EXER. TESTING AND RX - FINAL....last one:-)
On the minute for every minute for 7 minutes complete 5 squat clean thrusters--unbroken sets, choose your own weight. used #95
rest 3minutes
On the minute for every minute for 5 minutes perform 10 challenging chin-ups--unbroken ...broke sets at 3..but finished before time elapsed.
rest 1 minute
On the minute for 3 minutes perform 25 unanchored and unbroken situps with hands on temples. kicked my ABS...used ab-mat and died...
Friday, December 11, 2009
Thursday, December 10, 2009
Double Training Day
9am: MOTOR LEARNING FINAL....
2pm WOD#1
Dead-lift: Build to a heavy 3RM in 10 minutes
245/3 255/3 270/3
Dead-lift: Build to a heavy single in three attempts
280/1 295/1 305/1
2A. Wave Loaded Press: 1.1.1.1 x 4 (95lb) 10 sec. rest b/w each rep/ 120 sec rest b/w sets
2B. KBS: 4 x 25 unbroken (50lb)
6pm WOD #2 @ CF Cedar City
FOR TIME 3 ROUNDS of:
21-15-9
Thrusters #65
Pull ups
Power Clean #95
Push ups
= 11:28
2pm WOD#1
Dead-lift: Build to a heavy 3RM in 10 minutes
245/3 255/3 270/3
Dead-lift: Build to a heavy single in three attempts
280/1 295/1 305/1
2A. Wave Loaded Press: 1.1.1.1 x 4 (95lb) 10 sec. rest b/w each rep/ 120 sec rest b/w sets
2B. KBS: 4 x 25 unbroken (50lb)
6pm WOD #2 @ CF Cedar City
FOR TIME 3 ROUNDS of:
21-15-9
Thrusters #65
Pull ups
Power Clean #95
Push ups
= 11:28
Wednesday, December 9, 2009
Workout of the Day
7AM: Reseach Methods Final...ahhh
Off Day for me... but this one was for Colleen:-)
1. Build to a heavy 3 RM in 10 minutes
record heaviest 3 RM in the 10 minute time frame...rest when needed.
2.Wave Overhead Press 5.3.2.5.3.2 rest 120sec b/w sets; second wave should be heavier than the first.
example: 5/100 3/105 2/115. 5/105 3/115 2/120
3. Leg curl 3 x 8-6-4-12
3b. Toes to bar 3 x 10
Off Day for me... but this one was for Colleen:-)
1. Build to a heavy 3 RM in 10 minutes
record heaviest 3 RM in the 10 minute time frame...rest when needed.
2.Wave Overhead Press 5.3.2.5.3.2 rest 120sec b/w sets; second wave should be heavier than the first.
example: 5/100 3/105 2/115. 5/105 3/115 2/120
3. Leg curl 3 x 8-6-4-12
3b. Toes to bar 3 x 10
Tuesday, December 8, 2009
Double Training Day
Rio and Biskit doing their "sprints" in the fresh powder we got last night!
9am: WOD #1
1A. Front Squat 4x 2-3 /10sec rest
155/3 165/3 175/2 180/2
1B. AMRAP Chin ups x 4
31-25-21-21
*Reduced Intensity by eliminating a set. Felt un-recovered ...grip/forarms were tired, probably from gripping the pencil too tight:-)
THEN....Sport Nutrition Final
THEN....Geology of Southern Utah Final
WOD#2@ CF Cedar City
5 Rounds for time:
8 x Sq. Snatch #65
8 x Push Press #65
21 x Jumping Pull ups Chest to Bar
Line Sprints (100m)
= 16:55
* this wod was a lot harder than it should have been...coffee all-day is NOT the proper way to stay hydrated for optimal performance. FYI you lose 20-30% work capacity if you are not properly hydrated...so what the "majic supplement"?--WATER.
