Wednesday 12/11/13

row 500m

deadlift X5
95, 135, 185, 235, 235, 235

Row 3 rds
300m
30 secs rest

.58
1.03
1.07

191

Tuesday 12/10/13

Row 500m

Bench press
135X10, 155X10, 165X5, 175X4, 155X5, 155X5

Run on treadmill

Total 11 minutes
interval up to 10 and incline at 3
4 rds of 1 minute on and 30 sec off
4 rds of 30 sec on and 30 sec off

192

Monday 12/9/13

Row 1k  ~ 4 minutes

Shoulder press X5 @ 95#
5 sets

5 sets of 20 KB sings.
rest one minute between

194

Tuesday 12/3/13

Bench press
135X10, 155X10, 165X8, 175X4

KB snatch
35# X 20
35# X 20
50# X 20
50# X 20

KB swing @ 50#
X20
X20
X20

rest 1 minute between each

194

Monday 12/2/13

Row 500m
rest 1 minute
4 rds

45# KB swing
10 reps for 5 rds

192

Tuesday 11/26/13

row 500m

Bench Press

135X10, 155X10, 165X8, 175X3, 175X3

192

Monday 11/25/13

Row 2k 7.58

194

Wednesday 11/19/2013

row 500m

deadlift X5
135, 185, 225, 245, 275

194

Tuesday 11/19/13

Row 500m

Bench Press

135X10, 155X10, 165X6, 175X4

195

Monday 11/18/13

4 rds with 1 minute rest between

Row 500m  ~ 2.00 each

194

Tuesday 11/12/13

Dumbell Bench Press

45X12, 55X10, 65X10

194

Monday 11/4/13

Bench Press

135X10, 155X10, 165X8, 6, 4, 3, 2

198

Friday 11/1/13

Shoulder press X10
 45, 65, 85, 95, 105X6

199

Wednesday 10/30/13

Bench Press

135X10, 135X10, 155X8, 155X6, 155X6, 155X6

197

Tuesday 10/29/13

Run ~ 400m

Push Press
45X10, 45X10, 95X10, 95X5, 115X5, 125X5, 125X5

195

Monday 10/28/13

Run 5 minutes

Back Squat X 10
135, 155, 185, 205(PR), 225X6(PR)

BBall for about 10 minutes

196

Friday 10/25/13

Back Squat 10X3
135, 135, 155, 175, 185, 205, 225, 235, 235, 235

Back extensions 3X5

GH raises 3X10

195

Tuesday 10/22/13

run 400m

Bench Press
135X10, 155X10, 165X8, 175X4, 175X2

Shoulder press X3
95, 105, 105

195

Monday 10/21/13

Row 500m 1.57

Back Squat
135x10, 155X10, 185X10, 205X10(PR), 225X5

5 weighted pullups @ 20# between each set

195

Friday 10/18/13

Row 500m 2.02

Back squat X3
135, 135, 155, 185, 205, 225, 225, 225, 225, 225

5 pullups at 15# between each set.  neutral grip  (50 total)

Hang power clean X5
45, 95, 135, 135, 135

Over head walking lunge with 45# plate
2 rounds of 27 steps

193

Thursday 10/17/13

Row 500m ~2.00

bench Press X5
135, 135, 155, 165, 175, 155
5 pullups between sets

194

Wednesday 10/16/13

Row 500m 1.48
Row 300m ?

DL X5
135, 135, 225, 225, 245, 265, 285

Back extensions  3X10

reverse hyper 5 with 45#

193

Tuesday 10/15/13

Row 1000m ~ 3.52

Shoulder press
45X10, 65X5, 95X5, 105X4

Push Press X5
105, 115, 135, 135, 135(PJ)

5 pullups between all sets

193

Monday 10/14/13

Row 500m ~2.00

back squat X10
135, 155, 185, 205X8

5 pullups between sets

190

Thursday 10/10/13

Shoulder press X5
45, 65, 85, 105

push press X 5
125, 125, 125

5 pullups between all sets

KB swings
4 rds
20 swings
rest 1 minute
30 swings on last round

190

Wednesday 10/9/13

Run 2 minutes

Deadlift X5
135, 135, 225, 245, 265, 265, 265, 265
5 pullups between sets

Power Clean 5X5 @ 135
5 pullups between sets

4 rounds
Row 250m
rest 1 minute
58, 56, 56, 53

190

Tuesday 10/8/13

Row 500m ~1.52
Bench Press
65X10
135X10
5 pullups
155X10
5 pullups
155X6
5 pullups
155X5
5 pullups
155X5
5 pullups
155X5
5 pullups
155X4
5 pullups

3 rds
KB snatch
10 each arm @ 50#
rest 1 minute

189

Monday 10/7/13

Row 500m

Back Squats
135X5
135X5
135X10
8 pullups
155X10
5 pullups
175X10
5 pullups
185X10
5 pullups
205X5
5 pullups
205X5
7 pullups

Dual KB snatch at 30# each
3 sets of 10

189

Friday 10/4/13

Row 800m 3.07

Back Squat X3
135, 155, 185, 205, 215, 225
5 strict pullups between sets
run from Rush to house ~9 minutes
10 more strict pullups

