Gymnastics Practice

Gymnastics Practice

1A. Back Lever- Half Lay 6 seconds x 3

1B. Arms Only Rope Climb 1 Ascent, 15 ft x 3

2A. L-Sit, max hold x 3

2B. Natural Leg Curls x 5 x 3

5 x 5

A. Back Squat- Light Day

85kg (5-5-5-5-5)


B. Push Press- Heavy Day

80kg (3-4-4-4-3)

C. HealthLift- Moderate Day

120kg (5-5-5-5-5)

5 Rounds

20 V-ups, 1 minute rest

stretch during rest periods

Gymnastic Practice

1A. Front Lever Tuck, 6 seconds x 4

1B. 15lb, Dumbbell Plache Throughs x 5 x 4

2A. Planche Tuck Hold x 6s x 4

2B. Hanging Leg Lifts Circular x 2R/2L x 4

Sprint Interval Training

1. Power Wheel Craw Max Distance x 3
39 yds - 61 yds (PR) - 37 yds

2. Max Pull-ups Kipping x 3
30 - 18 - 23

3. 5 x 100 meter Sprint, 1 minute rests

4. 10 x 55 yard Sprint, 1 minute centers

Oly. Lifting Sesh Inna Da Yard

Gymnastics:

BL Tuck x 6s x 4
Bulgarian Rows x 5 x 4

Ring L-Sit max x 4
RLLs x 5 x 4

5x5

A. Back Squat- Heavy Day

230 lb (5-5-5-5-5)

B. Push Press- Moderate Day

165 (5-5-5-5-5)

C. HealthLift- Light Day

220 (5-5-5-5-5)

Gymnastics Practice , Later in the day

1a. FL Hold x 6s x 4

1b. Ring Dips x 5 x 4

2a. Planche Hold 45 degrees on bar x 4

2b. HLL- Circular, 2R/2L x 4

"The Chief"

1. 3 Rounds of "Chief" ( check video for description. )

2. Gymnastics Practice

Ia. Back Lever Hold x 4
Ib. 1 Arm Assisted Pull-up x 3 x 4

IIa. L-Sit max hold x 4
IIb. Skin the Cat Pull out to inverted hang x 3 x 4

Lifting Inna Da Yard 2

Muscle Snatch, 1 RM

Mid Hang Snatch 2 x 4

Mid Hang Clean + Push Jerk 2 x 4

100 Sledge Hammers

Gymnastics Practice

1a. Front Lever Hold ( With band assist)

1b. Ring Push-ups 5

2a. Planche Hold ( Band Assist)

2b. Ab Wheel Rollout 3

5 x 5

a. Back Squat
215lb x 5 x 5

b. Push Press
145lb x 5 x 5

c. Deadlift
285lb x 5 x 5

~35 minutes

track day

6 x 200 meter sprint

8 x 40 yard dash

handstand walk practice 10 minutes/ 40 yards

Oly Day Singles

Snatch 1rm

185 pound ( x-x-x)

Clean and Jerk 1 rm

205 pound - 215 pound (x)

Front Squat 1 rm

205 pound - 225 pound - 240 (x)

Box Jumps 3 x 5

toes to bar 3 x 10

neck work

Gymnastics

Front Lever Hold - single bar dips

Planche Hold tuck - front lever pull half tuck

5 x 5

a. back Squat

175 pound

b. Push Press

165 pound

c. Healthlift

255 pound

Barbara

Back Lever Hold - front lever rows

L-sit - Pass Throughs


Barbara

1. 3:56

2. 3:55

3. 4:10

3 minute rests

This one was did at Miami Beach on vacation.

Oly day

Clean and Jerk 3 x 3

80kg (2-2-2)

Snatch pull 3 x 3

90kg

Over head suqat 3 x3

85kg

Front Squat 2 x 3

102.5kg (2) - 100kg (1- 0 )

5x5

a. back squat 220 pound x 5 x 5

b. push press 155 pound x 5 x 5

c. healthlift 210 pound x 5 x 5

Sprint Interval Training

4 x 400 meters

2 minute rests

6 x 100 meter sprint

1 minute rests

3 sets of:

max push-ups

max pull-ups

Definitly didn't feel a 100% today, felt weak today.

