Warm Up:
- Thoracic Spine rolling
- Dynamic hip, hamstring, and glute mobility
Strength Training:
Front Squats:
- Warm Ups: 45x5, 135x4, 225x3, 315x2, 365x fail
- Work Sets: 250x 5, 5, 5 (go up 5 lbs)
Box Jumps @ 33":
- 5, 4, 3, 2, 1, 5, 5, 5 (immediately following each set of squats)
Ring Rows:
- Warm Ups: 0x5, 15x4, 30x3, 45x2, 60x1
- Work Sets: 30x 5, 5, 5 (stay at this weight since some reps were not full ROM).
Barbell Hip Thrusts:
- 232.5x 10, 10, 10 (go up 2.5 lbs)
Conditioning:
- None
3.31.2014
3.30.2014
Sunday 3.30.14
Warm Up:
- Foam Rollins lower back and thoracic spine
- Dynamic mobility for hips, hamstrings, and glutes
- Barbell Thrusters: 45x5, 95x4, 135x3, 185x2, 225x1
CrossFit Games Open Workout 14.5:
For time complete 21, 18, 15, 12, 9, 6, and 3 reps of:
- Barbell Thrsuters @ 95 lbs
- Burpees (facing the bar and jumping over it each rep)
Time: 15:38.
I was able to do the thrusters unbroken but my burpees were slow.
- Foam Rollins lower back and thoracic spine
- Dynamic mobility for hips, hamstrings, and glutes
- Barbell Thrusters: 45x5, 95x4, 135x3, 185x2, 225x1
CrossFit Games Open Workout 14.5:
For time complete 21, 18, 15, 12, 9, 6, and 3 reps of:
- Barbell Thrsuters @ 95 lbs
- Burpees (facing the bar and jumping over it each rep)
Time: 15:38.
I was able to do the thrusters unbroken but my burpees were slow.
Saturday 3.29.14
Warm Up:
- Dynamic Mobility
Strength Training:
Power Snatch:
- Warm Ups: 45x6, 95x5, 135x4, 185x3, 205x1, 225x0
- Work Sets: 195x 2, 3, 2 (better than last week but stay at this weight)
Bench Press:
- Warm Ups: 45x12, 95x10, 135x8, 185x6, 225x4, 275x2, 315x1
- Work Sets: 315x5, 295x7, 265x9 (all work sets in the sling shot)
Conditioning:
- None
- Dynamic Mobility
Strength Training:
Power Snatch:
- Warm Ups: 45x6, 95x5, 135x4, 185x3, 205x1, 225x0
- Work Sets: 195x 2, 3, 2 (better than last week but stay at this weight)
Bench Press:
- Warm Ups: 45x12, 95x10, 135x8, 185x6, 225x4, 275x2, 315x1
- Work Sets: 315x5, 295x7, 265x9 (all work sets in the sling shot)
Conditioning:
- None
3.28.2014
3.27.2014
Thursday 3.27.14
Warm Up:
- Dynamic Mobility for hips, glutes, and low back (I'm very sore/tight from Tuesday)
- Box Jumps: Sets of 3 @ 33"
Strength Training:
Back Squats:
- Warm Ups: 45x6, 135x5, 225x4, 315x3, 405x2, 450x fail
- Work Sets: 415x2, 365x5, 325x3 (my back felt very tired today and I fell out of the groove a couple of times. Stay on sets 1 and 3, go up on set 2).
Weighted Pull Ups:
- Warm Ups: 0x5, 25x4, 50x3, 75x2, 100x1
- Work Sets: 40x 5, 5, 5, 5, 5 then several sets of unweighted, explosive chest to bar reps (go up 2.5 lbs)
Barbell Hip Thrusts:
- 230x 10, 10, 10 (go up 2.5 lbs)
Conditioning:
- None
- Dynamic Mobility for hips, glutes, and low back (I'm very sore/tight from Tuesday)
- Box Jumps: Sets of 3 @ 33"
Strength Training:
Back Squats:
- Warm Ups: 45x6, 135x5, 225x4, 315x3, 405x2, 450x fail
- Work Sets: 415x2, 365x5, 325x3 (my back felt very tired today and I fell out of the groove a couple of times. Stay on sets 1 and 3, go up on set 2).
