Power Snatch
5 x 2
Power Clean and Jerk
5 x 2
Back Squat (VD)
3 x 5
A.M.
Power Snatch
135 x 2 x 5
Power Clean and Jerk
197.5 x 2 x 5
P.M.
Back Squat
365 x 5 x 3
Tabata Run
8.5 mph for all 8 rounds
Showing posts with label tabata run. Show all posts
Showing posts with label tabata run. Show all posts
Thursday 2013.07.11
Deadlift
1 x 3
Below-knee Power Snatch (from blocks) + OHS
10 x (2 + 1) (light, good technique, fast)
Tabata Run
1 x 3
Below-knee Power Snatch (from blocks) + OHS
10 x (2 + 1) (light, good technique, fast)
Tabata Run
Friday 06/22/12
Pistol work
Bench Press
3 x 5
Clean Pull
5 x 3 (ascending o.k.)
Focus on keeping back angle the same off the floor (keep hips from rising first).
Pull-ups (pronated)
3 x 11
In teams of two, each teammate does 4 rounds for time of:
10 Burpees
20 Walking Lunges
10 SDHP, 75#/53#
Only 1 teammate may be working at a time, so one person is resting while the other is working. Person A does 1 round, then person B does 1 round, then A does 1 round, then B does 1 round, and this continues until each teammate has done 4 rounds.
Tabata Run
A.M.
Pistols
On thick metal 10# plate:
3 w/2 red bands
3 w/1 red band
3 ---
3 ---
On thin metal 10# plate
3 ---
3 ---
All reps were 3 per leg.
Bench Press
240 x 5 x 2
240 x 7
Partner WOD
10:02
My rounds:
1:08
1:07
1:08
1:05
On round 1, I smacked my knee pretty darn good. On rounds 2, 3, and 4, I missed one lunge per round (and thus had to do another) - I can't remember the last time I missed a lunge. Sheesh. Also kind of funny.
P.M.
Pull-ups (pronated)
3 x 11
Clean Deadlift
135 x 3
225 x 3
315 x 3 x 2
315 x 3 with a deficit (feet on 2 x 4s)
Picked up Senechals from the airport, then did the Tabata Run.
Rounds 1 - 6: 7.9 mph
Round 7: 8.0 mph
Round 8: 8.1 mph
Not a PR or even a tie yet, but getting faster.
Bench Press
3 x 5
Clean Pull
5 x 3 (ascending o.k.)
Focus on keeping back angle the same off the floor (keep hips from rising first).
Pull-ups (pronated)
3 x 11
In teams of two, each teammate does 4 rounds for time of:
10 Burpees
20 Walking Lunges
10 SDHP, 75#/53#
Only 1 teammate may be working at a time, so one person is resting while the other is working. Person A does 1 round, then person B does 1 round, then A does 1 round, then B does 1 round, and this continues until each teammate has done 4 rounds.
Tabata Run
A.M.
Pistols
On thick metal 10# plate:
3 w/2 red bands
3 w/1 red band
3 ---
3 ---
On thin metal 10# plate
3 ---
3 ---
All reps were 3 per leg.
Bench Press
240 x 5 x 2
240 x 7
Partner WOD
10:02
My rounds:
1:08
1:07
1:08
1:05
On round 1, I smacked my knee pretty darn good. On rounds 2, 3, and 4, I missed one lunge per round (and thus had to do another) - I can't remember the last time I missed a lunge. Sheesh. Also kind of funny.
P.M.
Pull-ups (pronated)
3 x 11
Clean Deadlift
135 x 3
225 x 3
315 x 3 x 2
315 x 3 with a deficit (feet on 2 x 4s)
Picked up Senechals from the airport, then did the Tabata Run.
Rounds 1 - 6: 7.9 mph
Round 7: 8.0 mph
Round 8: 8.1 mph
Not a PR or even a tie yet, but getting faster.
Thursday 06/14/12
Snatch
Heavy Single
Clean & Jerk
Heavy Single
Back Squat
3 RM
5 rounds for time of:
5 Tire Flips, Papa Bear
15 Push-ups, feet on tire
Run to sidewalk and back
Tabata Run
Heavy Single
Clean & Jerk
Heavy Single
Back Squat
3 RM
5 rounds for time of:
5 Tire Flips, Papa Bear
15 Push-ups, feet on tire
Run to sidewalk and back
Tabata Run
Friday 08/19/11
Phil:
Metcon TBD at Urban
Tabata Run if time permits
Kiley:
Back Squat
3 x 5
Metcon TBD at Urban
Tabata Run if time permits
Kiley:
Back Squat
3 x 5
"Long Tabata"
8 rounds of 30seconds on, 20 off of the following:
Pull-ups
Push-ups
Sit-ups
Squats
Sunday 06/12/11
Phil:
Snatch
82% x 1 x 6
Front Squat
Warm up and then go for 1 set of 12 reps.
Tabata Run
8 x 20:10 (8 rounds of 20 seconds on, 10 seconds off). When finished, rest 2 minutes, then run back to the starting point as fast as possible.
Record total distance and the time required to run back to the starting point.
Snatch
82% x 1 x 6
Front Squat
Warm up and then go for 1 set of 12 reps.
Tabata Run
8 x 20:10 (8 rounds of 20 seconds on, 10 seconds off). When finished, rest 2 minutes, then run back to the starting point as fast as possible.
Record total distance and the time required to run back to the starting point.
