Week 1 of 5 – 2/24/15
Tuesday
A. Every 2:30min, for 15 minutes (6
sets):
Power Clean + Clean
*Build over the 6 sets to your
heaviest complex
125, 145, 165, 175, 185 (missed clean then got it), 195
B. EMOM, for 8 minutes:
Front Squat x 3 reps @ 65% Bar weight
+ 25% band tension
Complete, barbell weight = 145
C. EMOM, for 6 minutes:
5 Ground to Overhead (155/105 lbs)
10 Chest-to-Bar Pull-Ups
Goal is to race through sets as
quickly as possible, then rest the remainder of the minute.
*Note times to completion in each
of the 6 sets.
Seconds per set = 36, 39, 43, 43, 47,
52
+
Rest until Fully recovered
+
AMRAP in 3 minutes of:
10 Overhead Squats (135/95 lbs –
taken from the floor)
10 Burpees Over the Barbell
2 rounds + 10 OHS
Wednesday
A. Hang Snatch + Snatch x 6 sets,
rest as needed
*Build over the course of the six
sets.
100, 115, 125, 135, 145, 150 (missed from the ground but got it on 2nd
attempt)
B1. Kipping HSPU; 12-15 reps, rest
90-120sec
15 reps per set
B2. L-Seated Rope Climb; 1-2
ascents, rest 90-120
1 ascent per set
B3. V-Ups; 20 reps, rest 90-120sec
X3 sets
*V-Ups – Must maintain hollow hold
and perform these as quick as possible
Complete
C. AMRAP in 7 minutes of:
1 Muscle-Up
1 Squat Snatch (155/105 lbs)
2 Muscle-Ups
2 Squat Snatches
3 Muscle-Ups
3 Squat Snatches
. . . and so on up the ladder.
Finished the 6’s + 7 muscle ups
+
On the 12min mark…
+
AMRAP in 7 minutes of:
Row 250 Meters
10 Strict Handstand Push-Ups
50 Double-Unders
3 rounds
Thursday
A. 10 rounds for time:
3 Deadlifts @ 185/135lb
6 wall balls – 20/14# to 10/9 ft
9 box jumps – 24/20"
7:51
3 sets each of:
B1. GHD Hip Extensions w/ BB Row;
12 reps. Rest as needed
60# (too heavy, did all singles), 45#,
45#
B2. Chinese Plank; x 45-60 seconds,
Rest as needed
10# x 60sec per set
B3. Dimmel Deadlifts @ 35% of 1RM
DL (no bands); 15-20 reps, rest as needed
105# x 20 reps per set
B4. Reverse
Snow Angels w/ 2.5lb plates x 15-20 reps, rest as needed
1# per hand x 15 reps per set
Saturday
Open 15.1
207 reps; 207# (7# PR)
+
15 minutes of moderate effort
Airdyne
Complete
Sunday
A.M.
A. Seated Bamboo Press; 5reps x 5
sets, rest 2min
*You must control weight on the
descent
20# KB with red bands per side + orange bands with 10#/side,
15#/side, 17.5#/side – used this for the rest of the sets
B. Push Press; 3reps x 5 sets, rest
2-3min
*Start heavy but try and build a
little each set to something tough but not 3RM
115, 120, 130, 135, 140
Stopped here because we discovered 15.1
video was messed up. Did some Airdyne work and then did the C1 – C4 and the PM
on Tuesday
+
B. Mobility
*Focus must be on relaxing! If you
are tense the muscle will tighten and respond oppositely of what’s intended
-Seated Hammy stretch; 60sec a side
*Back against wall, 1 hand on inner
thigh, 1 hand grabbing opposite toe
-Butterfly stretch, 60sec
*Back against wall, Use hands to
push knees down
-Log Stretch; 60sec side
*Back against wall
-Figure Four; 60sec side
*Feet on wall and hips must stay
flush on floor
-Supine Psoaas Stretch (partner);
60sec side
Monday 3/2/15
Open 15.1 Repeat : 211 reps; 207#
Week 2 – 3/3/15
Tuesday
A. Back Squat; Rest 2-3min b/w sets
*Set 1 – 4 reps @ 70% 175
*Set 2 – 3 reps @ 80% 200
*Set 3 – 2 reps @ 85% 215
*Set 4 – 1 rep @ 90% 225
*Set 5 – 1 rep @ 95% failed @235
*Set 6 – 1 rep @ 101% dropped back down to 225 (90%)
*Set 7 – 1 rep @ 101-105% dropped further to 215 (85%)
*Set 8 (Optional) – 1 rep @ 105+% did not complete, back squats felt terrible
Rest 2 minutes between sets.
C1. Chest supported BB Row +
Chains; 5reps x 3 sets, rest 90sec
65# + 4 chains hanging per set
C2. DB Windmill + Thumbs down
reverse Fly (chest supported on incline); 10 + 10 x 3 sets, rest 90
5#, 8#, 8#
C3. Straight Bar Cable Pushdowns;
10-12 reps x 3sets, rest 90
Subbed straight arm pulldowns, 60# per
set x 12 reps
C4. GHD Oblique Rotations
(paddling); 20-30 reps x 3 sets, rest 90
22, 24, 30 reps
+
25min shoulder mobility learned
from mobility clinic
YOU MUST DO THIS!! NO SKIPPING
P.M.