Weighted Pull Ups:
- Warm Ups: 0x5, 25x4, 50x3, 75x2, 100x1
- Work Sets: 40x 5, 5, 5, 5, 5 then several sets of unweighted, explosive chest to bar reps (go up 2.5 lbs)
Barbell Hip Thrusts:
- 230x 10, 10, 10 (go up 2.5 lbs)
Conditioning:
- None
3.26.2014
3.25.2014
Tuesday 3.25.14
Warm Up:
- Hip Circle
- Good Mornings
- Rotator Cuff drills
Strength Training:
Deadlifts:
- Warm Ups: 155x5, 245x4, 335x3, 425x2, 515x fail
- Work Sets: 480x2, 435x5, 385x7 (stay on set 1, go up on sets 2 and3)
Weighted Ring Dips:
- Warm Ups: 0x5, 25x4, 50x3
- Work Sets: 40x 5, 5, 5, 5, 5 (go up 2.5 lbs)
Conditioning:
For time:
- 100 Double Unders
- 50 KB Snatches @ 70 lbs
- 30 Ring Dips
Time: 6:59
- Hip Circle
- Good Mornings
- Rotator Cuff drills
Strength Training:
Deadlifts:
- Warm Ups: 155x5, 245x4, 335x3, 425x2, 515x fail
- Work Sets: 480x2, 435x5, 385x7 (stay on set 1, go up on sets 2 and3)
Weighted Ring Dips:
- Warm Ups: 0x5, 25x4, 50x3
- Work Sets: 40x 5, 5, 5, 5, 5 (go up 2.5 lbs)
Conditioning:
For time:
- 100 Double Unders
- 50 KB Snatches @ 70 lbs
- 30 Ring Dips
Time: 6:59
3.24.2014
3.23.2014
Sunday 3.23.14
Warm Up:
- Hip Circle
- Reverse Hypers
- Band Pull Aparts
- Rotator Cuff rotations
Strength Training:
Overhead Squat (Find 1rm):
- Warm Ups: 45x5, 95x4, 135x3, 185x2, 225x1
- Work Sets: 245x1, 265x1, 275x1 (start reverse pyramid at 85%)
Weighted Chin Ups 5x5:
- Warm Ups: 0x5, 25x4, 50x3, 75x2, 100x1
- Work Sets: 40x 5, 5, 5, 5, 5 (go up 2.5 lbs)
Barbell Hip Thrusts:
- 227.5x 10, 10, 10 (go up 2.5 lbs)
GHD Sit Ups:
- 5x10
Conditioning:
AMRAP in 10:00 of:
- 5 Power Snatches @ 115
- 5 Overhead Squats @ 115
- 5 BTN Snatch Push Presses @ 115
- 50 Double Unders
Score: 4 rounds + 3 power snatches
- Hip Circle
- Reverse Hypers
- Band Pull Aparts
- Rotator Cuff rotations
Strength Training:
Overhead Squat (Find 1rm):
- Warm Ups: 45x5, 95x4, 135x3, 185x2, 225x1
- Work Sets: 245x1, 265x1, 275x1 (start reverse pyramid at 85%)
Weighted Chin Ups 5x5:
- Warm Ups: 0x5, 25x4, 50x3, 75x2, 100x1
- Work Sets: 40x 5, 5, 5, 5, 5 (go up 2.5 lbs)
Barbell Hip Thrusts:
- 227.5x 10, 10, 10 (go up 2.5 lbs)
GHD Sit Ups:
- 5x10
Conditioning:
AMRAP in 10:00 of:
- 5 Power Snatches @ 115
- 5 Overhead Squats @ 115
- 5 BTN Snatch Push Presses @ 115
- 50 Double Unders
Score: 4 rounds + 3 power snatches
3.22.2014
3.21.2014
Friday 3.21.14
Warm Up:
- Hip and hamstring mobility
- Rotator cuff drills
- Empty barbell clean progressions
Strength Training:
Power Cleans:
- Muscle Clean/Power Clean/Clean & Jerk: 95x2 each, 135x1 each, 185x1 each, 225x1 PC/C&J, 275x1 PC/C&J
- Power Cleans: 262.5x 3, 3, 2 (stay at this weight until I get 3x3)
Shoulder Press (1RM test):
- Worked up to 210, failed at 215.
Conditioning:
CrossFit Games Open Workout 14.4:
AMRAP in 14:00:
- 60 calorie row
- 50 Toes to Bar
- 40 Wall Balls
- 30 Cleans @ 135
- 20 Muscle Ups:
Score: I finished the cleans and attempted one muscle up, but did not complete it.
