A1. Front Squat @ 30X0; 5 x 3; rest 10 sec All had 45# of Chain at top (205, 205, 225, 235, 235)

A2. Hang Power Snatch (light and fast); 5 x 5; rest 3 min all @ 115# focus on jump from hips

B. Squat Snatch- 1 every 90 sec until first miss 115, 155, 175, 195, 205(f) felt pretty good not much rest b/w front squats and this so pleased b/c I wasn't recovered but weight still felt decent

C. Power Jerk- 3 x 10 TnG light focus on technique all 155# felt ok, shoulders being tight I think is what limits me here so going to focus on that

D. Rope Climbs- 5 x 20' took about 7 min. Did not feel good at all. Legless on the way up.

E. Good Mornings @ 30X0; 3 x 8 @ 165#; rest 2 min complete, felt stronger.

rest 6+ hours

AirDyne 5 min @ Z1

40 sec @ 90%

20 sec easy x 10

30 sec @ 90%

30 sec easy x 8

20 sec @ 90%

40 sec easy x 6

5 min @ Z1 Felt great during this. Breathing felt really good.

11-30-11

A. Power Clean- build quickly to about 90%

+

3 rounds

6 Cl&J, 80%

12 GHD Sit Ups

24 Box Jumps, 24" Regionals Standard

Power Clean- up to 255 (265 is PR)

80% of 1rm (285) is 225 so I started w/ this but quickly had to drop to 205. Frustrating b/c it was all technique.

Time was 13:26

Everything else felt fine, breathing was good. Over head just felt really heavy. Going to start programming some high rep shoulder to over head work skill and strength work. Not fatigue based. We'll see how it goes.

A.M.

3 min @ 90% 3 rounds

10 Step Ups

10m HS Walk

10 Sit Ups

rest 3 min

3 min @ 90%51 Cal

AirDyne

rest 3 min

3 min @ 90% 3 + 17

10 Wall Ball

10 Toes to Bar

rest 3 min

3 min @ 90%53

AirDyne

3 min rest

3 min @ 90% 3

10 KB Swings @ 53#

15 Double Unders

10 V-Ups

3 min rest

3 min @ 90% 54

AirDyne

P.M.

Run 5 min @ Z1

60 sec @ 90% effort/speed- aerobic; 60 sec @ 50% easy pace x 8

rest 5 min Practice HS Walking

60 sec @ 90% effort/speed- aerobic; 60 sec @ 50% easy pace x 8

Run 5 min @ Z1

Ended up doing 10 rounds straight b/c I was short on time. 90% efforts felt pretty good. Stayed b/w 6:20-7:00/mile pace, slow but good for me.

11-28-11

Starting last phase of strength work before I go into a pre competition phase with less strength. So over the next month I will have a good bit of strength work and MAP training with lactate training sprinkled in throughout.

P1

A. Snatch Dead Lift @ 42X2; 4 x 8; rest 3 min @ 225 high volume and slow tempo hurts!

B. Barbell Lunges @ 2121; 3 x 8/leg; rest 2 min @ 155

C. Good Mornings @ 30X0; 3 x 10; rest 2 min 115, 135, 135 these are feeling better the more I do them and I think I'm going to see a big carry over to my lifts from these and GH raises.

P2

Airdyne 5 min @ Z1

A1. Bench Press @ 31X1; 4 x 6-8; rest 2 min 155 (no warm up), 205, 225(6), 225(6)

A2. Strict CTB Pull Ups @ 22X0; 4 x max reps; rest 2 min 10, 8, 6, 5

B. Strict Muscle Ups- 3 x max reps; rest 3 min 3, 3, 3 these did not feel good!

C. 50 HSPU games standard *did 10 GH Raises every break. Took 6:30 w/ 4 breaks- 25, 15, 7, 4, 4

Airdyne 5 min @ Z1

11-24-11

Airdyne 5 min @ Z1

10 min @ 80%

20m

10 Toes To Bar

10 Step Ups

20 Double Unders

Airdyne 5 min @ Z1

21-15-9

Thrusters, 95#

Pull Ups

rest 20 min

x 3

2:24

2:31

2:59

Last one hurt really really bad, pleased with performance though as I've had little lactate training lately and 2:34 is my old PR.

11-22-11

A1. Press @ 21X1; 4 x 5; rest 90 sec 115, 135, 155, 155

A2. Pull Ups @ 52X2; 4 x 4-5; rest 90 sec 5 seconds down is miserable!

+

800m Run x 4; rest 1:1

This hurt! legs are sore from yesterday and started too fast. Ranged from 3:07 to 3:40

A. Dead Lift- heavy single in 10 min 415

B. 85% of that x max reps for testing @ 355- 8 reps

C. Bulgarian Split Squat @ 30X0; 3 x 8/leg; rest 1 min b/w legs 53#/hand all sets

D. Good Mornings @ 20X0; 3 x 8; rest 2 min 155 all sets

Testing

P1

12-9-6

175# Squat Clean

Muscle Ups

8:03. Did singles on squat clean all the way and broke MU's to 3 sets each round. Stayed away from failure and lactic acid build up

Rest 90 min

P2

3 min clock

Row 500m

Max Burpees in remaining time

1:40 row- 37 burpees. Breathing felt good on row, held about 1:37 pace all the way and slowed down last 100m to calm breathing back down, burpees felt good and fast till about the last 4.

