 minutes
21 Calorie Row
15 Deadlifts 115#
12 Toes to Bar (6/6 the entire way, no UB)
9 Hand Release Push-Ups
 Hard  one, no rest after 3rd round- just kept moving until the 30 minute mark, think I may have only done 9 rounds

12/20/16

AM
A. 3 sets:
Landmine Rows x 5-6/arm rest 1 minute
24.5, 27, 29.5
B. 2 sets:
Bicep/Tricep Opener. Done.
C. Every 90 seconds x 3 sets - Wide Stance Sumo Deadlift @ 205# x 10 reps (barefoot)
done @ 215#
+
8 sets:
500m Run @ Max
rest 2 minutes
Done.

PM
EMOM x 30
minute 1 - 100' Farmers Carry (53# per hand) 1 minute.
mintue 2 - 25 Russian KB Swings 44#
minute 3 - 18 Calorie Row
Done. All kbs ub, had to cut calories down to 15 starting 4th round

12/19/16

AM
Every 5 minutes x 40 minutes (8 sets)
500m Row
5 Toes to Bar
15 Box Jump Overs 20"
5 Toes to Bar
30 DUs
5 Toes to Bar


PM
EMOM x 30
minute 1 - 5 Back Squats 185#
minute 2 - 10 Strict Pull-Ups
minute 3 - 120# Sandbag Carry x :45 Seconds
Done. (Pull-ups: did atleast the first 5 reps ub every round then broke up the last 5 differently each time)

12/17/16

AMRAP 20

5 clean grip dl 165#

10 pistols 

15 ghd 

15 rounds 

12/16/16

AM
A. 3 sets:
Back Rack Reverse lunges  x 20 steps (10/leg) rest 2 minutes
135#, 155# x2
+
Every 3 minutes x 30 minutes
25 Calorie Row
12 TTB
1 clean grip  Heavy Deadlift 215#(couldn't fit anymore 15s on the bar)
Done.

PM
4 sets:
10 Calorie row Sprint
8 Strict pull-Ups
5 Calorie row Sprint
5 strict  Pull-Ups
rest 3 minutes
2:00, 2:18, 2:26, 2:29

12/13/16

AM
A. 3 sets:
Landmine Rows x 5-6/arm rest 1 minute
22, 24.2, 26.4
Seated DB Zpress x 8 rest 1 minute
20, 25, 30
B. 2 sets:
Bicep/Tricep Opener. Done

C. Single Arm Bench Press - 10, 8, 6, 4, 4 rest 1 minute bt arms
25#, 30#, 40, 50, 50

D. Every 75 seconds x 3 sets - Wide Stance Sumo Deadlift @ 185# x 15 reps (barefoot)done.

E. Assault Bike
12 Seconds Max Wattage
48 Second Slow Pedal
x 12 minutes. Done. 98 cal

PM
A. 60 Calorie Row in 3:25 or less
rest 3 minutes x 3 sets
3:16, 3:16, 3:23
+
EMOM x 30
minute 1 - 1 Muscle Up + Max Burpees to 6" (stop at :50 mark of minute)
minute 2 - 6 Calorie Ski Erg + 8 DB S2O 30#
mintue 3 - 12 Calorie Assault Bike
Had to drop out the mu after a few rounds, but did everything else. Wrist really hurts

Finisher:
3 sets:
100' Heavy Sandbag Carry
rest as needed
160, done

12/12/16

AM
4 rounds @ 85% effort:
1000m Row
1 Muscle Up
15 Dumbbell Thrusters 30#/hand
1 Muscle Up
30 Double Unders (goal is UB, but don't restart if you fail)
1 Muscle Up
rest 3 minutes
All du ub, kept failing that third muscle up even round ugh. Hurt so much.
PM
A. EMOM x 5
3 TNG Power Cleans + 1 Split Jerk @ 145# (pause in jerk for 3 seconds) done.
+
EMOM x 16
odd - 8 Back Squats @ 155# (from rack)
even - 8 TNG Power Snatch @ 85#
Done.

