Bench Press
3 x 3
Deadlift
1 x 3
1 mile TT
Showing posts with label 1 mile. Show all posts
Showing posts with label 1 mile. Show all posts
Tuesday 2013.08.13
Power Snatch from Blocks
5 x 2
Olympic Press
3 x 5
A.M.
Power Snatch from Blocks (5 mats)
125 x 2 x 5
P.M.
Olympic Press
142.5 x 5, 5, 6 (for fun)
1 mile
5:59.32
5 x 2
Olympic Press
3 x 5
A.M.
Power Snatch from Blocks (5 mats)
125 x 2 x 5
P.M.
Olympic Press
142.5 x 5, 5, 6 (for fun)
1 mile
5:59.32
Friday 2013.02.15
1 mile
Clean tech work
Handstands
12:00 AMRAP of:
10 KB Get-ups, 1.5 pd (5L, 5R in any order)
10 Push-ups
1 mile (treadmill at UA)
6:49
1st mile for time in several months - didn't go too hard. Looking forward to getting it below 6:00.
About 2 hours later . . .
H.H. Pwr Clean + B.K. Pwr Clean + Pwr Clean (1 + 1 + 1)
75 x 1
95 x 1
115 x 1
135 x 1 x 2
155 x 1 x 2
H.H. Pwr Clean + Pwr Clean
165 x 1
175 x 1
Didn't get to work on handstands.
AMRAP
3 rounds + 6 get-ups
Clean tech work
Handstands
12:00 AMRAP of:
10 KB Get-ups, 1.5 pd (5L, 5R in any order)
10 Push-ups
1 mile (treadmill at UA)
6:49
1st mile for time in several months - didn't go too hard. Looking forward to getting it below 6:00.
About 2 hours later . . .
H.H. Pwr Clean + B.K. Pwr Clean + Pwr Clean (1 + 1 + 1)
75 x 1
95 x 1
115 x 1
135 x 1 x 2
155 x 1 x 2
H.H. Pwr Clean + Pwr Clean
165 x 1
175 x 1
Didn't get to work on handstands.
AMRAP
3 rounds + 6 get-ups
Tuesday 07/10/12
Bench Press
3 x 5
Front Squat (Light)
3 x 5
Dips
3 x 17
"Fran Pull-up Test"
For time:
22 Pull-ups
30 sec rest
16 Pull-ups
30 sec rest
10 Pull-ups
5 rounds for time of:
Shuttle Drill, 20 yds-40 yds-20 yds
8 KB Swings, 2 pood, 1.5 pood
16 Push-ups
Rest 1 minute between rounds. For the shuttle drill, start by sprinting 20 yards, change directions and sprint back 40 yards, change direction and sprint back 20 yards through the original starting point. Then perform the 8 KB swings and 16 push-ups. Rest 1 minute and repeat for a total of 5 rounds. (The shuttle drill will be performed as 2 down-backs lengthwise on the vball court - same total distance).
Record times for each round.
(Courtesy of CF Football)
Compare to 06/07/11.
1 mile TT
A.M.
BP
247.5 x 5 x 3
FS
220 x 5 x 3
...supersetted with...
Dips
3 x 17
Fran Pull-up Test
3:31
Bad - only round of 22 was unbroken, and boy, did it fall apart after that. I tried the gloves to protect my hands. I've done this before, but usually for smaller pull-up rounds (e.g., Cindy). I think this will work in the future, but it requires more grip strength - I took them off in the middle of the 16 rep round. At any rate, I wasn't displeased - this just shows me where I am with pull-ups. Considering what I've done in the recent past, it's not a surprise.
Before 3:30 MSCL session - CF Football metcon
1 - 46.32 (49.13)
2 - 47.17 (47.96)
3 - 49.95 (47.43)
4 - 53.37 (49.24)
5 - 1:08.77 (51.75)
The first round was a PR, and the first two rounds were good. After that, the push-ups started to to slow me down pretty badly. I actually had to break up the last round (it's also possible that I did 18 in the last round). Without the dips and benching earlier, it would have been better, but I'm not sure how much. The numbers in parantheses are from 06/07/11 (the last time I did this).
1 mile TT
At about 5:20 p.m. on Big Papio Trail (0.5 miles out, 0.5 miles back)
6:18.72
Not back under 6 min yet, but about 20 seconds faster than last time.
This was a lot to do in one day and not typical. But it was fun.
3 x 5
Front Squat (Light)
3 x 5
Dips
3 x 17
"Fran Pull-up Test"
For time:
22 Pull-ups
30 sec rest
16 Pull-ups
30 sec rest
10 Pull-ups
5 rounds for time of:
Shuttle Drill, 20 yds-40 yds-20 yds
8 KB Swings, 2 pood, 1.5 pood
16 Push-ups
Rest 1 minute between rounds. For the shuttle drill, start by sprinting 20 yards, change directions and sprint back 40 yards, change direction and sprint back 20 yards through the original starting point. Then perform the 8 KB swings and 16 push-ups. Rest 1 minute and repeat for a total of 5 rounds. (The shuttle drill will be performed as 2 down-backs lengthwise on the vball court - same total distance).
Record times for each round.
(Courtesy of CF Football)
Compare to 06/07/11.
1 mile TT
A.M.
BP
247.5 x 5 x 3
FS
220 x 5 x 3
...supersetted with...