1A. Front Squat 4x 2-3 /10sec rest
155/3 165/3 175/2 180/2
1B. AMRAP Chin ups x 4
31-25-21-21
*Reduced Intensity by eliminating a set. Felt un-recovered ...grip/forarms were tired, probably from gripping the pencil too tight:-)
THEN....Sport Nutrition Final
THEN....Geology of Southern Utah Final
WOD#2@ CF Cedar City
5 Rounds for time:
8 x Sq. Snatch #65
8 x Push Press #65
21 x Jumping Pull ups Chest to Bar
Line Sprints (100m)
= 16:55
* this wod was a lot harder than it should have been...coffee all-day is NOT the proper way to stay hydrated for optimal performance. FYI you lose 20-30% work capacity if you are not properly hydrated...so what the "majic supplement"?--WATER.
Monday, December 7, 2009
LIFT and READ....repeat
IRON & I --- A relationship I never failed at....
1A. Hang P Snatch 6x 2-3
95/105/115/120/120/120
1B. Bench 3.2.1.3.2.1
125/135/150/135/150/160
2. Dead-lift 10x 3 (185#)
3A. Dips 3/35 3/40 3/40
3B. Glut Ham Raise 3 x 15 unbroken
Sunday, December 6, 2009
study...study...
PUT YOUR MIND TO A GOAL YOU TRULY BELIEVE IN; BECOME A FINISHER. IN THE END IT DOESNT MATTER WHAT PLACE YOU FINISHED...AS LONG AS YOU GAVE IT YOUR ALL YOU WILL GET BACK MORE THAN YOU EVER EXPECTED!
Friday, December 4, 2009
training day
SUU ATHLETICS: Stength and Conditioning weightroom....
20 sec amrap hang sq cleans-9.10.10.10
40sec rest
20 sec amrap ghd sit ups-10.10.10.11
40sec rest
4 sets-80reps total
30 x switch jump lunges
30 x back extensions
1 minute rest
3 sets- 1:26/130/2:01
:
4 sets of 60sec amrap double unders
30sec rest
56-54-57-51...right calf exploded; time for rest.
Thursday, December 3, 2009
Training Day
1A. Front Squat 5x 2-3 / 10sec rest
155/160/165/170/175
1B. AMRAP Chin ups x 5 / 240sec rest
31-25-21-21-21
2.Squat Clean 95lb 3 x 5
3. HSPU (heels on high box) 6x 3
Stressful week..getting ready for FINALS!! Tappered down the workout because I was feeling a little worn down.
155/160/165/170/175
1B. AMRAP Chin ups x 5 / 240sec rest
31-25-21-21-21
2.Squat Clean 95lb 3 x 5
3. HSPU (heels on high box) 6x 3
Stressful week..getting ready for FINALS!! Tappered down the workout because I was feeling a little worn down.
Wednesday, December 2, 2009
MOD
MOD- Meal of the Day!
2 tsp Light Mayo
1-2 Celery stalk chopped
1/4 cup chopped Red Onion
(mix all together)
Then...
2 Toasted Slices of Grain Bread
(add the above mixture on bread)
1/2 Avacado
1 Sliced tomato
1 yummy pickle
Can feed two people...but if your really hungery...just you!
I find this to be a GREAT Post Workout (2 hours) Meal...
Whats your favorite MOD (Meal of the Day)?
Whats your favorite MOD (Meal of the Day)?
Tuesday, December 1, 2009
Training Day
1. Power Clean/Push Press/Push Jerk/Split Jerk 1.1.1.1x5 -180/RR
105/ 115/125/135/135
2A. Hang Power Snatch 6x2-3/ 120 RR
95/3; 115/3; 120/2; 120/1; 120/1 / 120 RR
2B. Bench Press 3.2.1.3.2.1
3. Dead lift (185) 8x 3 /45sec RR
4A. Dips 3x 6/15; 4/20; 2/35
4B. GHD Raises 2 x 15 unbroken
Motor Learning Tip of the Day....
Potential + Training -Interference= Optimal Performance
Have comments or questions? Please feel free to ask...
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