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

D.T.

"D.T."
5 Rounds of:
60kg, Deadlifts, 12 reps
60kg, Hang Power Clean, 9 reps
60kg, Push Jerk, 6 reps

12:55 PR !! compare to 11/24/10 , 13:42


Powerwheel Crawl, 100 yards (50 yds turn around) , 3:50

Sunday Hard Play

Ia. Clean & Jerk 145lbs x 3 x 3

Ib. German Hang Pull 5 x 3

IIa. Snatch Pull 155-165-175 x 3 x 3

IIb. Ring Push-ups (Bulgarian) 3 x 5

IIIa. Overhead Squat 155lbs x 3 x 3

IIIb. Ring Rows 5 x 3

IVa. Front Squats 200lbs x 2 x 3

IVb. Ring V-outs 5 x 3