Oly Lifting Practice

Oly Lifting Practice

Snatch 2 x 5
145 pound ( 1-2-2-2-2)

Clean 2 x 5
175 pound ( 1-2-2-2-1)

Push Jerk 2 x 5
175 pound (2-2-2-2-2)

Finisher:
3 Rounds of:
Body Bag Zercher Carry , down driveway and back

Evening Training:

1A. Back lever hold x 4
1B. L-pull-ups 3-4 x 4

2A. L-sit hold x 4 sets
2B. Reverse Leg Lifts 5 x 4 sets
10lb-5lb-5lb-7.5lb

3A. Walrus Walk, full court x 2
3B. Ag Walk , half court x 2

The Dumbbell Complex

5 Rounds for max load of:

5 Deadlifts

5 Hang Squat Cleans

5 Push Presses

5 Front Squats

rest as needed between rounds

50-55-60-65-70 (PR!)

I was coming down with a cold that day. But still managed to pull off this workout and the next day I was done. had to take a day off. the cold got the best of me the next day.

Strength Practice

1A. Back Squats (Moderate 75%) 5 x 5

205 pound x 5 x 5

1B. Push Press (Light 65%) 5 x 5

135 pound x 5 x 5

1C. Healthlift (Heavy 85%) 5 x 5

275 pound 5 x 5

"Grace"

"Grace"

For Time:

60 Kilo Clean and Jerk, 30 repetitions

9:15 ish

Slower than my previous. But I didn't go for a PR today. I kept a nice casual pace, kept calm, didn't try to rush it. I just wanted to get 30 reps in with 60 kilos. It was my third day of working out; I was sore form the Fight gone Bad charity event on Saturday, and then the Olympic Lifting Wod yesterday.

Plank Walks in the P.M.

Olympic Lifting Day

1. Snatch 2 x 3

145 pound ( 2 - 1 - 1 )

2. Front Squats 3 x 5

205 pound

3. Clean Pulls 3 x 3

205 pound . Got to own that load a little more

4. Split Jerk 3 x 5 ( left - right - left )

I held the positions for a lil'

135 ( 3 -3 ) 155 ( 3 - 3 - 3 )

5. Sandbag Zercher Carry

down the driveway and back x 3 sets

regulate rests to 1 minute next time

6. Max V-ups x 3

"Fight Gone Bad"

Fight Gone Bad

Wall-ball Shots 25 - 21 - 21

Sumodeadlift Highpull 23 - 20 -16

Box Jumps 30 - 25 - 22

Push Press 20 - 16 - 14

Row (calories) 16 - 14 - 12

Total = 295

1 minute at each station after which you take 1 minute rest. You do 3 rounds. score is total number of reps/calories

Olympic Lifting Practice

Lifting Inna Da Yard

Muscle Snatch 3 x 3

105 pound

Power Snatch 2 x 4

135 pound

Power Clean + Push Jerk

175 pound

Afternoon:

1a. back lever hold x 5 sets

1b. L pull-ups in tuck position 4-5 x 5 sets

2a. L-Sit hold x 5 sets

2b. suspension trainer leg curls 5 x 5 sets

Squat/Push Press/Deadlift

A. Back Squat (Heavy) 85%

95 kg (5-5-5-5-5)

B. Push Press (Moderate) 75%

65 kg (5-5-5-5-5)

C. Deadlift (Light) 65%

90 kg (5-5-5-5-5)

Elizabeth

"Elizabeth"

115 pound Cleans

Parallel Bar Dips

13:36

Gymnastics Practice

A1. Front Lever - tuck

B1. Multi-plane Pushing

A2. Planche -tuck

B2. Hollow Outs

Olympic Lifting Heavy Singles

Snatch

180 pound PR !!!

Clean & Jerk

205- 215 (x-x-x)

I cleaned the last one , jerked it , but lost it as I was standing up with it.

Front Squats

135(5) - 185 (3) - 225 (1) - 235 (1) PR !!!

