Speed and Activation Clinic tonight and tomorrow in Chi-town...
So Excited!
Kicked off the day with this little concoction:
800m Run
Burgener Warm-Up w/ 45# bar
SNATCHES
Work to a Heavy 1-Rep Low Hang Snatch
EMOM x 5: 5 Squat Snatches, across
Pilocarpine
5 RFT* ~
25 Cal Row
12 1-Arm DB Snatches, alternating (6/each arm but must go R, L, R, L, etc)
3 Rope Climbs
tb ~ 175# (missed 185#) / 145# / 13:47*
* Very good day going...was ok with the 175# LH Snatch...wanted 185, but was ok...
THEN...I was going to do 140# for Squat Snatches, but heard Oz saying, "if you are going to put on 2.5# plates then you might as well put on the 5's..."
I was not sure that I could get the 145#, but thought if I make it thru 3 rnds...try to "gut it out" and get those last two rounds!
Then...I totally lost it... I did the 5 Rnd workout for 3 rnds...never looked after I started and it just got in my head that it was for 3 rnds... Dang it!
What would life be if we had no courage to attempt ANYthing?
Friday, December 11, 2015
Thursday, December 10, 2015
CLEAN it Up!
Today was relativly easy...yea, right...
Couple of options:
Mickey
3 RFT ~
12 Deadlifts (275#)
24 Box Jumps (24/20)
36 Wall Ball (20/14)
or
BIG CLEAN COMPLEX
6 Rnds of
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
HHSC + HSC + SC + Push Jerk
HHSC + HSC + SC + Split Jerk
(need to complete all 12 reps w/o taking hands off bar, or resting on ground)
Gymnastics Conditioning
10-9-8...3-2-1 UNBROKEN Kipping HSPU
Dalaige & JB did Mickey w/ a little lighter DL
Oz ~ BCC ~ 95-115-135-155
tb ~ 135-145-155-165-175-185 / 9:20 for the HSPU
Couple of options:
Mickey
3 RFT ~
12 Deadlifts (275#)
24 Box Jumps (24/20)
36 Wall Ball (20/14)
or
BIG CLEAN COMPLEX
6 Rnds of
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
HHSC + HSC + SC + Push Jerk
HHSC + HSC + SC + Split Jerk
(need to complete all 12 reps w/o taking hands off bar, or resting on ground)
Gymnastics Conditioning
10-9-8...3-2-1 UNBROKEN Kipping HSPU
Dalaige & JB did Mickey w/ a little lighter DL
Oz ~ BCC ~ 95-115-135-155
tb ~ 135-145-155-165-175-185 / 9:20 for the HSPU
Tuesday, December 8, 2015
Jackie + ???
We will see if we can get this done...
Seems as though they put FRAN in disguise on us, just in case you are not paying attention...
JACKIE
For Time:
1000m Row
50 Thrusters (45#)
30 Pull Ups
Conditioning
18 UB C2B Pull Ups
:20 sec REST
18 UB Thrusters (95#)
:20 sec REST
15 UB C2B Pull Ups
:20 sec REST
15 UB Thrusters (95#)
:20 sec REST
12 UB C2B Pull Ups
:20 sec REST
12 UB Thrusters (95#)
Oz ~ 8:13 (tied his PR from a year ago...BUT he did not workout the day before!)
tb ~ 8:20 (PR by 2sec...dang thrusters (15-10-10-10-5)! /
Seems as though they put FRAN in disguise on us, just in case you are not paying attention...
JACKIE
For Time:
1000m Row
50 Thrusters (45#)
30 Pull Ups
Conditioning
18 UB C2B Pull Ups
:20 sec REST
18 UB Thrusters (95#)
:20 sec REST
15 UB C2B Pull Ups
:20 sec REST
15 UB Thrusters (95#)
:20 sec REST
12 UB C2B Pull Ups
:20 sec REST
12 UB Thrusters (95#)
Oz ~ 8:13 (tied his PR from a year ago...BUT he did not workout the day before!)
tb ~ 8:20 (PR by 2sec...dang thrusters (15-10-10-10-5)! /
Saturday, December 5, 2015
Saturday Workout
Clean & Jerks
EMOM x 9min:
1-4-7 Min = -50# from Max
2-5-8 Min = -40# from Max
3-6-9 Min = -30# from Max
Tubthumping (CFNE)
Team of 3...For Time:
100 Cal Row
100 Deadlifts (135#/95#)
80 Cal Row
80 Hang Power Cleans (135#/95#)
60 Cal Row
60 Front Squats (135#/95#)
40 Cal Row
40 Push Jerks (135#/95#)
20 Cal Row
20 Clusters (Sqt-Clean-Thruster) (135#/95#)
Ethan ~ 165-175-185
tb ~ 195-205-215
Val was doing some rolling out and work by the DB area...
