Training 2/3-2/8/14

Tuesday, Feb 4th 2014
Push Press 7-5-3-2-1 reps E2:30MOM
225-235-250-275-285(PR)
*Then 20 reps shoulder to overhead @ 205 (got 15 reps)
WOD
4rds of 3 min AMRAP
24 DUs
12 hand release push-ups
6 S2O @ 205
6 rds + 12 hand release push-ups

SWIM WOD
100 yd freestyle
100 yd breast stroke
50 yd back stroke

300 yd swim 8:03

25 yd/25 yd/ 25yd/ 25 yd sprint melody

200 yd cool-down

Wednesday, Feb 5th 2014
Back Squat 7-5-3-2-1 reps E2:30MOM
350-375-405-435-435
*Then 20 reps Back Squat @ 310
Muscle Snatch EMOM 5-7 sets
135-145-155-165-175-185-195-205(fail)
Snatch Drops EMOM 5-7 sets
95-105-115-125-135-145
-Snatch Precision while Fatiguing
1 Power Snatch + 1 Hang Squat Snatch + 1 Squat Snatch
1) EMOM 3 min @ 165
2) EMOM 3 min @ 175
3) EMOM 3 min @ 165
Then Squat Snatched 185-195-205-215-225(fail)
Muscle-up Training 20 reps 10/10
60 Hip Extensions
60 GHD sit-ups
60 Evil Wheels

Thursday, Feb 6th 2014
1 hour of YOGA

Friday, Feb 7th 2014
"Macho Man" EMOM as long as you can
3 Power Cleans @ 185
3 Front Squats @ 185
3 Jerks @ 185
10 rds + 3 PC + 2 FS
Bench Press 7-5-3-2-1 reps E2:30MOM
255-290-325-345-345
*Then 20 reps max Bench Press @ 225 (I got 19 reps)
2 sets max strict hspu 12/10
2 sets max kipping hspu 15/12
Rest 1 min Then max OHS @ 140 = 10 reps

Saturday, Feb 8th 2014
Row and Running Training
Row 1000m + 10 box jumps @ 30"
Row 750m + 15 box jumps @ 30"
Row 500m + 20 box jumps @ 30"
Row 250m + 25 box jumps @ 30"
Then
Run 800m + 10 KBS @ 70lb
Run 600m + 15 KBS @ 70lb
Run 400m + 20 KBS @ 70lb
Run 200m + 25 KBS @ 70lb

Training

Tuesday, Dec. 3rd 2013 @ 5:10am
Row 1k
Push Press 10-10-10-10-10 reps E3MOM
95-145-195-195-195
WOD 4rds
AMRAP 3 min
5 HSPUs on 45lb plates
7 T2B
10 Wallballs @ 20lb Rest 1 min b/w rds
1) 2rds + 5 t2b 2) 2rds + 1 HSPU 3) 2rds + 1 HSPU 4) 2rds

@ 4:45pm
GHD sit-ups 5 sets x 20 reps
Run 1.3 miles then 25 hand release burpees
AMRAP 3 min Team wod
back squat hold @ 135
c2b pull-ups = 62 reps

Wednesday, Dec. 4th 2013 @ 5:15am
Overhead Squats 10-10-10-10-10 reps E3MOM
75-135-155-165-175
10 min Squat Snatch warm-up
WOD AMRAP 12 min = 85 reps
20 snatches @ 75
20 Snatches @ 95
15 Snatches @ 115
15 Snatches @ 135
10 Snatches @ 155
10 Snatches @ 175*****
5 Snatches @ 185
5 Snatches @ 205
2 Snatches @ 215
1 Snatch @ 225

@ 4:30pm
Power Jerks
Skin the cats 5 sets x 10 reps
Front lever practice 20 reps
30 box jump overs

Thursday, Dec. 5th 2013 @ 5:20am
Bench Press 10-10-10-10-10 reps E3MOM
115-185-250-250-250
WOD
AMRAP 6 min = 6 rds +5 pu
15 explosive push-ups on 45lb plates
30 DUs
REST 2 min
AMRAP 6 min = 3 rds + 8 su
15 abmat sit-ups military style w/ 10lb plate
30 DUs

@ 5:30pm
10 min to build up to heavy Deadlift  then touch n go Squat Clean
135-185-225-245-275-295-320(PR)
Deadlift 10-10-10-10-10 reps E3MOM
135-275-385-385-385
WOD for time: 8:28
Row 1k
Then 2 rds
10 T2B
10 Back Squat from the ground @ 155
10 C2B pull-ups
10 Hang Power Cleans @ 155
10 Deadlift @ 155

Training



Tuesday, Nov. 26th 2013
Low Bar Back Squat
warm-up sets 135(10)-225(5)-275(5)-275(5)
4 sets x 2 reps E2MOM @ 315
Push Press 2-2-2-2 E2MOM
warm-up sets 135(5)-185(3)
225-235-245-255

WOD
Round #1
12 Barbell Thrusters @ 155 unbroken
1 legless rope climb 15'
9 Muscle-ups unbroken
REST 2 min
Round #2
12 Double KB Thrusters @ 2(70lb)
1 legless rope climb 15'
5 Muscle-ups unbroken
REST 2 min
Round #3
12 Barbell Thrusters @ 115 unbroken
1 legless rope climb 15'
15 C2B pull-ups unbroken
REST 2 min
Round #4
12 Double KB Thrusters @ 2(70lb)
1 legless rope climb 15'
15 C2B pull-ups unbroken

Wednesday, Nov. 27th 2013
1hr Stretch/ Roll Out/ Mobility

Squat Cleans 3-2-1-1-1 reps E2MOM
225-245-275-295-320(fail) caught it but fell back
WOD
10 minutes to complete:
20 Squat Cleans @ 205 (2:40)
25 Toes to Bar (3:30)
Row max distance w/ remaining time 6:15 to row 1540 meters

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

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

Push Press Faults

3 common faults

1Chest too far forward This error occurs as an athlete is lowering into the dip position. Usually, it's caused by dipping too low. Remember, the dip is very shallow - only slightly bending the knees and hips, resulting in a 2-3" dip.

2Pause at bottom of the dip Pausing in the bottom of the dip blunts the power of the push press. By having a quick turnaround at the bottom of the dip, you are ensuring a higher power output.

3Muting the hip A muted hip occurs when an athlete dips by only bending the knees, not the hips. We typically see this fault later in workouts when an athlete becomes fatigued and attempts to rely on the quads to get the job done. To fix this, think about pushing your butt back as you dip. Remember: hips = power!

Push Press Faults

3 common faults

1Chest too far forward This error occurs as an athlete is lowering into the dip position. Usually, it's caused by dipping too low. Remember, the dip is very shallow - only slightly bending the knees and hips, resulting in a 2-3" dip.

2Pause at bottom of the dip Pausing in the bottom of the dip blunts the power of the push press. By having a quick turnaround at the bottom of the dip, you are ensuring a higher power output.

3Muting the hip A muted hip occurs when an athlete dips by only bending the knees, not the hips. We typically see this fault later in workouts when an athlete becomes fatigued and attempts to rely on the quads to get the job done. To fix this, think about pushing your butt back as you dip. Remember: hips = power!