- Hip and hamstring mobility
- Rotator cuff drills
- Empty barbell clean progressions
Strength Training:
Power Cleans:
- Muscle Clean/Power Clean/Clean & Jerk: 95x2 each, 135x1 each, 185x1 each, 225x1 PC/C&J, 275x1 PC/C&J
- Power Cleans: 262.5x 3, 3, 2 (stay at this weight until I get 3x3)
Shoulder Press (1RM test):
- Worked up to 210, failed at 215.
Conditioning:
CrossFit Games Open Workout 14.4:
AMRAP in 14:00:
- 60 calorie row
- 50 Toes to Bar
- 40 Wall Balls
- 30 Cleans @ 135
- 20 Muscle Ups:
Score: I finished the cleans and attempted one muscle up, but did not complete it.
3.20.2014
3.19.2014
Wednesday 3.19.14
Warm Up:
- Dynamic Mobility
Strength Training:
Front Squats:
- 45x8, 95x7, 135x6, 185x5, 225x4, 275x3, 315x2, 365x1
Box Jumps 33":
- 8x3, I performed one set immediately after each set of front squats
Ring Rows:
- 0x5, 15x4, 25x3, 35x2, 45x1, 25x5, 5, 5
GHD Sit Ups:
- 8x9
Conditioning:
- None
- Dynamic Mobility
Strength Training:
Front Squats:
- 45x8, 95x7, 135x6, 185x5, 225x4, 275x3, 315x2, 365x1
Box Jumps 33":
- 8x3, I performed one set immediately after each set of front squats
Ring Rows:
- 0x5, 15x4, 25x3, 35x2, 45x1, 25x5, 5, 5
GHD Sit Ups:
- 8x9
Conditioning:
- None
3.18.2014
Tuesday 3.18.14
Warm Up:
- Dynamic Mobility
Strength Training:
Power Snatches:
- Warm Ups: 45x6, 95x5, 135x4, 185x3, 205x0, 225x0 (tried 1rep of snatch at each weight)
- Work Sets: 195x 2, 2, 2 (better than last week, but stay at this weight next week)
Bench Press:
- Warm Ups: 45x12, 95x10, 135x8, 185x6, 225x4, 275x2
- Work Sets: 310x5, 290x7, 260x9 (all work sets done in the Sling Shot due to some shoulder pain)
X-Wing Band Pulls:
- Sets of 7-10 between exercises to even out the pulling/pushing ratio and promote shoulder health
Conditioning:
AMRAP in 10:00 of:
- 5 Glute/Ham Raises
- 10 Ring Dips
Score: 5 rounds exactly
My shoulder has been bugging me a little over the past few weeks. Not too bad, but enough that I don't want to push it so I'm going to use the Sling Shot for my work sets for a little bit and see if I can heal the shoulder up.
- Dynamic Mobility
Strength Training:
Power Snatches:
- Warm Ups: 45x6, 95x5, 135x4, 185x3, 205x0, 225x0 (tried 1rep of snatch at each weight)
- Work Sets: 195x 2, 2, 2 (better than last week, but stay at this weight next week)
Bench Press:
- Warm Ups: 45x12, 95x10, 135x8, 185x6, 225x4, 275x2
- Work Sets: 310x5, 290x7, 260x9 (all work sets done in the Sling Shot due to some shoulder pain)
X-Wing Band Pulls:
- Sets of 7-10 between exercises to even out the pulling/pushing ratio and promote shoulder health
Conditioning:
AMRAP in 10:00 of:
- 5 Glute/Ham Raises
- 10 Ring Dips
Score: 5 rounds exactly
My shoulder has been bugging me a little over the past few weeks. Not too bad, but enough that I don't want to push it so I'm going to use the Sling Shot for my work sets for a little bit and see if I can heal the shoulder up.
3.17.2014
Monday 3.17.14
Rest day active recovery and mobility.
Active Recovery:
10:00 of rounds of:
- 10 Push Ups
- 10 Ring Rows
- 10 Abmat Sit Ups
- 10 Air Squats
Mobility:
- About 30 minutes of stretching for hips, hamstrings, flutes, and shoulders.