Ten sets of:
20c on AirDyne
15 Unbroken fast Wall Balls (20/14
lbs)
Rest 2-3 minutes
*Goal is all out efforts every
round and learning to move faster on descent of wall balls
1:38, 1:32, 1:38, 1:33, 1:33, 1:36, 1:33, 1:40, 1:40, 1:25
D. -Seated Hammy stretch (1:10 in
video); 60sec a side
*Back against wall, 1 hand on inner
thigh, 1 hand grabbing opposite toe
-Butterfly stretch (1:40), 60sec
*Back against wall, Use hands to
push knees down
-Log Stretch; 60sec side
*Back against wall
-Figure Four; 60sec side
*Feet on wall and hips must stay
flush on floor
-Supine Psoaas Stretch (partner);
60sec side
+
6min of Thoracic Mobility using
Gemini
Wednesday
A. Three sets for times of:
50 Double-Unders
15 Chest-to-Bar
15 Handstand Push-Ups
Rest 3 minutes
*HSPU’s should be strict unless you
feel like you need more practice with efficiency of kipping HSPU’s
1:42, 1:38, 1:36
B. EMOM, for 10 minutes:
Snatch Cluster x 1.1 @ 80% of 1-RM
Complete with 130, failed the 2nd rep on sets 1 and 5,
then did 1 extra successful set at the end
C. Snatch First Pull (1sec pause) +
Snatch Pull @ 95-100%; 4-5 sets pending on how you feel, rest as needed
160# (97.5%) x 6 sets – I felt a little tired but I felt like I was
getting in some good work on these
D1. GHD Hip Extensions w/ BB Row;
12 reps x 3 sets, Rest 60sec
45, 50, 50
D2. Ring Dips (1sec pause at top);
15-20 reps x 3 sets, rest 60sec
15 reps per set, done in sets of 3’s,
2’s, or 1’s (I suck at these)
Thursday
A. AMRAP in two minutes of:
4/2 Muscle-Ups
8 Deadlifts (225/155 lbs)
3 rounds + 5 reps; 3 rounds even (died
on the deadlifts on set 2)
+
Rest 3 minutes
+
AMRAP in two minutes of:
4 Power Cleans (185/135 lbs)
4 Bar Muscle-Ups
3 rounds; 2 rounds + 6 reps
+
Rest 3 minutes
+
AMRAP in two minutes of:
4 Front Squats (155/105 lbs – from
the floor)
8 Chest-to-Bar
4 rounds; 3 rounds + 2 reps (hands were
going to tear, quickly put on grips but they weren’t secured right)
+
Rest 3 minutes
+
AMRAP in two minutes of:
4 Power Snatches (135/95 lbs)
20 Double-Unders
3 rounds + 4 reps; 3 rounds + 6 reps
+
Rest 3 minutes
+
REPEAT Above
*Compare Results to January 25th
I did a little better or pretty much the same on the
parts that were the same as January 25, the bar muscle ups and C2B (last time
we did T2B and C2B) made it a little harder
ADDITIONAL WORK…Get some deep
tissue body work or at the very least, spend some extra time on mobility, then
a mineral bath. Your number one concern right now is to be as fresh as humanly
possible for Saturday. Put yourself in the right mindset and make sure your
body feels good.
Saturday
CrossFit OPEN
15.2!!!!!!!!!!!!
262 reps – this is a 23 rep improvement
from last year
Am - 11am
15 sec ALL OUT on AirDyne every 2
minutes x 30 mins
+
A full 20min upper body mobility!
Complete
Pm - 5pm– Must be 2 sessions!
A. Every 4 minutes, for 40 minutes
(10 sets):
Run 400 Meters or AirDyne .5miles
40 Double-Unders
15-20 Push-Ups
2:40, 2:33, 2:36, 2:30, 2:30, 2:30,
2:31, 2:28, 2:35, 2:29 (my run was taking 1:40-1:47)
+
B1. Glute-Ham Raises @3011; 8 reps
x 3 sets, Rest as needed
No weight, 5#, 5#
B2. 90 degree (thumbs down) Powell
Raise; 15 reps x 3 sets, rest as needed
5# per set
B3. Hollow Rocks or Holds; 60sec x
3 sets, Rest as needed
Hollow rocks, these sucked
B4. Reverse Snow Angels x 15 reps,
rest as needed Rest as needed
No weight
B5. Oblique Rotations (orange
band); 25reps/side x 3 sets, rest as needed
Complete
+
A full 20min lower body mobility
-Seated Hammy stretch (1:10 in
video); 60sec a side
*Back against wall, 1 hand on inner
thigh, 1 hand grabbing opposite toe
-Butterfly stretch (1:40), 60sec
*Back against wall, Use hands to
push knees down
-Log Stretch; 60sec side
*Back against wall
-Figure Four; 60sec side
*Feet on wall and hips must stay
flush on floor
-Supine Psoaas Stretch (partner);
60sec side
Complete, this felt nice since my legs
were sore from 15.2 and quads were burning a bit on the running.
My shoulders are still suffering from
15.2 , mostly the biceps.
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