Well this one was a little sneaky...
SmashweRx WU
Then...
On the 2:30 x 5 rnds
Snatch Complex
3-Pos. Power Snatch
3-Pos. Squat Snatch
(55% 1-RM)
~So it will be High-Hang(pockets) Pwr Snatch + Low-Hang (knees) Pwr Snatch + Pwr Snatch from floor + HH (pockets) Sqt Snatch + LH (Knees) Sqt Snatch + Squat Snatch from floor ~ 6 total reps!
--------------------------
LEG WORK
Every 4 minutes begin (5 Sets total):
9 Box Jump Overs (30/24)
15 DB Front Squat (50/35)
15/12 Cal Bike
ZW ~ 105-105-105-115-115 / 2:07(1:05B) - 2:14(1:15) - 2:19(1:16) - 2:28(1:18) - 2:53(1:36)
tb ~ 95-95-115-125-135 / 3:00(1:21) - 3:06(1:21) - 2:56(1:14) - 3:00(1:17) - 2:55(1:17)
UPDATE
Drake (8.8.19) Leg Work ~ (35#DB) 2:01-2:23-2:23-2:20-2:24
What would life be if we had no courage to attempt ANYthing?
Wednesday, August 7, 2019
Tuesday, August 6, 2019
Quads feelin' it...
Quads are feeling it today... just sore and slow to start...
Plus Football is a go today... Tonight we start... exciting and burdensome all at same time...
Paperwork and the drudgery of getting started... two more days and we will be back to good!
Mobilize & SmashweRx Warm-Up
3 x Tempo Romainian DL (4s down + 1s Hang)
21 GUNS
21-15-9
Strict Pull Ups
Strict HSPU*
*modify/scale as needed...do not waste 10m on a set!
------------------
SUGAR DADDY
For Time:
21 DL + 400m Run
15 DL + 400m Run
9 DL + 400m Run
(225#/155#)
ZW ~ 12:34 / XX
21's ~ 8-4-3-6s / 8-7-6
15's ~ 4-3-3-5s / 9-6
9's ~ 5-4s / 4-4-1 (failed on 5th attempt on both sets of 4 during 9...)
tb ~ 16-18+ish(under 20min) / 13:07 (sucked)
21 Guns...Drake shut off his timer on me! Modified HSPU to 15-9-6
21's ~ 11-4-3-3 / 3-3-3-5(kipping)-1
15's ~ 12-3 / 2-1-2-2-2
9's ~ 9 / 2-2-1-1
SD ~ 15 Jefferson DL, then 3-3 traditional / 5-10s / 3-6s
Drake did Yesterday Fish out of H2O ~ 17:03 (135#)
Row = 8:20.2 (24) / Splits~2:00.3(27)/2:05.4(24)/2:07.3(24)/2:07.2(24)
Garrett J ~ 19:28 (9:16.9 Row / 115#)
Carson J ~ 16:45 (8:45 Row / 95#)
Plus Football is a go today... Tonight we start... exciting and burdensome all at same time...
Paperwork and the drudgery of getting started... two more days and we will be back to good!
Mobilize & SmashweRx Warm-Up
3 x Tempo Romainian DL (4s down + 1s Hang)
21 GUNS
21-15-9
Strict Pull Ups
Strict HSPU*
*modify/scale as needed...do not waste 10m on a set!
------------------
SUGAR DADDY
For Time:
21 DL + 400m Run
15 DL + 400m Run
9 DL + 400m Run
(225#/155#)
ZW ~ 12:34 / XX
21's ~ 8-4-3-6s / 8-7-6
15's ~ 4-3-3-5s / 9-6
9's ~ 5-4s / 4-4-1 (failed on 5th attempt on both sets of 4 during 9...)
tb ~ 16-18+ish(under 20min) / 13:07 (sucked)
21 Guns...Drake shut off his timer on me! Modified HSPU to 15-9-6
21's ~ 11-4-3-3 / 3-3-3-5(kipping)-1
15's ~ 12-3 / 2-1-2-2-2
9's ~ 9 / 2-2-1-1
SD ~ 15 Jefferson DL, then 3-3 traditional / 5-10s / 3-6s
Drake did Yesterday Fish out of H2O ~ 17:03 (135#)
Row = 8:20.2 (24) / Splits~2:00.3(27)/2:05.4(24)/2:07.3(24)/2:07.2(24)
Garrett J ~ 19:28 (9:16.9 Row / 115#)
Carson J ~ 16:45 (8:45 Row / 95#)
Monday, August 5, 2019
Squatin'
Been a while for some squats...coming off last week as a de-load week...
Warm-Up ~ Mobilize
STAMINA SQUATS
EMOM x 12m (alt. these):
odd = 3 Front Squats
even = 6 Back Squats
(use 60% of 3-RM Back Squat ~ 7.22.19)
--------------------------
FISH OUT OF WATER
For Time:
2K Row
then...