191

Thursday 10/3/13

Row 500m ~ 1.52
rest 1 minute
Row 500m ~ 1.52

Push Press X5
45, 95, 115, 135, 135, 135, 135
5 strict pullups between each set

5 rounds
20 KB swings @ 50#
rest 1 minute

189

Wednesday 10/2/13

row 500m ~1.56

DL 

135X10, X5 - 225, 245, 245, 245, 245
5 strict pullups between sets

5X5 power clean @ 135

4 rounds
200m row
rest 30 secs
36s, 38s, 41s, 42s

189

Tuesday 10/01/13

Row 500m  ~1.55

Back Squat X5
135, 155, 185, 205, 205, 205

5 strict pullups between sets

KB swings - rest 45-60 secs between sets
20, 25, 25, 30

190

Monday 9/30/13

Row 500m  1.55

Bench Press
135X10, 155X10, 155X4, 155X5, 155X5, 155X5, 155X2

5 strict pullups between sets

High hang snatch 
45X10, 65X10,

Above the knee hang snatch
95X5, 95X5, 95X5

KB snatch at 50#
10 each arm

KB swing
10
rest 45 secs
15
rest 45 secs
25
rest 45 secs
25

188

9/27/13 Friday

Back squat x3

135, 155, 185, 195, 205, 215, 215, 215

187

Thursday 9/26/13

Row 1000m  3.51

Push press
45X10, 95X10, 115X5, 135X5, 135X5, 135X5
5 strict pullups between sets

EMOTM for 7 minutes
5 KB swings @ 50#
5 burpees

187

Wednesday 9/25/13

Deadlift X5
135, 225, 225, 225, 225, 225
5 strict pullups between sets

power clean 5X5 @ 135

185

Tuesday 9/24/13

Bench Press
135X10
5 strict pullups
155X8
5 pullups
155X6
5 pullups
155X4
5 pullups
155X2
5 pullups

High hang snatch
45X10
95X5

184

Monday 9/23/13

Back Squat X5
135, 155, 185, 195, 205

5 strict pullups between sets

KB Snatch
20 each arm

500m row
1.46

185

Thursday 9/19/2013

Back squat
135X5, 155X5, 175X3, 185X3, 205X3, 135X10

3 rounds not timed
10 KB swings @ 20kg
10 pullups (kip)

183

Wednesday 9/18/13

Snatch @ 95#
10 high hang
10 singles from the floor
7 high hang
3 from the floor
~8 minutes

2k row
7.55

183

Tuesday 9/17/13

Bench Press
135X10
155X10, X5, X4, X2, X3

Row 500m rest 3 minutes
1.42
1.45
1.44

183

Monday 9/16/13

Back Squat X5
135, 155, 185, 205, 205, 205

5 Strict Pullups EMOTM for 5 minutes

30 KB Sntach (15 each arm) at 20kg
Run 400m
20 KB snatch (10 each arm) at 20kg

182

Thursday 9/12/13

Back Squat X3
135, 155, 175, 185, 195, 195, 195

Deadlift 225X3, 225X3, 225X5

Walking lunge 40 yds
Walking lunge with 45# plate overhead 40 yds X2

182

Wednesday 9/11/13

Hang Snatch 6X5 @ 95#

Shoulder press X5 @ 95 , 95

Push press X 5 @ 95, 115, 125

182

Tuesday 9/10/13

Bench Press X5
135, 155, 155, 165, 165

Strict pullups  X5
7 sets

EMOTM for 10 minutes
5 KB swings @ 50#
5 burpees

183

Monday 9/9/13

Back squat X 5
135, 155, 185, 185, 185

KB snatch @ 50#
5 each arms
6 sets

182

Thursday 9/5/13

Back squat X5
135, 155, 185, 185, 185

Bench Press X3
135, 155, 165, 175, 175, 175

Tabata KB swings for 7 rounds @ 50#

181

Wednesday 9/4/13

Hang Power clean X5
95, 115, 135, 135, 155, 155

X1 from floor - 155, 155, 155, 135, 135

1k row

181

Tuesday 9/3/13

Bench press 6X5 @ 135

KB snatch 3X5 each arm at 50#

1k row



181

Monday 9/2/13

Power Snatch 6X5 @ 95#
Strict pullup 6X5

181

Monday 8/26/2013

Back Squat
X5 - 185, 185
X3 - 195, 195, 195

Deadlift
X5 185, 225
X2 - 275, 275, 275

3 rds of
6 good mornings with 45# bar
8 reverse hypers with 45# plate

179

Thursday 8/15/13

3 rds not timed
50 double unders
TGU 5/arm at 16kg

Sled push with 90#
4 @ 20yd every 30 sec
6 @ 15yd every 20 sec
8 @ 10 yd every 15 sec

5X10 unbroken T2B
EMOTM

177

Wednesday 8/14/13

Clean and Jerk X2
45, 75, 95, 95, 125, 125, 125, 125, 125

Bench Press X3
135, 135, 155, 155, 155, 155, 155

Farmers Walk with 32kg KBs
3 X 65 yds

3X10 kipping pullups

Wednesday 8/7/13

Bench Press X5
135, 135, 155, 155, 155

Strict pullups 5X5

Farmers walk with 32kg KBs
30 yds
30 yds
30 yds
60 yds
60 yds

179

Tuesday 8/6/13

-Work up to a 3RM Hang Power Snatch

115

 

-Work up to a 3RM Power Clean from the blocks

145

 

then,

3 rounds of:

-5 Muscle Ups

-5 Deficit Handstand Push Ups (Paralletes)

