4.14.15 - 4.19.15

Tuesday 4/14/15

A.m. Warm-Up;

Dynamic warm up of choice

+

2 sets:

10.10.10 Wide stance Seated abduction in squat position (20” box, 16”, 12”)

Belt Squat x 1min

Seated box jump (1 jump from 3 different heights – short to tall)

 Complete

A. Concentric Front Squats; 1rep x 8 sets

*Try and make each set 5-10lbs heavier then what you completed last week

 85, 115, 125, 135, 145, 165, 175, 190, 195

B. EMOM, for 15 minutes:

Clean & Jerk

Minutes 0,1,2 – 60% 125

Minutes 3,4,5 – 70% 140

Minutes 6,7,8 – 80% 160

Minutes 9,10,11 – 85% 170

Minutes 12,13,14 – 90% 180

No misses, but this was hard – mostly just standing up the clean

C. EMOM, for 9 minutes (3 sets):

Minute 1 – Deadlift + bands; 10-12 TnG reps @ same weight as last week

*45% bar weight. Make band tension a little tougher if able

Used 135 and blue bands x 12 for all sets, really hard!

Minute 2 – Reverse Hyper x 15 reps 120#

Minute 3 – Toes to Bar x 12-15 reps 15 reps each

*Play around with different movement to make T2B as quick and efficient as possible

D. For time:

15 Ground to Overhead (155/105 lbs)

30 Strict Handstand Push-Ups

10 Ground to Overhead

20 Strict Handstand Push-Ups

5 Ground to Overhead

10 Strict Handstand Push-Ups

 12:34 – not happy with this time, HSPU were not feeling good

P.M. Optional Additional Session

A. Three sets, not for time, of:

Freestanding Handstand Hold x 60 seconds (accumulate the time in as few sets as possible)

Unbroken

L-Sit x 60 seconds (same here..accumulate the time)

Did all sets of 20 seconds

15′ Legless Rope Climbs x 2 reps

 Complete

B. Every minute, on the minute, for 12 minutes:

3 Squat Snatches (155/105 lbs)

3 Muscle-Ups on rings or bar (you choose)

 Bar muscle-ups, low back was on fire during the snatches

C. Seated alternate DB Curl; 3 x 8-10/arm, rest 60

20’s x 8/arm for all sets

D. BB reverse Curl; 3 x 12-15, rest 60

Junior bar x 15 for all sets

E. Banded face pulls; 3 x 20 reps, rest 60

Thin orange bands crossed

Wednesday

A. EMOM for 10 minutes:

Snatch x 2 reps @ 70-80%

115, 115, 115, 125, 125 (failed 2^nd snatch), 125, 130, 130, 130, 130

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Rest as needed

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EMOM, for 5 minutes:

Snatch x 1 rep @ 80-90%

 135, 135, 145, 145 (missed and redid within the minute), 145

B. 4-Segmented Snatch Deadlift + Snatch Pull; 1 complex x 4 sets, rest as needed

(pause for 2 full seconds at each position – 2″ off the floor, mid-knee, mid-thigh and high hang, and then perform one snatch pull from floor)

 155, 165, 170, 170

C. Floating Snatch Deadlift @ 80% of 1RM Snatch; 5reps x 3-4 sets, rest as needed

*Watch video and read material. If you do not know why you are doing something then more then likely you will not do it right!

 Complete with 135, felt good to work on this

D. Back Squat

Back Squat

EMOM

Set 1 – 40% x 5 reps 100

Set 2 – 50% x 4 reps 125

Set 3 – 60-65% x 3 reps 160

Set 4 – 75% x 2 reps 190

+

*rest 2-3min after each set below

Set 5 – 85% x 2 rep 215

Set 6 – 85% x 2 rep 215

Set 7 – 90-95% x 1 rep 225

Set 8 – 90-95% x 1 rep 225…felt tough and hips were a little tender so I stayed at 90%

E1. Bent-Over Barbell Row; 6 reps x 3 sets, rest as needed (Pause on floor every rep)

155 for each set

E2. 1arm cable Pushdowns; 15-20/arm x 3 sets, rest as needed

20# x 20, 20# x 20, 30# x 17

E3. Powell Raises (nice and steady); 10 reps x 3 sets, rest as needed

 8#, 8#, 10#

Optional Additional Session

Every 4 minutes, for 32 minutes (8 sets) for times:

20/15 Calories on Airdyne

50 Double-Unders

*Post times for each of the eight sets.

(Did this immediately after the first session)

Did 15 cals for set 1, then 18 for the rest, times = 1:23, 1:32, 1:30, 1:22, 1:20, 1:20, 1:18, 1:16 (I tripped up on the DU’s on the first 3 sets)

Friday

A.M. (Did this as PM)

A. Gymnastics Play Session

Take 15 minutes to mess around with efficiency with any 2-4 gymnastics movements of your choice:

** HSPU, Deficit HSPU, Ring HSPU, Freestanding HSPU, Freestanding Handstand Hold, Handstand Walk

** Ring Muscle-Up, Bar Muscle-Up, Bar Muscle-Up with Roll Over

** Toes to Bar, Knees to Elbows, L-Sit

** Butterfly Pull-Ups, Chest-to-Bar Pull-Ups, Chin Over Vertical Plane Pull-Ups

** Pistols, Pistols with Weight Overhead

** Rope Climbs

** Ring Dips

** Double-Unders, Backwards Double-Unders, Triple Unders

** etc…

Please choose something that you need work with, or that you believe you could be more efficient with.

