Monday Workout #1 :

Elbow Warm Up

Strength #1 :
OHP 62*5*3

Strength #2 :
Squat (rebounds / pauses) 117*3+2*3

Metcon #1 ;
14 Min AMRAP
6 Handstand Push-Ups (Piked)
10 BW Squats (or SDLH Pulls (70/53lbs))
14.Butterfly sit ups
7 Rounds +16
Stretch

Sunday Workout #1 :

Buy in:
50 GHD Sit Ups
50 DBL Unders (17 unbroken)

Elbow Warm Up (brief)

Strength #1 :
Pull Ups *5
Weighted Pull Ups #20*4*3
Dynamic Run Warm Up

Metcon #1 ;
3 Rounds For Time
800m Run
30 Deadlifts 185Lbs
20 Pull Ups (Purple band)
37:07:52

Cool Down
Stretch

Saturday Workout #1 :

Elbow Warm Up
Dips *5
Ring Dips *5

Gymnastics #1 ;
Band Ring Muscle Up Purple *3*3
Weighted Ring Dips 25*3*3

Meal
3 hours break

Strength #1
Snatch 80*1*3 (+1 miss)

Strength #2 :
Jerk / Jerks from Split 20 *2 +2*3
Power Clean 40*3*3
(ELBOW FINE - tight at elbow & shoulder )

Metcon #1 ;
3 Rounds For Time
5 Hang Snatches @ 40kg
10 Thrusters @ 20kg
15 Push Ups
4:49:18

Stretch
Cool Down

Saturday Workout #1 :

Elbow Warm Up
Dips *5
Ring Dips *5

Gymnastics #1 ;
Band Ring Muscle Up Purple *3*3
Weighted Ring Dips 25*3*3

Meal
3 hours break

Strength #1
Snatch 80*1*3 (+1 miss)

Strength #2 :
Jerk / Jerks from Split 20 *2 +2*3
Power Clean 40*3*3
(ELBOW FINE - tight at elbow & shoulder )

Metcon #1 ;
3 Rounds For Time
5 Hang Snatches @ 40kg
10 Thrusters @ 20kg
15 Push Ups
4:49:18

Stretch
Cool Down

Wednesday Workout #1 :

Elbow Warm Up
Banded Elbow MOB WOD w Jared DBL Unders *20 (broken)

Strength #1 :
Squat 110*4*4

Strength #2 :
OHP 42 *5 *3

Metcon #1 ;
3 Rounds For Time
5 Ring Rows
15 DBL Unders "relax/ stretch arms" - Bobby
5 Pull Ups
15 Burpees
6:57

Cool Down
Stretch
Chocolate Milk

Tuesday Workout #1 :

Elbow Warm Up

Strength #1 : Snatch 70 *1*2, 80*0, 80*1 (forawrd), 80*1 (jumped back), 80*1

Technique #1 :
Jerk + Jerk from Split 20*3+2*5

Strength #2 :
Clean Pull 110 *4*3
3 Position Deadlifts 120

Stretch
Katsu

Monday Workout #1 :

Elbow Warm Up

Strength #1 :
BB BP 205*5*3 (with DRE)

(my ideas to Victoria)
Metcon #1 ;
3 Rounds For Time 10 Min Cap
10 #185 Squat
10 20" Box Jumps (broken)
5:24
- then -
Metcon #2 :
12 #185 Sumo Deadlift
12 Burpees
6:53
Afterparty :
EMOM for 9 Min
3 Pull Ups

Coconut Water
Stretch

Saturday Workout #1 :

Elbow Warm Up

Strength #1 :
Power Snatch + Snatch 50*1+1, 60*1+1, 70*1+1*2
Snatch High Pull 85*2*3

Strength #2 :
OHP 42*5*3, 51*5, 62*5*3

Gymnastics Skills :
Butterfly Pull Ups *3*2 - Jared pointed out the slow "not exploding open elbow" as indicator to do simple Pulls
Pull Ups *5 *4
Hollow Pronated Hang 30 Sec *4

Metcon #1 ;
EMOM for 16 Min
Odd Min - 4* Band Ring Muscle Up¥
Even Min - 4* 25" Box Jump
¥Jared - "Hollow Position & hip thrust - > thrust/pull to rib" then head butt
Stretch

Reebok Crossfit 5th Ave WOD December 7

Strength #1 :

Back Squat/lbsReps: 5×5 w/ AMRAP Ft Squats

Metcon #1 ;

4 Rounds for Time:
5 Pullups
10 – Split Squat Jumps
15 – Double Unders
5 – Pullups
15 – Split Squat Jumps
20 – Double Unders
5 – Pullups
20 – Split Squat Jumps
25 – Double Unders
Result Type: TimeMale Rx: 0 lbsFemale Rx: 0 lbsComment: Note: The split squat jumps count as 1,2,3,4,5 … (consecutive count).

Metcon #2 :

5 x 40 meter sprints

Thursday Workout #1 :

Elbow Warm Up

Strength #1 :
Squat 60*5*3, 102*5, 125*5

Gymnastics #1 ;
Ring Dips *3*3
Ring L-Sits 20 Sec*3

Metcon #1 ;
For Time :
10 DBL Unders
1 Seated Band Ring Muscle Up
10 DBL Unders
2 Seated Band Ring Muscle Up
10 DBL Unders
3 Seated Band Ring Muscle Up
10 DBL Unders
4 Seated Band Ring Muscle Up
10 DBL Unders
5 Seated Band Ring Muscle Up
00:00 Watch Issue

Some Stretching
Grapefruit

Wednesday Workout #1 :

Elbow Warm Up

Strength #1
Snatch 50 *2*3, 70*0*4, 70*1*5
Protein + hour break

Gymnastics #1
Slow Hanging K2C + Inversion *5*3
Pull Ups *5 *3
Butterfly Pull Ups *3*5

Afterparty :
50 Hollow Rocks
50 K2C Supine
25 Supine Leg Rotation
25 #15 Russian Twists

Stretching

Wednesday 12-19-12 « Reebok One

http://www.reebokcrossfitone.com/2012/12/18/wednesday-12-19-12/

Tuesday Workout #1 :

Elbow Warm Up

Gymnastics #1 ;
HSPU *3*3

Strength #1 :
Deadlifts 70*5, 100*5, 120*5, 140*5, 160*5 (unbroken)

Metcon #1 ;
For Time :
1/4 Mile Run
12 100kg Deadlifts
18 Push Ups
×all in #20 Vest
18:00

Stretch

Sunday Workout #1 :

Elbow Warm Up

Home Metcon #1 ;
For Time :
75 DBL Unders (12min -> last 10 unbroken)
50 Jump Split Squat
25 65lbs BB BOR
25 Anchored Supine K2C
25 Push Ups
16:00

Metcon "White" 12/15/12 @ Reebok

Possibly my nemesis workout...

Metcon

5 Rounds of
:3 – Rope Climbs (15 ft. ascent)
10 – Toes To Bar
21 – OverHead Walking Lunges
400 -- Meter Run

For Time
Result Type: Time
Male Rx: 45 lbs
Female Rx: 25 lbs

Friday Workout #1 :

Qigong
Elbow Warm Up

Gymnastics #1 ;
"forms"
Pull Ups *3 *3
Kipping Pull Ups - none (elbow & forearm)
Butterfly Pull Ups *2*5
Headstand Practice (knees on Triceps)
HdS with 2ndary Action (Hips Extension) *2*2
×one roll out

Protein Shake

Wednesday Workout #1 :

Qigong
Elbow Warm Up

Technique #1 :
Snatch 50*3*3

Strength #1 :
Snatch Pull 70*4, 85*4*4

-hour rest-
Dynamic Run Warm Up
A few swing with random KBs (16-28kg)

Metcon #1 ;
For Time*
800m Run
30 KB Swings
30 Hollow Rocks
400m Run
25 KB w
25 Hollow Rocks
200m Run
20 KB Swings
20 Hollow Rocks
*(Rx =#70 KB /V-ups -> used 36kg/Hollow Rocks)
17:37

Stretch
Cool Down
Apple + peanut butter+ Kefir

Tuesday Workout #1 :

Elbow Warm Up

Strength #1
Weighted Pull Ups #20 Vest *3*5

Gymnastics #1 ;
Ring Muscle Up (kneel->head thru)
*3*5

Stretch
Subway

Monday Workout #1 :

Elbow Warm Up

Specific Warm Up
Butterfly Pull Ups *2 *3
GHD Sit Ups *15

Metcon #1 ;
KAUAI Scaled FT
Metcon #1
WOD:For time:
25 Wall ball shots, (20/14)
25 Box jump, (24/20)
25 Push-ups
25 DB DL (45/35 DB each hand)
25 Horizontal Ring Pull-ups
25 Walking Lunges (45/35 DB in each hand)
25 Burpees
25 Plate Squats (35Lbs)
25 TTB
25 AbMat SitUps
25 Push Press (45/35 DB in each)
23:37:56

Stretch
Cool Down
Chocolate Milk

Saturday Workout / Gymnastics Class

Elbow Warm Up

Strength #1 :
Clean Pull 100*4*4
Deadlifts to 3 Heights 120*1+1+1

Gymnastics Seminar:
Warm Up ;
Bear Crawl + Lnees/Elbow Locked
Broad Jumps
Deep /Low Palm Down Walking Lunge

1. Hollow Position:
"Back squished into floor"/ "positional awareness"
Hollow Rocks
Hollow Rocks Banana Roll
Hollow Push Ups - chin & butt tucked "see toes" /hands in armpits/elbows in tight/

2. Head Stands:
*from push up position > walk into position
Headstand (Knees on Triceps)
HdS (with Hip Extension)
HdS (Hips Extension + Knee Clap)
HdS Full

3. Handstand Progression :
Piked HS
Piked HS + Teter
Piked HS + Shoulder Touch (contralt/ipsolat)

4. Forward Roll:

"Tuck Chin"

5. Open -> Closed Position (Hanging)
BB Supine Knee to Chest (Laid out)

6. Kipping Pull Ups:
"open & closed system" -> open & close chest
"all about the chest moving"
*elbows pull violently out to sides to create lift & eliminate "turnover" (too far from bar)
**At top pushing away from bar into hollow position
"knee bend decreases lift"

7. Butterfly Pull Ups:
Reverse Bicycle+Shoulder Groove Circle
"To be efficient" ->don't go too far backward in swing.
*look up
**kick & pull "through"

8. Ring Muscle Up :
"bottom of ring must meet hip"
Kneeling Floor + False Grip -> Stand
"trace chest with elbows in"
Box + False Grip-> Dip
Banded Break Muscle Up
Band Assisted Muscle Up (stand on red band)
Ice Cream Maker "rock back & head butt"

9. Bar Muscle Up :
Create LIFT not TURNOVER
Kipping Band Bar Muscle UP (stand)

Bibliography :Carl from XFIT Gymnastics & Jeff Tucker

Sunday Workout #1 :

