Power Snatch from blocks
5 x 2
Olympic Press
3 x 5
I definitely do not have this lift down yet. Last week's 135 x 5 x 3 was much tougher than strict-pressing 135 x 5 x 3 ever is.
"Sweatfest"
9 rounds (running) of:
1 min on
1 min off
Olympic Press
137.5 x 5 x 3
Power Snatch from blocks (5 mats)
115 x 2 x 5
Sweatfest
10
10.1
10.4
10.7
10.9
11.1
11.3
11.6
12
Showing posts with label cfe. Show all posts
Showing posts with label cfe. Show all posts
Thursday 06/02/11
Phil:
Push Press
5 x 3
Snatch Deadlift
107% x 3 x 5
Gymnastic Practice
Kiley:
CFE Run
1:30 run, cover max distance. Rest :30 between each.
3 RFT of:
10 Front Squats, 105#
10 CTB Pull-ups
10 Burpees
Push Press
5 x 3
Snatch Deadlift
107% x 3 x 5
Gymnastic Practice
Kiley:
CFE Run
1:30 run, cover max distance. Rest :30 between each.
3 RFT of:
10 Front Squats, 105#
10 CTB Pull-ups
10 Burpees
Saturday 03/26/11
Phil:
Bench Press
5/3/1 - Week 1
65% x 5
75% x 5
85% x 5+
Deadlift
5/3/1 - Week 1
65% x 5
75% x 5
85% x 5+
Kiley:
Rest about 5 minutes, then...
8 minute AMRAP of:
5 Pull-ups
10 Squats
15 Sit-ups
Bench Press
5/3/1 - Week 1
65% x 5
75% x 5
85% x 5+
Deadlift
5/3/1 - Week 1
65% x 5
75% x 5
85% x 5+
For time:
400m run
20 Snatches, 75#
15 HSPU
200m run
16 Snatches, 75#
8 HSPU
100m run
10 Snatches, 75#
5 HSPU
Kiley:
For time:
400m run
20 Snatches, 53#
15 HSPU
200m run
16 Snatches, 53#
8 HSPU
100m run
10 Snatches, 53#
5 HSPU
Rest about 5 minutes, then...
8 minute AMRAP of:
5 Pull-ups
10 Squats
15 Sit-ups
CFE Bike
3×7 min intervals w/3min recovery between rounds.
Keep each interval as consistent as possible holding the highest pace you can on each of the 7 min rounds.
Friday 03/25/11
Phil:
OHS
5/3/1 - Week 2
70% x 3
80% x 3
90% x 3+
5 rounds for time of:
5 Burpees
5 DB Thrusters, 30% BW
5 KB Swings, 30% BW
5 Inverted Burpees
For the thrusters, each DB is 15% BW. For the swings, you can either use the same DBs you used for thrusters or use a single (albeit heavier) KB or DB with a 2-handed grip. This metcon comes (modified) courtesy of Catalyst Athletics.
Compare to 12/03/10.
Kiley:
OHS
5/3/1 - Week 2
70% x 3
80% x 3
90% x 3+
5 rounds for time of:
5 Burpees
5 DB Thrusters, 30% BW
5 KB Swings, 30% BW
5 Inverted Burpees
For the thrusters, each DB is 15% BW. For the swings, you can either use the same DBs you used for thrusters or use a single (albeit heavier) KB or DB with a 2-handed grip. This metcon comes (modified) courtesy of Catalyst Athletics.
Compare to 12/03/10.
Kiley:
6 RFT of:
6 Overhead Squats 63#
12 Box Jumps 24″
24 Double Under’s
CFE Swim
Swim 20 minutes, covering max distance. Wear a t-shirt for drag.
Thursday 03/24/11
Phil:
Rest Day
Kiley:
Back Squat
3 x 5
CFE Run
Rest Day
Kiley:
Back Squat
3 x 5
3 Rounds For Time Of :
15 KB Swings @ 1.5/1 pood
15 Ring Rows
15 Hang Power Snatch @ 95/65
15 TTB
CFE Run
2x10min, Rest 5min Between intervals
Then
2x2min, Rest 1min Between intervals
Hold distances/speeds or watts as consistent as possible on each interval..
Tuesday 03/22/11
Phil:
Press
5/3/1 - Week 1
65% x 5
75% x 5
85% x 5+
Back Squat
5/3/1 - Week 1
65% x 5
75% x 5
85% x 5+
Kiley:
21-15-9 reps for time of:
Clean and Jerk, 63#
Burpees
CFE Swim
3 x (50m/y + 100m/y + 200m/y). Rest the exact time it takes you to do each interval in each set.
