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Post by Kevin on Aug 18, 2014 11:41:20 GMT
8/15/14 Fri
20 min AMRAP
30 OH Lunges (115/75) - 75 30 Deadlifts (135/95) - 95 30 lunges w/Barbell on back -95 30 OTB burpees
136 total
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Post by Kevin on Aug 18, 2014 11:44:52 GMT
8/17/14 Sun
Weights week 30 Day 3
Push Press 5/3/1 95x5, 110x5, 125x5
Push Press 5x5 120x5,5,5,5,5
HSPU 5xfail 5,6,5,6,7
Split Jerks 5/3/1 100x5, 115x5, 130x5
Ring Dips 5x5 BW+20x5,5,5,5,5
Weights Week 30 Day 4
Deads 5/3/1 Did Friday in skill
Power Shrug 3x3 185x3, 3, 3
Power Cleans 100x5, 115x5, 125x5
Pullups strict 5x5 BW+15x5,5,5,5,5
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Post by Kevin on Aug 18, 2014 11:47:44 GMT
8/18/14 Mon
Snatch EMOM increasing weight - only got to 80, but better at form
WOD 5 rounds 20 min cap
5 SDHP (135/95) - 105 5 ring dips 5 Thrusters (135/95) - 105
10:05
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Post by Kevin on Aug 22, 2014 12:16:06 GMT
8/19/14 Tues
Weights Week 32 Day 1
Flat Bench 5/3/1 150x3, 165x3, 200x0
Bench w/ chains 115+chains x3r2, 3r2, 3r2, 3r2, 3r2
Dips BW+35x5,5,5
Under grip chins BW+15x5,5,5,5
Added: 20 burpees for not writing my time on the board Monday
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Post by Kevin on Aug 22, 2014 12:17:57 GMT
8/20/14 Wed
AMPED + 50 Burpees 50 Alternating Pistols 50 Seated Wall Balls 6ft target 50 Pull Ups 50 One-Legged Double Unders 50 Alternating KB Snatches (53/35) 50 Plank Push Ups 50 Burpees
44:23
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Post by Kevin on Aug 22, 2014 12:18:27 GMT
8/21/14 Thurs
Recovery day and Cheat meal - dinner
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Post by Kevin on Aug 22, 2014 12:21:13 GMT
8/22/14 Fri
Zimmerman Hero WOD
25 min AMRAP
11 CTB pullups - reg 2 Deadlift (315/225) 10 HSPU's
193 reps
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Post by Kevin on Aug 24, 2014 23:06:23 GMT
8/23/14 Sat
only had less than an hour. Worked on WOD 1 of summer throw down
barbell complex 1power clean lunge ea leg push press
got up to 135 failed lunges on left leg at 145
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Post by Kevin on Aug 24, 2014 23:10:28 GMT
8/24/14 Sun
new routine
Push press 5/3/1 90x5, 100x5, 115x5
Push Jerk 5/3/1 same as above
HSPU 3x3-5 5,5,5 - 2 10's and pad. Hands wider worked better
Multigrip bar close grip press Worked up to Bar+ 80 4x5 -go heavier
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Post by Kevin on Aug 31, 2014 16:28:29 GMT
8/25/14 Mon
5 rounds
5 OH squat - 75 10 Power Cleans 1 Rope Climb
11:56
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Post by Kevin on Aug 31, 2014 16:31:33 GMT
8/26/14 - Tues
Summer Showdown WODs
1) 5 Minutes: Max Weight Complex of… Power Clean, Lunge on both legs, Push Press
135 (with Randy)
2) 10 Min cap Scaled 30 Kbell swing (53/35) 25 Situps 20 Deadlift (95/65) 15 OTB burpee 10 Squat clean (95/65) 50 Singles
6:04 RX - for Scaled
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Post by Kevin on Aug 31, 2014 16:33:47 GMT
8/27/14 Wed
EMOM for MAX rounds 1 Thruster (95/65) 5 Pull ups Add 1 rep to thruster each successive minute, continue until failure.
7 RX
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Post by Kevin on Aug 31, 2014 16:38:12 GMT
95# - 165 reps
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Post by Kevin on Aug 31, 2014 16:42:19 GMT
8/30/14 Sat
Lunges w/weigt for Summer Showdown 115x5, 135x2, 145x1, 135x3, 115x5
Wall Walks 3, 3
HSPU 3x5 2 10s and pad Multigrip close grip press - bar and 35x5x4
Earlier in week: - skill Push Press 90x5, 100x5, 115x5 Push Jerks 90x5, 100x5, 115x5
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Post by Kevin on Aug 31, 2014 16:56:02 GMT
8/31/14 Sun
Weights Day 4
Deads 5/3/1 175x5, 205x5, 230x5
Power Cleans - did clean and press instead for comp prep 135x1, 145x1, 150xfail on push press
Palms in pull ups 5x5
DB Row 3x8-10 30x10, 35x10, 40x10 - go up
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