Ethan, tb & Baby Tonn ~ 37:52
For the Tubthumping... Ethan & I decided to have Baby Tonn for our 3rd person over Val. She has not been able to do everything w/o getting injured (needs to take care of herself) and looked much more comfortable over in the DB area... Baby Tonn then chose to stay by Mom rather than coming over to help us out... In hindsight the weight may have been a bit too much for Baby and we were not sure about the form either. But it said a group of three...so in true TEAM fashion, Ethan & I got the work done without any worries... We know Baby Tonn will have strengths of his own and carry his weight in the future!!! That is want team is all about! Ethan actually did a lot more work, so he was carrying me as well!!! Sheesh...this was a good one!
4:24/4:24 ~ 100 Cal
8:20/3:56 ~ 100 DL
12:07/3:47 ~ 80 Cal
18:21/6:14 ~ 80 HPC
22:11/3:50 ~ 60 Cal
27:13/5:02 ~ 60 FS
28:58/1:45 ~ 40 Cal
33:10/4:12 ~ 40 PJ
34:37/1:27 ~ 20 Cal
37:52/3:15 ~ 20 Clusters
EMOM x 9min:
1-4-7 Min = -50# from Max
2-5-8 Min = -40# from Max
3-6-9 Min = -30# from Max
Tubthumping (CFNE)
Team of 3...For Time:
100 Cal Row
100 Deadlifts (135#/95#)
80 Cal Row
80 Hang Power Cleans (135#/95#)
60 Cal Row
60 Front Squats (135#/95#)
40 Cal Row
40 Push Jerks (135#/95#)
20 Cal Row
20 Clusters (Sqt-Clean-Thruster) (135#/95#)
Ethan ~ 165-175-185
tb ~ 195-205-215
Val was doing some rolling out and work by the DB area...
Ethan, tb & Baby Tonn ~ 37:52
For the Tubthumping... Ethan & I decided to have Baby Tonn for our 3rd person over Val. She has not been able to do everything w/o getting injured (needs to take care of herself) and looked much more comfortable over in the DB area... Baby Tonn then chose to stay by Mom rather than coming over to help us out... In hindsight the weight may have been a bit too much for Baby and we were not sure about the form either. But it said a group of three...so in true TEAM fashion, Ethan & I got the work done without any worries... We know Baby Tonn will have strengths of his own and carry his weight in the future!!! That is want team is all about! Ethan actually did a lot more work, so he was carrying me as well!!! Sheesh...this was a good one!
4:24/4:24 ~ 100 Cal
8:20/3:56 ~ 100 DL
12:07/3:47 ~ 80 Cal
18:21/6:14 ~ 80 HPC
22:11/3:50 ~ 60 Cal
27:13/5:02 ~ 60 FS
28:58/1:45 ~ 40 Cal
33:10/4:12 ~ 40 PJ
34:37/1:27 ~ 20 Cal
37:52/3:15 ~ 20 Clusters
Friday, December 4, 2015
FGB
Fight Gone Bad
3 Rnds:
1 Min ~ Wall Ball (20/14)
1 Min ~ SDLHP (75/55)
1 Min ~ Box Jump (20)
1 Min ~ Push Press (75/55)
1 Min ~ Cal Row
1 Min ~ REST
tb: 308 TOTAL
1 ~ 28-25-24-25-21 (113)
2 ~ 18-17-22-24-17 (98)
3 ~ 20-16-20-21-20 (97)
3 Rnds:
1 Min ~ Wall Ball (20/14)
1 Min ~ SDLHP (75/55)
1 Min ~ Box Jump (20)
1 Min ~ Push Press (75/55)
1 Min ~ Cal Row
1 Min ~ REST
tb: 308 TOTAL
1 ~ 28-25-24-25-21 (113)
2 ~ 18-17-22-24-17 (98)
3 ~ 20-16-20-21-20 (97)
Thursday, December 3, 2015
Back-Off Week?!?!?