Then

90 ft. OH Walking Lunge with 160#

 

13.40 HSPU to abmat (no def) and only 95# lunge

 

179

Monday 8/5/13

-Snatch High Pull from above the knee+Snatch from floor (2+1)x5

 

115

 

-Clean and Jerk Double 5 sets

 

145

 

-Back Squat 3×5

 

135, 185, 185, 185

 

then,

4 rounds of:

-8 Good Mornings (45# barbell only)

-10 Weighted Box Jumps  (12kg KBs

*rest as needed between sets. hold 2-24kg KB’s and explosively jump onto a 20″ box, do not move or use your arms, step down and repeat*

 

179

Friday 8/2/13

Snatch Balance+OHS (1+1)x2, work up to the heaviest set for the day

 

Got up to 115#

 

Hang Power Clean+Power Jerk (1+2), work up to a heavy set for the day

 

Got upt to 155#

 

then,

50 Double Unders

10 yds. Handstand Walk

40 Double Unders

15 yds. Handstand Walk

30 Double Unders

20 yds. Handstand Walk

20 Double Unders

25 yds. Handstand Walk

10 Double Unders

30 yds. Handstand Walk

 

13.49 - Stopped at about 10 yds in to the 25 yd walk

 

179

Wed 7/31/13

-Snatch High Pull from below the knee+Snatch (2+1)x5 working up to a heavy set

*from the floor, pause below the knee for a 2 count, into a high pull, back below the knee for a 2 count, into a high pull, back below the knee for a 2 count, into a full snatch*

 

45, 45, 75, 75, 75, 95, 95

 

-Clean and Jerk 10 singles working up to a heavy set for the day

 

95, 115, 115, 125, 135, 135, 145, 155, 165

 

-Front Squat 3×3

 

145, 165, 145

 

then,

 

10 rounds of:

-10 KB Swings (32kg)

-10 Toes to Bar

-30 Sec. break

 

20.37

 

178

Tuesday 7/30/13

Power snatch 3 rm
45, 75, 95, 95, 115, 125

Power Clean 3 rm
125, 135, 145, 155, 165

25 wallballs unbroken
5 rds of Cindy
20 wallballs unbroken
4 rds of Cindy
15 wallballs unbroken
3 rds of Cindy

20.46

188

Monday 7/29/13

-Snatch 10 singles up to a heavy rep

45, 75, 95, 105, 115, 115, 125, 125, 135F, 135F

-Clean Pull+Clean (1+1)x5, work up to a heavy weight

115, 135, 145, 155, 165

-Push Press 3×5

95, 115, 135

-Back Squat 3×5

145, 175, 195

 

then,

5 rounds of:

-10 GHR

-10 Box Jumps 30″

-1 minute break

7.33 including break

 

179

 

Tuesday 7/23/13

3 rds not for time
run 400m
6 Turkish Getups at 12kg

Bar muscle up practice

15 minute AMRAP
10 pushups
15 wallballs
20 box jumps @ 24"

6 rds plus 14 wallballs

Saturday 7/20/13 Mission Man

Sprint Triathlon

750m swim - 15.15
15 mile bike - 51.07
5k run - 26.12

Total = 1:35.52

Compare to http://www.itritosmile.blogspot.com/search/label/Triathlon

Thursday 7/18/2013

Bike 7.5 miles in 28 minutes

Tuesday 7/16/13

Tabata double unders -  100

handstand work

For time
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
C2B pullups
30" box jumps
GHD situps

12.47

178

Monday 7/15/13

800m run
2 rds not for time
15 KB SDLH
10 GHD Situps

Snatch Balance  X3
45, 75, 95, 115, 125F (only got 1- I don't like dropping that much weight back on my neck- I'm not strong enough to guide it down)

1RM DL
135, 225, 255, 275, 305F

Run 2 miles - not timed

181

Friday 7/12/13

For time

10 DL @ 225
20 yd hand stand walk (I did 2 min handstand hold)
30 KB swings @ 24kg
40 wallballs
50 walking lunges
60 pushups

11.38

Thursday 7/11/13

Run 2 miles

~18 minutes

Wednesday 7/10/13

Run 800m

KB clean and press
back extensions

T2B work

15 minute AMRAP
400m run
10 back squats at 135

5 rds plus 3 squats

177

Monday 7/8/13

Row 800m

Squat X5
135, 155, 175, 185

Shoulder press X5
95, 115 (3 shoulder press with 2 push press), 115 (1 shoulder press with 4 push press

20 KB snatch 10 each arm at 50#
20 KB swings

run .5 miles

176

Tuesday 7/2/13

run 800m

150 tabata double unders
5 rds

2 rds not for time
KB front squat with 2 16kg
15 GHD situps
10 med ball cleans

establish 1rm squat clean
45, 95, 125, 145, 165, 175, 185F

worked on bar muscleups

179

Monday 7/1/13

Back Squat X5
135, 165, 175, 175, 175, 175, 175

2 Push press
1 split jerk
45, 95, 130, 140

Muscle ups
About 10 reps
2 with 6 pound ball
4 with 10 pund ball

179

Friday 6/21/13

Back Squat X4
135, 155, 175, 175, 175, 175, 175, 175, 175

4 rds for reps
OHS @ 75# in 2 minutes  - 30, 20, 15, 10
RH KB Snatch @ 24kg in 1 minute - 12, 6, 6, 6
LH KB Snatch @ 24kg in 1 minute - 12, 10, 10, 6
Push Press @ 7# in 2 minutes - 20, 15, 20, 25
no rest between rounds

