Saturday Workout #1 : 042713

Rehab Elbow on 042513

Warm Ups
Roll
Run Warm Up

Gymnastics #1 ;
20" Box Jumps *8*5

Strength #1 :
Squat 122*5*3

Gymnastics #2 :
Dips *5*5

Stretch

Tuesday Workout #1 : 042313

Run Warm Ups
200m Run

10* 50' Hill Sprints

Stretch

Monday Workout #1 : 042213

Gymnastics #1 ;
10 Rope Climbs (equipment issues-RealFlex 2 no good for climbing)
"pull with left foot and lean back + friction + rope all on shoes (not shin) " Coach Megan
30 Min Timecap
21:00
-fruit between -
Strength #1 :
Snatch 65*3*3 (knee better)
Snatch Pulls from 3 Heights
65*1+1+1, 82*1+1+1, 89*1+1+1 (top down + touch and go)

Buy Out :
50 #20 Wall Balls (20/10/10/10+3 misses)

Stretch
Latte coconut water + protein

Sunday Workout #1 : Recovery 042113

Jog 1/2 Mile
50 DBL Unders
Stretch

Saturday Workout #1 : 032013

Warm Ups

Strength #1 :
Xfit Hoboken Sq Workout
OH Squat 50*5, 60*5, 70*5, 80*5*2 (from rack)
Front Squat (no strap in left hand) 70*3, 100*3, 110*3*3
Back Squat 100*1, 130*1, 150*1(hard!)

Gymnastics #1 ;
Pull Ups * 5 * 3
Weighted Pull Ups +5kg*5*3

Stretch
2 Brazil Nuts

Thursday Workout #1 :

Warm Ups
Roll

Buy In :
30 HSPU (to AbMat)
5-8-8-9

Strength #1 :
Power Snatch + Snatch 40*3+3, 50*3+1, 60*3+1*3

Metcon #1
Barbell Complex
3 Rounds (2 min rest)
Power Clean
Squat Clean
Push Jerk
Back Squat
Rear Push Jerk
Split Jerk
#165

Strength #2 :
BB BP #215*5*3

Stretch
Coconut Water + Scoop Protein

Caveman Sliders & heaping serving Chinese Broccoli

Wednesday Workout #1 : 032513

Warm Ups
Roll

Buy in :
25 Butterfly Pull Ups (broken >4)

Metcon
3 rounds for time
15 air squats
15 toes to bar (> string 5)
15 box jump overs 20″
15 hand release push-ups
09:17:97

Stretch

Tuesday Workout #1 :

Morning :
Warm Ups
Roll lats, quads, IT bands

Afternoon
Skills :
Jump Rope *100
Jump Rope High/Tempo *100
Double Unders *100 (broken) > longest string =7

Stretch
1/2 Kobe burger, kale, strawberries, pine nuts

Sunday Workout #1 :

Warm Ups
Roll lats

Strength #1 :
Clean and Jerk
1a. 72*1+1*5
1b. 90*1+1*5

Danny C. " RVS negative clean...then squat = timing issue." - protecting knee or not?

"Tension in quad before initial dip - soft knee avoids studder... "

Stretch
Chocolate Milk

Monday Workout #1 :

Morning Warm Ups
Roll

1000m Row 03:55
5Rm OHP (10 Min Time Cap) 145*5, 150*3
1000m Row 04:18

Exhausted...
Stretch
Yogurt honey Brazil nuts

Friday Workout #1 :

Warm Ups
Dynamic Run Warm Up
Light Stretch
Roll Back & Lats (early morning)

Gymnastics #1 ;
HS
HeS (prep no supports)
HeS Wall
Kipping HSPU * 1 * 3

Metcon #1 ;
For Time
2 Mile Run
"Negative Split" 49/51
10:20/ascending every 1/4 Mile
18:47

Strength #1 :
BB BP #145*10*10

Assistance #1 : BO DB Fly 15*10*2

Stretch
Myofacial Release Feet (plate)

Thursday Workout #1 :

Buy In :
6 Rounds NFT
Power Snatch 50*3 (working touch & go-right wrist jammed up)
Butterfly Pull Ups *5 (strings 2-3)
***PR 4 BF Pull Ups Unbroken!
Paul - "head forward wind up knees back"

Metcon #1 ;
8 Min Erg Bike
2.43 miles
82 cal
123 avg watts

Stretch
Chocolate Milk

Tuesday Workout #1 :

Warm Ups
Roll lats, quads, IT bands

Buy In :
50 DBL Unders

Skills :
Squat Clean 40*3*3

Metcon #1 ;
21-15-9 For Time
#135 Power Clean
Ring Dips
12:20:3

Stretch
Sweet Potato / egg/ 2 bites bison

Saturday Workout #1 : 040613

Warm Ups (brief) Elbow feels good!

Metcon #1 ; 4 Min AMRAP (score 90 rwpsin 4min & add 4 min perpetually) 15 #100 Thrusters 15 CTB Pull Ups

Strength #1 : Front Squat 110*1*4

Gymnastics #1 ; Butterfly Pull Ups *2*5

Stretch Chocolate Milk

Sunday Workout #1 : 040713

Warm Ups (brief)

Strength #1 :
OHP 40*5, 50*5, 60*5*3
Push Jerk 50*3, 60*3, 65*3
Split Jerk. 50*2, 70*1, 80*1, 90*1*2

Barely made train! (Murray Hill)

Friday Workout #1 :

Warm Ups ( mellow)

Strength #1 :
Power Snatch + Snatch 62*1+1*3
Snatch High Pull 80 *2*4

Metcon #1 ;
Row 1000m 03:46:6 damper 8.5 splits = fst 500m 01:46/ 2nd 500m 1:54

Stretch
Dark chocolate.

Tuesday Workout #1 :

Warm Ups
Roll lats, quads, IT bands

Buy In :
5 Rounds
9 DBL Unders (5 = longest string)
3-5 Muscle Up Technique (Kipping Ring Row)

Gymnastics #1
Ring Dips *3*3

Strength #1 :
Front Squat 105*3*3

Metcon
7 Rounds
7 #75 Shoulder to OH
7 #44 KB Swings
7 Burpees
5 Rounds + 15

Finish 11:21

Sunday Workout #1 :

BW : #202.4

Warm Ups

Buy In :
3 Rounds
2 HSPU
3 Box Jumps
5 Pull Ups
7 DBL Unders

Strength #1 :
Snatch 60*3*3

Strength #2 :
BB BP. #185 *5*3

Metcon #1 ;
4 Rounds for Time
250m Row
15 Burpee Plate Jumps
11:15

Stretch
Progenex Recovery
Banana
With Ms. Carter