Active Recovery:
10:00 of rounds of:
- 10 Push Ups
- 10 Ring Rows
- 10 Abmat Sit Ups
- 10 Air Squats
Mobility:
- About 30 minutes of stretching for hips, hamstrings, flutes, and shoulders.
3.16.2014
Sunday 3.16.14
Warm Up:
- Dynamic Mobility drills
Strength Training:
Back Squats:
- Warm Ups: 45x6, 135x5, 225x4, 315x3, 405x2, 445x1
- Work Sets: 415x2, 360x5, 320x7 (stay on set 1, go up on sets 2 and 3. I did 3 reps at 415 but Holly no-repped me for depth on the last rep)
Weighted Pull Ups:
- Warm Ups: 0x5, 25x4, 50x3, 75x2, 100x1
- Work Sets: 37.5x 5, 5, 5, 5, 5 (go up 2.5 lbs next week)
Evil Wheels:
- 5 sets of 7 reps
Barbell Hip Thrusts:
- 225x 10, 10, 10 (go up 2.5 lbs next time)
Conditioning:
- None
- Dynamic Mobility drills
Strength Training:
Back Squats:
- Warm Ups: 45x6, 135x5, 225x4, 315x3, 405x2, 445x1
- Work Sets: 415x2, 360x5, 320x7 (stay on set 1, go up on sets 2 and 3. I did 3 reps at 415 but Holly no-repped me for depth on the last rep)
Weighted Pull Ups:
- Warm Ups: 0x5, 25x4, 50x3, 75x2, 100x1
- Work Sets: 37.5x 5, 5, 5, 5, 5 (go up 2.5 lbs next week)
Evil Wheels:
- 5 sets of 7 reps
Barbell Hip Thrusts:
- 225x 10, 10, 10 (go up 2.5 lbs next time)
Conditioning:
- None
3.15.2014
Saturday 3.15.14
Warm Up:
- Deadlifts: 135x5, 185x4, 225x3, 275x2, 315x1, 365x1
- Box Jumps: 24" for 6 sets of 5
- Dynamic mobility
CrossFit Games Open Workout 14.3:
Complete as many reps as possible in 8 minutes of:
- 135-lb. deadlifts, 10 reps
- 15 box jumps, 24-inch
- 185-lb. deadlifts, 15 reps
- 15 box jumps, 24-inch
- 225-lb. deadlifts, 20 reps
- 15 box jumps, 24-inch
- 275-lb. deadlifts, 25 reps
- 15 box jumps, 24-inch
- 315-lb. deadlifts, 30 reps
- 15 box jumps, 24-inch
- 365-lb. deadlifts, 35 reps
- 15 box jumps, 24-inch
Score: 121 reps. I finished up to the 25 deadliest at 275 and 6 box jumps.
- Deadlifts: 135x5, 185x4, 225x3, 275x2, 315x1, 365x1
- Box Jumps: 24" for 6 sets of 5
- Dynamic mobility
CrossFit Games Open Workout 14.3:
Complete as many reps as possible in 8 minutes of:
- 135-lb. deadlifts, 10 reps
- 15 box jumps, 24-inch
- 185-lb. deadlifts, 15 reps
- 15 box jumps, 24-inch
- 225-lb. deadlifts, 20 reps
- 15 box jumps, 24-inch
- 275-lb. deadlifts, 25 reps
- 15 box jumps, 24-inch
- 315-lb. deadlifts, 30 reps
- 15 box jumps, 24-inch
- 365-lb. deadlifts, 35 reps
- 15 box jumps, 24-inch
Score: 121 reps. I finished up to the 25 deadliest at 275 and 6 box jumps.