Box Jumps

37" - 43.5" - 45"(partial) - 42"

Time Dominant "Angie"

Time Dominant "Angie"

3 minutes max pull-ups

3 minutes max push-ups

3 minutes max sit-ups

3 minutes max squats

I want to keep my metcons to under 15 minutes so I modified "Angie" to be only 12 minutes. I liked it this way. That way I can focus on developing brute strength.

Squat/Push Press/Deadlift

A1. Back Squat 75% x 5 x 5

190 lb/85 kg

A2. Push Press 65% x 5 x 5

125 lb/55 kg

A3. Deadlift 85 % x 5 x 5

270/125 kg

B1. Turkish Get-Ups 3 x 5 Right/Left

Gymnastics Practice

A1. Back Lever max hold x 5 sets

A2. Naners - Tuck x 4-5 x 5 sets

B1. L-Sit max hold x 5 sets

B2. Pike Support lower thru to L-sit x 3 x 5 sets

Sprint Interval Training

I. 800 meter sprint x 4, 2 minute rests

3:33 - 3:25 - 3:23 - 3:19

II. 50 yard dash x 4 sets, 1 minute centers

NOt Timed

III. Power wheel crawl max distance x 3 sets, rest as needed

45 yds - 60 yds (PR!) - 52 yds

Helen

Helen @ the track

55pound swings

= 10:45

Interval Training + Gymnastics

8 x 200 meter sprint

5 x 50 meter sprint

A1. BL hold x 5

B1. Naners 3-4 x 5

A2. L-Sit hold x 5

B2. BL Pulls x 3 x 5

Hill Sprints @ HP

3 x hill sprint A : 1:09 - 1:07 - 1:05

~ 3 minute rests

3 x hill sprint B: 52s - 49s - 45s

~ 3 minute rests

100 push-ups

later:

100 v-ups

Elizabeth

"Elizabeth"

21-15-9

50kg Cleans
Ring Dips, Strict

14:00

Sprints + Gymnastics

4 x 800 meter

4 x 50 meter (55 yards)

Front Lever - Front lever pull negative

Back Lever- Back lever pull negative

Planche - Ring Dips

Oly. Lifting

Muscle Snatch 3 x 3

90 lb

Power Snatch 2 x 4

125 lb

Power Clean + Push Jerk 2 x 4

165 lbs

Crossfit Rise

Deadlift (fat gripz) 3-3-3-3-3

90kg

12 min amrap

3 pull-ups

6 ktes

9 hand release push-ups

12 wallball shots

5 Rounds

"Cindy" + 400 meter Farmer's Carry

"Cindy" + 400 meter Farmer's Carry

Cindy

20 minutes amrap

5 pull-ups

10 push-ups

20 squats

16 rounds

400 meter Farmer's Carry, 55 lb

8:24

Today I felt somewhat tired, and a little nauseas from something I ate. I knew it wouldn't be a PR day on Cindy , but that's ok. I still decided to go thru with it at a submaximal pace. Not every day has to be a PR/ maximal effort day. Just like in weightlifting you don't always use maximal percentages, same applys to conditioning workouts. It was already my 3rd straight day of workout, I felt fatigued, but going thru with the workout at a submaximal effort pace allowed me to still get a workout in and still benefit from it , eventhough it wasn't an all out maixmal effort.

Power & Strength

1a. 1 arm db snatch 3Right/3Left x 5 sets
35-55-60 or 65 x 3 sets

1b. 1 arm push-up negatives, 3Right/3Left x 5 sets

2a. Side Press 3Right/3Left x 5 sets
worked up to 65lb x 3 sets

2b. 1 arm pull-up assited, 3Right/3Left x 5 sets

3a Ghd Sit-ups, 15 reps x 3 sets

3b. Ghd Hip Extensions, 15 reps x 3 sets
I held a dowel in extended arm position for the last set to increase leverage.

"Jackie"

"Jackie"

For Time:

1000 meter row

#45, Thrusters, 50 reps

30 pull-ups

9:04

It was done at Midtown Athletic Club. Rowers are situated on the other side of the gym, so I had to run over to the other side to finish off my thrusters and pull-ups. But that's ok, gotta be ready for any uncertainty. I forgot how much I hate the rower. But again, that's good. I have to address my weaknesses and not shy away from them. Working the weakness will benefit me more in general physical preparedness. This workout wrecked me. My head was throbing afterwards, and I had that burning lung feeling, which I haven't had in a while. That's good also. And my legs, my legs felt suprisingly wrecked from this combination. I was surprised.

