Front Squat @ 405#

Training Hard

Tuesday, Dec. 10th 2013 @ 5:15am
Back Squat 7-7-7-7-7 reps E3MOM
185-275-345-345-345
WOD 10rds for time: 10:56
5 Hang Power Snatch @ 135
10 over the box jumps @ 24"

@ 4:40pm
10 min to establish 5 RM thruster w/ axle bar
70(5)-110(5)-160(5)-200(5)
2 x 10 Axle bar OH walking lunge @ 155
2 x 10 L-sit pull-ups
WOD "Dropped Lung" for time: 16:59
Row 500m
25 Thrusters @ 105
Row 500m
25 Burpees
Row 500m
25 Thrusters @ 105
Row 500m
25 Burpees
Row 500m

Wednesday, Dec. 11th 2013
Strict Press 7-7-7-7-7 reps E3MOM
100-145-195-185-185
Technique & Strength Work 4 rounds w/ 3 min Rest
1 Push Press @ 225
1 Split Jerk @ 275
3 Push Jerk w/ axle bar @ 200
50 Double unders
WOD 7 rds + 3 C2B
AMRAP 9 min
6 C2B pull-ups
6 T2B
6 Split Jerks alternating sides w/ axle bar @ 165

10 min handstand walk practice

Snatch & Bench Press Complex
Squat Snatch 95(10)-135(4)-155(2)-175(5)-195(2)-175(3)-145(20)
Bench Press 135(10)-225(5)-245(5)-265(5)-275(5)
GHD sit-ups 7 sets x 15 reps


Thursday, Dec 12th 2013
Front Squat 7-7-7-7-7 reps E3MOM
155-225-300-300-300
WOD "Kettlebell Killed the CF Star" 10:41
13 Kettlebell Swings @ 70lb
1 Goblet Squat w/ Kb
12 Kbs
2 GS
11
3.....
until you do 1 Kbs and 13 Goblet squats
Total reps 91 Kbs @ 70 and 91 Goblet Squats @ 70

WOD "CF 2 fer 1 WOD" for time: 22:17
Row 800 meters
9-7-5 reps
Ring Muscle-ups
Squat Snatch @ 155
Row 800 meters
9-7-5 reps
Pistols alternating legs
Ground to overhead @ 185
Row 800 meters

Friday, Dec. 13th 2013
GHD sit-ups 10 sets x 15 reps
Roll out + mobility(Yoga)

Front Squat @ 375

Training Days

Monday Nov. 18th 2013
Squat Clean Cluster = 2 squat cleans + 2 Front squats E2MOM 20 min
135-225-225-225-245-245-265-265-275-295-305
30 Glute Ham Raises
75 GHD sit-ups
45 Strict ring dips
-AirDyne 300 cal
-Swim WOD
50 yd breast stroke/50 yd freestyle/ 100 yd kickboard
300 yd freestyle for time: 7:07
200 yd any style for time: 4:50
100 yd kickboard/50 freestyle/ 50 breast stroke

Tuesday Nov. 19th 2013
Row 1k
-One Legged Deadlift 6 x 6 @ 185 (3 sets each leg)
-Sprint Sets x 3 w/ 3 min Rest (AFAP)
100 meter sandbag carry @ 90lb
10 Tire Flips (BIG tire)
50 DUs
-Bench Press 5x5 @ 245
-Yoga @ T-Town 1 hr
-Shoulder Press 5-3-2-5-3-2 reps (AHAP)
185-205-225-185-205-225
-Couplet WOD for time: 11:37
Pull-ups 2-4-6-8-10-12-14-16-18-20 reps
Shoulder to overhead @ 185 10-9-8-7-6-5-4-3-2-1 reps

Wednesday Nov. 20th 2013
Front Squat E2MOM
225(3)-275(3)-295(3)-315(3)-335(3)-355(3)-375(PR)-390(f)
AMRAP 5 min = 3 rds + 6 PC
10 Power Cleans @ 185
10 Box Jumps @ 30"
REST 4 min
AMRAP 5 min = 3 rds + 7 PC
10 Power Cleans @ 155
10 Box Jumps @ 24"

Training for Life

Tuesday Nov. 12th, 2013
30 min Mobility/Yoga
Power Clean warm-ups 135(5)-155(5)-185(5)-205(5)
5 Touch n Go Power Cleans EMOM 6 min @ 225 = 30 reps
Front Squats 4-4-4-5-4-4 reps E2:30MOM
225-275-305-325-305-305
AMRAP 10 min: = 2 rds + 28 box jumps
15 T2B
30 box jumps @ 30"
15 clean & jerks @ 135
30 DUs

Wednesday Nov 13th, 2013
30 min Mobility/Yoga
Push Press 6-5-4-4-4-5-4-4 reps E2:30MOM
95-135-185-205-215-225-215-215
AMRAP 12 min: = 5 rds + 1 G2O
3 Ground 2 Overhead @155
6 HSPU
9 Ring Dips
12 Barbell Push-ups
Then:
30 sec max chest2bar pull-ups = 18
Rest 1 min
30 sec max C2b pull-ups = 20
Rest 1 min
30 sec max pull-ups = 18
Rest 1 min
30 sec max pull-ups = 15

Evening WOD
Track work @ Rodgers Track w/ Kiah

Run slow 400m 1:30/ Run fast 200m :38
Run slow 200m :50/ Run fast 400m 1:20
Rest 2 min
300yd sprint (50 out and 50 back, then 100 out and 100 back)  1 min
Rest 30 sec
5 min handstand walk practice
Rest 2 min
Run slow 200m :52/ Run fast 200m :39
Run slow 200m :48/ Run fast 400m 1:25
Then: 4x60yd sprints :08/:08/:08/:08

Front Squat 355x3 reps

Clean Complex @ 285lb

Power Clean/ Hang Squat Clean/ Front Squat @ 285lb

Front Squat 355lb

Front Squat 3×1(104%) of 345lb
245(5)-295(3)-315-335-345-350-355-360(fail)
New PR 355lb
Row 2k 7:26.4

 My photographer was a child.

The Bear Complex

This is one rep:
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press

Do that seven times for one round.

Do 5 rounds total working up to your max.

You can rest in between rounds.

 

I ran @ Turkey Mountain early this morning 4 miles with some friends. Then in the afternoon Denver & I did the Bear Complex. This is a beast of a workout. Warm-up 95lb, 155lb, 185lb, 185lb, 195lb, 135lb DONE

Front Squat 345lb (New PR)

Front Squat 335lb (PR)

315lb Front Squat