Total 223

176

Thursday 6/20/13

10X100m sprint

~12-14 secs each

50 GHD situps for time
2.08

177

Wed 6/19/13

Back Squat 7X5 @ 165

Nasty Girls
3 rds for time
50 air squats
7 muscle ups
10 hang power cleans @ 135

15.06

Rest 2 minutes

run 1 mile - 9.18

176

Tuesday 6/18/13

3 rds Run 400m rest 2 minutes

2 rds not for time
2 rope climbs
20 ghd situps
20 wallballs

15 min AMRAP
25 double unders
10 T2B
10 rds + 5 T2B

Rest 1 minute

Run 1 mile  ~ 8 minutes

177

Monday 6/17/13

Row 800

Hang power snatch X3
95, 95, 105, 115, 125

Back Squat

135X5, 155X5, 155X5, 155X6, 155X6, 155X6, 155X6

Run 1 mile - 7.26

179

Friday 6/7/13

row 500m

5 rds tabata
box jumps
shuttle sprints

8 rds tabata with 1 min rest between stations
-kb swings @ 24kg
11, 11, 11, 10, 10, 10, 10, 10
-Double unders
29, 26, 26, 24, 24, 24, 24, 24
-Over head hold with 45# bar
-dead hang
-wallballs
11, 10, 10, 10, 0, 8, 8, 8

Thursday 6/6/13

800m run

Complex with empty bar
snatch grip push press
snatch balance
OHS X 2

20 min AMRAP
250m row
25 pushups
7 rds + 21 pushups

177

Wednesday 6/5/13

800m run

Ass and abs Annie
50-40-30-20-10
walking lunge w 16kg KB in each hand
situps

12.42

178

Tuesday 6/4/13

double under 6 minutes
1 min of work - 30 sec of rest

handstand work

Power clean + 2 front squats

45, 95, 95, 135, 135, 145, 155, 165

178

Monday 6/3/13

2 rdws not for time
800m row
15 KB swings @ 16kg
10 pushups

pistol work  ~ 20

10 min AMRAP
10 pullups
10 ring dips

5 rds + 4 dips

179

Thursday 5/16/13

Run 1 mile

tabata plank holds
pushup position 4 rounds
left arm 4 rds
right arm 4 rds

Handstand work

10 rds for time
10 pushups
10 boxjumps @ 24"
7.00

178

Wednesday 5/15/13

Run 800m

15 kb swings
box stepups

OHS X1
95, 115, 135, 155, 175F

Front Squat X3
135, 155, 165, 175, 185

Back squat X5
135, 155, 175, 185, 185

179

Tuesday 5/14/13

EMOTM for 8 minutes
5 burpees
10 air squats

handstand work

16 minutes
odd minute - 20yd shuttle run
even minute - 5 pullups and 5 toes to bar

first 2 rounds I did 10 kipping pullups and 10 T2B
then 2 rds of 5 kipping pullups and 5 T2B
then 4 rds of 5 strict pullups and 5 T2B

181

Monday 5/13/13

Row 1k

handstand holds

5 rds for time
5 KB DL
5 KB Cleans
5 KB front squat
5 KB push press

All dual KB with 24kg each hand
** used 16 KG for push press**

12.40

180

Friday 5/10/13

Row 1k

for time
100 ft walking lunge
50 pushups
50 double unders
25 K2E
5 rope climbs
50 boxjumps
25 OHS @ 65#
25 L Pullups
50 situps
17.00

180

Thursday 5/9/13

back squat X3
135, 155, 185, 195, 205, 205, 215

180

Wednesday 5/8/13

3 rds not for time
20 yd sled push
kip swing
KB snatch 10 @ 16kg

L Sit Pullups work

Cindy
20 min AMRAP
5 pullups
10 pushups
15 squats

19 rds + 2 pushups  PR

177

Tuesday 5/7/13

Double under 1 minute rest 30 sec
5 rounds

DL X10

135, 185, 185, 185, 185

5 strict pullups
5 lsit pullups
5 lsit pullups

177

Monday 5/6/13

Row 1k
2 rds not for time
10 ring pushups
15 kb swings
20 air squats

GHD situp practice

Elizabeth
21-15-9

Clean 135#
ring dip

6.59  PR

compare to http://www.itritosmile.blogspot.com/search/label/Elizabeth

Back squat 5X5
135

180

Friday 5/3/13

2 rds not for time
400m run
10 pullups
10 pushups

Calf strain is coming back.  no running for a few days

For time
800m row
50 situps
200m row
10 OHS @ 45#
700m row
40 situps
300m row
20 OHS @ 45#

178

Thursday 5/2/13

Run

Dee St
4X800m
with 2 min rest between
3.18
2.57 PR
3.08
3.24

Total with Rest 18.49 PR

Wednesday 5/1/13

8 min EMOTM
10 double unders
10 air squats

Pistol work

3 rds
30 sec K2E ME  (10, 10, 10)
30 sec plank

2 minute rest

5 rds tabata
T2B  (34)

2 min rest

5 rds tabata
KB swing @ 24kg
8, 10, 11, 11, 11  (51)

