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