End of Tester Week

SATURDAY
Deadlift, work to a tough single

325# PR, video below, more room here

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For time:

250m Row

15 KBS - 24kg

25 Burpees

15 KBS - 24kg

250m Row

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10 min rest

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For time:

250m Row

15 KBS - 24kg

25 Burpees

15 KBS - 24kg

250m Row

*Goal is sub 4:15 min on both, you will have to move your ass to make this happen

4:03

4:17

9

325# DL from Chelsea Ryan on Vimeo.

Tester: Row KBS Burpee KBS Row from Chelsea Ryan on Vimeo.

Nov 25th

A. Back Squat @ 225lb, AMRAP x 1 set - only 1 sec pause @ top of rep - goal is 6+ reps

B. Power Snatch. Squat Snatch. OHS, 1.1.1 - build to a tough set - drop 1st power snatch, 3 sec reset

C. Split Jerk, 3-3-2-2-1-1, 2 min - 3's @ 155lb, 2's @ 175lb, 1's @ 200lbs - \

A. 8 reps video below

B. 160#... pr power snatch @165# but not enough time to recover and make the squat snatch for the complex.. video below

C. completed, felt good

9

PM - Aerobic Tester

For time:

50 Box Jumps - 24" - no rebounding - jump down or step down

50 KBS - 24kg

50 Burpees - no jump @ top

50 Thrusters @ 45lbs

*Goal is sub 12 min

11:56

thrusters were brutal! there was a set that i did like 4, but my last set i did 18 in a row to make the time . luckily i had 2 guys that agreed to do this work out with me which pushed me, definitely helped. KBS felt light, i have been swinging the 70lb for a while so 53 felt good. good crossfit work out, that crushed me

9

AMRAP Back Squats @ 225#; 1 sec pause at top from Chelsea Ryan on Vimeo.

P. Snatch. Sq Snatch. OHS 1.1.1 from Chelsea Ryan on Vimeo.

Nov 23rd

AM - Aerobic Tester

AMRAP in 10 minutes:

100 Wall Balls - 14# to 9 ft

50 Alternating DB Power Snatch @ 50lb DB

AMRAP Burpees to 6" OH in remaining time

Total Reps=166

Wall Balls went great I started with 55 then 10 then 20 then 15. The DB snatches is where I need to improve. I finished the wall balls around 4 min but the snatches took me close to 5 min leaving me with just over a minute for the burpees. Quads were hurting on the DB snatches, breathing was high too. I decided i don't like that movement. Tried to push the end but with just over a minute left i could only get 16 burpees, legs were dying.

9

PM - Airdyne MAP

20 min max cals on AD

--perform 3 rope climbs @ minutes 7,12,17

--perform 15 kbs @ 32kg @ minutes 4,9,14

192  total Cal. The times when I only had like a minute between the rope climbs and the KBS were tough, that minute seemed like a wash I wasn't really pushing on the air dyne, but rather recovering from the rope climbs and preparing for the KBS. I think the KBS were harder, they really got my breathing up.

8

265# Back Squat PR & 2k Row PR

Monday Nov 18

AM - BSq int (low) + Snatch intense + C&J mod

A. Back Squat @ 20X1, build to a tough single

B. Squat Snatch Cluster, 1.1.1 - work to a tough set

C. Squat Clean and Split Jerk, 1 rep x 7 sets, 1:30 min - 3 sets @ 175lb, 2 sets @ 185lbs, 2 sets @ 200lb

A. 265# PR.... a 50# PR since starting to work with Michael.. video below

B. 160#, failed 2nd snatch @ 170#

C. Completed, no fails

9

PM - Aerobic Tester

21,18,15,12,9,6,3 for time:

Thrusters @ 45lbs

Chin-ups

*Goal is sub 7 min

8:29

Thrusters i never dropped the bar but i paused overhead a few times, pull ups sets 15 & 12 were broken up but otherwise unbroken. This was really tough. My lats were still sore going into this from last Monday, I don't know what happened to get my lats so sore last week, they were soooo sore for so many days it was awful even with mobility etc. Just wish i did better on this one.

7

265# Back Squat from Chelsea Ryan on Vimeo.

