Strength: Weighted Chin Ups 1-1-1-1-1-1-1
I just practiced doing strict chin ups
Conditioning: 3 rounds of:
- 800m Run
- 9 Muscle Up (or applicable substitution)
I didn't really worry about my time on this one. I practiced doing fake muscle ups from my knees on the ground.
Tuesday, May 22, 2012
Monday, 05.14.12
Strength: Push Press 3-3-3-3-3
Conditioning: As many rounds possible in 12:00:
- 15 Shoulder to Overhead @ 75/ 35#
- 20 Double Unders or 50 Single Unders
- 10 Burpees over the bar
- 15 Shoulder to Overhead @ 85/ 45#
- 20 Double Unders or 50 Single Unders
- 10 Burpees over the bar
- 15 Shoulder to Overhead @ 95/ 55#
- 20 Double Unders or 50 Single Unders
- 10 Burpees over the bar
- 15 Shoulder to Overhead @ 105/ 65#
- 20 Double Unders or 50 Single Unders
- 10 Burpees over the bar
- 15 Shoulder to Overhead @ 115/ 75#
- 20 Double Unders or 50 Single Unders
- 10 Burpees over the bar
- 15 Shoulder to Overhead @ 125/ 85#
- 20 Double Unders or 50 Single Unders
- 10 Burpees over the bar
Continue the pattern for as long as time allows by adding 10 pounds every round. Yes the first women's weight at 35# will start on the floor, and the 45# will be a little lower than normal. But you will be jumping over the full height of the bar starting at 55#.
I can't remember exactly where I ended...I think I was somewhere in the 75# set.
Conditioning: As many rounds possible in 12:00:
- 15 Shoulder to Overhead @ 75/ 35#
- 20 Double Unders or 50 Single Unders
- 10 Burpees over the bar
- 15 Shoulder to Overhead @ 85/ 45#
- 20 Double Unders or 50 Single Unders
- 10 Burpees over the bar
- 15 Shoulder to Overhead @ 95/ 55#
- 20 Double Unders or 50 Single Unders
- 10 Burpees over the bar
- 15 Shoulder to Overhead @ 105/ 65#
- 20 Double Unders or 50 Single Unders
- 10 Burpees over the bar
- 15 Shoulder to Overhead @ 115/ 75#
- 20 Double Unders or 50 Single Unders
- 10 Burpees over the bar
- 15 Shoulder to Overhead @ 125/ 85#
- 20 Double Unders or 50 Single Unders
- 10 Burpees over the bar
Continue the pattern for as long as time allows by adding 10 pounds every round. Yes the first women's weight at 35# will start on the floor, and the 45# will be a little lower than normal. But you will be jumping over the full height of the bar starting at 55#.
I can't remember exactly where I ended...I think I was somewhere in the 75# set.
Friday 05.11.12
Strength: Deadlift 3-3-3-3-3
I only took it up to 205x3. I'm still really gun-shy on deadlifts. I really need to work on them!
Conditioning: 5 rounds:
- 5 Deadlifts @ 80% of todays heaviest
- 400m run
14:15 @ 65# Again, I went light on the deadlifts.
I only took it up to 205x3. I'm still really gun-shy on deadlifts. I really need to work on them!
Conditioning: 5 rounds:
- 5 Deadlifts @ 80% of todays heaviest
- 400m run
14:15 @ 65# Again, I went light on the deadlifts.
Thursday, 05.10.12
Front Squat 2-2-2-2-2
165x2
Metcon: 1/2 Kalsu
1/2 Kalsu for reps (50 reps) @ 135#/85#
- On the start of every minute perform 5 burpees, for the remainder of the minute perform max rep Thrusters...Then start over the next minute and keep going until you reach 50 Thrusters or 25min time cap.
This was BRUTAL! I wanted to quit halfway through when I was at 25 thrusters. The last time I felt like that was when we did Badger! I thought I wouldn't be able to make it under the time cap but I was able to finish in the 21st round. That last round I had 5 thrusters left and I made sure I finished them so I wouldn't have to do any more burpees!
165x2
Metcon: 1/2 Kalsu
1/2 Kalsu for reps (50 reps) @ 135#/85#
- On the start of every minute perform 5 burpees, for the remainder of the minute perform max rep Thrusters...Then start over the next minute and keep going until you reach 50 Thrusters or 25min time cap.
This was BRUTAL! I wanted to quit halfway through when I was at 25 thrusters. The last time I felt like that was when we did Badger! I thought I wouldn't be able to make it under the time cap but I was able to finish in the 21st round. That last round I had 5 thrusters left and I made sure I finished them so I wouldn't have to do any more burpees!
Wednesday, 05.09.12
Skill: 6 x Banded Sprints (length of the rubber mats)
Had a clothing malfunction when demonstrating the banded sprints in front of the whole class...almost lost my shorts!
Conditioning: As many rounds as possible in 12:00:
- 15 Kettlebell Swings (heaviest possible)
- 30 Double unders
I should have used the 62# KB since that's the weight I used in the last KB met con I did and once I move up in weight, I'm not allowed to drop back down. However....there were not enough of the heavier ones so I HAD to use the 53# KB.
I got 5 rounds + 5 KB swings @53#. I used my new jump rope and got a PR of 27 consecutive double unders. I'm hoping that number will continue to go up!
Had a clothing malfunction when demonstrating the banded sprints in front of the whole class...almost lost my shorts!
Conditioning: As many rounds as possible in 12:00:
- 15 Kettlebell Swings (heaviest possible)
- 30 Double unders
I should have used the 62# KB since that's the weight I used in the last KB met con I did and once I move up in weight, I'm not allowed to drop back down. However....there were not enough of the heavier ones so I HAD to use the 53# KB.
I got 5 rounds + 5 KB swings @53#. I used my new jump rope and got a PR of 27 consecutive double unders. I'm hoping that number will continue to go up!
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