Rest 2 hours

P3

3 rounds for time

20 KB Swings, 70#

50 Double Unders

4:00

Played w/ nutrition today and yesterday adding about 2x the amount of carbs as usual yesterday. This morning about 90 minutes before first session had 2 small pieces of chicken plus half banana. In b/w first 2 wod's I had protein + half banana, after 2nd wod had protein + creatine + apple sauce + sweet potato.

Overall felt really good today. Last wod not as good b/c I did it at home, no warm up, no chalk and my hands were already slippery when I started. Shoulders fatigued quickly on this one though.

11-18-11

A. Power Snatch/Hang Squat Snatch x 3; rest 2 min 165, 175, 185

B. Power Clean/Front Squat/Split Jerk x 4; rest 2 min 205, 235, 235, 235 (split jerk was limiter here by far)

C. Snatch Pull- 3 x 3; rest 2 min 235, 245, 245

D. Weighted Pull up @ 22X0; 3 x 3; rest 2 min 88#

11-16-11

4 min @ 80% 5

7 KB Swings, 53#

7 Burpees

4 min rest

4 min @ 80% 5

20 Double Unders

10 Toes to Bar

4 min rest

4 min @ 80% 6+10

10 Wall Ball

10 Sit Ups

4 min rest

4 min @ 80% 4+10

7 Pull Ups

10 Cal Airdyne

+

Row 30 sec @ 90%

30 sec @ 50%

x 20

Was feeling pretty beat up in the upper body so decided to run

10 min @ Z1 (HR 146)

30 sec @ 90%

30 sec walking

x 15

HR about 159-161 on 90% efforts

recovered to about 146 before starting back

10 min @ Z1 (HR 151, was talking to someone which may have made it a bit higher than warm up)

11-15-11

A1. Axle Bar Dead Lift- 10, 8, 6, 4; rest 20 sec 225, 275, 315, 375

A2. Parallete Full ROM HSPU- 4 x max (-3) 7, 6, 5, 4

B. Weighted Russian Step Ups- 3 x 6/leg; rest 2 min 75, 95, 95

C1. GH Raise @ 20X0; 3 x 12; rest 1 min felt really hard!

C2. GH Sit Up; 3 x 20; rest 1 min felt surprisingly good!

Really sore from yesterday. More than I feel like I should be. Still trying to figure out why and what happened yesterday. Going to play w/ carbohydrate levels some more as I think that may have played a factor.

11-14-11

CF Construction Series # 1/3 Workouts - Nov 12th, 2011

(remember we appreciate the $5 to sign up! - goes to the BD Dish that has helped many folks now to date!)

1.

In 30 minutes determine your 1RM in the Back Squat 375#

rest 15 min

2.

3 attempts at Standing Triple Jump in 5 min 21.6

rest 15 min

3.

Row 2500 m 9:23

rest 120 min

4.

10 rounds for time: 10:30

10 burpees

10 COVP chin ups

1.

- hip crease VISIBLY below middle of knee cap, NOT top of knee cap

- as many attempts at a 1RM as needed

- score in pounds

2.

- see rules here

- score is maximum distance achieved in one jump in feet and inches

3.

- damper, foot position, etc...up to athlete

- score is time in min:sec

4.

- chest to deck and stand so torso vertical at top

- no jump is required, hands at side at top is fine

- CANNOT step out or step into push up position with one leg at a time, 2 legs out, 2 legs in each time!

post scores to comments like this:

Name:

Age:

Gender:

BWT in lbs:

1. 375

2. 21'6"

3. 9:23

4. 10:30

HAVE FUN!

Not pleased with today's performance. Not sure if it was lack of sleep/busy weekend or what but didn't feel good from the moment I woke up this morning. Back Squat was not near a PR, jumps felt ok(no expectation), Row pace felt decent maybe a hair too much, Couplet felt terrible. Really disappointed in BS and Couplet scores. Onward

11-11-11

Anaerobic Alactic

3 sets; rest 3 min

3 heavy TnG Dead Lift 345, 365, 400 (400 is 95% of 1RM so pleased with this as it's my weakness

15 Double Unders AFAP

3 sets; rest 3 min 225 all 3 sets. Felt REALLY heavy after the deads, just no pop

3 heavy TnG Power Clean

10 Box Jumps AFAP

3 sets; rest 3 min 155, 165, 175. These felt alright, started getting some speed back after power cleans

3 heavy TnG Power Snatch

5 Box Hurdles

11-10-11

5 min amrap @ 80% 5 rounds

10 step ups, 20"

10 sit ups

10 push ups

rest 3 min

5 min amrap @ 80% 4 rounds

10 KB Swings, 53#

10 GHD Sit Ups

10 Double Unders

rest 3 min

5 min amrap @ 80% 3 + 20

10 hard strokes on Rower

10 Toes to Bar

10 Back Extensions

rest 3 min

5 min amrap @ 80% 5 + 10

10 Box Jumps, 20"

10 Ring Rows

20 sec FLR on Rings

rest 3 min

Run 800m @ 80% 3:24

Felt pretty good on this. Steady breathing the whole way through, after doing all that lactate work these MAP sessions feel good being able to control breathing. The run felt pretty good for that time. Not extremely fast but not too slow for me either.

