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Old 08-11-2012, 02:53 PM   #1101
Sean Kufel
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Re: Sean's Workout Log

Stretch/Mobility
Burgener/Skill Transfer

120807

Fifteen rounds of:
Power snatch followed immediately by five overhead squats.

75-85-95-105-115
120-125-130-135-140
145-F150-F150-F150-F150
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Old 08-14-2012, 06:19 AM   #1102
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Re: Sean's Workout Log

Stretch/Mobility
OHS 45x10
_______

120810

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

Compare to 110913.

OHS 135-155-175-195-F210
Went for a PR and couldn't jerk it.
FS 210-225-235-245-F255
Just couldn't stand it up; had to bail.
BS 255-270-285-F295

110913: 185/215/245. Feeling much stronger these days; glad to see the strength emphasis producing results.
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Old 08-15-2012, 06:45 AM   #1103
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Re: Sean's Workout Log

Stretch/Mobility
_______

5x:
30-sec. free-standing headstand
Rest 45 sec.
_______

120811

5 rounds with a 2 minute rest in between, of any (or any combination) of:
Swim 100 meters
OR
Run 400 meters
OR
Row 500 meters
OR
Bike 1000 meters

1 - Row 1:41.3
2 - Run 1:38
3 - Run 1:28
4 - Run 1:28
5 - Row 1:46.5
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Old 08-17-2012, 10:48 AM   #1104
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Re: Sean's Workout Log

Stretch/Mobility
Press 45x5
_______

Floor press 5-5-5-5

135-185-195-205
_______

120813

Three rounds for time of:
Row 500 meters
Run 400 meters

13:26
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Old 08-18-2012, 10:15 AM   #1105
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Re: Sean's Workout Log

Stretch/Mobility
Shoulder Mobility
_______

120814

50-35-20 reps of:
Wall balls
Pull-ups
Double-unders

21:24
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Old 08-19-2012, 01:28 PM   #1106
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Re: Sean's Workout Log

Stretch/Mobility
_______

Sumo Deadlift 3-3-3-3-3

135-225-275-295-315
_______

120815

Complete as many rounds as possible in 15 minutes of:
10 Kettlebell swings, 2 pood
10 Box jumps, 24 inch box
10 Ring dips

7R + 20 (230)
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Old 08-21-2012, 05:35 AM   #1107
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Re: Sean's Workout Log

Stretch/Mobility
Burgener/Skill Transfer
_______

Snatch Balance 1-1-1-1-1-1-1

75-95-115-135-145-155-F165

I tried 165 twice. The first time I caught it in the power position; basically just a behind-the-neck jerk, which doesn't count. The second time I tried to get under it in the full squat and lost it.
_______

Headstand hold
30 sec. on/45 sec. rest
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Old 08-22-2012, 08:51 AM   #1108
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Re: Sean's Workout Log

Stretch/Mobility
OH Lunge practice
_______

120818

Five rounds for time of:
115 pound barbell Overhead walking lunges, 25 feet
15 Knees to elbows

Let trailing knee gently kiss the ground on each lunge.

14:54
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Old 08-23-2012, 08:53 AM   #1109
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Re: Sean's Workout Log

Stretch/Mobility
Press 45x10
_______

Shoulder Press 3-3-3-3

135-145-160 [3R PR]-F165
_______

120819

Five rounds for time of:
275 pound Deadlift, 5 reps
10 Burpees

6:17
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Old 08-27-2012, 07:06 AM   #1110
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Re: Sean's Workout Log

Saturday 8/25/2012 @ Coca CrossFit

Five rounds for time:

Row 200 meters
135 pound Shoulder to overhead, 10 reps

9:17
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