3.14.2014
Friday 3.14.14
Warm Up:
- Dynamic mobility drills
Strength Training:
Power Snatch:
- Warm Ups: 45x10, 95x8, 135x6, 175x4, 195x2
- Work Sets: 195x 1, 0, 1 (no explosiveness today, stay at this weight)
Bench Press:
- Warm Ups: 45x12, 95x, 10, 135x8, 185x6, 225x4, 275x2
- Work Sets: 310x4, 285x7, 255x9 (stay on set 1, go up on sets 2 and 3)
Hang Power Cleans:
- Warm Ups: 195x3, 225x3, 245x3
- Work Sets: 262.5x 2, 1, 2 (stay at this weight)
Shoulder Press:
- 150x 10, 10, 10, 10, 10
Stability Finisher:
6 rounds (not timed):
- 11 X-Wing Band Pulls
- 11 Candlestick to Front Levers
Conditioning:
- None
- Dynamic mobility drills
Strength Training:
Power Snatch:
- Warm Ups: 45x10, 95x8, 135x6, 175x4, 195x2
- Work Sets: 195x 1, 0, 1 (no explosiveness today, stay at this weight)
Bench Press:
- Warm Ups: 45x12, 95x, 10, 135x8, 185x6, 225x4, 275x2
- Work Sets: 310x4, 285x7, 255x9 (stay on set 1, go up on sets 2 and 3)
Hang Power Cleans:
- Warm Ups: 195x3, 225x3, 245x3
- Work Sets: 262.5x 2, 1, 2 (stay at this weight)
Shoulder Press:
- 150x 10, 10, 10, 10, 10
Stability Finisher:
6 rounds (not timed):
- 11 X-Wing Band Pulls
- 11 Candlestick to Front Levers
Conditioning:
- None
3.12.2014
Wednesday 3.12.14
Last 24-Hour Fitness workout for a while, hopefully.
Warm Up:
- Dynamic stretching
Strength Training:
Front Squats:
- Warm Ups: 45x10, 95x8, 135x6, 185x4, 225x3, 275x2, 315x1
- Work Sets: 245x 5, 5, 5
Chin Ups (chest to bar, parallel grip):
- 50 reps done in 10 sets of 5 (I did a set of 5 after each set of front squats)
Finisher:
3 sets, no rest, with 35 lbs DB's:
- 10 Serratus Crunches
- 10 Elbows Out DB Extensions
- 10 Hammer Curls
Conditioning:
- None
Warm Up:
- Dynamic stretching
Strength Training:
Front Squats:
- Warm Ups: 45x10, 95x8, 135x6, 185x4, 225x3, 275x2, 315x1
- Work Sets: 245x 5, 5, 5
Chin Ups (chest to bar, parallel grip):
- 50 reps done in 10 sets of 5 (I did a set of 5 after each set of front squats)
Finisher:
3 sets, no rest, with 35 lbs DB's:
- 10 Serratus Crunches
- 10 Elbows Out DB Extensions
- 10 Hammer Curls
Conditioning:
- None
3.11.2014
3.10.2014
Monday 3.10.14
I worked out at 24 Fitness again, which always sucks.
Strength Training:
Deadlifts:
- Warm Ups: 135x5, 225x4, 315x3, 405x2, 495x1
- Work Sets: 405x5, 5, 5- No belt so I just got some volume in
Shoulder Press:
- Warm Ups: 45x5, 95x4, 135x3, 185x2, 225x1 push press
- Work Sets: 150x10, 9, 8, 7, 6
V-Ups:
- 18 sets of 5- I did one set in between each deadlift and shoulder press set.
Bar Dips:
- 5x10
Leg Raises:
- 5x5- in between dip sets
X-Wing Band Pulls:
- 90 reps in 9 sets of 10
Conditioning:
- None
Strength Training:
Deadlifts:
- Warm Ups: 135x5, 225x4, 315x3, 405x2, 495x1
- Work Sets: 405x5, 5, 5- No belt so I just got some volume in
Shoulder Press:
- Warm Ups: 45x5, 95x4, 135x3, 185x2, 225x1 push press
- Work Sets: 150x10, 9, 8, 7, 6
V-Ups:
- 18 sets of 5- I did one set in between each deadlift and shoulder press set.
Bar Dips:
- 5x10
Leg Raises:
- 5x5- in between dip sets
X-Wing Band Pulls:
- 90 reps in 9 sets of 10
Conditioning:
- None
3.09.2014
3.08.2014
Saturday 3.08.14
Warm Up:
- Hip Circle, rotator cuff drills, push ups, and reverse hypers
Strength Training:
Back Squats (3-5-7):
- Warm Ups: 45x6, 135x5, 225x4, 315x3, 405x2, 440x1
- Work Sets: 410x3 (3RM PR!), 355x5, 315x7 (go up on all sets)
Weighted Pull Ups (5x5):
- Warm Ups: 0x3, 30x 3, 3, 3 (switch back to 5-4-3-2-1- warm up)
- Work Setsx 35x 5, 5, 5, 5, 5 (go up 2.5 lbs)
Evil Wheels:
- 10 sets of 6
Conditioning:
CrossFit Games Open Workout 14.2:
Try to get 2 Rounds in 3:00 of:
- 10 Overhead Squats @ 95 lbs
- 10 Chest to Bar Pull Ups
If accomplished, at the 3:00 you have another 3:00 toi do 2 rounds of:
- 12 Overhead Squats
- 12 Chest to Bar Pull Ups
Continue every 3 minutes adding two reps to each movement until you can't complete a round.
