A. Work up to 1 rm Squat Clean (110#)
B. 15-10-5
Squat Clean 85#
Ring Dips (band assisted)
Time: 8:49
Rogue Fitness
Sunday, December 21, 2014
Saturday, December 20, 2014
12/20/2014
Rest Day!
I wasn't going to go to the gym but I was up at 6:00 am and figured might as well hit the open gym. I worked on skill/weaknesses (of which I have many ;).
Warmed up with a 1000m row, air squats, OHS with PVC pipe and banded walks.
Then did 5 rope climbs, worked on trying to use my legs more and speed. Afterwards, it was a slow "Annie" (50,40,30,20,10 Double Unders and sit ups) so I could work on my double unders. Lastly, I worked on Handstand Holds and starting to shift my weight from hand to hand. I am lucky we have many talented athletes at our gym that I can learn from and are willing to take the time to help me.
I wasn't going to go to the gym but I was up at 6:00 am and figured might as well hit the open gym. I worked on skill/weaknesses (of which I have many ;).
Warmed up with a 1000m row, air squats, OHS with PVC pipe and banded walks.
Then did 5 rope climbs, worked on trying to use my legs more and speed. Afterwards, it was a slow "Annie" (50,40,30,20,10 Double Unders and sit ups) so I could work on my double unders. Lastly, I worked on Handstand Holds and starting to shift my weight from hand to hand. I am lucky we have many talented athletes at our gym that I can learn from and are willing to take the time to help me.
Friday, December 19, 2014
12/19/2014
A. Back Squat - 15 minutes (155#) felt pretty good
B. 4 x 2 power snatch 80# struggled with this weight, rest 1:00, 2 weighted pull ups (15#) rest 2:00
C. 1000m Row (pace 1:58.7) then 6 x 10m Overhead Carry 85# (this was harder than I thought it would be)
B. 4 x 2 power snatch 80# struggled with this weight, rest 1:00, 2 weighted pull ups (15#) rest 2:00
C. 1000m Row (pace 1:58.7) then 6 x 10m Overhead Carry 85# (this was harder than I thought it would be)
Thursday, December 18, 2014
12/18/2014
AMRAP Day!
8:00
200m Row, 6 Pull ups, 8 knees to elbows (need t work on stringing these together better)
Rounds = 3
5:00 Rest
8:00
200m Run (cold and dark), 7 Toes to bar (same problem as k2e), 7 Shoulder to OH (65#)
Rounds = 3
5:00 Rest
8:00
35 Double Unders (getting better, finally), 8 Burpees to 6" target, 1 Rope climb
Rounds = 2 + 35 + 8
5:00 Rest
8:00
10 Power Snatches 55#, 10 Box Jumps
Rounds = 3 + 2 snatches
8:00
200m Row, 6 Pull ups, 8 knees to elbows (need t work on stringing these together better)
Rounds = 3
5:00 Rest
8:00
200m Run (cold and dark), 7 Toes to bar (same problem as k2e), 7 Shoulder to OH (65#)
Rounds = 3
5:00 Rest
8:00
35 Double Unders (getting better, finally), 8 Burpees to 6" target, 1 Rope climb
Rounds = 2 + 35 + 8
5:00 Rest
8:00
10 Power Snatches 55#, 10 Box Jumps
Rounds = 3 + 2 snatches
12/17/2014
A. 8 x Power Clean + Push Jerk (100#) every :60.
B. 3 x 4 Front Squats (100, 105, 105#)
C. EMOM 12 minutes
Even = 5 squat clean thruster 65# (finished most rounds in :29 - :30)
Odd = 9 Burpees (finished most rounds in :32)
Was pretty smoked when I finished, glad it was only 12 minutes.
D. 4 x 500m Row 2:00 rest
Pace = average 1:58, 1:56.6, 1:58.1, 2:00.2 (lost it at around 250m but was able to regain at 100m), 1:57.8
B. 3 x 4 Front Squats (100, 105, 105#)
C. EMOM 12 minutes
Even = 5 squat clean thruster 65# (finished most rounds in :29 - :30)
Odd = 9 Burpees (finished most rounds in :32)
Was pretty smoked when I finished, glad it was only 12 minutes.
D. 4 x 500m Row 2:00 rest
Pace = average 1:58, 1:56.6, 1:58.1, 2:00.2 (lost it at around 250m but was able to regain at 100m), 1:57.8
12/16/2014
Rest Day
1000m Row
3 x 10 PVC Rollouts, 10 Squats (15,35#), 10 OHS (15, 35#), banded lateral walks
Hit a Gymnastics class in the evenings and worked on:
Triceps, Butterfly Pull ups, and abs.
1000m Row
3 x 10 PVC Rollouts, 10 Squats (15,35#), 10 OHS (15, 35#), banded lateral walks
Hit a Gymnastics class in the evenings and worked on:
Triceps, Butterfly Pull ups, and abs.
Tuesday, December 16, 2014
12/15/2014
Tired today, yesterday was suppose to be a rest day. There is a reason for that and I paid for it today!
A. 8 x 3 Power Snatch :20/2:00 75# (last week was able to do 80#, but today struggled with 75#)
B. 3 x 4 Back Squats rest 2:00 115# (this was very manageable, especially when I kept my chest up)
C. 3 x 3 pull ups, 3 Chest to bar pull ups (still a work in progress), 6 toes to bar Rest 2:00 (arms and shoulders were smoked from yesterday's gymnastics class)
D. EMOM 8 minutes
2 HSPU (was suppose to be deficit but I am still struggling with Kipping so worked on those)
E. 2 x
50 double unders, 40 KBS (35#), 30 front squats (55#), 20 Wall balls, 10 Burpee Box Jumps, rest
6:00 between rounds
10:31/9:11 (my focus was just getting through this part of the WOD which I was pleased to have done)
A. 8 x 3 Power Snatch :20/2:00 75# (last week was able to do 80#, but today struggled with 75#)
B. 3 x 4 Back Squats rest 2:00 115# (this was very manageable, especially when I kept my chest up)
C. 3 x 3 pull ups, 3 Chest to bar pull ups (still a work in progress), 6 toes to bar Rest 2:00 (arms and shoulders were smoked from yesterday's gymnastics class)
D. EMOM 8 minutes
2 HSPU (was suppose to be deficit but I am still struggling with Kipping so worked on those)
E. 2 x
50 double unders, 40 KBS (35#), 30 front squats (55#), 20 Wall balls, 10 Burpee Box Jumps, rest
6:00 between rounds
10:31/9:11 (my focus was just getting through this part of the WOD which I was pleased to have done)
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