Finisher:
8 sets (not timed):
2 Wide Grip Strict Pull-Ups (add 5-10#)
6 Slow Glute Ham Raises
12 Second L-Hang Hold
Done 5#

12/9/16

Open Workout 13.1
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 burpees
120 pound Snatch, as many reps as possible

25 snatches at 100# score=175
Never felt uncomfortable, should've started out doing triples on the 75# round instead of starting with singles and then switching to bigger sets. Confident I could get to 120 if I did this again

12/8/16

AM
A. Power Snatch x 1 + Hang Squat x 1 + Overhead Squat x 5 - every 3 minutes x 15 minutes 95#, 95#, 95#, 100#, 105# wasn't moving my feet ugh.
B. Split Press 3,3,3,3 rest 2 minutes
55#, 70, 85, 90
C. Split Jerk Cluster 1.1.1 rest 10 seconds rest 3 minutes x 5 sets. 140# stayed light

D. E2MOM x 20 - 2 MU's. Done (false grip kipping-ish)

PM
5 sets @ 85-90%:
1000m Bike
750m Ski
500m Row
rest 1 minute
Done.

12/8/16

AM
For time:
300m Run
21 Chest 2 Bar Pull-Ups
300m Run
18 Chest 2 Bar Pull-Ups
300m Run
15 Chest 2 Bar Pull-Ups
300m Run
12 Chest 2 Bar Pull-Ups
11:23
(Need to warm up for c2b better- took until the round of 15 to find a rhythm (last 2 rounds were 10/5, 10/2))

PM
A, 4 sets:
5 KB Snatch + 10 KB OH Lunge @ 35# rest 1 minute bt sides
Done.
+
Every 3 minutes x 30 minutes
8 Calorie Assault Bike
1 Snatch 115#
10 HSPU
10 Toes to Bar
Done. All hspu & t2b ub. Guess I need a little pressure to snatch. That was a fun one. All rounds took under 1:55.

12/7/16

yogaspark for active recovery

12/6/16

AM
A. 2 sets:
T-Y-I Raises
B. 2 sets:
Bicep/Tricep Opener
(Done)
C. Bench Press - 10, 6, 3, 3, 3 rest 2 minutes *building*
105#, 110, 115, 120, 125
D. Every 90 seconds x 3 sets - Wide Stance Sumo Deadlift @ 155# x 20 reps (barefoot). Done.
E. Assault Bike
10 Seconds Max Wattage
50 Second Slow Pedal
x 10 minutes. Done. 84 cals

PM
A. 50 Calorie Row in 2:50 or less
rest 2 minutes x 3 sets
2:45, 2:43, 2:40
+
EMOM x 30
minute 1 - 1 Muscle Up + Max DUs in remaining time
minute 2 - :45 Second Ski Erg @ 90-92% effort
mintue 3 - 8 TNG Push Jerks 95# + 4 Bar Facing Burpees
Done. No mu fails (did some strict, some false grip kipping-ish)

Finisher:
3 sets:
5-6 Landmine Rows/arm
22# bar.

12/5/16

AM
4 rounds @ 80-85% effort:
700m Row
1 Muscle Up
15 UB Wall Ball Shots 20#
1 Muscle Up
20 KB Swings 35#
1 Muscle Up
rest 3 minutes
Sub mu for 7 c2b.

PM
A. Power Clean x 2 + Hang Squat Clean x 1 + Split Jerk x 1 - 1 complex every 3 minutes x 15 minutes
125#, 135#, 150, 160x2 (failed second jerk)
+
EMOM x 14
odd - 8 Front Squats @ 125# (from floor)
even - 10 TNG Power Snatch @ 80#
Done.

Finisher:
5 sets:
Ultrawide Grip Strict Pull-Ups x -5 reps
Barbell Hip Bridge x -10 HEAVY reps
rest as needed
Done. (215#, 235, 285, 305, 335)

11/30- 12/2/16

Wednesday:
AM
EMOM x 20
9 Calorie Assault Bike (should be completed in less than :37 seconds)
That was fine in the beginning, really bad in the middle, and fine in the end.
Kept pace. Yay.
+
20 minutes of Mobility done.

PM
A. Sandbag Front Squats @ 31X1 tempo 5 x 5 rest 2 minutes (do these barefoot)
80#
B. Every 30 seconds x 7:30 minutes - Snatch x 1 rep (from high hang mid thigh)
100#, last couple at 95# because started power snatching idk why.
C. Every 30 seconds x 7:30 minutes - Snatch x 1 rep (from below knee position 2) 110#
+

Thursday:
Mobility

Friday:
10 rounds:
30 Second DB Thrusters 35#
30 Second Rest
30 Second Burpees
30 Second Rest
Done.
(10-12 reps each round)