Note what movements you selected and the rep scheme and sets performed.

 Did triple unders again and started to do ring HSPU but they were making my back kinda tight so I stopped

B. Every two minutes, for 16 minutes (8 sets):

Push Press + Split Jerk

(Pause for 3-4 seconds in the split jerk receiving position before recovering.)

*Build over the course of the 8 sets.

 115, 125, 135, 145, 150, 155, 160, 165 – failed the push press

C. “Heavy Christine”

Three rounds for time of:

Row 500 Meters

12 Deadlifts (315/215 lbs)

21 Box Jumps (24″/20″)

13:02 – getting better at the deadlifts, but still more work to do; row pace was about 2:04

+

2 minutes rest

+

Five rounds for time of:

10 Burpees

10 Ring Dips

7:53

P.M. (Did this as AM)

A. EMOM, for 30 minutes:

Minute 1 – 30 seconds of Rack Floor Press w/double mini bands (8-12 rep range) –using spotter arms

Used one red band with 35# barbell, added weight on 5^th set and got up to 55# by the end

Minute 2 – 10 Walking Lunges with Kettlebells (32/24 kg KBs)

Minute 3 – 10 Alternating Single-Arm DB Snatches (70/55 lbs)

Snatches took 45 sec in the beginning and 55 sec towards the end

Saturday

A.M.

On a Continuous clock complete:

+

Every 90 seconds, until you fail to successfully complete the complex:

2 Front Squats + Jerk

Men’s Loading : 275, 285, 295, 305, 315, 325, 335, 345, 355, 365, 375, 385

Women’s Loading: 175, 185, 195, 205, 210, 215, 220, 225, 230, 235, 240, 245

Scaled…

Men’s Loading: 225, 235, 245, 255, 265, 275, 285, 295, 305, 315

Women’s Loading: 135, 145, 155, 165, 175, 185, 195, 205, 215, 225

Completed 205; got one front squat at 210 and failed the 2^nd

+

When the clock reaches 18:00, perform the following…

+

Three rounds for time of:

20 Meter Handstand Walk

10 Muscle-Ups

 6:30

C1. Chest supported BB Rows (1sec pause on floor); 5 reps x 3 sets, rest as needed

115, 125, 125

C2. GHD Hip Extension with Overhead “Y” Hold @2012; 8-10 reps x 3 sets, rest as needed

10 each set

C3. Banded Plank; 75 seconds x 3 sets, rest as needed

One red band, barely got 75 sec in a row

C4. Side plank leg raises; 15/leg (nice and slow) x 3 sets, rest as needed

Complete, felt good for hips

P.M.

A. Every 90 seconds, for 15 minutes (10 sets):

Hang Snatch + Snatch @ 75-90%

*Build in load from 75-90% throughout the ten sets. (Same as last week…but starting and finishing a little bit heavier.)

 125, 125, 125, 130, 130, 130, 135, 135, 140, 145 (missed from the ground), 145, 145 – I am stupid and thought I was doing 15 sets so I planned my jumps in weight wrong and got a little flustered at the end when I realized it…but still got in some quality sets and ended at 90% for a few successful sets.

B. Every 4 minutes, for 40 minutes (10 sets):

15/10 Calories on AirDyne

10 Burpee Box Jump-Overs (24″/20″)

10 Kettlebell Swings (32/24 kg)

10 Chest-to-Bar Pull-Ups

* I want you to fly through all the movements as quickly as possible, and then rest until the next 4 minute interval.

*Goal is speed…and consistency

*note separate times

2:34, 2:12, 2:18, 2:12, 2:18, 2:14, 2:17, 2:21 (bike messed up), 2:18, 2:13 – my hands hurt so bad and my grips were falling apart during the workout so the C2B were all split up into 2 sets or so.

Sunday

A.M. Session 10:45am start time (arrive by 10 to warm up)

A. “2014 CrossFit Games Regionals Event #4″

Complete rounds of 21, 15, 9, 6 and 3 reps for time of:

Strict Handstand Push-Ups

Front Squats (195/125 lbs)

Bar-Facing Burpees Over the Barbell

Time cap: 20 minutes

12:07 (this is a 54 second PR from Regionals last year!)

+

When the clock reaches 20:00, complete the following…

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For time:

Run 800 Meters

50 Meters of Front-Racked Walking Lunges (195/125 lbs)

8:27 

P.M. Session - 2:30pm Start time (Arrive by 2pm to warm-up)

A. EMOM x 20 mins:

1^st - 1 legless rope climb

2^nd – 8 Fat Bar BB Curls 40# for all sets

3^rd - 2-3/leg weighted pistols – focus is just getting used to the movement not heavy load

35# x 3/leg for all sets

4^th – 10 Heavy kneeling rope crunches 100# for all sets

+

4 sets @ high effort:

120 sec Rowing

averaged 1:52.9, 1:55.6, 1:54.9, 1:54.2 – tried to hold 1:50 on the first set and died : (

120 sec rest

120 sec AirDyne

cals = 33, 34, 38, 34 (held 65-68 rpm)

120 sec rest