Tuesday  Nov 19
AM - Rowing MAP

2k Row - full effort

7:50.6 @ 1:57.6 pace/500m.. this is a PR and very tough but recovery after was really good. I felt awful for like 3 min but then I was ok. 

9

PM - Z1 Run

30 minute Run @ 50% - make sure you vary the route every time

Will Complete later today

Nov 4th Double

AM - BSq int (low) + Snatch intense + C&J mod

A. Back Squat @ 20X1, quickly build to a tough 5 

B. Above Knee Hang Squat Snatch, build to a single

C. Above Knee Hang Squat Snatch, 2 reps per min @ 135lb for 5 mins

D. Squat Clean and Split Jerk, 1 rep x 10 sets, 1:30 min - 4 sets @ 175lb, 3 sets @ 185lbs, 3 sets @ 195lb

A. 240# x 4 ... failed the 5th, i guess i should have done 235# 

B. 165#, failed 175# 

C. Completed

D. completed, these felt better than the previous weeks

8

PM - Aerobic Tester

15 rounds for time:

2 ring muscle-ups

6 box jumps - 24" - no rebounding

*Goal is sub 10 min

9:25

9

15 Rounds: 2 Muscle Ups + 6 Box Jumps from Chelsea Ryan on Vimeo.

Jan 12th

AM - SN or C&J based Aerobic tester

For time:

10 Squat Snatch @ 95lb

20 Burpees - little jump @ top, arms @ side

300m Row

15 Squat Snatch @ 85lb

20 Burpees

300m Row

20 Squat Snatch @ 75lb

20 Burpees

300m Row

14:46

Felt like this took way too long to complete. 10 snatches at 95# unbroken, set of 15 and 20 were done in smaller sets, I don't remember the breakdown exactly. Each set of snatches felt harder than the previous (lighter weight but higher reps). Burpees seemed to "hurt less" with the little jump/arms at side, but still sucked, rows were somewhat my recovery, went onto it tired from burpees, but came off ready for snatches.  

PM - Rowing or AD MAP

10 sets @ 75%:

30 sec Double Unders

30 sec rest

30 sec Airdyne

30 sec rest

Completed, felt good throughout. I didn't count my reps but most double under sets were unbroken, had a couple with a trip. 

Jan 5th

AM - SN or C&J based Aerobic tester

For time:

Power Clean and Push Jerk @ 115lb - 5,4,3,2,1

Lateral Barbell Burpees - 6,6,6,6,6

Double Unders - 50,50,50,50,50

7:48

Burpees still exhaust me, so annoying. All DU's unbroken. 

PM - Rowing or AD MAP

5 sets @ 75%:

60 sec Rowing

60 sec Box Jumps - 24" - step down

60 sec Running

120 sec rest

Rows about 230m each round

Box Jumps 15, 16, 16, 16, 17

Running just shy of 200m each round

felt great throughout

Saturday Tester

Saturday - Aerobic Tester

10 rounds for time:

4 Burpees

6 KBS - 24kg

8 Wall Balls - 14#

*Goal is sub 9 min

8:42, used 10 ft wall ball target 

Finally met a goal and actually felt good throughout. This tester went well for me:)

Sept 28 + 29

Friday 

AM - Jumping + Throwing + Rowing LP1 

Alternating Single Leg Bounding, 3/leg x 5 sets, 1 min

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Standing Broad Jump, 1 max effort rep x 5 sets, 1 min

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Row 300m ALL OUT x 1 effort - damper 5 (goal is 2 sec faster than 500m PR pace)

Jumping completed, dont have a tape measurer right now. Felt really tired from Thursday's session so jumping didn't feel great but I dont know how far I was jumping. 

+

1:37.1 ave for the 300m sprint (500 pr is 1:39.2)

PM - MAP Running on flat

5 x 800m Run @ 90%, walk 5 min b/t - goal is under 3:20 per set

3:16, 3:19, 3:21, 3:48, did not do the 5th felt drained

Saturday - Aerobic Tester

AMRAP in 15 minutes:

15 KBS - 24kg

15 Burpees (chest to deck, arms OH at top with little jump)

7 rds + 13 swings, maybe stayed too comfortable throughout but held a consistent pace the whole time