Score: 20 reps (10 ohs and 10 pull ups)
My hyper-extended right elbow did not like either movement so I stopped.
- Hip Circle, rotator cuff drills, push ups, and reverse hypers
Strength Training:
Back Squats (3-5-7):
- Warm Ups: 45x6, 135x5, 225x4, 315x3, 405x2, 440x1
- Work Sets: 410x3 (3RM PR!), 355x5, 315x7 (go up on all sets)
Weighted Pull Ups (5x5):
- Warm Ups: 0x3, 30x 3, 3, 3 (switch back to 5-4-3-2-1- warm up)
- Work Setsx 35x 5, 5, 5, 5, 5 (go up 2.5 lbs)
Evil Wheels:
- 10 sets of 6
Conditioning:
CrossFit Games Open Workout 14.2:
Try to get 2 Rounds in 3:00 of:
- 10 Overhead Squats @ 95 lbs
- 10 Chest to Bar Pull Ups
If accomplished, at the 3:00 you have another 3:00 toi do 2 rounds of:
- 12 Overhead Squats
- 12 Chest to Bar Pull Ups
Continue every 3 minutes adding two reps to each movement until you can't complete a round.
Score: 20 reps (10 ohs and 10 pull ups)
My hyper-extended right elbow did not like either movement so I stopped.
3.07.2014
3.06.2014
Thursday 3.06.14
Warm Up:
- Hip Circle and dynamic stretching
Strength Training:
Power Snatch:
- Warm Ups: 45x9, 95x7, 135x5, 170x3, 190x1
- Work Sets: 195x 2, 3, 1 (stay at this weight)
Hang Power Cleans:
- Warm Ups: 195x3, 225x3, 245x3
- Work Sets: 262.5x 2, 0, 3 (stay at this weight)
Bench Press:
- Warm Ups: 45x12, 95x10, 135x8, 185x6, 225x4, 275x2
- Work Sets: 310x3, 285x4, 255x7 (stay on all sets)
Shoulder Press:
- 147.5x 10, 10, 10, 10, 10 (go up 2.5 lbs)
X-Wing Band Pulls:
- Red Bands x 106 reps
Conditioning:
- None
- Hip Circle and dynamic stretching
Strength Training:
Power Snatch:
- Warm Ups: 45x9, 95x7, 135x5, 170x3, 190x1
- Work Sets: 195x 2, 3, 1 (stay at this weight)
Hang Power Cleans:
- Warm Ups: 195x3, 225x3, 245x3
- Work Sets: 262.5x 2, 0, 3 (stay at this weight)
Bench Press:
- Warm Ups: 45x12, 95x10, 135x8, 185x6, 225x4, 275x2
- Work Sets: 310x3, 285x4, 255x7 (stay on all sets)
Shoulder Press:
- 147.5x 10, 10, 10, 10, 10 (go up 2.5 lbs)
X-Wing Band Pulls:
- Red Bands x 106 reps
Conditioning:
- None
3.05.2014
3.04.2014
Tuesday 3.04.14
Warm Up:
- Rotator Cuff Drills, Push Ups, GHD Sit Ups, Hip Extensions
Strength Training:
Front Squats:
- Warm Ups: 45x5, 135x4, 225x3, 315x2, 365x fail
- Work Sets: 245x 5, 5 (I was going to go for 5x5 but ran out of time)
Weighted Chin Ups:
- Warm Ups: 0x5, 30x4, 60x3, 85x2, 110x0 (it was close so I'm calling it a miss for now)
- Work Sets: 80x3, 55x5 (Ran out of time. Stay on all sets)
GHD Sit Ups:
- 7 sets of 8
Conditioning:
- None
Pretty terrible day. I was short on time and didn't feel strong at all. That's what I get for going 3 days in a row. I definitely need rest and food.