This week is suppose to be a "back-off" week in Ben Bergeron's world...
Every 3-4 weeks you need to back off a bit to let your body recover/repair/rejuvenate...
OR...in Ben's words:
"lower the volume for a number of reasons that will benefit your performance in the long run."
Are you smart enough to TRUST THE PROCESS?
Work to a Heavy Power Clean (Oz warm-up)
EMOM x 12min (4 Rnds):
1st Min = 7 Front Squats (225#/155#) *NO RACK...taken from ground!!!
2nd Min = 70 D/U
3rd Min = 7-10 Strict C2B Pull Ups (or Strict Pull Ups, if you cannot strict C2B)
Oz ~ 215 Power Clean!!! / 155# FS...70's D/U...7 Strict PU
Dalaige ~ XX / 135# FS...100-90-70-70 singles / 7 Strict PU
tb ~ XX / 195# FS...70's D/U...7 Strict C2B
Every 3-4 weeks you need to back off a bit to let your body recover/repair/rejuvenate...
OR...in Ben's words:
"lower the volume for a number of reasons that will benefit your performance in the long run."
Are you smart enough to TRUST THE PROCESS?
Work to a Heavy Power Clean (Oz warm-up)
EMOM x 12min (4 Rnds):
1st Min = 7 Front Squats (225#/155#) *NO RACK...taken from ground!!!
2nd Min = 70 D/U
3rd Min = 7-10 Strict C2B Pull Ups (or Strict Pull Ups, if you cannot strict C2B)
Oz ~ 215 Power Clean!!! / 155# FS...70's D/U...7 Strict PU
Dalaige ~ XX / 135# FS...100-90-70-70 singles / 7 Strict PU
tb ~ XX / 195# FS...70's D/U...7 Strict C2B
Tuesday, December 1, 2015
Heavy Stuff...
MAMBO
4 RFT:
7 Clean & Jerks (185#/135#)
14 TTB
21 Box Jumps (24/20)
Rowing
10 Rnds of:
1 Min Work...1 Min Rest
Daliege ~ 14:00 (@135#)
JB ~ 14:50 (135# C&J-10 reps)
Oz ~ 15:34 (@155#)
tb ~ 13:52 / 10 Rnds of Row Complete (2856m ~ 1:45 500m/ave ~ 29s/m)
287 / 1:44.5 / 32
296 / 1:41.3 / 32
283 / 1:46.0 / 31
280 / 1:47.1 / 27
286 / 1:44.8 / 26
285 / 1:45.2 / 27
290 / 1:43.4 / 30
275 / 1:49.0 / 25
295 / 1:41.6 / 35
280 / 1:47.7 / 28
Oz went BIG @ 155#...very proud of him for sticking with it! The "little man" was telling him to stop and lower the weight... I know it went thru his mind a few times... then frustration... then just plain being pissed off about it... BUT he survived and worked thru it to a fantastic LAST SET!!!
Awesome work...HEAVY STUFF!
Praise be to God
4 RFT:
7 Clean & Jerks (185#/135#)
14 TTB
21 Box Jumps (24/20)
Rowing
10 Rnds of:
1 Min Work...1 Min Rest
Daliege ~ 14:00 (@135#)
JB ~ 14:50 (135# C&J-10 reps)
Oz ~ 15:34 (@155#)
tb ~ 13:52 / 10 Rnds of Row Complete (2856m ~ 1:45 500m/ave ~ 29s/m)
287 / 1:44.5 / 32
296 / 1:41.3 / 32
283 / 1:46.0 / 31
280 / 1:47.1 / 27
286 / 1:44.8 / 26
285 / 1:45.2 / 27
290 / 1:43.4 / 30
275 / 1:49.0 / 25
295 / 1:41.6 / 35
280 / 1:47.7 / 28
Oz went BIG @ 155#...very proud of him for sticking with it! The "little man" was telling him to stop and lower the weight... I know it went thru his mind a few times... then frustration... then just plain being pissed off about it... BUT he survived and worked thru it to a fantastic LAST SET!!!
Awesome work...HEAVY STUFF!
Praise be to God
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