Hill of Hercules

Middle School Hill
#75 lb, Hill runs, 10 reps

12:12

Hill of Hercules Workout

Murph

Murph

@Highland Park Tack

47:00

Test 4

Test 4

Max Deadlift - Max Handstand Push-ups

315lb - 11

315lb - 9

305lb - 8

305lb - 9

295lb - 7

Tabata Something Else

Tabata Something Else

20 seconds of work/ 10 seconds of rest x 8 sets of :

Pull-ups: 8-8-8-8-8-8-8-8 = 8

Push-ups: 12-12-12-12-12-12-12-11 = 11

Anchored AbMat Sit-ups: 12-12-12-12-12-12-12-12 = 12

Squats: 18-18-18-18-18-18-18-18 = 18

score = 49 PR !!

compare: 5/8/10 = 44

I went by target numbers based on my last performance. I hit all my number targets except for the last set of push-ups. push-ups and sit-ups were done just in time. Push-ups were done chest to AbMat. Pull-ups I had extra time left over. Next time try 9 or 10 reps. Squats as well, I had time to spare on each interval. I can try to hit 19 or 20 next time.

Strength& Power

1a. Snatch 125 lb x 2 x 4

1b. power wheel leg curls 10 x 4

2a. Back Squat 210 lb x 3 x 3 - 215 lb x 3 x 2

2b. Ring Dips 3 x 5

3a. Clean Deadlifts 235 lb x 5 x 3

3b. power wheel pike-ups 10 x 3

4a. Push Press 155 lb - 160 lb - 165 lb - 160 lb -155 lb

4b. Rope Ascent 1 x 5 ( arms only descent )

Fight Gone Bad

Wall-ball Shots: 22- 22- 17 = 61

Sumo-deadlift Highpull: 17- 14- 10 = 41

Box Jumps: 31- 27- 21 = 79

Push Press: 22- 19- 15 = 56

Jumping Pull-ups: 33- 30- 36 = 99

=336 PR!!!

compare: 8-28-10 = 331

Strength and Power Day

1a. Muscle Snatch- Heavy Single

65(3)-85(2)- 105(1)- 115(1)- 125(slight press-out) - 120(1)

1b. Max L-sit: x 7 sets (didn't time them ~15 seconds each)

2a. Mid-Hang Snatch x 2 x 4

65(3)- 85(2) - 105(2) - 115(2) - 125 (1- 2 - 2 - 2)

2b. Ring Push-ups 3 x 7 sets

experimented with bulgarian style

3a. Mid-hang clean + Push Jerk 2 x 4 sets

115 - 135 -145 - 150(1 -2) - 145(2-2)

I did two cleans and two jerks, instead of just clean+ jerk x 4 sets, no wonder it felt heavy.

3b. Front Lever Rows, tuck 3 x 7 sets

Throwing Practice

5 Rounds

a. handstand balance for time

b. pull-ups on the tree branches

Threw the #20 kettlebell every which way.

kb swing throw overhead 100 yards

1 arm kb swing throw overhead 100 yards

kb thruster throw 100 yards

spinning throw 100 yards

1 arm thruster/shot put throw 200 yards

practiced some beatboys, flare progression.

I feel like I'm getting the hang of it, and getting stronger and it's starting to feel more natural. :)) Flares this year Baby !!!

