Monday 2013.12.30

Press
3 x 5


Back Squat (VD)
3 x 5


Pull-ups (supinated)
3 x 12


3 rounds of:
Row 2 min
Rest 2 min


A.M. (in order of execution)

Press
152.5 x 5, 5, 6

Pull-ups (supinated)
3 x 12

Back Squat
375 x 5 x 3 (got 'em . . . but they felt like death warmed over)

P.M.

Row distances
599m
595m
600m

Monday 2013.12.23

Press
3 x 5


Back Squat (VD)
3 x 5


Pull-ups (supinated)
3 x 11


For time:
500m row
25 Push-ups
50 Squats
25 Push-ups
500m row


A.M.

Press
150 x 5, 5, 7

Back Squat
372.5 x 5 x 3


P.M.

Pull-ups (supinated)
3 x 11

Metcon
6:15
(33 sec faster than on 12/04/13

Thursday 12/08/11

Phil:

Bench Press
2 x 5, 1 x 5+


Back Squat
2 x 5, 1 x 5+


Kiley:

CFE Bike
Ride for 20 minutes

20 minute AMRAP of:
Row 250m
25 Push-ups

Friday 11/25/11

Phil:

Rest Day

Kiley:

Squat
3 x 5

Deadlift
3 x 5

4 RFT of:
Row 500m
50 Squats

Monday 06/20/11

Phil:

Clean and Jerk
87% x 1 x 4


For time:
500m row

Compare to 06/22/10.


Kiley:

Rest Day

Wednesday 06/01/11

Phil:

Back Squat
5/3/1 - Week 3
75% x 5
85% x 3
95% x 1+


For time:
2k Row

Compare to 06/02/10.


Kiley:

CFE Swim:
10 x 100y, rest :15 between each.

Friday 05/27/11

Phil:

Rest Day


Kiley:

CFE Swim:
3 x 7:00, resting 3:00 between.  Cover max distance.

For time:
In any order:
Row 1500m
40 GTO, 65#
8 minutes of plank position (if you rest, do not count that time for the 8 minutes, but total time continues)

Wednesday 02/09/11

Phil:

Gymnastic Practice


"Helen"
3 rounds for time of:
400m run
21 KB Swings, 1.5 pood/1 pood
12 Pull-ups

Compare to 07/28/10.

Kiley:

5 RFT of:
Row 250m
7 HSPU
14 KB Swings, 1 pood
28 Double-Unders

Tuesday 02/01/11

Phil:

Press
5/3/1 - Week 2
70% x 3
80% x 3
90% x 3+


Back Squat
5/3/1 - Week 2
70% x 3
80% x 3
90% x 3+


Kiley:

For time:
400m run
500m row
25 Burpees
500m row
25 Burpees
400m run

Saturday 01/08/11

Phil:

OHS
5/3/1 - Week 3
75% x 5
85% x 3
95% x 1+


Strict Pull-ups
3 x N
(Goal: 3 x 15)


5 rounds for time of:
7 KTE
7 Box Jumps, 30"/24"


Kiley:

Mobility WOD

Muscle-up Work

5 rounds for time of:
7 KTE
7 Box Jumps, 24"

10 rounds for time of:
Row 500m
Rest 2:00

Sunday 12/26/10

Phil:

Rest Day


Kiley:

For time:
Row 500m
25 Burpees
Row 500m
25 Burpees

Thursday 12/09/10

Phil:

Rest Day


Kiley:

5 RFT of:
Row 500m
7 Thrusters, 95#

Kiley clean and jerks 113#
12/07/10

Saturday 10/30/10

Phil:

OHS
5/3/1 - Week 2
70% x 3
80% x 3
90% x 3+


Deadlift
5 RM

Kiley:

5 RFT of:
Row 250m
7 HSPU
14 KB Swings, 1 pood
28 Double-Unders

Thursday 10/14/10

Phil:

Rest Day


CFE
9 rounds of:
1 min on
1 min off


Kiley:

Back Squat
3 x 5

For time:
Row 500m
Run 400m
30 Double-Unders
20 DB Hang Power Cleans
10 DB Overhead Reverse Alternating Lunges
20 DB Hang Power Cleans
30 Double-Unders
Run 400m
Row 500m

Wednesday 10/06/10

Phil:

Back Squat
3 x 5


Press
3 x 5


Kiley:

For time:
Run 1 mile
Row 2k
Run 1 mile

Thursday 09/30/10

Phil:

Rest Day

Kiley:

3 RFT of:
Row 500m
21 Burpees
Run 400m

Thursday 09/02/10

Phil:

Rest Day


CFE
12 x 1:00, rest :30. Cover max distance.


Kiley:

5 RFT:
Row 500m
20 OH Walking Lunges, 25#

CFE Running Drills

12 x 1:00, rest :30.  Cover max distance.

Monday 07/26/10

Phil:

Clean and Jerk
Heavy Single


Snatch
75% x 1 x 5


Later:

GHD sit-ups
2 x 30


Tabata Run
8 x 20:10 (8 rounds of 20 seconds on, 10 seconds off). Use a treadmill if possible and set it at a 12% incline and a pace that is 0-30 seconds slower per mile than your best 5k pace.

6:00 rest

500m row

Sunday 07/04/10

Phil:

Snatch
60% x 1 x 5


Clean and Jerk
65% x 1 x 5


"Grannie" (Grace and Annie)
For time:
10 C & J, 135#/95#
50 Double-unders
8 C & J, 135#/95#
40 Double-unders
6 C & J, 135#/95#
30 Double-unders
4 C & J, 135#/95#
20 Double-unders
2 C & J, 135#/95#
10 Double-unders

Originally, the metcon was a 1000m row.

Tuesday 06/22/10

Phil:

Clean and Jerk
87% x 1 x 4


For time:
500m row

Kiley:

First workout since the debacle of the tri...

Back Squat
5 x 5
Use a lighter weight than usual to get back into the groove injury-free.