Warm up:
800 m run
Qigong
Elbow Warm Up

Strength #1 :
Squat 120 *5*3
Strength #2 :
BB BP #195*5*3

Metcon #1
3 Rounds:For time:
1/4 Mile Run
25 Squats
10 Push Ups
*#20 Vest
13:20:03

Afterparty :
Hollow Rocks *10*2
Hollow/Open Roll *10
Headstand Practice - too tired - > forward Roll practice as a result

121207 | The Outlaw Way

http://outlawcoach.wordpress.com/2012/12/06/121207/

Thursday Workout #1 :

Warm Ups Long & Relaxed
Roll with Opposing Contraction Myofacial Release
Legs & Left Arm

Technique #1
Pull Ups Progression
Hang Hollow Stops * 4 * 7
Kips - > Epic Fail ( falling like a rock when I stop) Dre " not legs or head - > move chest " " at top push off bar like speed benching "

Technique #2 :
Snatch PVC 30 Sec Warm Ups Progression × 7

Metcon #1 ;
20 Min Team Workout for Reps
15 Cal Row
KB 2 Arm Overhead ( #55 - 45)
BF Situps
10 Texas Burpees Every Round of Above ( together)
577 Reps

Stretch

FW: Thursday Workout #1 :

-----Original Message-----

From: cultureshot@hotmail.com
Sent: 7 Dec 2012 01:55:36 GMT
To: cultureshot.quadfather@blogger.com
Subject: Thursday Workout #1 :

Wednesday Workout #2 :

Roll Thighs
Specific Warm Up

Metcon #1 ;
15 Minute AMRAP
9 DeadLifts
12PushUps
15 Box Jumps (M24″,W20″)
Result 6 Rounds + 4 Deadlifts
Type: AMRAP
Male Rx: 155 YES

Cool Down
Stretch
Banana

Wednesday Workout #1 :

Qigong
Elbow Warm Up

Strength #1 :
Rear Squat 125 *5

Strength #2 :
OHP 133*5*3 (tough -> elbow straight by end)

Stretch
Shake

Monday Workout #1 :

Qigong
Elbow Warm Up

Buy In :
2 Rounds
200m Run
2 Handstands
4 Pull Ups
6 Knuckle Push Ups
8 Dislocates
10 Over Box Jumps 20"

Technique #1 :
Snatch Pull 15 min on careful form
20-40kg *3*8
Strength #1 :
Deadlift 10 Min to find 5 RM (Touch & Go) 130*5, 152*5, 130*5 (before bell)

Metcon #1 ;
21-15-9 FT
Squat #115 (bar in rack get elbow)
Bar Hopping Burpees
9:15:59
Stretch

Saturday Workout :

250m Row
10 Assisted Pull Ups (tops)
10 Assisted Pull Ups
20 BW Squats
20 TRX Suspension Push Ups
Elbow Warm Up

Technique #1 :
Power Snatch + Snatch 40*2+1*3

Strength #1 :
OHP 62*5*3

3 attempts to rack 60kg for Front Squat - > Elbow won't allow it.
Strength #2 :
Squat 115*5*3

Buy Out :
Light Box Squat 85*5*3
Hollow y*25 *2

Stretch

Friday Workout #1 :

Surfing Lesson
1.5 hours.
Road 30+ waves
Stood on 2 (briefly)

Thursday Workout #1 :

Qigong
Elbow Warm Up

Buy In :
200m Run (on grass)
10 BW Squats
200m Run
10 Knuckle Push Ups
200m Run
10 Although Lunge
200m Run

Metcon #1 ;
Angie Knows Jack FT
Jumping Jack
Floor Sit Ups
50-40-30-20-10
15:29:79

Buy Out :
100m Sprint on Grass 70-80%*3 (1:3)
Stretch

Wednesday Workout #1 :

Qigong
Elbow Warm Up
Hanging from Pull Up Bar
Pull Ups *3 *3 (hard)

Strength #1 :
Snatch 70 *2*2
Snatch High Pull 80*2*2
-6 min rest -

Metcon #1
FT (Squats ->Jumps ->GHD)
Squat #155. 2-4-6-8-10
20" Box Jumps. 4-8-12-16-20
GHD Extensions. 6-12-18-24-30
19:07:38

Stretch
Cool Down
Post-Workout Meal :
Banana
Avocado Burger from Duane's Ono Burger

Tuesday Workout #1 :

Qigong
Elbow Warm Up (20)

Metcon #1 ;
(2 Parts)
4 Rounds FT
Open Water Swim 50 yards
Beach Run 50 yards
-then -
Walking Lunge 100 yards
16:12

Saturday Workout #1 :

Farmers Market Pre-Workout Meal:
Pandan Pankakes *2

Qigong
Elbow Warm Up

Strength #1 :
Clean and Jerk 112*1+1, 120*1+1*3
Kono: "stand up on pull", "jump", "heels" on jerk

Strength #2 :
Front Squat 110*3, 120*3
Clean Pull 110*3, 130*3, 140*3

Metcon #1 ;
15-9-6 FT
Knee to Elbow
Bar Dips
7:30ish

Long Stretch
Beach

Friday Workout #1 :

Grass field sprints with 2 nephews

Dynamic Run Warm Up
50m Sprint *6 (escalating intensity)
Best time 00:07:56
Stretch

Thursday Workout #1 :

Qigong
Elbow Warm Up
BB Squats #45*10*2

Strength #1 :
Jerk 92*1*5

Strength #2 :
Rear Squat 102*5*5

Gymnastics #1 ;
Max Chins 12/10/8/6

Zippy's
Beach
Stretch

Tuesday Workout #1 :

Qigong
Elbow Warm Up

Strength #1 :
Snatch 40*3*2, 50*2, 70*1*2, 80*1, 90*1, 100*0, 100*1, 100*0, 90*1
"too many warm ups between 50 - 70", "stand tall", "jump" - > Kono
(proper warm up = 50/50/50/90/100)

Strength #2 :
Power Clean + Clean 90*1+1*3
(right knee soar)

Stretch
Roll

Sunday Workout #1 :

Qigong
Elbow Warm Up

Strength #1 :
Snatch 70 *1*2, 80*1*5 (+1 in&out miss)
Snatch Pull 90*3*3

Metcon #1 ;
200m Run on Wood Slat Treadmill
6.5mph, 7.5, 8.5, 9,5, 9.5, 8.5
(rest 1:1)

Stretch
Cool Down
Cliff Bar
Full Body Massage (75min)

This week

M Angie on her knees

T off
W off

Th
OH Squats
10 Min AMRAP Metcon (Chilly Willy)
Chins *10 *3

F
Double Unders
Snatch
Power Clean + Clean
Man on Fire Burpees

S

Front Squat
Rack Jerks
Butterfly Pull Ups

Sun off

M
Butterfly Technique *5*2
Highest Kipping Pull UPS *1*7
OHP *5*3
Long RUN 20 Min for distance

T (LBH)
Snatch
Clean & Jerk
Squat (light)
Metcon #1
DL/PUSH UPS /JUMPS

W
BB BP
Metcon #1 ;
10 Handstand Push Ups
20 Pull-Ups
30 Box Jumps
40 Toes to Rings
50 BF Situps
60 DUBS
70 Flutterkicks
60 DUBS
etc...
Or 5 10 15 20 25 30 35 40 (squats) 35 etc

Th
Off

Today's Metcon Time (Addendum) :

35 BB Thrusters
15 Ring Push Ups
25 BB Thrusters
10 Ring Push Ups
15 BB Thrusters
5 Ring Push Ups
(#45 BB Thrusters & Rings 6" From ground)
8:27

Saturday Workout :

Qigong
Elbow Warm Up
(better than normal left shoulder /rib)

Strength #1 :
Chins *12*3, *10
Unilateral DB BP #45 *12*2

-2 Hour break + Yogurt /Honey /Grapefruit

Metcon #1 ;
Buy in:
Alternating Tabata
Burpees
Jumping Pull Ups
No # due to timer malfunction

-4 Min Rest - then -

FT
35 BB Thrusters
15 Ring Push Ups
25 BB Thrusters
10 Ring Push Ups
15 BB Thrusters
5 Ring Push Ups
(#45 BB Thrusters & Rings 6" From ground)

Stretch
Cool Down

Friday Workout #1 :

Qigong
Elbow Warm Up

Skills #1:
Snatch Balance 40*3*3

Strength #1 :
(felt elbow in warm ups)
Clean and Jerk 100*1+1*6

Strength #2 :
Front Squat 60*5, 90*3, 110*2, 130*1

Metcon #1 :
"Grace" FT
Clean and Jerk #135*30 (15-5-5-5)
4:27

Stretch
Cool Down

Wednesday Workout #1 :

Qigong
Elbow Warm Up

Strength #1 :
BB BP 135Lbs*10*2, 185Lbs *5. 195Lbs *5*5

-3 hour break -

Qigong
Elbow Warm Up
Specific Warm Up
Metcon #1 ;
For Time (45min cap)
10 Handstand Push Ups (to ab mat)
20 Pull-Ups (kipping)
30 Box Jumps (20"/ Rx = 25")
40 Toes to Rings
50 BF Situps
60 DUBS (single*2+DUB *40=60)
70 Flutterkicks
(then go back, 60-50, etc)
3:53:6left > 41:06:4

Stretch
Cool Down

Tuesday Workout #2 :

Qigong
Elbow Warm Up

Strength #1 :
Snatch 70 *1, 82* 1, 90*1*3

Strength #2 :
Clean and Jerk 102*1+1, 112*1+1, 122*1+PO, 122*racked out of position (feet too wide) no rep

Afterparty :
Squat. 60*10
Front Squat 60*10
OHS 60*10

Stretch
Cool Down.
Hang with Artie & Frankie

Tuesday Workout #1 :

Qigong
Elbow Warm Up

Skills :
(seated with rings at or around eye level - legs straight & together)
False Grip Warm Ups
Inverted False Grip Planks 20sec *3*3
Piked/Seated MU Head Butt + Dip *5+5*5

Monday Workout #2 :

Qigong
Elbow Warm Up

Strength #1 :
OHP 42*10, 52*5*5

Skill #1 :
Butterfly Pull Ups *5 *3 (last 2 sets unbroken)

Skill #2:
High Kipping Bar Pull Ups *1 *7
(improvement but not high enough for MU)

Stretch Chest

Monday Workout #1 :

Run Mile 8:39 <out door
Dynamic Run Warm Up
Run back...
Total time 21;42

Stretch
Grapefruit
Chocolate Milk

Saturday Workout #1 :

Qigong
Elbow Warm Up

Strength #1 :
Front Squat 120*3*3

Strength #2 :
Jerk 50*3, 85*2, 120*1 (feet a little narrower than I'd like > plenty high)

Skill #1 :
Butterfly Pull Ups *2-4*5 (keep feet together.)