11-9-11

A. Over Head Squat- heavy 3 in a few sets 205, 225, 255, 275 (2) shoulders fatigued quick.

B. Front Squat @ 80% x 3 x 3; rest 90 sec 255, 265, 275 felt good here, core/upper thoracic felt tighter than it has been which is good.

C. Weighted Mixed Grip COVP pull ups @ 22X0; 4 x 5; rest 3 min 70# on all 4 sets; thought I could get heavier than this but haven't done weighted chins in a long time.

Finished w/ 3 x 8 @ 30X0 Powell Raise w/ 15# double just to get a little Prehab on my shoulders

+

Test

3 rounds

30 unbroken wall ball

25 unbroken COVP pull ups

6:52.. not real happy with this, breathing was off the whole time but I think what really limited me was shoulder fatigue. After all the shoulder stuff I've done since saturday I think they were just shot.

11-8-11

Tester

25 Cal Airdyne

15 Burpees

25 KB Swings, 70#

15 Burpees

25 Cal Airdyne

(compare to last weeks same workout except 250m row instead of 25 Cal airdyne, compare thoughts, feelings, etc.)

4:19

This burned the quads a lot more than the rower. Felt pretty good here and felt like I pushed pretty hard. The first Airdyne is the only thing I think I may have paced a little too much but not much. I was pretty sore today from yesterday so that may have played a factor too.

11-7-11

P1

Deloading off the chains this week

A. Back Squat @ 60%- 10 x 3; EMOM 225 felt fast and easy

B. Dead Lift @ 60%- 6 x 2; Every 30 sec 255 same

C. Power Clean- 3 x 10 TnG; rest 3 min 155, 185, 205

D. KB Swings- 3 x 20 heavy; rest 45 sec 88#. Grip was most limiting factor. All UB but not strict over head standard

P2

5 sets

5 min AirDyne @ Z1

rest 30 sec

AMRAP HS Walk in meters in 3 min 40, 50, 50, 50, 45meters

rest 30 sec

30 Extended step walking lunges, 2 sec pause on ground

rest 30 sec

AMRAP Muscle Ups 11, 10, 9, 9, 10

rest 30 sec

Felt good over all today, please w/ most of my #'s

11-5-11

P1

A. Axle Bar Dead Lift- heavy triple 405#

B. OH Squat- heavy double 275 time was running out, felt pretty good

C. Weighted Pull Ups w/ 1/4 bodyweight- 3 x max reps; rest 3 min 44# weighted- 11, 10, 9 reps

P2

For time

30 Pistols

15 Muscle Ups

50m HS Walk

50 KB Swings, 70#

30 GHD Sit Ups

20 Wall Climbs

50 Cal Airdyne

100 Double Unders

200m Run

33:25

This hurt. Wall Climbs were the worst!

11-4-11

A.M.

3 sets; rest 10 min

10 Burpees afap

20 Wall Ball, 25#

30 Cal Airdyne

2:01, 2:12, 2:16

This was horrible, burpees and wallball were fine the airdyne sprints were miserable. trying to run a 200m after to get lactic acid out was almost comical.

P.M.

4 sets; rest 4 min

3 Hang Power Snatch TnG 155, 165, 175, 185.. please with this I think 195 is my PS PR

10 Box Jumps, 24" afap

+

4 sets; rest 4 min

3 Hang Power Clean TnG 205, 225, 245, 255.. pleased with this b/c i could only get 2 w/ 255 last week

Sprint 50m

11-1-11/11-2-11

Yesterday

A.M.

Airdyne Sprints

25 sec @ 97%; rest 3:35 x 4

rest 8 min practicing HS walking

25 sec @ 97%; rest 3:35 x 4

Complete

P.M.

A. Power Jerk/Split Jerk/Back Jerk x 4 sets; rest 4 min

205, 225, 235, 245. Felt pretty good here. Dropping under the bar better finally.

+

3 sets; rest 10 min after first/12 min after second

5 Heavy Power Jerk

25 CTB Pull Ups

Run 800m

weights- 185/195/195.. focused more on good technique than heavier weight

Run times- 3:32/3:33/3:37

felt like about 85-90%, recovered fast

Today

Tester from OPT Big Dawg

Row 250m

15 burpees

25 KBSwings, 2pd

15 burpees

Row 250m

4:00. Felt like about 90%. Frustrated just b/c I feel like I can make myself go to that place I need to go to which is the difference between 3:30 and 4:00 on this workout.

Movements felt good, KB swings felt easier than usual.

Afternoon

All @ Z1 pace

Run 800m

Airdyne 5 min

10 min of:

10 Toes to Bar

10 Step ups, 24"

HS walk length of gym

Airdyne 5 min

Run 800m

30 min total

4 rounds of the middle 10 min. felt pretty good, easy pace