10 Rnds:
3 Power Clean (155/105)
6 Push Ups
9 Air Squats
Z.Wendt ~ 215# / 15:15 (stopped after 5 Rnds of 3-6-9...back was sore...)
7:47.2 Row / Ave~1:56.8(26) / Splits~1:53.2(25)/1:54.4(25)/1:57.0(27)/2:02.7(28)
tb ~ 175# / 17:02 (Quick Singles on 1-2-3-7 / UB on 4-5-6-8-9-10)
7:36.2 Row / Ave~1:54.0(23) / Splits~1:49.4(23)/1:52.3(22)/1:57.0(22)/1:57.5(25)
Warm-Up ~ Mobilize
STAMINA SQUATS
EMOM x 12m (alt. these):
odd = 3 Front Squats
even = 6 Back Squats
(use 60% of 3-RM Back Squat ~ 7.22.19)
--------------------------
FISH OUT OF WATER
For Time:
2K Row
then...
10 Rnds:
3 Power Clean (155/105)
6 Push Ups
9 Air Squats
Z.Wendt ~ 215# / 15:15 (stopped after 5 Rnds of 3-6-9...back was sore...)
7:47.2 Row / Ave~1:56.8(26) / Splits~1:53.2(25)/1:54.4(25)/1:57.0(27)/2:02.7(28)
tb ~ 175# / 17:02 (Quick Singles on 1-2-3-7 / UB on 4-5-6-8-9-10)
7:36.2 Row / Ave~1:54.0(23) / Splits~1:49.4(23)/1:52.3(22)/1:57.0(22)/1:57.5(25)
Saturday, August 3, 2019
CF Games Week...
This week is the CF Games in Madison, WI
Shawn Brehm was down there to watch some of them workouts and just "take-in" the events
He did #1 last night and I did them both today...
We were able to get together this AM and do WOD #2 ~ Two Ropes
It was fun!
WOD #1 ~ Row Burpees
For Time (6m Cap):
500m Row
30 Bar-Facing Burpees
WOD #2 ~ TWO ROPES
5 Rnds for Time:
3 Rope Climbs (12')
15 Front Squats (115/85)
60 D/U
SB ~ 3:52 (1:47 Row) / 12:19 (95#/90 singles)
tb ~ 4:19 (1:44 Row) / 19:12
How about that for a times ~ 12:19 & 19:12...
I may have done a few extra D/U in Rnd 1 & 2... The 3's from Front squat got in my head and I was off on counting.
Brehm was Rockin' this one!!! Stud in both #1 & #2!!!
Shawn Brehm was down there to watch some of them workouts and just "take-in" the events
He did #1 last night and I did them both today...
We were able to get together this AM and do WOD #2 ~ Two Ropes
It was fun!
WOD #1 ~ Row Burpees
For Time (6m Cap):
500m Row
30 Bar-Facing Burpees
WOD #2 ~ TWO ROPES
5 Rnds for Time:
3 Rope Climbs (12')
15 Front Squats (115/85)
60 D/U
SB ~ 3:52 (1:47 Row) / 12:19 (95#/90 singles)
tb ~ 4:19 (1:44 Row) / 19:12
How about that for a times ~ 12:19 & 19:12...
I may have done a few extra D/U in Rnd 1 & 2... The 3's from Front squat got in my head and I was off on counting.
Brehm was Rockin' this one!!! Stud in both #1 & #2!!!
Thursday, August 1, 2019
Where did summer go...
Some have a month left of summer... But August means Football Starts...
WATER BREAK
#1 ~ AMRAP in 4m:
27 Hang Power Cleans (95/65)
27 Lateral Burpees over Rower
27 Cal Row
4 Minute REST
#2 ~ AMRAP in 4m:
21 Hang Power Cleans (115/85)
21 Lateral Burpees over Rower
21 Cal Row
4 Minute REST
#3 ~ AMRAP in 4m:
15 Hang Power Cleans (135/95)
15 Lateral Burpees over Rower
15 Cal Row
Val & I did this one...
Val ~ 55 Reps (1 Cal) / 58 Reps (16 Cals) / 1 Rnd + 13 HPC
tb ~ 74 Reps (20 Cals) / 65 Reps (1+2 HPC) / 62 Reps (1+2 Burpees)
Transitions (tb)
#1 ~ 45s (UB)-2:55
#2 ~ 40s (UB)-2:32-3:54
#3 ~ did not look until after the 15 HPC (1st was 9-6, 2nd was UB...didn't think I would finish in time, so I just gripped and ripped)...completed the HPC...looked at clock ~ 3:54 got over to 2 burpees.
WATER BREAK
#1 ~ AMRAP in 4m:
27 Hang Power Cleans (95/65)
27 Lateral Burpees over Rower
27 Cal Row
4 Minute REST
#2 ~ AMRAP in 4m:
21 Hang Power Cleans (115/85)
21 Lateral Burpees over Rower
21 Cal Row
4 Minute REST
#3 ~ AMRAP in 4m:
15 Hang Power Cleans (135/95)
15 Lateral Burpees over Rower
15 Cal Row
Val & I did this one...