Stretch

Friday Workout #2 :

3 Rounds
DBL Unders *10
Man on Fire Burpees *10

Stretch

Friday Workout #1 :

Qigong
Elbow Warm Up

Strength #1 :
Snatch 70 *1*2, 80*1*3 <last one was good)

Strength #2 :
Power Clean + Squat Clean 80*1+1, 90*1+1, 100*1+1. 90*1+1

Afterparty :
Deadlift-o-rama
RDL 80*10
Dead to Knee 80*10
Snatch Grip Dead to Knee + Snatch Shrug 80*5+5

Stretch
Coconut Water

Thursday Workout #1 :

Qigong
Elbow Warm Up
(not enough. - rib was out all the way into 2nd set of OH Squats)

Strength #1
OH Squats 70*3*3 (easy by the end)
Metcon #1 ;
12 Min AMRAP (Chilly Willy)
Thorough Specific Warm Up
Row 15 Cal
Push Press #95(Rx #115)*13
4 Rounds + 15 Cal +10 Push Press
Afterparty :
Chins *10*3

Stretch (Pecs/quads/hambs)

My Crossfit Program Outline Nov-Dec

Goals:
1 20 DBL Unders Unbroken
2 Learn Muscle Up
3 Clean 125-130
4 Snatch 100*1*5
5 Pull Ups +45*5
6 Fran Sub 10
7 Complete Murph

Emphasis:
1 Double Unders
2 Clean (Clean & Jerk)
3 Engine (daily sweat 4-35 min)
4 Upper Body Strength OHP & Pull Ups (weighted pull ups)

Tennents:
1 If it's worth doing, do it all the time (year round)
2 Recovery is not infinite - so neither is the amount of time one can train
3 The least "sticky" adaptations are cardiovascular & chemical - conditioning takes priority.
4 Conditioning is nothing without STRENGTH.
5 Pace yourself & scale workouts to keep moving.

Plan:
3:1 > 3 Days on & one off
Two 3 day microcycles:
1. Strength/Skill Emphasis + 4 - 15 min Metabolic each day.
2. Two days of skills + 20-35 min Metcon & one day of Olympic Lifting + skills

Monday Workout #1 :

Dynamic Run Warm Up
800m Run

Qigong
Elbow Warm Up

Skills :
Kipping Pull Ups *3*3

Metcon #1 ;
"Angie on her knees"
3 Rounds FT
20 Kipping Pull Ups (3rd round jumping)
20 Push Ups
20 Knees to Elbows (KTE)
20 BW Squats
Circa 35min? (erased time after completion)

Buy Out :
Lat Pull Down #75*20

Stretch

Sunday Workout #1 :

Qigong
Elbow Warm Up

Strength #1 :
Snatch 85*1, 92*1, 85*1, 92*0
(fatigue from previous night - traps & hambs limiting)
Clean and Jerk. 92*1+1, 102*1+1*2
(fst good Elbow turn in a while)

Technique #1 :
Clean and Jerk 75*1+3*3
(focused on knees soft in jerk)

Buy Out :
Ring L-Sits 25 sec *3
Planks *45 sec*3

Stretch

Saturday Workout #1 :

Qigong
Elbow Warm Up

Skills :
Butterfly Pull Ups *3*5 (awkward)

Strength #1
BB BP 185Lbs *5 *5

Metcon #1 ;
WOD:"Arnie Does Cleans"
(RX for Clients that can do 21 reps for Clean and Jerk and OH Squats)

7 KB Clean and Jerk (7 each side)
50 KB Swings
5 OH Squats L
50 KB Swings
5 OH Squats R
50 KB Swings
7 KB Clean and Jerk (7 each side)
24Kg > 17:11
Immediately showered + out in cold

Thursday Workout :

Qigong
Elbow Warm Up

Gymnastics #1 ;
HSPU *3 *4

Strength #1 :
Clean 92*1, 102*1, 115*1, 102*1*3

Metcon #1 ;
15-9-6
Dips
BW Squat
No stops/unbroken

Buy Out :
Hollow Rocks *20
Superman Rocks *20
Flutter Kick *20
Small V-Hold *30sec

Stretch
Shower

Wednesday Workout #1 :

Qigong
Elbow Warm Up

Gymnastics #1 ;
Pull Ups *8 *3 (HARD > left shoulder?)

Strength #1 :
Chin Ups *5, *10Lbs*5, +10+15Lb Chain+3, +20+CHN*3, +30+CHN*3 (RM)

Skill #1 :
Snatch + Hang Snatch 40*1+1 (all full)

Strength #2 :
Snatch High Pull 95kg*3*3

Metcon #1 ;
Concept 2 Rower Intervals > 2min: 2min rest
33 calories, 34 calories, 34 calories

Stretch
Banana

Tuesday Workout :

Qigong
Elbow Warm Up

Strength #1 :
Front Squat 115*3*5

Metcon #1 ;
2 Rounds. (90 Sec Rest)
TTB *20
Squat 155Lbs *30Lbs in Chains *20

Stretch
Bar

Sunday Workout : ACTIVE RECOVERY

Qigong
Elbow Warm Up

Strength #1 :
BB BP 180Lbs *5*5

Afterparty :
True Close Grip BP #135*10*2
W-Bar Curl #45*10*2

Endurance :
Bike 6.66 Miles in 25 min

Stretch

Saturday Workout :

Qigong
Elbow Warm Up (brief)

Class Warm Up ;
Zigzag Agility ×75m
Lunges *75m
Broad Jumps *40m + Jog +2
DBL Burpee + DBL Air Squats *5

Skill #1 :
Power Snatch *10 minutes

Metcon #1 ;
3 Part (scoring last couplet)
3 Rounds 10 Min Cap
Power Snatch #95*10
HSPU *10 (Scaled Piked HSPU)
SUB 6:30
- then -
3 Rounds 10 Min Cap
Thrusters #95*10
BB BOR #95*10
SUB 6:00
- then -
3 Rounds 10 Min Cap
Box Jumps (scale 25-20)*10
TTB *10 (must learn to kip unbroken)
5:22

15 Min Rest

Strength #1 :
Snatch Pull 50*3, 70*3*2

Chest Stretch

Friday Workout #1 :

Qigong
Elbow Warm Up
Roll Quads

Skills :
Rope Climbs Static Hold *5*10-15 sec
HS
HS Alternate Hand Ups

Strength #1 :
Clean and Jerk 110Kg *1+1*3
Power Clean and Jerk 50*3*+3*3
(Grace Prep)

Metcon #1 ;
Cindy 20 Min AMRAP
Pull Ups *5
Push Ups *10
BW Squat *15
12 Rounds

Stretch
Band Dorsiflex Holds Purple *30sec*3
Coconut Water

Stretch

Wednesday Workout #2 :

Qigong
Elbow Warm Up
Dynamic Run Warm Up

Skin :
Butterfly Pull Ups *3 *3

Metcon #1 ;
Baby Badger FT
Hang Squat Clean #95*30
CTB Pull Ups *30
Run 1/4 Mile
12:59

Life

Note to those going through it (& myself)

I only feel guilty about 2 things in life; being late to appointments & eating too much sweets.

I tell you that because I have released myself from guilt about not training as much as I'd like. Art shows & injuries have pushed/ pulled me off my preferred level & frequency of training A HUNDRED times. In retrospect, I found that if I'd have eased off the training throttle by a little, most of the injuries could have been avoided.

Do you acquire guilt from being pulled kicking & screaming from "full time" training. Do you experience fear of loosing all your hard earned adaptations? How much guilt & how mal-adapted will you become if you can not train at all? I know I hate playing catch up after a period of life & / or career getting in the way of my training. But the trick is still stoking the fire while you get situated for the next big push. Feeling guilt or fear is not helpful. Now I know I'm only speaking about my own fear & guilt. I know, further, that you never copped to either emotion.

So, I remind you to be grateful & present during the time you do get to train during this transition. You are going to come out the other side of this download period STRONGER than ever!

Wednesday Workout #1 :

Qigong (identified a "new" mobility issue in left shoulder/ sh. blade)
Elbow Warm Up

Strength #1 :
Front Squat 100*5*3 (hard to stay on heels but good + knees good)
Stretch

Tuesday Workout #1 :

Qigong
Elbow Warm Up
Handstands
Light Deadlifts 155Lbs *3*3 (right groin & both knees sore)

Metcon #1 ;
Diane Ladder (7 Min Cap)
Deadlift #225 ×1, 2, 3, 4, 5
HSPU 1, 2, 3, 4, 0
Score: 25
-then -
Run 1200m in 7:24 (right knee & anterior tib sore - trying to pull with right difficult /holding hip under = difficult)

Stretch

Monday Workout :

Qigong
Elbow Warm Up
Roll Quads

Buy In :
1100m Row
GHD Sit Ups *12*2

Skill:
Muscle Up
Ring Kip (Hips to Ring) *3*3
Band Assisted Ring Muscle Up Transition Purple *3 *3

Strength #1 :
Snatch + Snatch Pull 70 *1+1, 80*0+1, 80*0(toes)+1, 80*1+1*2

Buy Out :
Dynamic Run Warm Up
GHD Russian Leg Curl *6*3 (murder on thighs)

Stretch

Sunday Workout : ACTIVE RECOVERY

During SOA

Push Ups *10*10(2 months)
Elbow Warm Up

Thursday Workout :

Qigong
Elbow Warm Up

Strength #1 :
Snatch 70*1, 70*0, 70*1, 80*1, 80*0, 80*1*2
Clean and Jerk 105*1+1*2

Stretch
Meal
2 hour break

Strength #2 :
Front Squat 125 *2 *2 (brutal to knees & quads)

Metcon #1 ;
14 Min AMRAP
Rope Assent *1 (Rx arms only)
Ball Slams 30Lbs*10
Pistols * 15 (total - bands + 2 Bumper Plates)
4 Rounds + 200m Sprint in place of climb + 10 Ball + 15 Pistols

Buy Out :
Farmers Carry 135Lbs *100m *3
Ring Push Ups *5 *3 (emphasizing ext rotation with extension)

Stretch
Kill Cliff Recovery Drink

Tuesday Workout :

Qigong
Elbow Warm Up

Strength #1 :
Power Snatch (Best triple inside of 20 min) 40*3, 50*3, 60*3, 65*3, 70*2+1 Full Snatch > failure in a power Snatch should always result in a squat Snatch.

