06MAR2012

Workout #1:
Set 1: 4x
  3 Deadlift @ 315#
  7 Muscle Up

Set 2: 4x
  3 Hang Clean @ (135#-155#-185#-185#)
  3 Power Clean @ (135#-155#-185#-185#)

Set 3:
  3 Low Hang Clean @ 185#
  3 Low Hang Clean @ 205#

Set 4: 4x
  2 Power Clean @ 205#
  10 Toes-to-Bar

Notes:
  Did some pretty significant clean technique work.  A low hang clean involves starting with the bar in a hang position (hamstrings loaded and core tight), then lower the weight until it is below the knees.  First initial pull movement involves pushing the knee caps back and out of the way... this allows you to keep the bar path completely vertical and maximize efficiency of force.
  Didn't keep track of times for set 1 or set 4, but they should be done straight through.

28FEB2012

Workout #1:
Set 1: 5x OTM (DE)
  3 Deadlift @ 225#

Set 2: 3-3-3-3 (ME)
  Snatch Balance + 2s hold @ (115#-135#-145#-155#)

Set 3: 21-15-9 (fuck your lats forearms)
  C2B Pullup
  AKB Swing @ 53#
  KTE

Set 4: 3x
  5 Scotty Bob @ 50# DB
  7 Stone-to-Shoulder @ 50# (ea side)
  9 GHD Situps

Set 5: 2x
  25' rope climb, no feet, start from seated position

Notes:
  This is my last workout at Lewis.  I'll continue to at least try to file what I've been doing, but I start a cross-country drive tomorrow, so if I have to, I'll program and then post what I actually accomplish.  I'll also have the 2nd CF Open workout to worry about come Thursday/Friday.

27FEB2012

Warmup:
  5 Bear Complex @ 75# (UB)
  10 C2B Pullup
  5 Bear Complex @ 95# (UB)
  10 C2B Pullup

Set 1: 5-5-5-5-5 (ME)
  Front Squat @ (135#-165#-195#-215#-225#)
  2 Box Jump @ 44" (prime with one at 36-40" if necessar)

Set 2: 15-10-10-10-5
  Thruster @ 105#
  Push Press @ 105#

Set 3:
  25 Burpee Box Jump @ 24"
  25 AKB Swing @ 53"
  3 min (total) Handstand

24FEB2012

Workout #1:
Set 1: 3-3-3-2-2
  Hang Squat Clean and Jerk (155#-175#-185#-195#-195#)

Set 2: 10 min AMRAP
  5 C2B Pullup
  10 Wall Ball @ 20#/12'
  15 Toes to Bar
(4+5)

Set 3: 4x
  20 OHS @ 95#
  20 GHD Situps
  20 AKB Swing @ 53#

Workout #2:
6 mi Run (80-85% pace)

then

3 x 100m Sled Pull (sled around 150-200#)

then

5-4-3-2
  C2B Pullup
  2 x KTE
  C2B Pullup

Notes:
  I also did the CF Open 12.1 last night... 7 minutes of burpees for reps (if you want to know the standards and such go to games.crossfit.com).  I managed 112.  Not as many as I would have liked, but not very much fun either way.  My legs were a little tired for the squat cleans and OHS this morning.

22FEB2012

Workout #1:
Set 1: NOT FOR TIME
  20 TGU @ 53#

Set 2: 10x
  5 C2B Pullups
  10 Bench Press @ 135#
  15 Air Squats

Set 3: 4x
  3 Push Jerk + 15s hold @ (135#-155#-175#-175#)

Workout #2:
6 mile Run

21FEB2012

Workout #1:
Set 1: 10x OTM (DE)
  2 Front Squat @ 135#
  3 Box Jump @ 40"

Set 2: 4x, rest in between rounds
  20 Thruster @ 95# (unbroken)
  20 Pulls on C2 Rower for distance - (285m, 280m, 285m, 281m)
  20 OHS @ 95# (unbroken)

Set 3: 3x (continuous)
  5 HSPU on Parallettes
  10 Burpees
  5 Box Jump @ 36"

Pulls on rower are done on a 3 second cadence (no faster than 20 strokes/min), focusing on form and max effort pull.

20FEB2012

Workout from Jet City:
Set 1: 3-3-3-2-2-1-1
  Hang Squat Snatch @ (185#-pr)

Set 2: 7 rounds
  30 sec DU
  30 sec rest

Set 3: 5-3-3-2-2-2-2
  Deadlift @ (275#-295#-315#-335#-355#-365#-385#)

Set 4: 2-4-6-8-10-8-6-4-2 (for time)
  Ring Dips (must complete each set unbroken before moving on to the next set)
(6:03)