Conditioning: 1-Mile Run +

1-Mile Run = 7:40 ish

I took it easy and focused on 'the position'

100 yard power wheel crawl = 4:00

100 arm haulers

stretch out

Olympic Weightlifting - Heavy Singles

Snatch: 155 - 165lb (x-1-1) - 176 (x-x-x) - 155 (1)

Clean & Jerk: 155 (1) - 185 (1) - 205 (x-x-x)

Front Squats: 185 (1) - 205 (1) - 225 (1) - 235 (x) - 230 (x)

Box Jumps 43.5" x 3 x 5

Skin The Cat 3 x 5

"Angie"- Conditioning @ HP Track

"Angie"

100 pull-ups, straight legs

100 push-ups, to abmat

100 sit-ups, abmat

100 squats

19:50

"Nicole" @ The Track

I. "Nicole"

Max reps in 20 minutes of:

400 meter run

max pull-ups

= 80 reps, PR !

compare to 76 reps on 9-16-9

II. 100 meter power wheel crawl

Strength and Power Day

1a. Snatch 120 lb x 2 x 3

1b. Fat Bar Pull-ups: 7-7-6

2a. Clean Pull 205 x 3 x 3

2b. Headstand Push-ups x 3 x 3

3a. Snatch Balance 155 lb x 3 x 3

3b. Wrestlers Twist 10lb x 5R/5L x 3

4a. Back Squats 230 lb x 2 x 3

4b. L-Sit (10 seconds on/20 seconds off x 3) x 4 sets

"Filthy Fifty"- Conditioning Day

27:30 PR! compare 5-26-10

subbed power wheel leg curls for hip extensions. like them

"Filthy Fifty"

Strength & Power

1a. Muscle Snatch 90 lb x 2 x 3

1b. muscle-ups 3 x 3

2a. 2 position snatch 120 lb x 5 sets

2b. german hang 10-12 seconds x 5 sets

3a. 2 position clean 145 lb x 5 sets

3b. tuck planche (5 seconds on/20 seconds off) x 2 x 5 sets

4a. push jerk + jerk 175 lb x 5 sets

4b. front lever tuck 10-15 seconds x 5 sets

REST DAY- MOBILITY/SKILL PRACTICE

PLANKS

BEATBOY

HANDSTAND BALANCE PRACTICE

"Nicole" @ The Track- Conditioning Day

I. "Nicole"

Max reps in 20 minutes of:

400 meter run

max pull-ups

= 80 reps, PR !

compare to 76 reps on 9-16-9

II. 100 meter power wheel crawl

Strength and Power

1a. Clean & Jerk 3 x 3, 155lb - 160 lb x 2 sets

1b. FL Rows 3 x 3

2a. Front Squats 3 x 3 , 200 lb x 3 sets

2b. Ring Push-ups 5 x 3

3a. Snatch DLs 3 x 3 , 185 lb

3b. FL Pull Negatives- tuck , 3 x 3

4a. Snatch Push Press 5 x 3 , 175 lb x 3

4b. german hang pulls , 3 x 3

"Nancy"- Conditioning

"Nancy"

5 Rounds for time:

Run 400m

15 Overhead Squats, 95 lb

16:00

Pull-up Bar Complex

Strict Pull-up

Kipping Pull-up

Toes-to-bar

Knees-to-elbows

1-2-3-4-3-3-3, rest 30-60 seconds between sets

Oly/Gymnstks

1a. Muscle Snatch: 85 lb x 3 x 3

1b. Headstand Push-ups 3 x 3

2a. Power Snatch: 120 lb x 2 x 4

2b. Inverted Pull-ups x 5 x 4

3a. Power Clean + Push Jerk: 160 lb x 2 x 4

3b. L-sit max: x 4 sets ( averaged about 15-20 seconds today )

abs were still sore from the power wheel rollouts.

Prowler Sprints

Prowler Sprints

#140 lb, 50 yards x 6 sets

switch between high and low horns

rests were over 2 minutes

really messed me up.

Workout #2

1a. 1 arm chin holds 5 seconds R/ 5 seconds L x 3 sets

1b. 1 arm push-ups progression 3 reps R/ 3 reps L x 3 sets

2a. Front lever pull negative 3 reps x 3

2b. German hang pull 3 reps x 3

Oly Lifting- Heavy Singles

Snatch- Heavy Single

135-155-165(x)-165-175-180(x)

Clean & Jerk- Heavy Single

155-175-195-205-215(x)-210

Back Squat-Heavy Single

205-225-245-255-265(x)-260 PR !

a. Box Jumps 3 x 5

45"-45"-45"-42"-42"

b. Power wheel roll-outs 5 x 5

Later that evening:

negative press to handstand against wall, 10 min

beatboy practice

handstand balance practice, 10 min