Metcon #1 ;
Jackie
Row 1000m
Thrusters #45*50
Pull Ups *30 (broken & kipped last 20)
14:15:6

Stretch

Afterparty :
Superman Rocks *25
Half Hollow Rocks *25
Foam Roll Quads

Monday Workout : ACTIVE RECOVERY

Qigong
Elbow Warm Up

Buy In :
Versaclimber 1 min *3
Butterfly Pull Ups *10 (broken)
Seated OHP 42*10*3

Strength #1 :
BB BP 155Lbs *5*5

Afterparty :
10 DBL Unders

Roll Back
Stretch

Saturday Workout :

Qigong
Elbow Warm Up

Buy In :
1000m Row (4:47:2)
TTB *10*2
DBL Unders *20

Strength #1 :
Snatch 50*3, 70*2, 80*1, 90*1

Metcon #1:
2 Rounds for time ;
Rx = (#95/#65)
Pull Ups *15
OHS *21
Sumo Deadlift High Pulls *15
BB BOR *15
Deadlift. *12
DBL DB Farmers Carry #55*100m
18:42:6

Stretch
Yogurt/ Honey/ Banana

Joel Willis - Crossfit Coach

So this week I opened up a conversation with a great coach from Reebok Crossfit 5th Ave. Joel had a lot of good input, some of which is below. This weekend I practice Snatches, Kipping for Muscle Ups & being COACHABLE.

The goal is qualifying for Crossfit Northeastern Regionals.
"Here's what I promised:

What I know about you: Good Oly skills. Has no lungs. Needs lungs. Needs CrossFit speed and endurance. How best can I get you there with the less is better schedule?? Humph!?!?!

August and September: Is done so no need saying what you should have done then.

October and November: Speed Strength --- DE (Dynamic Effort) Training. Think band pulls, chains, speed bench, sled work, sprinting, etc, etc! How can we incorporate your Oly Skills? That's easy!!

December: Focus on your weaknesses: Your body-weight movements: gymnastics...pistols, hspu, ring work, etc, etc! Following a program like Invictus or Outlaw is good. However, you need someone, other than yourself, to program for you. We tend to be very biased when we program for ourselves. Get a coach who you trust, who competes, who has good eyes, and knows his or her shit, and take it from there.

January and February: You build Noah's Art, so to speak. You build your engine. Your doing two to three WODS a day. Moderation is essential. Trust me, you'll do fine. You want to PEAK at Regionals--granted you make it. If you follow me, you will. I usually have my clients use the Open as a tester. Why the hell not?!?!

March and April: Your Regional bound. Lucky for us northeastern folk we get to go last. So what does that mean for Joshua?? It simply means that he becomes a stud at the workouts because he's had time to practice them a million times. Come Regional time you have gone from a 39 year-old athlete who has been "training" to a 39 year-old athlete who is "practicing" his craft, working transitions, etc. Follow?

I hope this helps. "

Thursday Workout :

Qigong
Elbow Warm Up

Buy In:
3 Rounds
Side Plank *45 sec
-then-
Turkish Get Up 16kg *3, 20*3*2

Strength #1 :
Jerk 80*3, 90*3, 102*3

Metcon #1 ;
Partner WOD. (Partner holds 32kg KB while other works)
FT
100 BW Squat
100 Push Press #65 (Rx #75)
75 Box Jumps 20" (Rx 25")
50 KB SWINGS 24KG
25. Piked HSPU (Rx Full)
100m Partner Carry
20 min time cap exceeded (circa 30:00

Cool down
Stretch
Screw Cliff Recovery Drink

Wednesday Workout : ACTIVE RECOVERY

Qigong
Elbow Warm Up

Gymnastics #1 ;
Pull Ups
Chin Ups
Knee to Elbow
Toe to Bar
Kip Ups (high as possible)
Chin Grip Kip Ups

1-5 reps *3-5 sets by feal (sub capacity)

Metcon #1 ;
1/4 Mile Run
7.5mph
8.0mph
8.0mph
(brief rest > 1 min)

Stretch

Tuesday Workout :

Qigong
Elbow Warm Up

Gymnastics #1 ;
Pull Ups *5 *3
Butterfly Pull Ups *4 *3 (broken)

Strength #1 :
Clean.& Jerk 100*1+1*4
Power Snatch + Snatch 60 *1+1. 70*1+1*2

Strength #2 :
Front Squat 125 *2*5
Floor BB BP 40*5. 60*5. 80*5

Stretch
Apple

Saturday Workout :

Qigong
Elbow Warm Up

Strength #1
Snatch 90 *1, 100*1*3 <+1 miss)
Snatch Pull 100*2*2

Strength #2 : (brief)
Clean and Jerk 60*1+1, 90*1+1, 110*1+1
Clean Pull 130*3

Metcon #1 ;
FT
Deadlift #225 *20
-then -
2 Rounds
HSPU *10
DBL Unders *20
Thrusters #45*30
14:57
(large peach + 10 minutes rest)
Afterparty :
Power Snatch from 3 Heights 20Kg *3* 3
Stretch
Shake

Thursday Workout :

Qigong
Elbow Warm Up

Strength #1
Clean and Jerk. 90*1+1, 100*1+1, 110*1+1, 115*1+1*3

Strength #2 :
OHS 60*10, 70*10, 80*6! (Wrists & knees)

Buy In:
Rope Skips with 3 Burpees on every miss. (35+ Burpees in 5 minutes - feet faciatis)

Overhead (Snake Grip ) BB Holds 95Lbs *1:47! & 95*1min*3 (60 sec rest)

Metcon #1 ; RFT
5 Rounds (25 Min time cap)
Pull Ups (Purple Band) *30
Push Ups *20
4 Rounds /00:27

Stretch
Coconut Water

Tuesday Workout :

Qigong
Elbow Warm Up

Metcon #1 ;
AMRAP in 20 minutes
20" Plyo Box Jumps *7
BB BP 155Lbs *8
10 Rounds (dropped BP weight 20Lbs on last 3 Rounds)
Stretch
Protein Shake

Monday Workout :

Qigong
Elbow Warm Up

Strength #1 :
Snatch 90 *1*3 (+1 wild miss)

(ate Banana)

Technique #1 :
Full Butterfly Pull Ups *3*3

Gymnastics #1 ;
HSPU *3*3

Metcon #1 ;
9 Min AMRAP
Rope Assent *2
TTB *15
Walking Lunge *20
1 Round + 1 Assent + 15 TTB + 20 Lunges

Afterparty :
1 more Rope Assent to make a full 2 Rounds...

Stretch

Saturday Workout :

Qigong
Elbow Warm Up

Strength #1 :
Power Snatch + Snatch 60*1+1*3

Strength #2 :
OHP 165Lbs *1

Strength #3 :
Front Squat 125 *1*2

Technique #1 :
Butterfly Pull Ups *2*7

Stretch
Cliff Bar

Thursday Workout :

Qigong
Elbow Warm Up

Technique #1 :
Snatch *80*1*2

Technique #2 :
Jerk 95*1*2

Strength #1 :
BB BP 185Lbs*5

Tuesday Workout :

Qigong
Elbow Warm Up

Buy in:
DBL Unders *10 *4 (broken)

Technique #1 :
Butterfly Pull Ups *2 *8

Gymnastics #1 ;
Pull Ups *8 *9

Stretch

Monday Workout :

Qigong
Elbow Warm Up

Strength #1 :
Snatch Grip BN Jerk + OHS 80*1+2, 90*1+2*3

Technique #1 :
Drop Clean 40*2*3. 50*2*3

Metcon #1 ;
3 Rounds FT;
Row 500m
Deadlifts (BW) 205Lbs*12
Box Jumps 24"*21
18:57

Stretch

(bought 10 pack)

Saturday Workout : ACTIVE RECOVERY

Qigong
Elbow Warm Up

Technique #1 :
Snatch 50*1*5 ( knees slow and quads slowing getting under the weight)

Strength #1 :
Clean and Jerk 90kg *1+1*3 (Jerks all a bit forward)

Metcon #1 ;
1 Round
Mile Run @6mph
Row 1600m

Stretch
Coconut Water & Nuts

Thursday Workout :

Elbow Warm Up

Pull Ups *10*3
Weighted Chin Ups +35Lbs *3*3

Wednesday Workout :

Qigong
Elbow Warm Up
Foot / Ankle Rehab

Pre Party:
GHD Sit Ups *12 *2

Strength #1 :
Front Squat 60*5. 80*5. 90*5. 100*5. 105*5. 110*5

Metcon #1 ;
2 Wall Climbs
21 Burpee Pull-Ups
2 Wall Climbs
(skipped 21 Knees 2 Elbows)
(skipped 2 Wall Climbs)
21 Box Jumps (24/20in)
2 Wall Climbs
21 KB Snatch 20Kg (Rx =24/16kg)
2 Wall Climbs
21 Sumo Deadlift High Pulls (95/65lbs)
2 Wall Climbs
9:58

Technique #1 :
Band Assisted Ring Muscle Up Purple *3*2, Black *1-2*2

Metcon #2 :
Randy (for time)
BB Snatch 75Lbs *75
10:37

Stretch
Coconut Water

Tuesday Workout #1:

Qigong
Elbow Warm Up

Strength #1 :
Rack Jerk 90*1*8

Technique #1 :
Butterfly Pull Up Prep *5*3

Stretch
Protein Shake

Monday Workout :

Qigong
Elbow Warm Up

Gymnastics #1 ;
Pull Ups with light kip *3*3

Gymnastics - Technique #2 :
Butterfly Pull Ups (l"ow & groove" - Bobby) *3-5*7

Strength #1 :
Power Snatch. 70*1*3

Strength #2 :
Power Clean 90*1*3

Strength #3 :
Clean Pull 110*3. 120*3. 130*3*3

Buy Out:
Planks *1 min *2

Stretch

Saturday Workout :

Qigong
Elbow Warm Up
9am Class Simon Says Warm Up

Strength #1 :
Snatch 90*1. 95*0*2. 95*3 ( in front previous days Deadlifts having interactions with today's training)

Strength #1 :
Front Squat 125*2*3 (hard)

Gymnastics #1 ;
Pull Ups *10*3

Metcon #1 ; 11am
"Blake" 4 Rounds/ 25 (min time cap)
100m OH lunge 10Lb Plate (Rx =45)
Wall Balls 20*20
Box Jumps *30
Piked HSPU *10 (Rx = HSPU)
25 Min
3 Rounds + 100m + WB + Box

Stretch
Coconut Water

Watch "Dave Tate on Human Potential" on YouTube

https://www.youtube.com/watch?v=R7WUHVA9lqE&feature=youtube_gdata_player

Friday Workout :

Qigong
Elbow Warm Up

Pre-Party:
3 Rounds
Rack Jerk 50* 5
GHD Sit Ups *10

Strength #1 :
Jerk 110*1*5

Gymnastics #1 ;
Ring Dips *7*4

Metcon #1 ;
8 Rounds (with 25 min time cap)
60 Rope Skips (Rx = 20 DBL Unders)
Deadlift #225 *6
60 Rope Skips (as above)
10 Push Ups
18:24!

