Christmas is a rest day

December 24th programming

Strict Pull-ups
7 x ME

7 min AMRAP of
5 Overhead Squats @ 145
10 Toes to Bar

30 Stone to shoulder

Accumulate 5 min of Plank
Every time Plank is broken 50 2-count flutter kick penalty

23 Dec Programming for DL

PART I

A. 5 Minutes to find a 1 rep max strict press FOR THE DAY

B. 4 sets of Max Effort push press @80% of strict press

C. Bench press 5 x 5 (track this number)


PART II
12 Min AMRAP;
50 Burpee box jumps @24"
50 Wall Balls
50 Double Unders
10 Muscle ups


PART III
75 Strict dips in as few sets as possible (on static dip station)

22 December

Strict Pull ups
7 X ME

Find 1-RM Clean & Jerk for the day

Using 80% of Clean & Jerk
EMOTM for 10 min

Pendlay Rows
75# X 10
95# X 10
115# x 10
135# X 10

2014 Resolutions

2014 Resolutions

These are just my fitness related resolutions for 2014.  I know that these are things that don't need to necessarily be started at the commencement of 2014 but that is when certain things will be getting tracked.

1-  Row 1 million meters.  Ill do this with my (and other) Concept 2 rowers so that it can be digitally tracked.

2- Stick to an actual program and not just "wing" it.

3- Back squat 400#

3- Snatch 225#

4- Overhead squat body weight x 15 reps

5- Overhead Squat 300#

6- Gain more fitness related knowledge 

7- Become a better programmer/ coach

8- Clean & Jerk 275#

9- Complete a variation of my personal benchmark workout (still in design)

Variation #1  (STILL IN WORK)

"Bodyweight"

For time;

15 Overhead squat @ body weight

400m run

15 Power cleans @ body weight 

2 rounds of Cindy

15 Deadlifts @ body weight

15 Muscle-ups

15 Deadlifts @ body weight

2 rounds of Cindy

15 Power cleans @ body weight

400m run

15 Overhead squat @ body weight

Day 3 - Self Programming

Day 3

STRENGTH

Strict Press

10-10-10-8-6-5

+

Front plate raise

3 x 10

WOD

12 Min AM RAP

7 HSPU

14 sand bag to shoulder

7 toes to bar

Day 2 of my Programming

PART I
Clean Complex
2 Hang Power Cleans + 1 Squat clean + 1 Jerk
1-1-1-1-1-1-1-1-1-1

PART II
5 rounds of
3 Power Cleans @ 185
5 Ball Slams
3 Muscle ups
Rest 1 min

Day 1 of My Programming

Day 1

PART I
Back Squat
5 × 5
     - Max rep pushup immediately after each set

PART II
_ep-up -Front rack position
10-10-10

PART III
10 min AMRAP
7 KB swings @ 7o#
7 Toes to Bar
7 Goblet Squats @70 #

- - - - - -
my Results
BS
28O x 5 - 25 pushups
280 X 5 - 17 pushups
280 X 3 - 21 pushups
275 X 3 - 20 pushups
275 X 1 - 16 pushups
weight felt real heavy today so failure Was all over the board

20" Front rack Step-ups
75# × 10 (total)
95 x 10
115 x 10

WOD
10 min AMRAP
7 KBs @ 70 #
7 Toes.to-Bar
7 Goblet squats @ 70#
= 6 rounds + 7 KBS

December 13, 2013