Friday, August 31, 2012

Clean and Push press

Max outs

Clean 1-1-1
  • 185
  • 195  fail
  • 195  PR
  • 200  PR 
Push press . . . . 1 attempt
  • 8 reps @ 135

1.5 mile run WU

dynamic stretching

4.5 mile trail run 34:26

HOOYAH
Drew

Thursday, August 30, 2012

Bench press and Back squat

max outs

Bench press 1-1-1
  • 155
  • 165
  • 185  PR
Back squat
  • 200
  • 210
  • 225  PR
6 mile run @ easy pace - 53:00

Felt good today on the lifts, really pumped on the new PRs.

HOOYAH
Drew

Wednesday, August 29, 2012

800m repeats

weight lifting class
- dynamic stretching
  • jog
  • wall squats
  • lunge variations
  • plank variations
  • crunches
  • wall jumps
  • other core drills
Cross country

- dynamic stretching

1.5 mile trail run warm up

6 x 800m sprints (3:09, 3:07, 3:04, 3:04, 3:10, 2:59)

1.5 mile trail run cool down

the goal for the 800s were to beat the previous time you had. i had one time that i failed to do that.

Max outs tomorrow

HOOYAH
Drew

Tuesday, August 28, 2012

Bear complex WOD

Bench Press 8-8-8 @ 135

Power Clean 4-4-3-1
• 4 reps @ 135
• 3 reps @ 155
• 1 rep @ 185

Bear complex WOD
30 reps @ 95
Clean - Front squat - Push press - Back squat - push press = 1 rep
13:43

Started the weight lifting class in school today, we are maxing out on Thursday and Friday.

HOOYAH
Drew

Monday

Squat Clean
1 rep on the minute - 165
15 minutes

Clean & Jerk
Find 1RM
• 135
• 140
• 145
• 150 PR
• 155 (Fail)

7 mile run @ easy pace

Sunday, August 26, 2012

Active Recovery

2.5 mile run

2 hours a swimming with friends and cousins

Lots of homework this weekend, not looking forward to going back to school on monday

HOOYAH
Drew

Saturday, August 25, 2012

Race

yesterday

4.5 mile trail run


today

5k race - 21:29

beat my old time by 1:15.

barbell rows
5 x 10 - 95

HOOYAH
Drew

Thursday, August 23, 2012

Easy Run

5 mile run - 48:45

thats it for today

i have another race on saturday, hoping to get a new best.

HOOYAH
Drew

Wednesday, August 22, 2012

yesterday

weighted pull ups 4-4-4-4 @ 35

dips
- 1 max set - 23
- 1 max set weighted - 35 - 10

muscle ups
1 rep on the minute for 5 minutes
1 rep every 30 seconds for 5 minutes


HOOYAH
Drew

Friday, August 17, 2012

O/H squats

4 mile run at moderate pace
30:34

Walking lunges
4 lunge steps - 95 - on the minute
10 minutes

O/H squats
2-2-2-2-2 at 95
2-2-2-2-2 at 100

foam rolling and stretching

Getting ready to leave for the beach tomorrow morning. 5 hour drive down to litchfield

HOOYAH
Drew

Thursday, August 16, 2012

Tin Man

Push press
3 reps on the minute 15 minutes - 105

Tin Man
5 power clean - 135
5 bench press - 135
5 rounds - 4:40

one this workout both weights are suppose to be at bodyweight, but i still am working up to getting that
when rich froning did this workout he did it at 205 both weights which is 10+ pounds over his bodyweight - his time 2:36

squat cleans
2 reps on the minute 15 minutes - 135

i was mainly working on form, but it still burned a little

then,

8 push press on even minutes - 95
10 kettlebell swings on odd minutes - 35
20 minutes

L-sit holds
3 sets of 15 seconds

i need some serious work on L-sits

HOOYAH
Drew


Daniel 4

Wednesday, August 15, 2012

Snatches and Deadlifts

Cross country
7.5 mile run - 1:12:43

Deadlift 5-5-5-5-5
  • 5 reps - 70% 1RM - 135
  • 5 reps - 80% 1RM - 150
  • 5 reps - 85% 1RM - 155
  • 5 reps - 90% 1RM - 165
  • 5 reps - 95% 1RM - 175
Muscle ups
  • 1 rep on the minute for 15 minutes
  • 15 total muscle ups
Snatch
  • 2 reps on the minute for 20 minutes - 95

10 pull ups
15 toes to bar
20 ring push ups
3 rounds not timed


broke my longest run record for the second time in 1 week. Feeling good about the training ive been doing, hoping i can keep it up.

HOOYAH
Drew

Tuesday, August 14, 2012

Grace

5 mile run @ moderate pace
+
4 sprints - 100 yards
5 sled sprints - 20 yards - 65

Strict press
5 reps on the minute for 10 minutes - 95

on the last couple sets some of the presses turned into push presses, because i was not able to get it up.