Dips
3 x 17
Fran Pull-up Test
3:31
Bad - only round of 22 was unbroken, and boy, did it fall apart after that. I tried the gloves to protect my hands. I've done this before, but usually for smaller pull-up rounds (e.g., Cindy). I think this will work in the future, but it requires more grip strength - I took them off in the middle of the 16 rep round. At any rate, I wasn't displeased - this just shows me where I am with pull-ups. Considering what I've done in the recent past, it's not a surprise.
Before 3:30 MSCL session - CF Football metcon
1 - 46.32 (49.13)
2 - 47.17 (47.96)
3 - 49.95 (47.43)
4 - 53.37 (49.24)
5 - 1:08.77 (51.75)
The first round was a PR, and the first two rounds were good. After that, the push-ups started to to slow me down pretty badly. I actually had to break up the last round (it's also possible that I did 18 in the last round). Without the dips and benching earlier, it would have been better, but I'm not sure how much. The numbers in parantheses are from 06/07/11 (the last time I did this).
1 mile TT
At about 5:20 p.m. on Big Papio Trail (0.5 miles out, 0.5 miles back)
6:18.72
Not back under 6 min yet, but about 20 seconds faster than last time.
This was a lot to do in one day and not typical. But it was fun.
Monday 06/04/12
Power Snatch
4 x 2
Power Clean
4 x 2
Weighted Pull-ups
3 x 5
"Baseline Metcon"
For time:
200m run
15-12-9 reps of:
Squats
Push-ups
Pull-ups
200m run
1 mile TT (uphill)
Power Snatch
155 x 2 x 3
155 x 2 + 2 Hang Power Snatch
Power Clean
215 x 2 x 4
Did weighted pull-ups on Tuesday instead
Baseline Metcon
5:12
Over 5 is not great, but my it'll get better, so I'm ok with this as a starter.
Evening
1 mile uphill (northwest of Bennington)
6:53
This is about 40 seconds faster than the previous Monday's identical run (7:34), so that was nice. I also know I've done this in less than 6:30, so I've got some room for improvement as well.
4 x 2
Power Clean
4 x 2
Weighted Pull-ups
3 x 5
"Baseline Metcon"
For time:
200m run
15-12-9 reps of:
Squats
Push-ups
Pull-ups
200m run
1 mile TT (uphill)
Power Snatch
155 x 2 x 3
155 x 2 + 2 Hang Power Snatch
Power Clean
215 x 2 x 4
Did weighted pull-ups on Tuesday instead
Baseline Metcon
5:12
Over 5 is not great, but my it'll get better, so I'm ok with this as a starter.
Evening
1 mile uphill (northwest of Bennington)
6:53
This is about 40 seconds faster than the previous Monday's identical run (7:34), so that was nice. I also know I've done this in less than 6:30, so I've got some room for improvement as well.
Monday 01/09/12
Phil:
Power Snatch
5 x 2
1 mile TT
Kiley:
13 minute AMRAP of:
50 KB Swings, 1 pood
Then, rounds of:
3 Power Cleans, 85#
5 Pull-ups
7 Push-ups
10 Squats
20 Rep Back Squat
Power Snatch
5 x 2
1 mile TT
Kiley:
13 minute AMRAP of:
50 KB Swings, 1 pood
Then, rounds of:
3 Power Cleans, 85#
5 Pull-ups
7 Push-ups
10 Squats
20 Rep Back Squat
Wednesday 07/06/11
Phil:
Snatch
Max
Clean and Jerk
Max
1 mile run
Kiley:
7 rounds of:
7 HSPU
7 Thrusters, 95#
7 KTE
7 Deadlifts, 172#
7 Burpees
7 KB Swings, 1.5 pood
7 Pull-ups
Snatch
Max
Clean and Jerk
Max
1 mile run
Kiley:
7 rounds of:
7 HSPU
7 Thrusters, 95#
7 KTE
7 Deadlifts, 172#
7 Burpees
7 KB Swings, 1.5 pood
7 Pull-ups
Tuesday 07/05/11
Phil:
TBD
Kiley:
1 mile TT
10 minute AMRAP of:
15 Box Jumps, 18"
10 Push-ups
5 Hang Power Cleans, 95#
1 Down-back, carrying 95# overhead
TBD
Kiley:
1 mile TT
10 minute AMRAP of:
15 Box Jumps, 18"
10 Push-ups
5 Hang Power Cleans, 95#
1 Down-back, carrying 95# overhead
Monday 05/09/11
Phil:
Snatch
Max
Gymnastic Practice
1 mile run
Kiley:
"Jackie"
For time:
Row 1000m
50 Thrusters, 45#
30 Pull-ups
Snatch
Max
Gymnastic Practice
1 mile run
Kiley:
"Jackie"
For time:
Row 1000m
50 Thrusters, 45#
30 Pull-ups
Monday 07/05/10
Phil:
This week is essentially a repeat of the week of 05/10/10 (for testing purposes).
Snatch
Max
Weighted Pull-up
Max
1 Mile Run
Kiley:
"Linda"
10,9,8,7,6,5,4,3,2,1 reps for time of:
Deadlift, 1.5 BW
Bench, BW
Clean, .75 BW
This week is essentially a repeat of the week of 05/10/10 (for testing purposes).
Snatch
Max
Weighted Pull-up
Max
1 Mile Run
Kiley:
"Linda"
10,9,8,7,6,5,4,3,2,1 reps for time of:
Deadlift, 1.5 BW
Bench, BW
Clean, .75 BW
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