Press
5/3/1 - Week 1
65% x 5
75% x 5
85% x 5+
Back Squat
5/3/1 - Week 1
65% x 5
75% x 5
85% x 5+
Kiley:
21-15-9 reps for time of:
Clean and Jerk, 63#
Burpees
CFE Swim
3 x (50m/y + 100m/y + 200m/y). Rest the exact time it takes you to do each interval in each set.
Monday 03/21/11
Phil:
Power Snatch
Heavy Single, then 5 x 1
Gymnastic Practice
Kiley:
Power Snatch
Heavy Single, then 5 x 1
Gymnastic Practice
Kiley:
10 AMRAP of:
30 Double-unders
15 GTO, 75#/53#
CFE Bike
4 x 2 miles holding best possible pace. Never slowing more than 5sec in even/odd directions (if done outside). 2min recoveries.
CFE Bike
4 x 2 miles holding best possible pace. Never slowing more than 5sec in even/odd directions (if done outside). 2min recoveries.
Sunday 03/20/11
Phil:
Rest Day
Kiley:
CFE Run
6 x 400m, rest 2:00 between each. Stay within :03 of your fastest time.
Rest Day
Kiley:
CFE Run
6 x 400m, rest 2:00 between each. Stay within :03 of your fastest time.
Saturday 03/19/11
Phil:
Bench Press
5/3/1 - Week 4 (deload)
40% x 5
50% x 5
60% x 5
Deadlift
5/3/1 - Week 4 (deload)
40% x 5
50% x 5
60% x 5
3 rounds for time of:
400m run
25 Wall Ball Shots, 20#, 15#
Kiley:
CFE Swim:
4 x 100y, rest :30 between each one. Then 3 x 200y, resting 1:00 between each. Keep within 3 seconds of fastest 100 and 200.
"Long Tabata"
:30 on, :20 off for 8 rounds each of the following exercises:
Push-ups
Sit-ups
Squats
Bench Press
5/3/1 - Week 4 (deload)
40% x 5
50% x 5
60% x 5
Deadlift
5/3/1 - Week 4 (deload)
40% x 5
50% x 5
60% x 5
3 rounds for time of:
400m run
25 Wall Ball Shots, 20#, 15#
Kiley:
CFE Swim:
4 x 100y, rest :30 between each one. Then 3 x 200y, resting 1:00 between each. Keep within 3 seconds of fastest 100 and 200.
"Long Tabata"
:30 on, :20 off for 8 rounds each of the following exercises:
Push-ups
Sit-ups
Squats
Tuesday 03/15/11
Phil:
Press
5/3/1 - Week 4 (deload)
40% x 5
50% x 5
60% x 5
Back Squat
5/3/1 - Week 4 (deload)
40% x 5
50% x 5
60% x 5
Run 3 miles
Kiley:
CFE Swim
Swim 30 minutes. Cover max distance.
Press
5/3/1 - Week 4 (deload)
40% x 5
50% x 5
60% x 5
Back Squat
5/3/1 - Week 4 (deload)
40% x 5
50% x 5
60% x 5
Run 3 miles
Kiley:
CFE Swim
Swim 30 minutes. Cover max distance.
Friday 02/25/11
Phil:
OHS
5/3/1 - Week 2
70% x 3
80% x 3
90% x 3+
Gymnastic Practice
Kiley:
CFE Swim
Swim each of the following at best possible pace, resting :30 between each set, and 2:00 after 500m.
50m
100m
200m
300m
500m
300m
200m
100m
50m
Compare to 10/18/10. Last time, rest was 1:00 after each set.
Possible lifting or metcon later in the day.
OHS
5/3/1 - Week 2
70% x 3
80% x 3
90% x 3+
Gymnastic Practice
Kiley:
CFE Swim
Swim each of the following at best possible pace, resting :30 between each set, and 2:00 after 500m.
50m
100m
200m
300m
500m
300m
200m
100m
50m
Compare to 10/18/10. Last time, rest was 1:00 after each set.
Possible lifting or metcon later in the day.
Thursday 02/24/11
Phil:
Bench Press
5/3/1 - Week 1
65% x 5
75% x 5
85% x 5+
Deadlift
5/3/1 - Week 1
65% x 5
75% x 5
85% x 5+
For total time:
3 rounds of:
200m run
15 Burpees
1 min rest
50 Wall Ball Shots, 20#/15#
Do the following: 200m, 15 burpees, 200m, 15 burpees, 200m, 15 burpees, rest 1 minute, 50 wall ball shots. The total time includes the 3 rounds, the 1 minute rest, and the 50 wall ball shots.