115 total

178

Tuesday 4/30/13

row 1k

2 rds not for time
20 one handed KB swings with switch at the top
20 yd spider crawl

for time
50 burpees
40 KB snatch @ 24kg (20 each arm)
30 situps
20 wallballs
10 pullups

8.13

178

Monday 4/29/13

250 double under
start with a 50m sprint and repeat sprint every minute on the minute

Took 6 minutes

OHS 5RM
95, 115, 135, 155 PR

Heaviest possible of following complex
3 Snatch grip DL
2 Hang pwer snatch
3 Snatch Balance
2 OHS
95, 115, 125

182

Friday 4/26/13

Ran about 2 miles at the beach

16.10

Thursday 4/25/13

Row 2k
7.22  PR

178

Wednesday 4/24/13

Run 400m X4
rest 2 minutes, 1.30, 1.00

5 min AMRAP
"Karen"
108
rest 2 minutes

5 min AMRAP
"Isabel"
1 rep at 135# dropped to 115# and got 12 more

5 min AMRAP
"Grace"
25 at 135#

179

4/23/13 Tuesday

Double under work
Plank holds

"Angie"

100 pullups
100 pushups
100 situps
100 squats

20.01

Compare to http://www.itritosmile.blogspot.com/2012/02/angie.html

177

4/22/13

Run
N Fairway
13.42
PR

Monday 4/22/13

1RM snatch
95, 95, 115, 115, 125, 135, 145, 155F

10 min AMRAP
2 power snatch @ 95#
2 OHS @ 95#
10 KB swings

10 rds + 2 power snatch

178

Friday 4/19/13

3 rds not for time
400m run
one hand KB swing- 10 each arm

8 min AMRAP
10 Boxjump at 30"
10 KB snatch at 24kg - 5 each arm
6 rds plus 8 bj

2 min rest

8 min AMRAP
25 walking lunge
10 burpees
4+ 26

2 min rest

8 min AMRAP
15 double unders
15 wall balls
7 rds

180

Thursday 4/18/13

1 mile run

3 rds not for time
10 thruster @ 45#
10 pullups

1RM clean and jerk
135, 135, 135, 155, 165, 175, 185F, 185

Front Squat X3
135, 155, 175

Wednesday 4/17/13

3 rds not for time
25 double unders
40yd sled push w 90#
20 lunge

"Michael"
3 rds for time
800m run
50 back extensions
50 situps
19.13 PR

Compare to 9/2/10 @ 21.53

183

Tuesday 4/16/13

Rope Climbs  ~ 4 total

J.T.
21-15-9
pushup
HSPU - to abmat with no plates
ring dip

18.59

Compare to 9/29/10 @ 19.59 and 6/11/10 @ 21.20
183

Monday 4/15/13

Row 500m

Handstand work

pistol work

Snatch Balance X3
45, 95, 115, 125F, 125

5 rds for time
7 power snatch @ 95#
7 OHS @ 95#
7 Squat snatch @ 95#

21.12

183

Sunday 4/14/13

Run 2.3 miles per google  - 18.21

4/12/13 Friday

Filthy 50

50 of each
box jump 24in
jumping pullup
KB swing 1 pood
walking lunges
push press 45# bar
back extension
wall ball
burpees
double under

25.45  PR

Compare to

http://www.itritosmile.blogspot.com/search/label/filthy%20fifty

181

Thursday 4/11/13

Row 800m

2 rds
10 box jumps
5 front squats with 45# bar
5 push press
5 sotts press

Work on Push Jerk and Split Jerk

for time
15 Front Squats @ 115#
6 Shoulder Press @ 115#
12 Push Press @ 115#
15 Front Squats
6 Push Jerks
12 Split Jerks
15 Front Squats

13.40

Tuesday lunch 4/9/13

Ran Dee St loop.  Google maps says .6 miles

4 laps with 2 minute rest between

3.29
3.14
3.09
3.21

Wed 4/10/13

Run 400m

10 X 100m sprint
rest 1.45 between

~12.5-14.5 secs

ME T2B in 5 minutes
56

Tuesday 4/9/13

Row 4X400m with 1.30 rest between

Handstand push up work.  5 sets of 5

3 rds for time
30 pushups
40 situps
50 KB swings @ 24kg

17.42

Monday 4/8/13

Row 500m

Snatch at 70% (95#)
8X1 rest one minute between

10RM snatch grip DL
I did 95# for 10 reps
then bumped the weight up to 185 and couldn't get more than 4 at a time.

10RM push press
95, 115, 125

Back Squat 5X5
135, 155, 185, 185, 185

184

Friday 4/5/13

20 min AMRAP

15 OHS @ 75#
10 T2B
5 Burpees

7 rds + 14 OHS

183

Thursday 4/4/13

Open WOD 13.5

4 min AMRAP
15 thrusters @ 100#
15 C2B

I did this 2x.  The first one I did one round in about 1.40 and only did 5 more thrusters.

The second time I did one round and only did 10 thrusters.  I was planning on coming back and trying full throttle on Saturday or Sunday but it didn't happen.

