7-30-14

STRENGTH:

4 Sets

Single Arm Press 4-6 reps ea. arm
24kg KB
Rest 90 Seconds

L-Sit Tuck to Extention 7-10 reps (L-Sit Tuck Hold, accumulate 30 seconds)

Rest 90 Seconds

FITNESS:

21-15-9

Hang Power Clean (C: Power Clean 155#/105#) 125#!!!

DB Push Press (C: HSPU) 35lbs!!

Time 9:44

7-25-14

STRENGTH:

Take 15 minutes to build to today’s 1-RM Push PressFITNESS:

165!!!!

For Time:

“DT”

5 rounds

12 Deadlifts

9 Hang POwer Clean

6 Push Jerks

10:38 with 105lbs and 45lb DB with forearm pain.

7-23-2014

STRENGTH:

5 Sets:


Enhancement:
Hang Power Clean + Front Squat x (1+1) x 3 reps
Rest 2-3 minutes

165lbs!!!!


FITNESS:

AMRAP: 12 Minutes

15 American Kettlebell Swings
100 Meter Run

4 rounds +25!! 20KG

7-10-14

SKILL:

Clean & Jerk

STRENGTH:

15 minutes to build to 1 heavy:

D&E: Hang Clean & Jerk


160#!!!!!

FITNESS:

“The Chief”

5 rounds of 3 minute AMRAP with 1 minute rest between rounds

3 Power Cleans (D: DB Hang PC, E: Hang PC, P&C: 135#/95#)

6 Push Ups

9 Air Squats

4 Rounds best 95#!!!!!

4-23-14

WARM UP/MOVEMENT CORRECTION:

Coaches Choice

STRENGTH:

Development:
4 sets of 3+2 Hang Power Clean + Push Press

135LBS

Enhancement:
4 sets of 3+2 Hang Power Clean + Push Jerk

Performance & Competition:
4 sets of 3+2 Power Clean + Jerk

FITNESS:

20 DB Push Press (AHAP)
20 Evil Wheels
200 Meter Run
15 DB Push Press
15 Evil Wheels
400 Meter Run
10 DB Push Press 10 Evil WHeels
600 Meter Run

Time 12:48

4-15-14

Warm Up/Movement Correction:

3 Rounds:
20 sec work/10 sec reset

Single/Double Unders
Alternating Deadbugs
Scap Push Ups

then..

3 TGU ea. Arm/5 Windmills ea. Arm/10 SLDL ea. Leg

Strength:

In 20 Minutes find 1RM Press (125lbs) and Push Press (145lbs)

Fitness:

21-15-9
DB Push Press (30lb)
Burpees
5:45

4-2-14

Warm Up/Movement Correction:

10 Powell Raises ea.
10 YTAW
10 PVC Pass Through Lunges
10 PVC Scare Crows
10 PVC Muscle Snatch/OH Squat

Skill:

Snatch Introduction

Strength:

Development/Enhancement/Performance/Competition:
4×3 Muscle Snatch from Hips
3×2 Muscle Snatch from Hang

75lbs. Muscle snatch only one dip on movement.

Fitness:

10 Min AMRAP:
10 Power Cleans (P:95/65, C:115/85)
30 Double Unders (60 Singles)

95lbs/Singles/5 rounds + 10

3/24/14

Strength:

Development:
KB Sumo Deadlift 3 x 5 Heavy
135 x 6-8

Enhancement & Performance & Competition:
Sumo Deadlift 3 x 5-8 @ 10 lbs heavier than last week, OR 80% of 1RM Deadlift

Fitness:

“DT”
5 rounds:

12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

11:08 @ 105lbs

1/7/14

Skill: 5 minutes

Development & Enhancement:
Double Unders
3 in a row

Strength

Hang Power Clean 115LBS
5 rounds of:
1 HPC, rest 10 seconds
1 HPC, rest 10 seconds
1 HPC, rest 10 seconds
1 HPC, rest 90 seconds
(80% to 85% of 1RM)

Fitness

5 x 2 min AMRAPs with 1 minute rest in between each
10 KB Swings (16KG)
10 Push Ups
10 ROUNDS

2013-08-08 Training Day

Warm Up/Movement Correction

4 x bear crawl; 10 push up to walk out; 15 KB Windmills each arm; 10 SLDL; Glute Bridge Complex; 10 YTAW; 10 Peterson Step Ups each leg

Strength (20 minutes to get all work in)

Warm Up as needed.

