Wednesday / Thursday February 12-13 (Week 6)

Benton: 

AM B Ball Shoot around

PM: 

A: Work up to 1 Tough Set of 3 Back Squats got 3 @ 315 and 2 @ 335

B: 5 minutes to build to max snatch 185 then ran out of time. Should be able to get at least 190 in the tourney this weekend. 

C: EMOTM x 10 minutes 

    3 Touch and go Snatch @ 80% of B

    5 Pullups DONE @ 145 (GOT PRETTY HARD) Legs hurt and feel pretty oldish. 

Fit Club: 

Strength: Dead lift Cluster 4.3.2.1 Rest 10 Seconds x 3 Rest 3 Minutes 

Conditioning: 

3 Rounds for time 

10 Wall Ball 

20 Step Ups 

30 Push Ups 

Strength section of the workout went nicely. Everyone seemed to know what they were doing with the dead lifts. The next step for some people is to increase the weight. This was the first time in awhile that I did some dead lifts so I am expecting my back muscles to be a little sore tomorrow. The conditioning portion was done in the dust bowl which is the side room. That place needs to be cleaned pronto. For the workout things went fairly well. I was able to go unbroken up until the last set up push ups. The finishing times for most people were within one standard deviation of the mean. 

-Tom

Tuesday February 11 (Week 6)

Tan Pant Monday

Fit Club 

I: Strength 

Bench Press 5 sets of 5 (Rest 2 Minutes Between Rounds) 

II: Conditioning 

  

7 Minute AMREP 

3 - 6 - 9 - 12 - 15 - 18 and so on

Burpee 

Box Jump 

KB Swing 

   

Benton

A: For time

   15 Wall Balls

   10 Power Clean @ 155

   15 Wall Balls 

   10 Shoulders to Overhead @ 155

   15 Wall Balls 

Goal Under 4 minutes

B: 15 Minute AMREP 

   2 Burpee Muscle Ups 

   15 Cal's on the dyne (Aim for 30 Seconds)

Goal is above 10 sets

The bench part of the workout was something new. It felt weird to be stationary and do a workout, we are all used to more movement. Although it seemed lazy, it was still a good change in pace none the less. The second part felt a lot better. Things started to get tough going into the 12 rep round. I believe everyone finished above or around 12. I still had all the skin on my hands at the end of the KB swings which was definitely nice to see. There was an extra credit workout at around 5:00 p.m. before the Mr. ACHS contest. Two work outs in one day is something I could get use to. I was able to set a PR at 185 for power clean after the e.c. I still need to work on my overall form, though. 

       -Tommy

Monday February 10 (Week 6)

Default Picture

Fit Club

Attendance: Stanich, Brad, Bobo, New Abby, Thomas, G, Benton, Taegan 

7 Round Partner WOD 

7 Power Clean @ 95

7 Front Squat @ 95

7 Toes to bar 

7 Shoulder to Overhead @ 95

While you are resting you partner is going... 

While your partner is going you are resting... 

Tough one this morning. I was really convinced that two waves was the way to approach this......that didn't work for too long. There was a surprise forearm workout that was hidden in the toes to bar. We also got yelled at by he who should not be named for not cleaning up. Brad and Bobo had to leave right after to get to their ACT class. I hope it was worth their time. Afterwards there was a nice stretch session under the canopy of fatalities.We came up with the idea of a crying room in the girl's bathroom. We'll see if that idea goes anywhere. I took a nap in Stanich's room before school started. I woke up to the surprising scene of two dinosaurs fighting, the T-Rex won in case you were wondering.

                                                                                                  -Thomas Furlong 

Sunday February 8 (Week 6)

Sunday Session 

(Wake Up at 5:30) 

A: Shoot on the gun for an hour or so 

B: Church 

C: Lifetime work 

7-6-5-4-3-2-1 Back Squat Stopped at 4... figured I would get lots of back squatting in. 

7 rounds rest 90 Seconds 

7 Power Clean @ 125

7 Front Squat @ 125 

7 Toes to Bar

7 Shoulders to Overhead @ 125

FAST!!!

Done... Wow.... Very tough. Fitclub is going to be a joy on Monday!

Thursday February 6 (Week 5)

Fit Club 

A: 12 Minutes

      Build to a tough 5 rep back squat / deadlift 

B: EMOTM 

     2 Power Clean Touch and go 

     3 Front Squat 

C: For Time: 

    20 Burpees 

    40 Lunges

    20 Burpees

Gravity: 

A: 13.1 (17 minute AMREP)

40 Buprees to a 6 inch target

30 Power Snatch @ 75

30 Buprees to a 6 inch target

30 Power Snatch @ 135

20 Burpees 

30 Power Snatch @ 165 

10 Burpees 

30 Power Snatch @ 205 

Made it to 20 Buprees plus 7 PS @ 165 (6rep PR from last year) 

B: 10 Minute AMREP 

1 Rope Climb 

45 Seconds on the air dyne Got about 6 rounds in. 

Rope Climbs are very very hard for me. For some reason I can't get the clamp down with my legs. Now my ankles are all torn up.... rough life. 

Tuesday February 4 (Week 5)

Fit Club: 

A: 10 Minute AMREP 

      5 Shoulders to Overhead @ 115

      10 Deadlifts @ 115

      15 Step Ups @ 24inches

Rest 5 Minutes 

Core Work!!! (TBA)

     

Monday February 5 (Week 5)

Fit Club 

A: Back Squat: 3, 3, 3, 3 (Rest 2 Minutes) 

B: 6 Rounds rest 90 Second between rounds 

    15 Box Jump 

    10 KB Swing 

    5 Strict Pull ups 

Get some!

PM Session: 

13.4

3 Clean and Jerk @ 135

3 Toes to bar

6 Clean and jerk 

6 Toes to bar... and so on: 

82 (Up from 75) Lots of resting. Need to go after it. 

15 Minute AMREP 

1 Burpee Muscle Up 

Row 200 M

6 Handstand Push Ups 

Row 200 M

5 Rounds plus 1 Burpee MU + 200 M Row. 

The workout went okay. Improved over last year and went at about 90 percent. It I went at 100 percent like I did Fran I probably wouldn't have been able to do the second part at all (Took 15 minutes between part a and b as it was). Thing to work on for next time is doing the rows while focusing on good posture. I was able to pull a lot harder for a lot longer with good posture. Also, the video shows that my left foot didn't get all the way to the bar some of the time on the toes to bar (NO REP). Good posture and keep the reps good. Good stuff for a Monday night.