Stretch
Coconut Water l

Tuesday Workout 2 :

Qigong
Elbow Warm Up

Strength #1 :
Snatch 70*1. 80*1. 85*1*8 (+1miss)

Stretch

Tuesday Workout 1 :

Qigong
Elbow Warm Up
Left Foot Towel Exercise & Stretch

Technique #1 :
KB Turkish Get Up 12Kg *5 *3

Metcon #1 ;
20 Min AMRAP
HSPU *5
*Pistols *10
(Hand Assisted & to 15")
Pull Ups *15
4 Rounds + 5 HSPU + Pistols + 9 P.U.s

Stretch
Ice Left Hand for 8 min

Monday Workout 1 :

Heel sore post ankle/ heel treatment.

20min Bike
4 Miles in 14:47 (Level 6)
Stretch

Saturday Workout 1 :

Qigong
Elbow Warm Up (12)

Technique #1 :
Clean and Jerk 90 *1 +1 *3

Metcon #1 ;
2 Rounds for time -
25 V-Ups
Power Cleans 155Lbs *5
Front Squat 135Lbs*10
Jerk 135Lbs*5

6:47

-5 minutes rest-

Metcon #2 :
25 Pull Ups
25 Thrusters 95Lbs
Box Jumps *3 on the minute!
6:11

Afterparty : 25 DBL Unders

Stretch
Elbow Warm Up

Friday Workout 1 :

Hand improved but not quite right + left foot/ ankle sore

Qigong
Elbow Warm Up (12)

Strength #1 :
Power Snatch 40*5*2. 50 *5. 60*5. 65×5 70*5

Skills :
Rope Climb 20ft *1*3 >PR's
Handstands *3
Handstand Shifts *10*3
Jump Rope *90*3
DBL Unders *10*2 (ankle!)

Afterparty:
GHD Sit Up *8*3

Stretch

Thursday Workout 1 :

Elbow Warm Up
Pull Ups *10*4 (long rest)

Friday 09-07-12 « Reebok One

http://www.reebokcrossfitone.com/2012/09/06/friday-09-07-12/

Wednesday Workout 1 :

(Left hand still sore from broken blood vessel)

Qigong
Elbow Warm Up
Pull Ups *3 *3

Strength #1 :
Rack Jerk 90 *1.100*1. 110*1. 115*1 (bobbled it). 110*1. 105*1*3 (didn't lower any)

Strength #2 :
Front Squat 70*3. 90*3. 100*3. 110*3*5

Metcon #1 ;
Buy In: Max Rep KB Swing 24kg (75)
-then -
Two Rounds of ;
200m (400m fst by mistake)
30 Weighted GHD Hypers 25Lbs
30 Toes to Bar
15 min cap (15+ finish)

Stretch
Cool down...

Wednesday Workout 1 :

RT @ReebokCrossFit5 Strength: Deadlifts 8x3
WOD: 9.5.12
Buy In:
Max rep KB swing
2 Rounds:
200m Run
30 1-arm KB clean and jerk (24/16kg)
30 Toes to Bar

Saturday Workout 1 :

Qigong
Elbow Warm Up (12)

Strength #1 :
Snatch 90*1*5 (going for rebound)
Strength #2
Deadlift 120*3*4 (something snapped in left hand - dime sized serious pain in palm)
Strength #3 :
Squat 110 *5. 120*5. 130*5

Stretch

Wednesday Workout 1 :

Qigong
Elbow Warm Up (12)

Strength #1 :
Clean and Jerk 100*1+1*3. 110*1+1*3 (no hook grip)

Technique #1 :
LOG Clean and Push Press 60kg*2+2*3

Metcon #1
RVS Tabata GHD Sit Up (10:20>24 reps0
-then -
HSPU *1
15m Shuttle (minimizing transition)

-15 Minute Rest -

Dynamic Run Warm Up
Metcon #2 :
"Michael " Hero WOD
3 Rounds
800m Run
50 Sit Up
50 Superman
24:23
-then -
KB Incline Press 24kg *10*2

Elbow Warm Up (10)
Stretch
Chocolate Milk

Tuesday Workout :

Qigong
Elbow Warm Up
Handstands
Back Stretching

Recovery WOD :
"Cindy"
15 Min AMRAP
5 Pull Ups
10 Push Ups
15 Squats
9 Rounds completed.

Stretch
Eat

Monday Workout 1 :

Qigong
Elbow Warm Up (10)

Technique #1 :
Snatch 70 *1*3

Strength #1 :
Snatch Pull 90 *3 *3
GHD Leg Curl*6*3
GHD Sit Up*6*3
Technique #2 :
Rope Climb Hold ×15+

Technique #3 :
Muscle Up (Band Assisted) *15+

Metcon #1 ;
3 Rounds (Rx =155Lbs > I used #135)
Squat Clean *1 min
KB Swings. 56Lbs*1 min
Squat Jumps BW *1 min
Push Jerk *1 Min
Burpees *1 min
Rest *1 min
Score: 151

Stretch

Saturday Workout 2 :

(2.5 hours later)

Metcon #2 :
3 Rounds
1/4 Mile (8:34 min/mile pace)
Pull Ups *15. *12. *9

Stretch

Meal

Saturday Workout 1 :

Qigong
Elbow Warm Up

Metcon #1 ;
3 Rounds
Squat Clean 70kg*5
30" Box Jumps *10
Burpees *20

Stretch
Protein Shake

Saturday Workout 1 :

Elbow Warm Up
Qigong

Metcon #1 ;
3 Rounds
70kg Squat

Friday Workout 1 :

Elbow Warm Up
Buy In;
Pull Ups *3 *3

Strength #1
Snatch 70 *1. 80*1. 90*1. 100*1
Snatch Pull 90 *2

Strength #2 :
Rack Jerk 90 *1*3. 100*1*3

Strength #3 :
Squat 125 *3*5 (knees tender - tendons)

Stretch

Wednesday Workout 1 :

Qigong
Elbow Warm Up (12)

Strength #1 :
Power Clean 70*2. 90*2. 105*1. 110*1<pulled too long/ over hip ext - thank you Megan, 90*2

Metcon #1 ;
Rope M 95/ W 65
21-15-9-3
Sumo High Pull
Hang Power Clean
Push Jerk
Back Squat
19:28

After Party:
Chins *6*3

Stretch
Roll

Tuesday Recovery Workout :

Back Health :
Knee Hugs
Supine Torso Twist
Trunk Flexed Low Back Holds (30)

Trunk:
150 reps (Rotation, Flexion, etc)

In Park!

Monday Workout 1 :

Fst day Reebok CrossFit
Qigong
Elbow Warm Up (12)

Strength #1 :
Snatch 70 *1. 80*0. 80*1. 85*1. 90*1*4
Hang Power Snatch +How Snatch 50 *1+1*4

Row 500m

Strength #2 :
Front Squat 60*6. 80*6. 90*6. 100kg *6*3

Metcon #1 ;
EMOTM for 15min
185Lb Deadlift *6
Push Ups *9
-then-
800m Run
Scaled >
Fst 6 rounds OM + 4 rounds one every other Min - then walk/jog 800m

Roll Legs and back.
Stretch
Banana

Saturday Workout 1 :

Elbow Warm Up

Strength #1
Squat 125 *5 *4

Technique #1
Snatch 50*3. 70*2. 80*1

Technique #2 :
Clean and Jerk 80*1+1. 90 *1+1. 100 *1+1

Metcon #1 ;
(Little Eva)
800m Run
30 28kg KB Swings
15 HSPU
15 CTB Pull Ups
30 28kg KB Swings
800m Run

Stretch

Goals 2012-2013

Bodyweight 200-207Lbs  (Sub 94kg)

Strength

Snatch 125 (PR 115)

Clean and Jerk 150  (PR 142)

Chins 20  (16)

Pull Ups 16  (11)

Deadlift 500  (Dec 2011 461)

Squat 385  (Dec 2011 385)

OHP 205  (PR 200)

HSPU 15 Unbroken  (PR 8)

Milestones:

Quarter Mile sub 1:40

Run sub 7 min mile (been years since…)

Double Unders 50 Unbroken

Skills

Consecutive Kips (elbow)

HSPU Kip

Rope Accent

Muscle Ups (Ring and Bar)

Walk on Hands 10m

Named Workouts

Murph Sub 40 (Sans Pull Ups takes 45min)

King Kong “Complete at RX”

Fran Sub 7 (14ish no kipping)

Eva “respectable”

Diane “respectable”

Fight Gone Bad “respectable” (Hate Sumo High Pull)

Recent Pertinent Injuries

Elbow dislocation Dec 23^rd – treated and manageable

Hamstring strain late July in 20m Beach Uphill sprints –coming along

Thursday Workout 1 :

Light Elbow Warm Up

Metcon #1 ;
30 min Pull Ups and Chins '
Fst 50 sub 10 minutes
100 with 6:30 to spare!

Tuesday Workout 2 :

Qigong
Elbow Warm Up

Strength #1 :
Snatch 70 *1, 80*1*3

Strength (combo) #2 :
Power Snatch + Snatch BN Jerk + OH Squat. 70*1+1+3*3

Strength #3:
Jerk 80 *2 *2, 90 *1 *3

Stretch
Protein Shake

Addendum Tuesday Workout 1 :

3 Rounds of
30 DBL Unders
20 Wall Balls (#25)
10 Ring Dips

-then-
"Run" 800m

Tuesday Workout 1 :

Elbow Warm Up
Running Warm Up
Handstands

Metcon #1 ; (morning)
30 DBL Unders
20 Wall Balls (#25)
10 Ring Dips
-then-
"Run" 800m

Qigong (20)
Stretch
Protein Shake / Berries

Saturday Workout 1 :

Qigong
Elbow Warm Up (12 )

Buy in (Extended Warm Up ):
Pull Ups and Chins *3*5
Turkish Get Ups 25Lbs *3. 30*3. 40*3 (hard in realflex due to half size big-grey suede)

Technique #1 :
Hang Power Snatch + Snatch 50 *1+1. 55*1+1*3

Strength #1 :
Snatch High Pull 85*2*2

Metcon #1 ;
Rope Erg Level 7
Hand Over Hand *15
Bilat *15
Push Ups *15
3 Rounds

Stretch

Friday Workout 1 :

Qigong
Elbow Warm Up (12 )

Technique #1 :
Jerk 85*1*3

Strength #1 :
Squat 110 *5*3 (2sec pause)

Metcon #1 ;
3 HSPU
6 Parallel Pull Ups
9 DB Row Bilat 55Lbs
-then-
25 Pike Ups
25 Handstand Shifts
25 DB Crunch 55Lbs

DB Curls 30*10*3
Stretch

Tuesday Workout 2 :

Qigong
Elbow Warm Up (12)

Strength #1 :
Squat 122*5*5

Technique #1 :
Snatch 70 *1*3

Technique #2 :
Clean and Jerk 90 *1+1. 100*1+1*3

Stretch

Tuesday Workout 1 :

Qigong
Elbow Warm Up (12)

Metcon #1 ;
"light weight chipper"
30 Pull Ups
30 30" Box Jumps
30 62kg Close Grip BB BP
30 Strokes on Erg (max distance)
30 Knee to Elbow
30 24kg KB Swings

