Training Log Archive: AnvilIn the 31 days ending Dec 31, 2016:
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Saturday Dec 31, 2016 #
12 PM
CF 50:00 [3]
3x15 cal assault bike, max HSPUs: 16, 14, 14
10xOH squat @ 135lbs
Teams of 3 end of year endurance:
365 cals on the rower while the other two took turns doing rounds of Cindy
Took us 15:50, did 21 rounds
10xOH squat @ 135lbs
Teams of 3 end of year endurance:
365 cals on the rower while the other two took turns doing rounds of Cindy
Took us 15:50, did 21 rounds
Friday Dec 30, 2016 #
10 AM
CF 50:00 [3]
3x15 cal AAB, max HSPU 14, 16, 16
21-15-9 275lb deadlifts, barhop burpees in 10:10
21-15-9 275lb deadlifts, barhop burpees in 10:10
Thursday Dec 29, 2016 #
10 AM
CF 30:00 [3]
2 power clean, 4 push jerk, 6 front squats
7 rounds @ 155lbs in 12:00
7 rounds @ 155lbs in 12:00
Wednesday Dec 28, 2016 #
CF 40:00 [3]
Tuesday Dec 27, 2016 #
10 AM
CF 40:00 [3]
2x6 min AMRAPs
3 bar muscle ups, 3 snatches @ 135lbs
2+4, 3+4
3 bar muscle ups, 3 snatches @ 135lbs
2+4, 3+4
Monday Dec 26, 2016 #
10 AM
CF 40:00 [3]
4 PM
Running - Trail 38:45 5.0 km (7:45 / km)
ahr:145 max:167
Saturday Dec 24, 2016 #
12 PM
CF 30:00 [3]
12 days of Christmas
1: 135lb snatch
2: pistols
3: strict HSPU
4: burpee box jump overs
5: hang power clean
6: row
7: T2B
8: wall balls
9:
10: cal AAB
11: 135lb push press
12: muscle ups
Got to round 11, down to 4
1: 135lb snatch
2: pistols
3: strict HSPU
4: burpee box jump overs
5: hang power clean
6: row
7: T2B
8: wall balls
9:
10: cal AAB
11: 135lb push press
12: muscle ups
Got to round 11, down to 4
Friday Dec 23, 2016 #
10 AM
CF 40:00 [3]
Thursday Dec 22, 2016 #
10 AM
CF 40:00 [3]
Wednesday Dec 21, 2016 #
10 AM
CF 40:00 [3]
30 DL @ 225
30 strict pull ups
30 DL @ 225 in ~12:00 mins
30 strict pull ups
30 DL @ 225 in ~12:00 mins
Tuesday Dec 20, 2016 #
10 AM
CF 30:00 [3]
Monday Dec 19, 2016 #
10 AM
CF 45:00 [3]
snatch, OH squat, hang snatch, snatch balance up to 130lbs
3 C2B pull ups EMOM for 10 mins
60-40-20 DUs, 40-20-10 squats in 2:30
More bar muscle up work, finally got the technique down - flying over the bar instead of wriggling and squirming.
3 C2B pull ups EMOM for 10 mins
60-40-20 DUs, 40-20-10 squats in 2:30
More bar muscle up work, finally got the technique down - flying over the bar instead of wriggling and squirming.
Sunday Dec 18, 2016 #
Note
(rest day)
Tweaked calf again so lazy day
Saturday Dec 17, 2016 #
12 PM
CF 45:00 [3]
Missed SMT cause too lazy to shovel all the snow to get out, so went to the competitive class instead.
3x15 cal assault bike, max strict HSPU: 10, 5, 8
Max sets of Double unders (130), pull ups (20), wall balls (31), 5 min row (1320m)
Teams of 3: 3x5 min sets
Max strict Toes to Bar (53), followed by 4 rounds of 30 ball slams, 30 power cleans
3x15 cal assault bike, max strict HSPU: 10, 5, 8
Max sets of Double unders (130), pull ups (20), wall balls (31), 5 min row (1320m)
Teams of 3: 3x5 min sets
Max strict Toes to Bar (53), followed by 4 rounds of 30 ball slams, 30 power cleans
Friday Dec 16, 2016 #
10 AM
CF 40:00 [3]
20 cal on the assault bike in 1 min, 1 min off x4
Some random carries
8 min AMRAP: 4 hang clean, 8 deadlifts @135lbs, 1 rope climb
6+2 rounds
Some random carries
8 min AMRAP: 4 hang clean, 8 deadlifts @135lbs, 1 rope climb
6+2 rounds
Thursday Dec 15, 2016 #
10 AM
CF 40:00 [3]
10 min AMRAP of 4 snatches at 105lbs, 8 40" box jumps
6 I think
10 min snatch EMOM, power, OH squat, hang, OH squat @ 115lbs
5x2 bar muscle ups (every 90 secs)
6 I think
10 min snatch EMOM, power, OH squat, hang, OH squat @ 115lbs
5x2 bar muscle ups (every 90 secs)
6 PM
Running - Trail 30:42 [3] 4.93 km (6:14 / km) +68m 5:49 / km
HAM end of season race.
Did not wear the right shoes and was tip toeing round every icy corner, but it worked. Winner.