Kiley:
CFE Run
Tabata
8 rounds of :20 on, :10 off at 12% incline
Bench Press
5/3/1 - Week 1
65% x 5
75% x 5
85% x 5+
Deadlift
5/3/1 - Week 1
65% x 5
75% x 5
85% x 5+
For total time:
3 rounds of:
200m run
15 Burpees
1 min rest
50 Wall Ball Shots, 20#/15#
Do the following: 200m, 15 burpees, 200m, 15 burpees, 200m, 15 burpees, rest 1 minute, 50 wall ball shots. The total time includes the 3 rounds, the 1 minute rest, and the 50 wall ball shots.
Kiley:
CFE Run
Tabata
8 rounds of :20 on, :10 off at 12% incline
Tuesday 02/22/11
Phil:
Press
5/3/1 - Week 1
65% x 5
75% x 5
85% x 5+
Back Squat
5/3/1 - Week 1
65% x 5
75% x 5
85% x 5+
Kiley:
CFE Swim
4 x 100y, rest :30 between each
3 x 200y, rest :30 between each
Rest 1:00
1 x 100y, rest :30
1 x 200y
CFE Bike
Ride 1 hour, cover max distance.
Press
5/3/1 - Week 1
65% x 5
75% x 5
85% x 5+
Back Squat
5/3/1 - Week 1
65% x 5
75% x 5
85% x 5+
Kiley:
CFE Swim
4 x 100y, rest :30 between each
3 x 200y, rest :30 between each
Rest 1:00
1 x 100y, rest :30
1 x 200y
CFE Bike
Ride 1 hour, cover max distance.
Friday 02/18/11
Phil:
OHS
5/3/1 - Week 1
65% x 5
75% x 5
85% x 5+
Bench Press
5/3/1 - Week 4 (deload)
40% x 5
50% x 5
60% x 5
Deadlift
5/3/1 - Week 4 (deload)
40% x 5
50% x 5
60% x 5
20-15-10 reps for time of:
Box Jumps, 24"/18"
Slapping Push-ups
KTE
Kiley:
CFE Swim
3 x 300yard, rest 1:00 between sets.
Keep within 5 seconds of fastest time.
OHS
5/3/1 - Week 1
65% x 5
75% x 5
85% x 5+
Bench Press
5/3/1 - Week 4 (deload)
40% x 5
50% x 5
60% x 5
Deadlift
5/3/1 - Week 4 (deload)
40% x 5
50% x 5
60% x 5
20-15-10 reps for time of:
Box Jumps, 24"/18"
Slapping Push-ups
KTE
Kiley:
CFE Swim
3 x 300yard, rest 1:00 between sets.
Keep within 5 seconds of fastest time.
Tuesday 02/15/11
Phil:
Press
5/3/1 - Week 4 (deload)
40% x 5
50% x 5
60% x 5
Back Squat
5/3/1 - Week 4 (deload)
40% x 5
50% x 5
60% x 5
Kiley:
CFE Swim
Swim 35 minutes. Cover max distance.
Press
5/3/1 - Week 4 (deload)
40% x 5
50% x 5
60% x 5
Back Squat
5/3/1 - Week 4 (deload)
40% x 5
50% x 5
60% x 5
Kiley:
CFE Swim
Swim 35 minutes. Cover max distance.
Monday 02/14/11
Phil:
Snatch
85% x 1 x 5
Gymnastic Practice
Kiley:
CFE Run
5:00 on, rest 2:00, 5:00 on, rest 2:00
5 x 1:00 on, rest :30 between
Cover max distance each round.
Snatch
85% x 1 x 5
Gymnastic Practice
Kiley:
CFE Run
5:00 on, rest 2:00, 5:00 on, rest 2:00
5 x 1:00 on, rest :30 between
Cover max distance each round.
Saturday 02/12/11
Phil:
OHS
5/3/1 - Week 4 (deload)
40% x 5
50% x 5
60% x 5
7 rounds for time of:
7 SDHP, 95#/65#
7 Burp-ups
Kiley:
Press
5-5-5-5-5
CFE Swim
OHS
5/3/1 - Week 4 (deload)
40% x 5
50% x 5
60% x 5
7 rounds for time of:
7 SDHP, 95#/65#
7 Burp-ups
Kiley:
Press
5-5-5-5-5
CFE Swim
Monday 02/07/11
Phil:
Snatch
82.5% x 1 x 5
Gymnastic Practice
Kiley:
CFE Run
3 rounds of 8:00 on, 4:00 off. Cover max distance.
Snatch
82.5% x 1 x 5
Gymnastic Practice
Kiley:
CFE Run
3 rounds of 8:00 on, 4:00 off. Cover max distance.
Subscribe to:
Posts (Atom)
Posts