Sunday Workout 1 :

BB Complex
5 Curls+ 5 OHP + 5 RDL +5 Upright Row at 30kg
3 Rounds

Sunday Workout 1 :

BB Complex
5 Curls+ 5 OHP + 5 RDL +5 Upright Row at 30kg
3 Rounds

Saturday Workout 1 :

Qigong
Elbow Warm Up (12)

Strength #1 :
Snatch 70 *1, 75*1. 80*1. 85*1. 90*1*3

Technique #1 :
Clean and Jerk 90*1+1*6

Strength #2 :
Squat 125 *5

Stretch

Friday Workout 2 :

Qigong
Elbow Warm Up (6)

Today's WOD;
Front Squat 65kg *7 (bar from floor)
Standing 49sec on Stationary Bike
Parallel Pull Ups *14
3 Rounds for time

Friday Workout 1 :

Qigong
Elbow Warm Up (6)
Handstands
Handstands + side to side +4+3
HSPU *3 *3
Rings Dips *3 *3

Friday Workout 1 :

Qigong
Elbow Warm Up (6)
Handstands
Handstands + side to side +4+3
HSPU *3 *3
Rings Dips *3 *3

Friday Workout 1 :

Qigong
Elbow Warm Up (6)
Handstands
Handstands + side to side +4+3
HSPU *3 *3
Rings Dips *3 *3

Wednesday Workout 1 :

Qigong
Elbow Warm Up

Strength #1 :
Power Snatch +Snatch Balance (15 minute cap)
40*1+2. 50*1+2. 60*1+2.65*1+2

Strength #2 :
Snatch 70 *1 *3

Metcon #1 ;
50kg Power Snatch *5
Parallette Push Ups *12
Concept 2 Rower *15 (Damper 85%/ Max Distance)
3 Rounds

Stretch

Josh from Equinox. Question?

Hey guys.
I'm trying to find a viable way to measure/ approximate watts for interval goal setting.

On the spin bikes and water rowers at Wall St is there a way you might suggest to do that?

+ this is for my own training but I'd like to print it on my blogs if it's okay. Even if the answer is "there isn't a way."

Directing me to a link etc or however you might help me solve this would be greatly appreciated.

Good day gentlemen!

Joshua Peters
Coach
7182160680
cultureshot@hotmail.com

Tuesday Workout 1 :

Qigong
Elbow Warm Up (12)

Gymnastics #1 :
Chins *10 *2
HS *2*2
Frog Stand *2*2

Dynamic Run Warm Up

Metcon #1 ;
China + Wt 30*4
200m Sprint (8min/mile pace)
8 Rounds

Stretch

Saturday Workout 1 :

Qigong Elbow Warm Up (12)

Strength #1 Squat 120*5*5

Strength #2 : Clean and Jerk 70*1+1*3

Metcon #1 ; 5 Rounds 60kg Power Clean *3 Pull Ups *6 DBL Unders *9 -then-Hammer Row 90Lbs *10*3

Stretch

Test

Test from Blogger App

Thursday Workout #1:

Qigong Elbow Warm Up (12) +started warming up Snatch/ elbow a little funny/ did chins first and it lined right up. Chins *6 *3 Strength #1 : Snatch 60*1*3(hamstring a non-factoe) Snatch f Blocks 40 *3 *3 Metcon #1 21-15-9 OH Squat Ring Push Uos (all broken for good pace) Gymnastics #1 : Ring Thread Needle *2*2 Handstands *2*2 Stretch

Tuesday Workout #1:

Qigong Elbow Warm Up (12) Strength #1 : Power Clean 60 *3 *3 Metcon #1 ; Fran 21-15-9 42 kg Thrusters Pull Ups (no kipping)

Thursday Workout 1 :

Qigong Elbow Warm Up (12) +started warming up Snatch/ elbow a little funny/ did chins first and it lined right up. Chins *6 *3 Strength #1 : Snatch 60*1*3(hamstring a non-factoe) Snatch f Blocks 40 *3 *3

Metcon #1 21-15-9 OH Squat Ring Push Uos (all broken for good pace)

Gymnastics #1 : Ring Thread Needle *2*2 Handstands *2*2

Stretch

Monday Workout 1 :

Qigong Elbow Warm Up (24)

Strength #1 : Squat 110 ×5 *5

Gymnastics #1 : HSPU *2 *5

Tuesday Workout 1 :

Qigong Elbow Warm Up (12)

Strength #1 : Power Clean 60 *3 *3

Metcon #1 ; Fran 21-15-9 42 kg Thrusters Pull Ups (no kipping)

Stretch

Saturday Workout 1 :

Qigong
Elbow Warm Up (12)

Strength #1
Squat 120*5*5

Strength #2 :
Clean and Jerk 70*1+1*3

Metcon #1 ;
5 Rounds
60kg Power Clean *3
Pull Ups *6
DBL Unders *9
-then-
Hammer Row 90Lbs *10*3

Stretch

Friday Workout 1 :

Full Qigong (24)
Elbow Warm Up (24)
Supine Neck Stretch
Back Stretch

Thursday Workout 1 :

Elbow Warm Up
Power Snatch 50*3*3
Power Snatch + Snatch f Blocks 40 *1+1*3

Gymnastics #1
Chins *10/*11/*10
***(elbow won't straighten all the way)
Incline DB Curl 17.5Lbs *10 (3 twists each rep)

Stretch
Fruit Protein Shake

Wednesday Workout 1 :

Squat 107*5*5
Elbow Warm Up
Push Jerk 60 *5*5
Stretch
Qigong

Monday Workout 1 :

Elbow Warm Up (12)
Handstands *3 *3
50 DBL Unders (broken-very)

Gymnastics #1 :
Pull Ups and Chins for 30 min
89 reps

Qigong
Stretch
Roll Hamstring (swollen)
Stretch

Sunday Workout 1 :

Elbow Warm Up

Strength #1
Squat 105*5*5
BB BP 85 *5 *5
Deadlift 115 *5 *5 (no eccentric sets 4-5 > rt hamb)
DB Shrug 65Lbs *5*5
Stretch
Coconut Water

Friday Workout 1 :

Qigong
Elbow Warm Up

Handstands
Dynamic Run Warm Up

Gymnastics #1 :
HSPU on the minute every minute
*1*30
(Neck popped between rep 8-9)

Stretch

Thursday Workout 1 :

3 day hiatus for right hamstring and sensitive left elbow.
(full elbow and dynamic run warm up on Tuesday)

Elbow Warm Up
Qigong
Pull Ups *7*3

Power Snatch + OH Sq 50*3+3*3
Squat 100kg *5*5
Stretch

Sunday Workout 1 :

Qigong
Elbow Warm Up

70 Push Ups
70 BW Squats
7 20m Uphill Sand Sprints
(right hamstring cranky)
70 Crunches

Saturday Workout 1 :

Qigong
Elbow Warm Up

Chins *6 *3
Front Squat 120*3*5
(elbow out)
Wide DAC 15*25 (top half only)
Throwing Smith BP 65 *25
Stretch

Friday Workout 1 :

Dynamic Run Warm Up
200m Shuttle *3 (22 lengths each)
Monkey Bar Play
Stretch

Thursday Workout 1 :

Qigong
Elbow Warm Up

Strength #1
Clean and Jerk 110 *1+1. 115 *1+1*3
Technique #1 :
Snatch +"ride it down" 40*5. 50*4. 60*2. 70*2

Strength #2 :
BHN Snatch Grip Jerk + OH SQ
40*1+5. 50*1+4. 60*1+3. 70*1+2. 80*1+1. 90*1+1 (ran out of time)

Stretch

Wednesday Workout 1 :

Qigong
Elbow Warm Up

Gymnastics #1 :
Pull Ups *10 *2. *8
Weighted Parallel Pull Ups +30*3*3

Metcon #1 ;
(Pillow Fight Gone Bad)
3 Rounds
Rower 1 Min
20" Box Jump 1 min
45Lbs DB Push Press 1 min
32Kg KB High Pull 1 min
Rest 1 min

Stretch
Roll
Shower

Tuesday Workout 1 :

Qigong
Elbow Warm Up

Gymnastics #1 :
HSPU *2*3

Strength #1 :
Snatch 70 *1. 80 *1*5 (+1 miss in front)
Power Snatch + Snatch f Blocks (10") 70*1+1*3
(watch pre-shrug)

Strength #2 :
Clean Pull 100*3. 130*3. 140*3

Stretch

Sunday Workout :

Qigong
Elbow Warm Up

3/4 Mile @2 % 6 6.5mph

Snatch 70 *2, 75*2 *3
Clean and Jerk 90 *1 +1,100*1 +1, 110 *1 +1 *2
Squat 137 *2*2

3/4 Mile @2 % 6- 6.5mph

Stretch

Saturday Workout :

Qigong
Elbow Warm Up
Ring Dips *3*3
Rings Thread Needle
Handstands
Crow
Rt Hand Freeze

(play for 30min)

Friday Workout 1 :

Elbow Warm Up
90 Pull Ups and Chins in 30min
Qigong
Pillared Pikes *20*2
Supine Rotation *10
Stretch

Workout 1 :

Deadlift 400Lbs*1
No preamble no warm up

Wednesday Workout 2:

Chins *5
Weighted Chins +25*3 *3
Elbow Warm Up (12)

Wednesday Workout 1 :

3 Rounds of the following with minute rest between each round.;
Max parallel pull ups in a minute
Max 25" box jump /min
Max Reciprocal rope slam /min

Weighted pull ups tonight

Tuesday Workout 1 :

Elbow Warm Up (12)
Qigong (20)

Strength #1
Snatch High Pull + Snatch 70 *1+1*3

Metcon #1 ;
3 Rounds
200m Sprint (6:07 mph/mi pace)
98Lbs Snatch *10
21min (last 32min)

Stretch

Tuesday Workout 1:

Elbow Warm Up (12)
Qigong (20)

Strength #1
Snatch High Pull + Snatch 70 *1+1*3

Metcon #1 ;
3 Rounds
200m Sprint (6:07 mph/mi pace)
98Lbs Snatch *10
21min (last 32min)

Stretch

Saturday Workout :

Qigong (12)
Elbow Warm Up (24)

Strength #1
Front Squat 125 *3 *3

Strength #2
Power Clean and Jerk 80×1+1, 90+1+1, 100*1+1

Skill/ Volume #1
Power Clean 90*2*3
Snatch High Pull 90 *3 *3

Gymnastics #1
Piked HSPU *5 *3
Crow *3 *2
Bridge *3 *2 (Neck Bridge)

Stretch
Protein Shake

Thursday Workout :

Qigong (12) Elbow Warm Up (12)

HSPU *1 *5 Close Grip BB BP 52 *12 *5

1/4 Mile @2% 6:38/mi pace 6:31/mi 6:31/mi

Stretch

Thursday Workout 2 :

Qigong (12)
Elbow Warm Up (12)

Strength #1
Clean and Jerk 110*1+1*5

Metcon #1 ;
12-9-6
45kg OH Squat
100kg Deadlift
Stretch

Tuesday Workout :

Pull Ups and Chins (82 total fst two sets 10 unbroken)
PVC OH Squat *10 *3
Elbow Warm Up (6)
Qigong (6)
Snatch 50*2. 60 *2. 70 *2. 75 *2. 80 *2. 60 *2*3
Stretch

Saturday Workout :

Elbow Warm Up
Qigong (6)
Snatch 80 *0, 80 *1. 90 *1. 90 *0 *4
(not managing weight overhead -tough surface to pull from)
Clean and Jerk 100 *1+ 1. 115*1+ 1
Deadlift 145*3 *3

Gymnastics #1
Handstands *3 *2
Crow *3*2
Kip Swing Bar Play
(can't yet hop+ re-grab bar yet -elbow)
Stretch
Chocolate Coconut Water
15min cool down walk...