Run 1K

183

Wednesday 4/3/13

Power Snatch+Snatch Balance+OHS  7 reps

95, 95, 115, 115, 125F, 125, 125

Split Jerk 10X1
95, 115, 125, 135, 145, 155, 165, 175, 185, 195PR

Back Squat X3
135, 155, 175, 185

Tuesday 4/2/13

Snatch with pause below the knee 8X1
75, 95, 95, 105, 115, 125, 135F, 135F

Snatch high pulls 5X3
95, 95, 115, 115, 125

Clean 8X2
125, 125, 135, 135, 145, 145, 155

4 rds
30 sec ME weighted pullups at 25#
400m run
rest 1 minute
6, 7, 8, 8
12.45

183

Monday 4/1/13

Run 800m

EMOTM for 5 minutes
DL 225

Shoulder Press X3
95, 115, 115, 115, 115

30 muscle ups for time
12.30

Compare to
http://www.itritosmile.blogspot.com/2012/04/tuesday-43-muscle-ups.html  12.25

183

Saturday 3/30/13

Open WOD 13.4

7 min AMRAP
Ladder
Clean and Jerk @ 135#
T2B
3 Clean & Jerk
3 T2B
6
6
Etc

65 reps

Compare to
http://www.itritosmile.blogspot.com/2013/03/thursday-32813.html

183

Friday 3/29/13

1 mile run

For time
400m run
50 lunges
25 KB swings at 24kg
400m run
50 OHS (45#)
25 ring dips
400m run
50 wall ball
25 pullups
400m run

22.20

183

Thursday 3/28/13

Row 500m

Open WOD 13.4
7 min AMRAP
Ladder
3 clean and jerk at 135
3 T2B
6
6
9
9
Etc.

I got to 5 cleans in the round of 15 = 65 total reps

183

Wednesday 3/27/13

Shoulder Press
95X10, 95X5

Row
1600m
rest 6 minutes
4X400
rest 2 min in between
2X800
rest 4 min between

5.53
1.21, 1.28, 1.25, 1.23
3.00, 3.08

183

Tuesday 3/26/13

Row 500m

1Clean + 1 power Jerk + 1 Split Jerk
135, 135, 135, 155, 155, 155, 155, 165, 165, 165, 165

Clean pull X3
165, 165, 165, 165, 165, 165

4 rds for time and reps
50 double unders
ME pushups in 1 minute
30 sec rest

7.40
35, 20, 16, 17

182

Monday

Row 500

High hang snatch X3-6
45, 65, 95

EMOTM 8 minutes
5 burpee pull up T2B

184

Friday 3/22/13

Row 800m

Open 13.3
12 min AMRAP
150 wallballs
90 double unders
30 muscle ups

I got 4 muscle ups (should've gotten 5)  Finished the wallballs at 8.41 and the double unders at about 10.15

I broke the wallballs into 20 on the minute for 4 minutes then 15 on the minute for the remainder

Compare to
http://www.itritosmile.blogspot.com/2012/03/friday-open-124.html

182

Tuesday 3/19/13

Back Squat 3, 3, 3, 3, 3, 3
135, 135, 155, 185, 185, 185, 185, 185

3 rds for time
50 double unders
5 muscle ups
10 GHD situps
5 muscle ups
1 min break

18.30

182

Monday 3/18/13

Row 800m

Snatch
EMOTM for 10 min
95, 95, 95, 115, 115, 115, 115, 115, 115, 115

Clean and Jerk
Every 90 secs for 15 min
115, 115, 135, 135, 135, 135, 135, 135, 135

KB Swing @ 32kg
Strict pullups
10/5, 11/6, 12/7, 13/8, 14/9, 15/10
12.29

182

Friday 3/15/13

Row 500m

Muscle ups  X1
8 @ bodyweight
3 w 6# med ball between feet
3 w 10# med ball between feet
3 w 14# med ball between feet

181

Thursday 3/14/13

Open 13.2

10 min AMRAP
5 pushpress @ 115
10 DL @ 115
15 Boxjump at 24"

6 rds + 9 DL = 194

180

Tuesday 3/12/13

Run 3.9 miles
33.58
8.30 pace

Orange drive loop

Monday 3/11/13

Row 800m

2 rds
10 squats
15 box jumps
20 lunges

high hang snatch X2
95, 95, 105, 105, 115

Pause clean (below the knee) + 1 jerk
115, 115, 115, 125, 135

5 - 3 minutes rounds
500m row
ME HSPU
rest 1 minute

HSPU = 9, 8, 9, 9, 5

183

Sunday 3/10/13

Open WOD 13.1

123 reps

184

Thursday 3/7/13

Open 13.1

17 min amrap
40 burpees
30 snatch at 75#
30 burpees
30 snatch at 135#
20 burpees
30 snatch at 165#
10 Burpees
As many snatch at 210#

114 = 14 reps at 135#

Wednesday 3/6/13

Row 500m

Snatch pull plus hang power snatch
45, 45, 75, 75, 95, 95, 115, 115

Power Clean
115, 115, 125, 125, 135, 135, 135,

OHS X3
115, 135, 145

7 min amrap
1 rope climb
10 squats
10 GHD situps
6 rds plus 7 squats

183

Tuesday 3/5/13

Row
3X400 1.00 rest

Hang squat clean X1
45, 95, 95, 125, 125, 145, 155, 165, 175

Shoulder Press X5
95, 95, 105, 105, 105

For 7 minutes every 30 secs
15 double unders

5 sets of 10 T2B - unbroken - rest 1 minute between sets

184

Monday 3/4/13

Row
2X800m with 3 minute rest

Muscle up work
5-6 total

Squat Snatch
45, 75, 95, 95, 95, 115, 115, 125, 135F, 135

EMOTM for 10 mintes
Squat Snatch @ 95#

Back Squat
135, 135, 185, 185

1 bar muscle up

Thursday 2/28/13

Row
4X400m rest 1.30
2X600m rest 2.30
1X800m

5 sets
3 weighted pullups @ 20#
5 strict pullups
7 kipping pullups
rest 2 minutes between sets

