Saturday WOD 12/11/10

ME Upper
"Press"
1x5
1x3
1,1,1,1RM (185#)

-CFHQ WOD-
3RDFT:
400m Run
15 Pull Ups
50 Squats
15 Pull Ups

Time - 10:33

Friday 12/10/10

REST DAY

Thursday WOD 12/9/10

ME Lower
"Goodmorning"
1x5
1x3
1,1,1,1RM 220#PR

SE:
Goodmornings MAX REPs @67% for 3:00
Double Unders MAX REPs for 3:00
Score: 80, 106
Then:
K2E 3x20
T2B 3x20

Wednesday WOD 12/8/10

DE Upper:
"Press"
2x5
1x3
10x3 @92#(50%)+Grey's
*50 sec rest*

SE:
Push Ups (2010 Games Style) for MAX REPs
3x1:00
WGC2B Pull Ups
3x12
Then:
Rope Climb Technique
Russian Wrap x3
Spanish Wrap x3

Tuesday 12/7/10

Warm Up:
2RD's of
Chin Up 5
Pull Up 5
Push UP 5
Narrow Push Up 5
Wide Push Up 5
Lateral Push UP 5

-Gymnastics WOD-
10-1 Ladder ASFAP:
HSPU
Ring Dip
V-Ups

Rest 5min

Planks 3x1:30 hold...30sec rest
Hollow Hold 3x30sec hold..20sec rest
SL Sit Ups 100 UNBROKEN

Monday WOD 12/6/10

DE Lower:
"Sumo Stance Box Squat" (1in below parallel)
2x5
1x3
8x2 @177#(55%) + Grey Mini's
"Power Clean"
8x2 @137#(50%) + Grey Mini's = INJURY!!!
*ended up performing the PC w/40# of Chains*
*55sec Rest BTWN*

Note: When setting up this movement make sure that the math is correct I.E. the correct percentage of your 1RM. Also make sure that you have complete understanding of "BAND TENSION" and how to properly set up the bands to train the olympic lifts.

SE:
115# GoodMornings 3x15
GHD's w/25# plate 3x15

Sunday 12/5/10

REST DAY

Saturday WOD 12/4/10

ME Upper:
"Snatch"
1x5
1x3
1,1,1,1RM (185# no PR) (205#F) (210#F)
*Training was done at CFJax's*

Friday 12/3/10

REST DAY

Thursday WOD 12/2/10

ME Lower:
"OVH Squat"
1x5
1x3
1,1,1,1RM (285#PR)

12/1/10

DE Upper:
"Power Snatch"
2x5
1x3
12x1 @117# (60%)+ 40# of Chains
*45sec Rest*
SE:
53# KB Snatch for Max Reps
30 sec each arm x4
(R) 12,13,12
(L) 13,13,12
HSPU for Max Reps
4x1:00
10,12,8

Tuesday WOD 11/30/10

WOD#1:
9-6-3
185# Thrusters
Muscle Ups

Time - 9:08

Rest 45min-1hr

WOD#2:
"Again Faster WOD#9"
10RDFT:
10 Box Jumps 24'
10 Pull Ups

Time - 4:48

Monday WOD 11/29/10

DE Lower:
"OVH Squat"
2x5
1x3
12x2 @147# (60%)+ Grey Mini's
Snatch Grip Deadlift
12x2 @207# + Yellow Mini's
*45 sec rest btwn*
SE:
OVH Squats (65#) 3x1:00 for Max Reps = 91
Power Rope Slams 3x1:00
*45sec rest btwn sets*

REST 20min

WOD:
"c2 Rower"
3x1000m
*3min rest btwn efforts
*All out Efforts
*Try not to deviate 10sec off the fast time

Times - 3:42, 3:49, 3:43

Sunday 11/28/10

REST DAY

Saturday WOD 11/27/10

ME Upper:
"Split Jerk"
1x5
1x3
1,1,1,1RM (275# no PR)

Rest

-CFDaytona WOD-
Buy In:
20 HSPU

4RDFT:
250m Row
12 Box Jumps 28'
10 KB Swings 2pood

Cash Out:
100 Double Unders

Time - unknown

Friday 11/26/10

ME Lower:
"Deadlift"
1x5
1x3
1,1,1,1RM (475# no PR)

Rest 45min

-2010 CF Games WOD #3-
AMRAP in 7min:
7 Deadlifts 315#
Sprint 200ft
14 Pistols
21 Double Unders

Score - 3RDs+

Thursday 11/25/10

REST DAY

Wednesday 11/24/10

DE Upper:
"Power Snatch"
2x5
1x3
11x2 @107#(55%)+ 40# of Chains
*55sec Rest btwn*
SE:
Muscle Snatch 3x5 115#
Snatch Push Press 3x5 115#
Sit Ups 100 unbroken

Rest 45min

-WOD-
"ISABEL"
30 Snatch's @135# for Time

Time - 2:54

Tuesday WOD 11/23/10

Warm Up:
"OPT Flight Simulator"
Double Under reps
5,10,15,20,25...50...
25,20,15,10,5
*perform all sets unbroken*

-WOD-
For Time:
20 GHD Wall Balls w/20#ball
30 Push Ups
40 OVH Squats 45#
50 Pull Ups

Time - 5:29

Monday 11/22/10

DE Lower:
"OVH Squat"
2x5
1x3
10x2 (55%)@135# + Grey Mini's
"Snatch Grip Deads"
10x1 @190# + Yellow Mini's
*50 sec rest btwn*
Special Ex.:
Snatch Pulls 3x8 @65%
Butterfly Pull Ups 3x12 (unbroken)
K2E's 3x12 (unbroken)

*Rest 45min*

-CFHQ Hero WOD-
"COLLIN"
6RDFT:
400m Sandbag Run 80#
115# Push Press 12
24' Box Jumps 12
95# SDHP 12

Time - unknown

Sunday 11/21/10

REST DAY

Saturday WOD 11/20/10

ME Upper:
"Snatch"
1x5
1x3
1,1,1,1,1RM (215#PR)

*Rest 20min*

-CFHQ Hero WOD-
"BLAKE"
4RDFT:
100ft Walking Lunge (45#Plate overhead)
30 Box Jumps 24'
20 Wall Balls
10 HSPU

Time - 17:21

Friday 11/19/10

REST DAY

Thursday WOD 11/18/10

ME Lower:
"OVH Squat"
1x5
1x3
1,1,1,1RM (255#PR)