T2: 3 rounds: 1a.) Back Squat 2-3 (125LBSx3); Rest 1 min; 1b.) Press 1-2 (115LBSx2) ; Rest 1 min

Fitness

T1-T3:

20-16-12-8-4 KB Swings (20KG)

4-8-12-16-20 Burpees;

TIME: 7:20

Finish with 100M Rock Carry

2013-08-07 Training Day

Warm Up/Movement Correction

5x20M Shuttle Run; 10 KB WIndmill Each Arm, 5 TGU Each Side; 60 sec side plank hold each side; 10 YTAW; 15 Scap Push UPs

Skill

10 min of Rope or Muscle up Work

Strength

T2: 3 rounds 1a.) Bent Over Row 1-2 (155LBS) , Rest 60 Sec; 1b.) Powell Raise (15LBS) 8-10 Rest 60 sec

Fitness

T2:10 Min AMRAP 10 DB (30lbs) Snatches each Arm /30 Double Unders. 6 Rounds + 10 Snatches and 40 ropes.

2013-08-05 Training Day

Warm Up/Movement Correction

2 MIn Air Dyne; 20 Kb Sumo Deadlift (16KG); 20 BW Good Mornings; 10 ROckette Kicks each side; 10 YTAW; 60 Sec Plank Hold

Strength/Skill

2-3 Warm Up Sets

T2: 3 rounds
1a.) Goblet/DB Bulgarian Split Squat 1-2 each leg; Rest 60;
1b.) Chin Ups Max 3 working sets; Rest 60 sec

Squats: 2 16KG KBs x 6, 4, 2
Chins: 5, 3 (15lb DB), 3 (20lb DB), 2 (25lb DB)

Fitness

10-1

T2 and T3: Double KB Front Squat (20/16KG)

1-10

T2: Knee Tucks

TIME: 11:04

2013-07-31 Training Day

Warm Up/Movement Correction

4 x bear crawl; 10 push up to walk out; Bretzel x 5 each side, 15 KB Windmills each arm (16KG); 10 SLDL (16KG); Glute Bridge Complex; Thoracic Bridge; 10 YTAW

Strength/Skill

T2 and T3: 3 rounds
1a.) Bent Over Row 4-6 (115LBS)
Rest 60 Sec
1b.) Powell Raise 10-12 (15LBS)
Rest 60 sec

Fitness

3 min As Many Calories as Possible Air Dyne Test; (51 CAL)

Rest 3 min;

3 min AMRAP Rope Climbs; (15)

Rest 3 min;

3 min AMRAP Burpee Pull Ups (18)

2013-07-26 Training Day

Warm Up/Movement Correction

4 x bear crawl; 20 push up to walk out; 15 KB Windmills each arm (16Kg) ; 10 SLDL (16kg) ; Thoracic Bridge; 10 YTAW

Strength/Skill

T2:Pull Ups 3 x max

6-4-3

Fitness

4 Rounds: 400M Run; 20 KB Swings (24KG) ; 10 Pull Ups or RIng Rows rest 2 min between rounds

Alt grip pull-ups, last two rounds ring pulls.

24:44

2013-07-25 Training Day

Warm Up/Movement Correction

2 MIn Air Dyne; 20 Kb (16KG) Sumo Deadlift; 10 ROckette Kicks each side; 10 YTAW; 60 Sec PLank Hold; Lax Ball Hamstrings and Glutes

Strength/Skill

T2: Back Squat 2 Warm Up (bar/75lbs); 3 sets 6-8 (85LBS)
Rest 60 sec
Press 2 Warm Up (bar/75); 3 sets 6-8 (105LBS);
Rest 60 sec

Fitness

T2: 3 rounds 5 wall climbs; 10 over the box jumps (20" Box, Up and Downs), 15 deadlifts (135LBS)

10:45

2013-07-23 Training Day

Warm Up/Movement Correction

5x20M Shuttle Run; 10 KB WIndmill Each Arm, 5 TGU Each Side; 60 sec side plank hold each side; 10 YTAW; 15 Scap Push UPs

Strength/Skill

T2: Hang Power Clean 2 Warm Up (75LBS) 4 working sets of 3 (125LBS).

