11-09-11 Wednesday Week 145

Training Log
10AM (in Buford)

clean hip  25/2  35/2  45/2  55/1

clean/squat  35/2/2  45/2/2  55/2/2  65/2/2  3//70/1/1

press in split  3//30/3

jerk  35/2  45/2  55/2  65/2  70/2  75/5

Weights in kilos.

11-07-11 Monday Week 145

Training Log
4PM

Push Snatch/squat 

15/3/1  25/3/1  35/2/1  45/2/1  55/1/1  60/1/1

Snatch from low blocks 

30/2  40/2  45/2  50/2  54/2 (1 miss)  58/1  54/2 (2 misses, 2 good)  58/1  54/2 (1 miss, 2 good)  58/1

front squat 

4//75/2

clean pull  

2//70/3  2//75/2  2//80/2

then...

6:30PM

For time:
10 – 15 – 20 – 15 – 10 rep rounds of —
Alligator Pushups
Lateral Hops (over barbell)
Overhead Squats (I used 85 lbs)

Time -- 13:18 

I can definitely do that faster.

11-06-11 Sunday Week 144

Training Log
5PM
front squat  55/3  65/2  75/2  80/1  84/1  88/1  3//78/2

drop snatch  25/2  35/2  45/2  50/2 (x 5)  55/1  60/1

11-05-11 Saturday Week 144

Deadlift.

Today was the tournament for the 2011 Fall Season for the Atlanta Affiliate League.


Our team had to battle it out through a single elimination tournament to get a shot at winning the whole season.

CFED Team Blue was me, Jonathan, Jazz, Brooke, Eddie and
Duda.




I did both parts of the first workout:
8 minute amrap (as many reps as possible): Row for meters
Burpees
Dumbbell Swings (35 lbs)
Pullups
Eddie and Duda did the rowing and pullups and Jazz and I did the burpees and swings.

then immediately at the 8Min mark,

8 min amrap:
16 OH walking Lunge steps (25 lb plate)
100 Meter Sprint.
Eddie and Jonathan and Brooke and I did this part.

Our team won the bracket by a couple hundred points!!

Workout 2
2 team members do 150 wall ball shots while the other 2 do 60 clean and jerks, then switch. Fastest time wins.
Eddie and I teamed up and Duda and Brooke.

I did 30 of the C&Js (75 lbs) and 80 of the wall ball shots (14 lbs to 10')

Our team won.

Workout 3

21-15-9
SDHP (75/45)
Box Jumps (24"/20")
Two team members do 21 sdhp while the other two do the box jumps, then switch and do 21.. and so on.
Immediately after finishing this, same rules except thrusters and pullups (like a lightweight fran)
You can switch team members for each part.
Jazz and Brooke did the sdhp/box jump and Jazz and I did the Fran part.
Duda and Jonathan did the sdhp/box jump and Duda and Eddie did the Fran part.

CFED Team Blue won again!!

Final 4 workout

4 team members, 8 minute amrap (as many reps as possible)
1st team member does a 5 point suicide while member 2 is on deck. Member 1 finishes the suicide and begins to max rep deadlift (165/115) while member 2 does a suicide, then member 2 does deadlifts while member 3 is running, etc...

Our team did over 200 deadlifts and won the whole tournament by about 10 reps!!

Yay Blue Team!!

11-03-11 Thursday Week 144

Training Log
6PM ish

push snatch/squat  15/4/1  25/4/1  35/3/1  45/2/1  55/1/1  60/1/1

snatch  30/3  40/3  45/2  50/2  55/1  60/1  63/1  65/1 (fx2)

press in split  3///35/3

cj  35.2  45.2  55/2  65/2  70/1  74/1 (1-F, 2-✓)  77/1 (f)


Pretty good session, considering my thumb is split open and my wrists feel broken... I'll take it. (weights in kilos)

11-02-11 Wednesday Week 144

Training Log
5:30PM

For time —
25 – 20 – 15 – 10 – 5 rep rounds of:
Dumbbell Swings (55 lbs for tme)
with
50 – 40 – 30 – 20 – 10
Double Unders

Time: 6:01

Had to squeeze this in between coaching up the peeps....

11-01-11 Tuesday Week 144

The guy taking the photo said to try to look like we were tired...

We were on vacay 10-28-11 through 11-01-11 ... just got back today. We stopped at Amicolola Falls on the way home and did a pretty rough hike and I am totally counting that as part of my workout for the day.

Training Log
1PM ish
Super long steep hike up and down the highest waterfalls in Georgia.

5PM ish
5 rounds, for max reps:
Pistols
Muscle Ups
Handstand walks

Rd 1:  5 pistols per leg, 4 MU
R2: 7, 4
R3: 7, 4
R4: 8, 4

R5: 8, 4

(I just keep at the handstand walking part until I've successfully walked 4+ feet)

then...

2 rounds of "The Chief"
3 Min AMRAP:
3 Power Cleans (I used 135 lbs)
6 Pushups
9 Air Squats

Rd 1: 4 + 1 power clean
Rd 2: 3 + 3 air squats

Phew. That was a good way to come back from vacay ....

10-27-11 Thursday Week 143

Training Log

4PM

6 rounds NFT
Carry heavy-ass yoke 60 feet

Max distance handstand walk

Max Rep bar muscle ups

Started off with 280 on the yoke and worked up to 360. Yowch.

Maxed out at about 8 feet on the handstand walk... longest one ever!!

Took a few tries to get the hang of the bar muscle up but was doing sets of 5 for the last 4 rounds or so... sweet!

then...

"Bradshaw"
10 rounds for time of:
3 Handstand push-ups
6 Deadlifts (I used 175)
12 Pull-ups
24 Double-unders

Time -- 26:57

Flippin' owwww on Bradshaw. It was like the whole workout was pullups. I think i wore myself out on the yokes and muscle ups... I did everything unbroken on Bradshaw except the stinkin' pullups. Didn't even do the first set unbroken... ridiculous. I must try this again when I have a fresher grip. Gah.