Friday Workout :

Train > 20 Min Steady State Run (Prospect Park) > Tabata Push Up (61) > #summerfrssh

Thursday Workout :

Elbow Warm Up
Snatch 70 *1 *3 (hard?)
Clean 90 *1, 110 *1
Stretch

Wednesday Workout :

Qigong (20)
Elbow Warm Up (20)

Gymnastics #1 :
Parallel Pull Ups *10 *2, *9+ 1
Weighted Chins + 15 *3 *3
Stretch

Tuesday Workout :

Qigong (12)
Elbow Warm Up

Strength #1
Squat 125 *3, 145*3, 125 *3

Technique #1
Rack Jerk 93 *2 *3

Metcon #1:
60kg Hang Power Clean *3 on the min/ 10 minutes (couldn't maintain hook grip in rack position?)

Gymnastics #1
Hanging Pike Up *20 *2
Light Stretch

Saturday Workout :

Elbow Warm Up
Power Snatch + Snatch 50 *2+ 1*2
Qigong (6)
Snatch 70×1 80*1 90 *1*4 <+ 1 miss tired...
Snatch High Pull 90 *3 *3
Deadlift 140 × 3 *3
Stretch
Eat

Wednesday Workout :

Elbow Warm Up
OHP 65 *3 *2, 65 *2
Rack Jerk 90 *2 *3
(elbow fine to lower load -fst time)
Stretch
Fruit *Yogurt *Honey

Friday Workout :

1/2 mile 8:42 pave
50 Pull Ups and Chins (*5 *10)
1/2 mile 8:20 pace
Stretch

Wednesday Workout :

1/2 Banana and small glass Coconut Water
Elbow Warm Up
Modified Mini Helen;
(fst workout in Reebok Real Flex)
400m Run @8. 5mph
55Lb DB Swing *21
Push Ups *12
3 Rounds
Pull Ups *6 *2
Chins *6 *2
Stretch
Shower
Breakfast

Friday Workout :

QiGong (20)
Elbow Warm Up (20)
Hambstring Myofacial Release (MB)
Low Row 100 *10 *10
Stretch

Sunday Workout :

Elbow Warm Up
QIGONG

Front Squat 112*3 *3 (tibia/fibia snapped back into place -knee now fine)
Clean 80*3, 90 *3, 95 *3
Power Clean 75 *5, 80 *5 *3
Chins *3, + 20 *3 *3
Stretch

Tuesday Workout :

QiGong (12)
Elbow Warm Up
Parallel Pull Ups *7 *2
Chins *7 *2
Pull Ups *3 *3
Power Snatch 60 *2+ OH SQ *3
Snatch High Pull 70 *3, 80 *3, 90 *3
Sled Pull (cable and harness) 75Lbs *5 *3
Fool didn't Stretch!

Monday Workout :

QiGong (12)
Elbow Warm Up

Murph
Mile Run
(no pull ups -elbow)
200 Push Ups (20" fence)
300 BW Squats
Mile Run
Time 45min

Saturday Workout :

QiGong (12)
Elbow Warm Up
Clean and Jerk 85 *1+ 2, 95 *1+ 1, 110 *1+ 1 *6
Snatch 70 *0, 70*1, 80 *1 *4
Stretch

Friday Workout :

Elbow Warm Up
Parallel Pull Ups *8 *3
Pull Ups *6 *3
Chins *4 *3
Parallel Wide Pull Ups *3
BHN Pull Ups (1/2) *3
HSPU *2 *3

Thursday Workout :

Elbow Warm Up (12)
Front Squat 125 *2 *8

Gymnastics Skills
Handstands
Ring Dips *3 *3
Ring Push Ups *3 *3
Ring Thread Needle
Ring Pike Ups
Ring Knee Ups
Stretch

Tuesday Workout :

QiGong (6)
Pull Up *6 *3
Chins *5 *2

<hour break + sweet potato
Couplet ;
Turkish Get Up 30 *4
100m DB Farmers Walk 75Lbs
Snatch 70 *2, 80 *1 *3
Stretch

Monday Workout :

QiGong (12)
Triplet:
3 Handstands
3 Frog Stands
3 Bridges

OHP 62 *5 *5
Power Clean and Jerk 70 *2+ 2, 85*+ 1+ 2

(2. 5 hour break)
Run Warm Up
Couplet ;
200m Shuttle (11)
98Lbs Push Press
5 Rounds

Saturday Workout :

QiGong (12)
Handstands
HSPU *1 *3
Couplet ;
Snatch 60 *2, 70 *1 *3
Chins *5 *4

Clean and Jerk 80 *1 + 1, 90 *1 + 1. 100 *1+ 1
Clean 110kg *1 *5

Couplet ;
Mile @2% 9 min pace
100kg Deadlift *15
(One Round!)
Stretch

Thursday Workout :

Qigong
Shoulder/Rib (6)
Elbow Warm Up (12)
Couplet ;
3 Rounds
Turkish Get Up 30 *3
Parallel Pull Ups *6
Then
Triplet;
Back Bridge *3
Frog Stands *3
Handstands *3
3 Rounds
Then
Couplet ;
Chins *6
Parallelette Push Ups *12
3 Rounds
Rsst ten minutes /then
Power Clean + Jerk 70 *2 + 2, 80 *2 + 2, 85 *2 + 1 *2
Snatch High Pull 90 *3 *2
Stretch
Protein Shake

Tuesday Workout :

Chi Gong
Elbow Warm Up (12 )
Brief Shoulder / Rib (6)

Snatch 50 *2 *3

Couplet ;
4 Rounds
Snatch + OH Sq 50 *1+ 6
DB Farmers Walk 75Lbs *40m

Squat 110kg *5 125 *5 102 *5
Stretch

Monday Workout :

Chi Gong
Elbow Warm Up
Couplet ;
1/4 Mile Sprint
8.5mph. 9.0mph *3
w
DB Deadlift 55Lbs *15 *4
Low Row up to 135Lbs *8
Stretch

Sunday Workout :

Chi Gong
Elbow Warm Up
Handstands *3 *3
Frog Stands *3 *3
HSPU *1 *3

Friday Workout :

Chi Gong
Shoulders / Twist (24)
Elbow Warm Up (24)
Practice Standing 2min

(2 hours break)

Run 1/2 mile in 2:29*3 (8. 6mph -treadmill read 11.3mph)
Stretch

(2 hours break)

Handstands *3 *3
3RM DB Turkish Get Up
20 *3/ 30 *3/ 35 *3/ 40 *3
(which determines DB Snatch)
DB Snatch 40Lbs *10*3
Lat PD 100 *10 *5
Lat PD Sup. 100 *10 *2 (attention to pulling elbows in as pulling down)
Stretch

Wednesday Workout :

Chi Gong
Elbow Warm Up (24)
Push Ups *10 *3
BW Squat *10 *3
Dips *5 *3 <fst time painless
Clean and Jerk 100 *1 + 1 *4
Power Clean 50 *15
Snatch + OH Sq 40 *1+ 6 50 *1+ 6 *3
Mile at 9:31 pace (treadmill)
Fall down
Stretch

Monday Training

Chi Gong
Elbow Warm Up
Practice Standing
3 Types Standing Rotation
Run Warm Up
Ring
Parallel Pull Ups *6 *3
Thread Needle *2 *3
Parallel Horizontal Pull Ups *10 *3
Couplet:
Snatch Ladder 50 *3 60 *2 70 *1
1/5 Mile Sprint 8.5mph @2%
Front Squat 125 *3
Stretch

Saturday Workout :

Elbow Warm Up
Clean and Jerk 90 *1+ 1 100 *1+ 1 *3
Snatch High Pull 90 *3 *3
Frog Stands
Rib/Shoulder Mobility
Handstands
Elbow Warm Up
Stretch

Friday Workout :

Spd Bag
Chi Gong for Shoulder and Ribs (qua)
Handstand *3 *2
Close Gripper BP 50 *6 *3
Chins *6 *3
Elbow Warm Up
Spd Bag

Tuesday Workout :

ELBOW WARM UP
Diagonal Chops
Snatch 70 *2 *3

Couplet ;
Parallette Push Ups *10
100 Deadlift w/ Eccentric *5
7 rounds

20m Shuttles *44 (800m total on hardwood)
Dynamic Run Warm Up

Hammer Curls 30Lbs *10 *3
3-Way Wilson (3WW) Curl 17.5 *10 *2
Stretch

Monday Workout :

Elbow Warm Up
Squat 135 *5 92 *10 *2
OHP 52 *5 *6
Lat PD Sup. 105 *15*2
Whip Crunch *20*2
Stretch

Saturday Workout :

Elbow Warm Up
Snatch 70 *1 *3
Clean and Jerk 70 *1+ 1 90*1+ 1 100 *1 + 1
Power Clean 50 *12
Front Squat 100 *3 *3
Stretch

Friday Workout :

Elbow Warm Up
BW Squat *12 *2
Sword Hand
OHP 45 *10. 50 *8 55 *5 *3
Parallel Pull Ups *5 *3
Low Row 135Lbs *5*3
Stretch

Thursday Workout :

"20"min recovery run
Stairs 6 flights (up)
Elbow Warm Up
BW Squat *12 *3
Stand Sword Twist
Stand Sword Angle Twist
Hang Snatch Power Shrug *12 *3
Stretch

Tuesday Workout:

Elbow Warm Up
Chins *4 *3
Clean and Jerk 90 *2+ 2 *3
Rings "skin the cat" *1 *6 (finally one full)
Power Snatch 40 *11
Parallette Push Ups *10 *3
Elbow Warm Up (again -a little jammed up)
Stretch
Paleo Bar

Saturday Workout :

Elbow Warm Up
Parallel Pull Downs
Back Health Warm Up Lumbar
Parallel Pull Ups *4 *4
Snatch 60 *2 + 3
Snatch High Pull 70 *3 90 *3 100 *3
Squat 142 *3
Stretch