Fitness

T1: Get as far as you can in 8 min of 1 DB (30LBS) Snatch each arm, 10 Single Unders. Each round, add 1 DB SNatch and 10 Jumps

(6 Rounds!!)

2013-07-18 Test Day

Warm Up/Movement Correction

5x20M Shuttle Run; 10 (16KG) KB WIndmill Each Arm, 5 (16KG) TGU Each Side; 60 sec side plank hold each side; 10 YTAW; 15 Scap Push UPs

Strength/Skill


T2 and T3:
Back Squat 2 Warm Up (Bar, then 65); 3 sets 8-12 (85, tried 135 x3)
Press 2 Warm Up; 3 sets 8-12 (85lbs)

Fitness Tester

All Tiers

10 min AMRAP; 10 Wall Ball (20/14); 10 Burpee Box Jump (Step Down)(#20 box)

3 rounds + 3 wall balls

Training Day

Warm Up/Movement Correction

2 MIn Air Dyne; 20 Kb Sumo Deadlift (16KG) ; 20 BW Good Mornings; 10 ROckette Kicks each side; 10 YTAW; 60 Sec Plank Hold; Lax Ball Hamstrings and Glutes

Strength/Skill

T2: Hang Power Clean
2 Warm Up 4 working sets of 3 (125LBS)

Fitness

T2: 15-12-9-6-3x reps Hang Power clean (85LBS) and Dips (#20 box)

Time: 8:42

2013-07-09 Strength Test and Another Girl

Warm Up/Movement Correction

2 min Airdyne; 2 x 10 YTAW; 2 x 30sec ARM BAR; 2 x 10 Bat Wings; 6 point Zeniths; 2 x 15 Scap Push Ups

Strength/Skill

T2 and T3: 20 Min to find 1RM Floor press (165lbs) AND Weighted Chin Up (reg chin-ups-arm hurt)

Fitness

“Diane”

T2: 21-15-9 Deadlift (165); Pike Push Up

TIME 8:45

"Michael"

Back from California and ready to go!

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28:

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

(sub'd 25 reps and 1000 meter row for run)

Row times (1000m/ea): 4:37 - 4:17 - 4:21

Total time: 22:57

Pullups per Minute

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.

12minutes+12 pullups (completed 13th at 13:01), 90 pullups! NEW PR!

Rest

A day of rest... or is it??

Row 1000m x 2

Complete 2 rounds of 1000m. Rest 2-4 minutes in between rounds. Record time for each round.

4:17.2
3:54.5 (.2 sooner, would've beaten PR!)

Shoulder Press/Pullups

7 Rounds for time of: 21x55lb shoulder press and 10 pullups

14:30 NEW PR!

"Fran"

Fran - 21-15-9 reps of 95lb Thrusters and Pullups.

8:18 (poor time, hopefully getting back into 7:00 range next time)

Row 500 - Squat 50

8/6/08

4 rounds of Row 500 meters, 50 squats for time.

2:06/1:59/2:09/2:01

Total time: 17:30 (not too bad, but again, getting back)

Cindy

8-5-08
5 Pullups, 10 Pushups, 15 Squats: Complete as many rounds as possible in 20minutes.

12 Rds... not too bad, just getting back into the routine again. I will work my way back up.

5x5 Squat

7-25-08
A - 175-180-185-200-205
J - 155-165-175-185-195 (trying to be sensitive to right knee)

Back!

Have been out of the loop for awhile, and haven't been posting. No worries. I'm back and PUMPED! Woot.

Fight Gone Bad

3-19-08

Three rounds of:
Thrusters, 20lbs (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (meters)

John
THR: 42 - 27 - 25
SDHP: 17 - 19 - 20
BJ: 24 - 21 - 20
PP: 25 - 15 - 11
Row: 259m - 190m - 180m

R
THR: 56 - 20 - 17
SDHP: 25 - 20 - 16
BJ: 32 - 30 - 20
PP: 18 - 20 - 14
Row: 200m - 170m - 160m