Val ~ 55 Reps (1 Cal) / 58 Reps (16 Cals) / 1 Rnd + 13 HPC
tb ~ 74 Reps (20 Cals) / 65 Reps (1+2 HPC) / 62 Reps (1+2 Burpees)
Transitions (tb)
#1 ~ 45s (UB)-2:55
#2 ~ 40s (UB)-2:32-3:54
#3 ~ did not look until after the 15 HPC (1st was 9-6, 2nd was UB...didn't think I would finish in time, so I just gripped and ripped)...completed the HPC...looked at clock ~ 3:54 got over to 2 burpees.
Wednesday, July 31, 2019
Time Flies...
Getting to be that time of year... Where does the time go...
Getting ready for Football and I get nothing else done...
And still don't feel ready for FB...
Warm-Up
Mobilize
---------------
Pausing OHS
5-7 sets of the following:
1s Pause at EACH Spot:
1/4 + Parallel + Rock Bottom + Parallel
---------------
Pausing Hanging Squat Snatch
On the 2min x 5:
3-Pos. Pausing Hanging Squat Snatch (2s Pause in Bottom "Catch" Position at each)
#1 = Pockets
#2 = Hang (just above knees)
#3 = Low Hang (below knees, not touching ground)
----------------
NANCY (past HERE)
5 RFT ~
400m Run
15 OHS (95/65)
Drake ~ 245# OHS / 95-115-135-145-155 / 15:32
tb ~ 225# OHS / 95-115-135-145-155 / 16:43
Tennis court 200m and back...OHS done on Grinder (outside Wt. Room)
I was in MUCH better shape one year ago...at least from this test!!!
Getting ready for Football and I get nothing else done...
And still don't feel ready for FB...
Warm-Up
Mobilize
---------------
Pausing OHS
5-7 sets of the following:
1s Pause at EACH Spot:
1/4 + Parallel + Rock Bottom + Parallel
---------------
Pausing Hanging Squat Snatch
On the 2min x 5:
3-Pos. Pausing Hanging Squat Snatch (2s Pause in Bottom "Catch" Position at each)
#1 = Pockets
#2 = Hang (just above knees)
#3 = Low Hang (below knees, not touching ground)
----------------
NANCY (past HERE)
5 RFT ~
400m Run
15 OHS (95/65)
Drake ~ 245# OHS / 95-115-135-145-155 / 15:32
tb ~ 225# OHS / 95-115-135-145-155 / 16:43
Tennis court 200m and back...OHS done on Grinder (outside Wt. Room)
I was in MUCH better shape one year ago...at least from this test!!!
Friday, July 26, 2019
Getting Warmer...
Warm-Up ~ Mobilize
DEADLIFT
15m:
Find a Heavy 1-Rep
then a 10-Rep
----------------------
El Nino
For Time:
1 Mile Run
50 Alt. DB Snatches (50/35)
400m Med-Ball/Plate Carry (50/35)
30 Pull Ups
20 Burpee Box Jumps (24/20)
Libby ~ ???
Carson J ~ 17:20 (25# DB / 45# Plate)
Big Blok ~ 29:37
Sam S ~ 31:47
Ren ~ 18:20 (20# / 30#)
Mitch B ~ 23:40 (25# DB/ 30# Ball)
Jack B ~ 23:05 (25# / 30#)
Garrett J ~ 19:27 (35# DB / 30# Ball)
Drake B ~ 21:25 (50# DB / 40# Ball ~ 7":17-12:03-16:19-18:30-21:25)
tb ~ 356# / 275# (Jefferson DL) / 23:45 (55# DB/50# Ball ~ 9:08-14:00-19:38-21:15-23:45)
DEADLIFT
15m:
Find a Heavy 1-Rep
then a 10-Rep
----------------------
El Nino
For Time:
1 Mile Run
50 Alt. DB Snatches (50/35)
400m Med-Ball/Plate Carry (50/35)
30 Pull Ups
20 Burpee Box Jumps (24/20)
Libby ~ ???
Carson J ~ 17:20 (25# DB / 45# Plate)
Big Blok ~ 29:37
Sam S ~ 31:47
Ren ~ 18:20 (20# / 30#)
Mitch B ~ 23:40 (25# DB/ 30# Ball)
Jack B ~ 23:05 (25# / 30#)
Garrett J ~ 19:27 (35# DB / 30# Ball)
Drake B ~ 21:25 (50# DB / 40# Ball ~ 7":17-12:03-16:19-18:30-21:25)
tb ~ 356# / 275# (Jefferson DL) / 23:45 (55# DB/50# Ball ~ 9:08-14:00-19:38-21:15-23:45)
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