- Rotator Cuff Drills, Push Ups, GHD Sit Ups, Hip Extensions
Strength Training:
Front Squats:
- Warm Ups: 45x5, 135x4, 225x3, 315x2, 365x fail
- Work Sets: 245x 5, 5 (I was going to go for 5x5 but ran out of time)
Weighted Chin Ups:
- Warm Ups: 0x5, 30x4, 60x3, 85x2, 110x0 (it was close so I'm calling it a miss for now)
- Work Sets: 80x3, 55x5 (Ran out of time. Stay on all sets)
GHD Sit Ups:
- 7 sets of 8
Conditioning:
- None
Pretty terrible day. I was short on time and didn't feel strong at all. That's what I get for going 3 days in a row. I definitely need rest and food.
3.03.2014
Monday 3.03.14
Warm Up:
- Hip Circle, GHD Sit Ups, Reverse Hypers, and Rotator Cuff drills
Strength Training:
Deadlifts:
- Warm Ups: 150x5, 240x4, 330x3, 420x2, 510x1 (post injury PR!)
- Work Sets: 480x2, 430x5, 380x7 (stay on set 1, go up on sets 2 and 3)
Weighted Ring Dips:
- Warm Ups: 0x5, 30x4, 60x3, 85x2, 110x1 (PR!)
- Work Sets: 80x3, 60x7, 45x8 (Stay on sets 1 and 3, go up on set 2)
Shoulder Press:
- 147.5x 10, 10, 10, 5, 5 (stay at the is weight)
Glute/Ham Raises:
- 20x 6, 6, 6
X-Wing Band Pulls:
- Red Bands x 73 reps (equal to number of pressing reps I did today)
Conditioning:
- None
- Hip Circle, GHD Sit Ups, Reverse Hypers, and Rotator Cuff drills
Strength Training:
Deadlifts:
- Warm Ups: 150x5, 240x4, 330x3, 420x2, 510x1 (post injury PR!)
- Work Sets: 480x2, 430x5, 380x7 (stay on set 1, go up on sets 2 and 3)
Weighted Ring Dips:
- Warm Ups: 0x5, 30x4, 60x3, 85x2, 110x1 (PR!)
- Work Sets: 80x3, 60x7, 45x8 (Stay on sets 1 and 3, go up on set 2)
Shoulder Press:
- 147.5x 10, 10, 10, 5, 5 (stay at the is weight)
Glute/Ham Raises:
- 20x 6, 6, 6
X-Wing Band Pulls:
- Red Bands x 73 reps (equal to number of pressing reps I did today)
Conditioning:
- None
3.02.2014
Sunday 3.02.14
Warm Up:
- Dynamic Stretching
- Muscle Snatch/ Power Snatch: 75x5, 105x4, 135x3, 165x2, 195x1
- Double Unders: 5 sets of 10
Strength Training:
- Rest day
Conditioning:
Crossfit Games Open Workout 14.1:
AMRAP in 10:00 of:
- 30 Double Unders
- 15 Snatches @ 75 (any variation):
Score: 301 reps
- Dynamic Stretching
- Muscle Snatch/ Power Snatch: 75x5, 105x4, 135x3, 165x2, 195x1
- Double Unders: 5 sets of 10
Strength Training:
- Rest day
Conditioning:
Crossfit Games Open Workout 14.1:
AMRAP in 10:00 of:
- 30 Double Unders
- 15 Snatches @ 75 (any variation):
Score: 301 reps
3.01.2014
Saturday 3.01.14
Warm Up:
- Jump rope, muscle snatches, and dynamic stretching
Strength Training:
Back Squats:
- Warm Ups: 45x10, 135x8, 225x6, 315x4, 405x2, 435x1
- Work Sets: 410x2, 355x4, 315x6 (stay on all sets)
Weighted Pull Ups:
- Warm Up: 5 reps at body weight
- 30x 8 sets of 5 reps
Evil Wheel Roll Outs:
- 10 sets of 5
Conditioning:
- None
- Jump rope, muscle snatches, and dynamic stretching
Strength Training:
Back Squats:
- Warm Ups: 45x10, 135x8, 225x6, 315x4, 405x2, 435x1
- Work Sets: 410x2, 355x4, 315x6 (stay on all sets)
Weighted Pull Ups:
- Warm Up: 5 reps at body weight
- 30x 8 sets of 5 reps
Evil Wheel Roll Outs:
- 10 sets of 5
Conditioning:
- None
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