Did not wear the right shoes and was tip toeing round every icy corner, but it worked. Winner.
Wednesday Dec 14, 2016 #
10 AM
CF 40:00 [3]
Back extensions, bent over row
3x6 HSPU, 12 kipping
3x12 ring dips, 9 strict DB press per arm, 18 burpees in a long timm
3x6 HSPU, 12 kipping
3x12 ring dips, 9 strict DB press per arm, 18 burpees in a long timm
Tuesday Dec 13, 2016 #
10 AM
CF 50:00 [3]
2 x clean complex every 90 secs of 6 rounds at 145lbs
Toes to Bar: 20, 21, 19
2x50 v ups, 100 squats in ~10:00
35lbs pinched plate carries for grip work
Toes to Bar: 20, 21, 19
2x50 v ups, 100 squats in ~10:00
35lbs pinched plate carries for grip work
Monday Dec 12, 2016 #
10 AM
CF 1:00:00 [3]
30 DUs + 10 snatched E2MOM for ~8 rounds. Starting at 75lbs, up to 105 and back down again
25 strict C2B pull ups in 10 mins
30x5 wall balls, 3 HSPUs, 1 185lb clean in ~27:00
25 strict C2B pull ups in 10 mins
30x5 wall balls, 3 HSPUs, 1 185lb clean in ~27:00
Sunday Dec 11, 2016 #
12 PM
CF 50:00 [3]
Took DD for an Endurance class
30 burpees, 40 ball slams, 50 v ups, 60 squats
Then pairs 2x5 mins assault bike, 5 mins row - switch as you liked.
Rough one. Most importantly my team beat DDs team. Still got it.
30 burpees, 40 ball slams, 50 v ups, 60 squats
Then pairs 2x5 mins assault bike, 5 mins row - switch as you liked.
Rough one. Most importantly my team beat DDs team. Still got it.
Saturday Dec 10, 2016 #
8 AM
Running - Trail 55:00 [3] 8.0 km (6:53 / km) +183m 6:10 / km
Friday Dec 9, 2016 #
10 AM
CF 40:00 [3]
10 cal assault bike + 1 muscle up x 5
free standing HSPU practice: 3
15-12-9 115lb snatch, burpee box jumps + 1 rope climb each round in ~8:00
free standing HSPU practice: 3
15-12-9 115lb snatch, burpee box jumps + 1 rope climb each round in ~8:00
3 PM
Running - Trail 47:41 [3] 6.28 km (7:35 / km) +73m 7:10 / km
Thursday Dec 8, 2016 #
10 AM
CF 50:00 [3]
5x5 deads @ 245lbs
Complex: Power clean, push jerk, front squat, hang squat clean, split jerk
2 every 90 secs at 145lbs
9 min AMRAP: 6 strict HSPU, 12 toes to bar. 5+8
Bar muscle up work
Complex: Power clean, push jerk, front squat, hang squat clean, split jerk
2 every 90 secs at 145lbs
9 min AMRAP: 6 strict HSPU, 12 toes to bar. 5+8
Bar muscle up work
Wednesday Dec 7, 2016 #
10 AM
CF 50:00 [3]
5 rounds: 10 jump lunges, 20 32kg KB swings, 30 double unders in 7:05
3 rounds: 10 bent over rows @ 105lbs, 10 back extensions
3 rounds: 6 strict, 12 kipping handstand push ups
More playing around with free standing hand stands
3 rounds: 10 bent over rows @ 105lbs, 10 back extensions
3 rounds: 6 strict, 12 kipping handstand push ups
More playing around with free standing hand stands
Tuesday Dec 6, 2016 #
10 AM
CF 50:00 [3]
10 min EMOM of 5 squat cleans @ 135lbs
20, 20, 21 unbroken Toes to Bar
2x2 min max burpees with 2 min recovery: 35,34
Max unbroken double unders: 214
Freestanding handstand push up practice
20, 20, 21 unbroken Toes to Bar
2x2 min max burpees with 2 min recovery: 35,34
Max unbroken double unders: 214
Freestanding handstand push up practice
Monday Dec 5, 2016 #
10 AM
CF 50:00 [3]
Snatch, snatch balance, OH squat complex x3 @ 135
3 strict chest to bar pull ups EMOM for 10 mins
75 double unders
21-15-9 40lb dumbbell snatch, C2B pull ups
75 DUs
in 7:22
3 strict chest to bar pull ups EMOM for 10 mins
75 double unders
21-15-9 40lb dumbbell snatch, C2B pull ups
75 DUs
in 7:22
Sunday Dec 4, 2016 #
7 AM
Running - Trail 20:00 [3]
Little bit of running here and there during the IB
Saturday Dec 3, 2016 #
12 PM
CF 50:00 [3]
3 PM
Orienteering 30:00 [1]
Putting out some stands for IB.
Some thorns.
Some thorns.
Friday Dec 2, 2016 #
10 AM
CF 50:00 [3]
Of note, 10 minute muscle up EMOM.
Thursday Dec 1, 2016 #
10 AM
CF 50:00 [3]
8 min bar muscle up EMOM. Hit 6.
5x5 deadlifts @ 220
5x5 deadlifts @ 220
4 PM
Running - Grass 25:00 [3]
Putting out flags for the last night of ARK. Only running to keep warm.