This being Christmas week and all, I am going to let you all
free wheel the programming for the first half of the week. If you can get two squat sessions in before we
start back up on Thursday, please do.
One volume squat session and one volume front squat session. I would suggest you do some atypical
conditioning. Go run some distance. Do some different gymnastic stuff. Spend time with friends and family during
Christmas Eve, Day, and Boxing Day!
We will begin back on Thursday, in earnest.
HAPPY CHRISTMAS!
I'll be posting some genius CF Braers stuff for the next three days - if anyone wants to join.
ReplyDeletePost it!
DeleteMonday 12/24/12:
ReplyDelete10 mins AMRAP @ 90%:
8 DL @ 155/105
8 TTB
8 BJ @ 24/20” (step down)
rest 5 mins
10 mins @ 90%:
3/1 MU
10 PP @ 95/65lbs
10 walking lunges
5 mins rest
10 mins @ 90%:
8 HPC @ 95/65lbs
8 burpees
8 pullups
5 mins rest
10 mins @ 90%:
6 KBSnatch each arm (53/35lbs)
10 abmat situps
25 DUs
Note: weights and times are such that you shouldn't need to break for muscular fatigue or failure. Work on being able to get close to that red line point, without actually getting there. Idea here is to have each 10 mins be unbroken, slow and steady movement.
Tues 12/25/12:
20 mins EMOM:
Even mins - 2xFS at very challenging weight (seriously challenging, something like 85% of your 1RM would be impressive)
Odd mins - 3xweighted pullups (same notes, 70%ish would be good here)
MC - 6 min AMRAP - 200m run + 5 ground to overhead anyone @ 135lbs
Wed 12/26/12:
Rack jerk singles – work to a heavy, then 1 @ 95%, 2x1 @ 85%, 2x2 @ 80% (rest as needed)
Full snatch – work to heavy double then 2x2 @ 80% and 2x1 @ 90% (rest as needed)
Speed pause squats: pause 2 secs in absolute rock bottom then explode up, 2 reps EMOM x 10 mins @ 60% of 1RM back squat.
3RNFT: 15 ghd situps, max set strict hspu+max set kipping hspu (without coming off the wall), 10 pistols each leg.
Sounds good. I might do Tesday and Wednesday, but I might take them off and be ready Thrusday since I am working out today and it will be my 3rd day in a row.
ReplyDeleteStill in the Christmas spirit. Wrote this one to crush me so I could rest tomorrow (hopefully)...
"Nightmare Before Christmas"
24 Squats @225lbs
23 AbMat Sit ups
22 Calorie Row
21 Double Unders
20 Hang Power Cleans @95lbs
19 Wall ball @30 lb ball
18 Push ups
17 Pull ups
16 Box Jumps @24"
15 Hang Power Snatches @95lbs
14 Burpees
13 Sit ups
12 Calorie Row
11 DUs
10 Power Cleans @135lbs
9 Walll ball @30lbs
8 Push ups
7 Pull ups
6 Box Jumps @24"
5 Power Snatches @135lbs
4 Burpees
3 Atlas Stone Cleans (~95lbs)
2 Wall Walks
1 Squat @225lbs
*Done chipper-style.
This is very probably a bad idea. I'll let you know how this goes if I live.
19:54. Hardest part was being tired from yesterday
DeleteWhoa! Nice!
DeleteFront squat: 140# 5 sets of three. Last two sets were tough. This is 80% of my 1RM
ReplyDeleteBack squat: 5x5 at 135#. This was kind of hard. Normally this us a warm up weight.
Still very sore from stupid thruster metcon.
Merry Christmas!! Love youins!!
I had test day yesterday, so I just wanted something to get moving. I found a quick non leg wod on .com
ReplyDeleteThree rounds for time of:
Run 200 meters (Subbed 30 DU's, it was raining)
7 Push presses, 70 pound dumbbells
14 Ring rows
6:29
I ran a 5k in 30:32 min yesterday.
ReplyDeleteHave very little to work with at the house. Did random work outs created by....me.
DeleteTUESDAY:
8AMRAP-2 rounds 13 reps
10 40#goblet squats
5 wall walks
10 straight let situps
5 pushups
WEDNESDAY:
A 15 minute workout I got off pinterest. Included non-stop minutes of jumping jacks, high knees and other cardio+push ups+walking lunges+airsquats and squat jumps, and chair dips.
12/26/12
ReplyDeleteTabata Christmas*
Back Squat @275 = 28 repsl
Pull ups = 66
Sit ups = 73
Power Cleans @185 = 25
Push ups = 79
Double Unders = 172
*Score is total reps across all 8 rounds. Complete all 8 rounds of an exercise before moving on to the next exercise. 20 seconds on, 10 seconds off per round. Rest 1 min between each exercise.
I hate Tabatas
I can totally tell I've eaten way too much non paleo goodness the last few days
ReplyDeletesquats 5x5 @ 175
Hang power snatch 3x3 @ 95
Hang power clean and power jerk 3x3 @ 95
Metcon 20 of each
goblet squats 50#
Sdhp 50#
Push ups
lunges
Burpees
ghd sit ups
db pp 35#
Wall balls
front squats 95#
FS: 8x2 - 150, last 2 sets at 155
ReplyDeleteJerk: Singles worked up to 165 (F-165)
Snatch + OHS: Worked up to 120 (F-120)
EMOM - 15 mins: odd min= 5 HSPU, 3 Snatches (75,85 for 3R,95 for 1R)
even min= 3 bar muscle-ups (F- 1R, only got 2)