Tuesday 05/24/11
Phil:
Clean and Jerk
87% x 1 x 4
Tabata Run
8 x 20:10 (8 rounds of 20 seconds on, 10 seconds off). When finished, rest 2 minutes, then run back to the starting point as fast as possible.
Record total distance and the time required to run back to the starting point.
Compare to 06/14/10.
Kiley:
CFE Swim:
1000m TT
Clean and Jerk
87% x 1 x 4
Tabata Run
8 x 20:10 (8 rounds of 20 seconds on, 10 seconds off). When finished, rest 2 minutes, then run back to the starting point as fast as possible.
Record total distance and the time required to run back to the starting point.
Compare to 06/14/10.
Kiley:
CFE Swim:
1000m TT
Thursday 02/03/11
Phil:
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.
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.
Sunday 12/05/10
Phil:
Rest Day
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.
Kiley:
Rest Day
Rest Day
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.
Kiley:
Rest Day
Saturday 11/06/10
Phil:
Snatch
Technique Work
Strict Pull-ups
3 x 15
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.
Snatch
Technique Work
Strict Pull-ups
3 x 15
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.
Saturday 09/18/10
Phil:
OHS
65% x 5
75% x 5
85% x 5+
This will be my first day using Wendler's 5/3/1 for OHS.
Strict Pull-ups
3 x 15
Later:
Long Tabata Run
8 x 30:20 (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.
10:00 rest
10! reps for time of:
DB Hang Power Clean and Jerk, 50% BW (total, not per DB)
KTE
OHS
65% x 5
75% x 5
85% x 5+
This will be my first day using Wendler's 5/3/1 for OHS.
Strict Pull-ups
3 x 15
Later:
Long Tabata Run
8 x 30:20 (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.
10:00 rest
10! reps for time of:
DB Hang Power Clean and Jerk, 50% BW (total, not per DB)
KTE
Saturday 08/14/10
Phil:
Train O-lifts with Greg Kustra in Carroll, IA.
Kiley:
Bench Press
3 x 5
Ring Dips
"L" Sits
Tabata Run
Train O-lifts with Greg Kustra in Carroll, IA.
Kiley:
Bench Press
3 x 5
Ring Dips
"L" Sits
Tabata Run
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
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
Thursday 07/15/10
Phil:
It should have been a rest day, but I ended up doing a Tabata Run at Urban Active.
Originally - Rest Day
Kiley:
Power Clean
3-3-3-3
For time:
400m run
4 rounds of:
10 KB Swings, 1 pood
10 Wall balls, 15#
10 Sit-ups
Burpees x Your Age
It should have been a rest day, but I ended up doing a Tabata Run at Urban Active.
Originally - Rest Day
Kiley:
Power Clean
3-3-3-3
For time:
400m run
4 rounds of:
10 KB Swings, 1 pood
10 Wall balls, 15#
10 Sit-ups
Burpees x Your Age
Monday 06/14/10
Phil:
Snatch
82% x 1 x 6
Front Squat
Warm up and then go for 1 set of 12 reps.
Tabata Run
8 x 20:10 (8 rounds of 20 seconds on, 10 seconds off). This is for distance, so I will probably be doing this on the Big Papio Trail (near Blondo). When finished, rest 2 minutes, then run back to the starting point as fast as possible.
Record total distance and the time required to run back to the starting point.
Snatch
82% x 1 x 6
Front Squat
Warm up and then go for 1 set of 12 reps.
Tabata Run
8 x 20:10 (8 rounds of 20 seconds on, 10 seconds off). This is for distance, so I will probably be doing this on the Big Papio Trail (near Blondo). When finished, rest 2 minutes, then run back to the starting point as fast as possible.
Record total distance and the time required to run back to the starting point.
Tuesday 05/25/10
Phil:
Clean and Jerk
87% x 1 x 4
Tabata Run
8 x 20:10 (8 rounds of 20 seconds on, 10 seconds off). This is for distance, so I will probably be doing this on the Big Papio Trail (near Blondo). When finished, rest 2 minutes, then run back to the starting point as fast as possible.
Record total distance and the time required to run back to the starting point.
Kiley:
For time:
50 Thrusters, 33#
40 Double-unders
30 KB Swings, 1 pood
20 OH Walking Lunges, 33#
10 Burpees
CFE Rest Day (accidental-forgot about open gym and it's Biggest Loser finale night so...no time)
Clean and Jerk
87% x 1 x 4
Tabata Run
8 x 20:10 (8 rounds of 20 seconds on, 10 seconds off). This is for distance, so I will probably be doing this on the Big Papio Trail (near Blondo). When finished, rest 2 minutes, then run back to the starting point as fast as possible.
Record total distance and the time required to run back to the starting point.
Kiley:
For time:
50 Thrusters, 33#
40 Double-unders
30 KB Swings, 1 pood
20 OH Walking Lunges, 33#
10 Burpees
CFE Rest Day (accidental-forgot about open gym and it's Biggest Loser finale night so...no time)
Saturday 05/08/10
Bench Press
5-5-5-5-5
Compare to 05/01/10.
Strict Pull-ups
3 x max reps
(3 min rest between sets)
Compare to 05/01/10.
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.
22-16-10 reps for time of:
Slapping Push-ups
Pull-ups
5-5-5-5-5
Compare to 05/01/10.
Strict Pull-ups
3 x max reps
(3 min rest between sets)
Compare to 05/01/10.
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.
22-16-10 reps for time of:
Slapping Push-ups
Pull-ups
Tuesday 03/09/10
Snatch Pulls
5 x 3
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.
5 x 3
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.
Saturday 01/30/10
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