Front Squat X3
135, 135, 135, 155, 155, 155

185

Wednesday 2/27/13

Row 3X 400m
Rest 1.30

EMOTM for 10 minutes
5 KB swings @ 24kg with 2 count pause at top
10 wallballs

Max height Box jump
33, 36, 39, 41, 45, 47

Amrap 18 minutes
15 box jumps @ 24in
12 pushpress @ 115
9 T2B
7 rds plus 7 bj

Compare to http://www.itritosmile.blogspot.com/2012/03/thursday-open-123.html

182

Monday 2/25/13

Row 1k
rest 5 minutes
row 1k

Bar muscle up work
Got my first and then one more.
5 chest to bar pullups

Snatch ladder
10 min AMRAP
30 snatch at 75#
30 snatch at 135#
30 snatch at 165#

I got 17 in to the 135#

This was games workout from 2012.  I got all 30 on the 135# last year and 26 on the 135# 2 days before that.  Might have something to do with my tweaked hamstrings. Or maybe I just haven't workded on snatch much this year.

See http://itritosmile.blogspot.com/2012/03/saturday.html
And http://itritosmile.blogspot.com/2012/03/thursday.html

184

Saturday 2/23/13

Row 800m

Double unders

Snatch
95, 95, 95, 115, 115, 115

Push Press
3X3 - 115

183

Thursday 2/21/13

Row
6X400m with 1.30 rest
8X100m with .30 rest

EMOTM for 10 minutes
5 burpee boxjumps to 30in box

4 rds
5 KB snatch per arm
25yd OH walk with 24kg

EMOTM for 10 minutes
alternating each minute
5 strict pullups
5 back squat @ 135#

183

Wednesday 2/20/13

Every 30 secs for 7 minutes
10 double unders

EMOTM for 10 minutes
1 rd of
5 pullups
10 pushups
15 squats
I didn't fail

Back Squat
135X5, 135X5, 185X3

183

Tuesday 2/19/13

1k row - 3.54
2 rds
50 squats
5 rope climbs
1k row - 3.44

Shoulder Press X3
95, 105, 105, 95, 95, 95

Push Press X1
115, 125, 135, 145, 155, 165

185

Monday 2/18/13

8 X 400m row with 1.30 rest

around 1.45 pace

Every 30 secs for 5 minutes
3 HSPU

EMOTM to failure
Thruster - add 10lbs
95, 105, 115, 125, 135, 145, 155, 165

3X5
Pullups

3X10 Dumbell Bench press with 50#
3X10 55# shrug
3X10 bent over row 55, 65, 85

186

Friday 2/15/13

Row
800m X 2 with 3 minutes rest after

400m X 4 with 2 minutes rest after

200m X 6 with 1 minute rest after

100m X 8 with 30 secs rest after

Bench Press X 10
135, 135, 135

185

Thursday 2/14/13

EMOTM 20 minutes
Even 20 double unders
Odd 7 burpees

2 rds
100 YD sled push with 90#
rest 3 minutes

Weighted pullups
25X5

185

Wednesday 2/13/13

10 rds
250 m row
rest one minute
around 1.41-1.44 for most rds

EMOTM for 10 minutes
15 KB swings at 24kg  (under 30 secs for all)

AMRAP 8 minutes
3 squat clean @ 135
rest 30 seconds
5 rds

Every 30 secs for 2 minutes
5 parellete dips

185

Tuesday 2/112/13

6X400m run
2 min rest between
Between 1.35 and 1.56 per round

EMOTM for 7 minutes
10 thrusters with 45# bar

EMOTM for 7 minutes
10 pullups

Kipping HSPU work
3 sets of 3

8 minute Amrap
5 Squat snatch at 95#
rest 30 secs
6 rds

185

Monday 2/11/13

EMOTM for 10 minutes
25 double unders

Pistol work
Probably did 12-14 total

Shoulder Press X5
95, 95, 95, 95, 95

The Chief
5 rds with 1 minute rest between
3 minute AMRAP
3 power clean @ 135#
6 pushups
9 air squats

4, 3, 3+6 pu, 3, 3

185

Sunday 2/10/13

Bench Press
135X10, 155X10 (PR), 175X4, 135X10

Back Squat X5
135, 155, 175, 175, 175

3 rds for time
10 kip pullus with 25# vest
10 KB swings @ 32kg
50 double unders
8.28

187

Friday 2/8/13

2k row - 8.25
Rest 8 minutes
2k row - 7.36 (PR)

Muscle up work
Doubles and triples
Probably did 15 total

5 rds for time
10 Deadlift @ 135#
8 Pwer Clean @ 135#
6 Push/Jerk Press @ 135#
2 minute rest