Friday Workout :

Elbow Warm Up
Parallel Pull Downs up to 120Lbs *10 + Drop Set 100 *10 + 85 *10
Clean and Jerk 85 *2+ 2*3
Power Clean 50 *10
OHP 42 *10 *3
Stretch

Wednesday Workout:

Elbow Warm Up
Parallel Pull Downs 85Lbs *10 100 *8 120 *6
Paralleled Push Ups *10 *8.*6
Parallel Pull Ups *3 *3
Snatch 40 *3 50 *3 60 *3 *3
Front Squat 85 *3 *3
Stretch

Goal:
Fast Quarter and 6 minute Mile
Build Base 20min Runs
1/4 mile repeats

Monday Workout :

Elbow Warm Up
Parallel Pull Ups *4 *3 + Hanging Knee Ups *8 *3
Clean 70 *3 *3 (felt really good in elbow)
3 ROUNDS of the following :
1/4 Mile Sprint (8/ 9/ 9.5 in 1/8 & 1/8)
220Lb Trap Bar Deadlift
Lots of breaks...
Stretch

Saturday Workout :

Squat 115 *5 125*5 135*5
Snatch 50 *3 *3
OHP 42 *10 *3
Parallel Lat PD 120 *10 *2

Tuesday Workout 2:

Snatch 50*3 60 *3 *2
OHP 40 *10 50 *10 55*9
Push Press 42*5 *5
Stretch

Tuesday Workout :

Elbow Warm Up
Plank (knuckles) 30 sec
Low Row *10 *3
Cable Push Downs *10 *3
Parallel Pull Ups *3 *5

Sunday Workout :

Cable Push Downs and Unilateral Pull Downs *15+ 15*4
DB Shrugs 85Lbs*10*4
Hand Release Push Ups *10 *4
1/2 Mile @2% 7.2mph ×2
Stretch

Saturday Workout

Clean and Jerk 70×1+ 2*3 Squat 130*3 *3 Drop Snatch 40 *3*3 Plate Crunch + Russian Twist 10×20+ 10 Plate Kickbacks 5kg *10 Stretch

Thursday Workout :

Elbow Warm Up
Clean and Jerk 70*1+ 1 *6
Snatch High Pull 50 *3 70 *3 90*3
Deadlift 130*3 *3
OHP 30*10 40 *3 50 *3
Artie Crunch *10*5
Push Ups on plates *10 *5
Stretch

Wednesday Workout :

Snatch 40*3 *3
Lat PD 100*15 120*10
Parallel Pull Ups *3 *3
150m Sprints @2%
8. 5
9. 5
10
10. 2
9. 7mph
Stretch

Monday Workout :

Elbow Warm Up
Clean 40 *3*3
Squat 125 *5 *3
Deadlift 70 *12*3
Handstand
Stretch

3 hour break
1/4 Mile @2 %
8.0mph / 8.5mph / 9.5mph
Back Care
Stretch

Sunday Workout 2;

Snatch Complex 30*3+ 3+ 3*3
DB Step Ups 75 Lbs× 3 *3
Neck Extra 10Lbs×10+ Neck Retraction *10*2
Hand Release Push Up *10*3
Crunches *50
Back Stretch

Elbow Warm Up
Parallel Pulldown 120*10
Pushdowns 100*10
DB Shrug 90Lbs *10*2

Friday Workout ;

Elbow Warm Up (no planks)
Straight Arm Pushdowns *20×3
Parallette Push Up *7 *5
Low Row *15*3
DB Shrug 65Lbs *20*2

Thursday Workout ;

Elbow Warm Up
Squat 110 *10 *3
(pack neck back)
OHP 40 *10 *3
Deadlift 130 *3×3
Stretch

Tuesday Workout :

First Workout :
Elbow Warm Up Run Warm Up
1/4 Mile @2 % 8.5mph*2
Pushdowns Pulldown Low Row
DB Shrug. 75×10*3
Paralleled Push Up *3*3
Knee Ups *15*2
Stretch

Tuesday Workout ;

Second Workout :
Snatch 30 *3*3
Jerk 30=3*3
Push Ups *5*3
Stretch

Friday Workout ;

Elbow Warm Up
Planks (single arm)
Squat 130 *1*3
OHP 30*5 *5
Trap Bar Deadlift 125*3*3
Stretch

Tuesday Workout ;

Morning.
Elbow Warm Up (24)

Afternoon.
Elbow Warm Up (24)
Planks 30sec *4 (various hand position)
Snatch Power Shrug 40 *5 *3
Clean Power Shrug 50 *5 *3
OHP 20 *10 30 *10

Sunday Workout ;

Trap Bar Deadlift 110kg *5*3
Elbow Warm Up
Trap Bar Shrug 65*15 95*15 110*10+ 5
Low Row 85Lb*10*3
w
Rope Pushdown 45Lbs*10*3

Wednesday Workout ;

Dynamic Run Warm Up
1/2 mile 7.0mph*2
Elbow Warm Up
Abs
Stretch

Tuesday Workout ;

Squat 102 *5 *3
Elbow Warm Up
Planks
OHP + Jerk 20*5+ 5*3
Snatch 20*3*3
DB Shrug 80Lbs*10*3
Rope Push Down 35*10*2
Low Row 85*10*2
Jump Rope. *50 *2
Stretch

Friday Workout ;

Squat 85*10 100*10 125 *10
Elbow Warm Up
Trap Bar Deadlift 70*5*3
Trap Bar Shrug 70*10*3
Dynamic Run Warm Up
Stretch

Tuesday Workout ;

Squat 125*3*3
DB Shrug 55Lb *10*3
Dynamic Run Warm Up
7. 0mph Mile
Stretch

Saturday Workout ;

Elbow Warm Up
Jerk Stick *5 *5
OH Squat Stick *5 *5
Squat 110*5 120+*5 130*5 140*5
Hyper *15 *2
Jump Rope *50*2
Stretch

Wednesday Workout ;

Elbow Warm Up
Run Warm Up
Box Jump 35"*5 *3
Tabata Treadmill 9.5mph @2%
Squat 100*10 *3(2min)
Bent Leg Goodmorning 60 *10 *3
Stretch

Wednesday Workout ;

Box Jump 20"*5*2 30*3*3
Jerk Jacks *3*3
Dislocates and Elbow Warm Up
Squat 125*3*3
1/4 Mile @2 % 9mph*2
Stretch

Monday Workout ;

Long Elbow Warm Up
PVC Snatch Grip Pass Through (not able to go full range)
Bent Leg Goodmorning 92*5*3
Kelso Shrugs 85*5 92*5
Mile @6. 5mph
Stretch

Friday Workout ;

Box Jump 20"*7 25"*5 30"*3 35"*2 40"*1
Jerk Jacks *5*3
Squat 300Lbs *2×14 (on the minute)
Stretch

Wednesday Workout ;

Squat 102*5 *5
Kelso Shrugs 85*10 *3
Stretch

Wednesday Workout ;

Treadmill,;
Key : distance, speed, rest
1/4 @9. 0mph (3min)
1/4 @9. 5mph (4min)
1/5 @9. 0mph (4+ min)
1/10 @9. 5mph
Stretch

Friday Workout ;

Handstand
Frogstand
Snatch 70*1*3
Squat 145*3*3
Lat Pulldown Varied 100 *10 *8
Stretch

Sunday Workout ;

Snatch 70*2 80 *2*2
Squat 135*5*3
Lat Pulldown Varied 100*10*6
Stretch
(tired)

Friday 10:49pm

Elbow is as straight as it's been a few weeks. Weird. Tons of misses in front snatching today... Not for nuthin I guess.

Friday Workout ;

Power Snatch + Sn Balance + OH Squat 40*1+ 1+ 1*5
Snatch. 80*1(2) 80*2(1) 80*3(all in front)
Tired/ ate immediately.

Thursday Workout ;

Pulldown 85*10*10
Tabata 9.2mph @2% Treadmill
Stretch

Saturday Workout ;

Snatch 80*3 80*2+ 0*2 (1miss on each set/ close)
Clean and Jerk 100*1+ 1 110*1+ 1 120*1+ 1
Snatch High Pull 90×2 100*2 110*2
Stretch
Gripper T*8*2

Thursday Workout ;

Snatch 80*2*3
Clean + Jerk 90*2+ 1*3
OHP 60*5*3
Snatch Jumping High Pull 70*1 90*1 100*1
Gripper T*5*3
Stretch

Tuesday. Workout ;

Squat 125*3*5
Snatch Power Shrug 60*3 80*3 105*3*3
Lat Pulldown 85*10*3 (3dif/ wide, BHN, Narrow Supinatdd)
Stretch

Monday Workout ;

Dynamic Run Warm Up
Dips *10*3
Hanging Scap =15*3(attention to pinky and ring finger gripping)
Hand Stands on Wall
Frog Pose
6. 5mph Mile@2%
Stretch

Saturday Workout ;

DB Bench 50*10*2
DB Shrug 70*10*2
DB Concentration Curl 15*10*2

Friday Workout ;

Snatch 70 *3*3
Clean 90*1*3
Front Squat 112*3*3
Stretch

Tuesday Workout ;

Snatch Deadlift 102kg *5*3
Squat 150 *5
Neck 15*15 forward and back
Neck 45degree*15 each
DB Shrug 75Lbs *10*2
Stretch

Monday Workout ;

Dynamic Run Warm Up
Gymnastics Warm Up
Sprint 1/4 Mile @2 % 6:00pace *3 (5min)
OHP 50×5 60 *5*2 60*4!
Lat Pulldown 80*10 80*10(BHN)
Stretch
Chocolate Milk

Saturday Workout ;

Snatch 60*3*3
Clean and Jerk 70*2+ 2*3
Front Squat. 95*3*3
Stretch
Elbow on mend...

Wednesday Workout ;

Squat 150*1*5
OHP 50*5*5
Jerk 50*3*3
Gripper *3*3
Stretch

Monday Workout ;

Gymnastics Warm Up
Snatch 40*3*3
Clean. 50*3*3
Dynamic Run Warm Up
Mile 9:16
Front Squat 60*3 85*3 *3
Stretch

Saturday Workout ;

Dynamic Run Warm Up
3 Rounds
Handstand *3
Frog Stand *3
Hanging Scap *10

Tabata. Run 9mph @2%
Squat 125*5 138*5
Stretch
Gripper *3*3

Friday Workout ;

Snatch 20*3*3
Clean. 20*3*3
Jerk *3
Front Squat 60 *3*3
Rack Dead 60*5 85*3*3
Stretch

Arm is now straight!? mid forearm is still got some not initial...

Tuesday Workout ;

Squat
3 Warm Ups
Goal 300*2 on the minute AMRAP
12 Completed
Gripper *3*3
Stretch

Monday Workout ;

1/4 Mile Treadmill
7.5/ 8.0/ 8.5/ 8.5mph
Stretch