Bench press
  • 5 reps at light weight - 105
  • 5 reps at medium weight - 115
  • 5 reps at heavy weight - 135
  • 5 rounds
Rep test - 20 reps - 95


Grace
30 clean & jerks - 95 - 3:24

21 - 15 - 9
Ring dips
Air squats
- 3:50 -

good week so far.

HOOYAH
Drew

Monday, August 13, 2012

Cleans + Front squats & MU

cross country this morning
5 miles at moderate pace

Clean
 - 3 reps on the minute for 15 minutes - 135

Front squat - 5 reps on even minutes - 135
Muscle ups - 1 rep on odd minutes
20 minutes

1 hour later

1 minute power clean - 95
1 minute sit ups
1 minute handstand push ups
5 rounds

this was a very hard workout, i was laying on the ground barley breathing afterwords

took a little break for about 2 hours

626 Hero WOD

50 deadlifts BW - 135
50 inclined push ups - 20"
50 box jumps - 20"
1 mile run

13:30
on that wod the deadlift is suppose to be at your bodyweight, but i did not want to hurt myself by going to heavy

I am completely worn out after all of the workouts ive done today. i would like to be able to get this much done tomorrow.

HOOYAH
Drew

Saturday, August 11, 2012

5k Race

cross country team had a 5k race today.

i got a 22:11

it was an all grass course, so i think i could do better if it was road.

HOOYAH
Drew

Friday, August 10, 2012

Elizabeth

Cross country
6 miles   55:18

this was the farthest i have ever run  PR

Elizabeth
21 - 15 - 9
Cleans 95#
Ring dips
3:58

Bench Press 5-5-5
  • 5 reps @ 70% 1RM  (115#)
  • 5 reps @ 80% 1RM  (135#)
  • 5 reps @ 90% 1RM  (155#)
Clean    Find 1RM
1 rep each of the following
  • 135
  • 145
  • 155
  • 165
  • 170 PR
  • 175 PR
  • 180 PR
  • 185 PR
handstand walk practice

HOOYAH
Drew

Thursday, August 9, 2012

Deadlift and Weakness Workout

Cross country
1 mile trail run warm up
3.6 miles    28:29
total 4.6 miles

Deadlift 10-8-5-5-3
 - 10 reps @ 135
 - 8 reps @ 145
 - 5 reps @ 155  2x
 - 3 reps @ 165


Weakness Workout
60 ring dips
10 muscle ups
15 HSPU
10 minutes of handstand practice

These numbers were all split up into sets.

I am signed up with the cross country team this saturday for a 5K race. My goal is to beat my last time which was a 23:00. That time is outdated, so i really dont know what my current 5K time is.
I would like to get around 21:00 - 22:00.

HOOYAH
Drew

Wednesday, August 8, 2012

Random WOD

Cross country
4 mile run
35:44


Ring dips 
muscle ups
pull ups
dips
KB cleans + push press
KB swings
sliding bar

I did lots of reps of all of these excersices. just kind of messed around.

i didnt do to much today, just took it fairly easy so my legs could recover.

HOOYAH
Drew

Tuesday, August 7, 2012

Cross Country + Press WOD

Cross country
1 mile warm up
800m sprint
400m jog
800m sprint
400m jog
600m sprint
100m jog
400m sprint
.75 mile cool down
Total of: 4 miles

Strength:
Strict press 5-5-5-5-5 @ 95#
Push press 5-5-5-5-5 @ 105#
Bench press 5-4-3-2-1
   135, 145, 150, 155, 170 PR

Metcon:
20-15-10 for time:
Rows @ 95#
Hand release push ups
double unders
3:36

Explosive power + skills:
Landmine 20-20 reps @ 90#
Landmine twists 20-20 @ 90#
Agility ladder drills
jump rope variations
speed drills
Ring dips  (lots of reps)
Muscle ups  (deadhang 1 rep) PR

That is the first time i have ever gotten a deadhang muscle up. I deffinately feel like i am progressing.

Light circuit:
5 step ups  per leg @ 95# 20" box
10 ring push ups
3 rounds      not timed

I am planning on going over to a friends tomorrow and hitting up a workout and then go and see the new batman movie. (already seen it but it was good so im going again)

Good Day!

HOOYAH
Drew

Monday, August 6, 2012

Squats & Cleans

Strength:
Back squat 10-4-4-4-3
 - 10 reps @ 135
 - 4,4,4 reps @ 185
 - 3 reps @ 195

Clean 135#
3 reps on the minute for 10 minutes

Front squat 135#
3 reps on the minute for 7 minutes
  (i stopped after the seventh round because something popped in my hand and i couldnt close it well)

Sled sprints
6 sprints @ 20 yards 65#

I decided to start out easy this week since i have not done anything in over a week. Planning on hitting it fairly hard tomorrow.

HOOYAH