20.23

186

Thursday 2/7/13

4 rds
Row 400m
rest 2 minutes

Snatch work
Snatch @ 95, 95, 95, 115, 115

2 rds for time
15 Front Squat @ 135
30 Box Jumps @ 24in

188

Wednesday 2/6/13

A couple 20 yd sprints

Tabata every other
KB swing @ 16kg
SDHP @ 16kg
5 rds

Shoulder Press X3
95, 100, 105, 110, 115, 120

Slam ball toss for height X5
20, 30, 40, 40

7 min APRAP
20 walking lunges
200m row

4 rds plus 20 lunges

186

Ran 10 75yd sprints every 90 seconds - yesterday at lunch
~ 9 secs each

Tuesday 2/5/13

Row 1000m - 4.11
50 burpees
Row 1000m - 4.07

10 pistols
5 30 in box jump
3 sets

atlas stone - pickup to shoulder 4 times then walk 50 yds
2 sets with 75# stone
2 sets with 96# stone

EMOTM for 5 minutes
5 strict pullups - first two sets were strict then went to kipping.
15 squats

185

Also ran N Fairway yesterday at 14.50

Monday 2/4/13

Row 800m
Rest 3 minutes
Row 800m

Tabata Double unders 6 rounds

Hang Power Clean and power jerk  X1
95, 115, 135, 145, 155

Power clean 2, 2, 2
145, 165, 175

Front Squat 3, 3, 3
145, 165, 175

2 rds
Dual KB clean and press with 24kg
8 K2E

186

Friday 2/1/13

4 rounds not timed - this was warmup but I went harder than usual

400m run
KB swings @ 16kg ME in 1 minute ~ about 30 per round
50 double unders
rest  1 minute

Muscle up work
5 muscle ups

3 sets
10 big tire flips rest as needed
1.12
1.17
1.07

184

Wednesday 1/30/13

500m row X3 with 2 min rest between

10 minutes of 10 yd suicides
30 secs on 30 secs off

OHS X5
95, 135, 135, 135

185

1/11/13 weighed 193

Tuesday 1/29/13

15 minutes row 30 sec rest 30 sec  - 2179m

Weighted pullups 2X10 @ 25#
in between sets - 7 KB swing @ 32KG (2pd)

a couple sprints

185

Monday 1/28/13

4 - 400m row with ~ one minute rest between

2 rds
5 C2B pullups
10 pistols
double unders - max reps

Squat Clean X2
95, 135, 135, 145, 145, 155, 165

Jerk X1
135, 145, 155, 135

Push Press X5
135, 135, 95

187

Saturday 1/26/2013

At home-

Handstand work

EMOTM for 20 minutes
10 burpees on even minutes
15 situps on odd minutes

Friday 1/25/13

Shoulder Press 5X5
95, 105, 105, 115X4, 95

8 min AMRAP
15 pushups
15 KB swings
15 squats

4 rds + 5 pushups

188

Thursday 1/24/13

Max L-sit
30 sec

Max handstand walk
4 yds

Max weighted pullup
50#

Max Front Squat
230# (PR)

189

1/16/13 Wednesday

Warm up 2 rds
ohs
10 KB swing
Kip swing

Mary
20 min AMRAP
5 HSPU
10 pistols (5 each leg)
15 pullups

5 rds plus 5 HSPU

HSPU were with 25# plates
Pistols - I held a 4# KB for counter balance

190

1/15/13 Tuesday

Warm up 2 rds
50 double unders
10 GHD

15-12-9
Deadlift @ 225
Boxjump @ 36"
7.34

190

Monday 1/14/13

Ring dips and ring pushup work

Snatch Balance 7X1
75, 95, 95, 115, 115, 135, 135, 145F, 145F

192

Friday 1/11/13

25 back squat at 75%

205  (5, 2, 3, 3, 3, 3, 3, 3) 
9.10

Rest 4 minutes

25 Shoulder press @ 75%

105  (7, 5, 3, 2, 3, 2, 2, 1)
7.56

193

Thursday 1/10/13

Shoulder Press X3
95(X5), 115, 115, 115, 115

worked on pistols a little

12 minute AMRAP
10 KB swings @ 24kg
10 situps
10 box jumps @ 24in

10 rds plus 4 situps

then immediately
Row 1000m
3.54

192

Ran Fairway at lunch - 14.46

Wednesday 1/09/13

Back Squat X3
135, 185, 185, 185, 205, 205, 205

Power clean X3
135, 145, 155, 165, 175, 185(PR)

5 rds for time
5 HSPU
10 slam balls with 20#

5.35

193

Also ran 1.9 miles at lunch @ 14.07

Monday 1/7/13

OHS X3
95, 135, 155, 165, 175F, 175 (PR matched)

192

Saturday 1/5/13

Shoulder Press
95X5, 105X5, 115X4, 125X3

Weighted kipping pullups X10
30, 30, 30

192

Friday 1/4/12

Back Squat X3
135, 185, 205, 225, 225, 225

4 rds
10/20 suicide
20 yd walking lunge
1 minute break

5.20

192

I also ran :
Wednesday - 1.1 miles 9.45
Thursday - 1.9 miles 14.13

Thursday 1/3/13

Split Jerk X1
75, 95, 125, 155, 165, 175

for time
10 shoulder press @ 95#
50 double unders
20 push press
50 double unders
30 push jerk
50 double unders

7.26

192

Wed 1/2/13

back squat
135X5, 135X5, 185X5, 185X3, 205X3, 225X3

5 rds for time
10 T2B
10 power snatch @ 75#
10 wall balls

10.48

192