Monday, April 16, 2018

Countdown, cinco, quatro, tres, dos, uno

Monday - easy bike, xover, lateral box step, farmers carry, empty bar
Back Squat Waves - Every 3 min
6 @ 200, 4 @ 215, 2 @ 230
6 @ 215, 4 @ 230, 2 @ 245
6 @ 230, 4 @ 245, 2 @ 260# - haven't gone this heavy in a while, felt pretty good, but legs are shot.
WOD - Grace - didn't feel right going overhead, just did 30 cleans @ 135. Still went horrible.
3:15ish
POST - 3 Rounds
10 DB Bench - 50#
:30 sec double unders
10 Deadlift 135#
:30 sec double unders
20 DB Rows 50# (10 each side)
Rest ~ 2 min

Tuesday - Coach 5,6. 1400m row warmup, xover, bands, etc
HSPU - strict + 2 ab mats - 3 Rounds EMOM (3,2,2,rest)
WOD - Helen - 3 rounds
400m Run
21 Kb Swings 53#
12 Pull Ups
9:04 - 30 degrees, freezing, second and third run hurt. Kb unbroken, but not fast enough. PU, butterfly rnd 1/2 - 6+6, 5+4+3, last rnd kipping 6+6.
Cooldown on bike 10min.

Wednesday - Rested. Short romwod.

Thursday - Coach 5,6,7. Short bike, crossover, barbell warmup
Strict Press - 5@65, 5@75 - 4x6 @ 85# - last reps were a struggle!
Snatch - EMOM 1 snatch pull + 2 Hang Snatch
105, 115, 120 / 115, 120, 125 / 120, 125, 135# - felt fast and solid. Need to try this as powers
WOD
4 x :30 sec easy / :30 sec fast - Assault Bike 75 - 82 rpm - 56 cals
20 GHD + 10 Strict Pull Ups
4 x :40 sec easy / :20 sec fast - Ass bike 80-85 rpm - 46 cals
30 GHD + 10 strict Pull ups
4 x :50 sec easy / :10 sec fast - 90 rpm - 39 cals
40 GHD + 10 strict pull ups

Friday - Coach 5,6- 30 cal bike, cossaks, waiter, kb swing, push ups, barbell
Front Squat - 52X0 - EMOMx9 - 3@165, 3@175, 3@185#
WOD -
1000m Row (152-155 pace, slight pickup last 200)
30 Deadlift 225# (5s)
50 Bar Facing Burpees - 25/20/5
9:47 - felt pretty good
POST - 3 Rounds
14 Front Rack Box Step Ups - 65#, 20"
Max Pull Ups - 10,8,8
Max Push Ups - 20, 16, 14

Saturday 

Sunday - 

Monday, April 09, 2018

New Cycle, New Week

Monday - Bike, half xover, bdy weight, bar
Back Squat - Waves, Every 2:00
Wave 1 - 6@190, 4@210, 2@225
Wave 2 - 6@210, 4@225, 2@240
Wave 3 - 6@225, 4@240, 2@250
WOD - Isabel - 30 Snatches
did 95#, wasn't feeling it. 2:30, broke up 10/7/3 singles/5/5
Body Armor - 3 Giant Sets
16 Step Back Front Rack Lunges 95#
18 KB Swings 53#
20 Weighted Sit Ups - 35# slam ball
Rest 2min between sets

Tuesday - Coach 5,6. short fast warmup. 500m ski hard +100m easy, 2xwalkouts, lat pull downs, planks
Max HSPU strict - 1 ab mat = 2 reps. 2 ab mats = 8
Max Pull Ups strict - 16
WOD - 4 min AMRAP
27 Cal Bike
21 TTB - 7/2-3/singles
15 Power Clean 115# 8/4/3
-Rest 4 min
4 min AMRAP
24 Cal Bike
18 TTB - 5-6/2s and singles
12 Power Clean 135# - 5/5/2??
-Rest 4 min
4 min AMRAP
21 Cal Bike
15 TTB - 5/2/single rocks
9 Power Clean 155# - 3/3/singles?
1 round/1 round + got on bike/1 round + 6 cals.
Quads are toast.

Wednesday - 3min bike, xover, bdy weight, part of group warmup
Deadlift - 5x5 - 10@135, 8@185, 5@225. Then 5@245, 5@265, 5@285, 5@305, 5@315. Probably could have hit 325, but played it safe, felt strong on lifts.
WOD - 12 min AMRAP
6 DB Push Press
9 Deadlift 225#
30 Double Unders
7+3. Unbroken rnd 1&2, then 6+3. Dubs were a bit of a mess, but not horrible.
Bonus - 3 rounds, Max L Sit hold + 30 banded good mornings. Only held for 8 sec.... light band.
Epson, part romwod

Thursday - Coach 5,6,7. Cryo, RomWod

Friday - Coach 5,6. 400m, cossacks, waiters. calf little tight.
Front Squats - Tempo 52X0 - EMOMx9min
1 - 3 @ 155#
4 - 6 @ 165#
7 - 9 @ 175# - felt pretty good on all
WOD - 2 Rounds
25 Cal Row
25 Burpees
15 Cal Ass Bike
25 Kb Swings 53#
9:53 - bike killed me, everything else was decent.
Post - 3 Rounds
20 DB Box Step ups - 20#dbs
30 Glute Bridges
40 Banded Good Mornings - green band

Saturday - Andrew lifting meet!

Sunday - Cleaned gym, then row conditioning:
500m Row - fast pace 32-36spm - 1:37.2
Rest 3 min
8 Rounds:
150m Fast - 32-36spm
100m Moderate (mostly just recovery pace) - 28 spm
50m Easy
Rest 3 min
500m Row - fast pace 32-36... slowed a bunch 1:41.6

Wyatt squat - 75,95,115,135x5 - then build 155,175,185, 200# PR

Monday, April 02, 2018

Snow in April sucks, mexico soon.

Monday - bike, body warmup, xover,
Front Squat - Pause waves
2@ 135 - 2 sec pause
2@ 145 - 2 sec pause
2@ 155 - 2 sec pause
1@ 165 - 4 sec pause
1@ 175 - 4 sec pause
1@ 185 - 4 sec pause
1@ 195 - 4 sec pause
WOD - 9 min AMRAP
3 KB Swings 53#
3 Goblet Squats 53#
3 Burpees
6,6,6,9,9,9,12,12,12 etc - made 183 reps (12 burpees in round of 18)

Tuesday - Coach 5,6 - short quick warmup with class
Clean Grip Deadlift - Double Overhand, No Hook Grip - 2 rep - 335# felt pretty good
WOD - Christine
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20"
10:35 - used 185#, and 20" box, unbroken on all dl, ok pacing on row.

Wednesday - xover, bike, bbell, jump rope
At the 0:00, Part #1
AMRAP 5: Push  Strict Press
21 Repetitions – 115 75
21 Repetitions – 135 95
Time Remaining, Max reps – 155 - all at 75, couldn't get 1 at 95, did 14 push jerks at 95...
Rest 3:00
At the 8:00, Part #2
AMRAP 5: Back Squat
21 Repetitions – 135
21 Repetitions – 155
Time Remaining, Max reps – 185 - 10@185, all unbroken, no setting bar down
Rest 3:00
At the 16:00, Part #3
AMRAP 5: Hang Power Clean
21 Repetitions – 115
21 Repetitions – 135
Time Remaining, Max reps – 155 - 2 @ 155, sets of 5 at 135.
Romwod, Epson

Thursday - Coach 5,6,7. Romwod, epson

Friday - Coach 5,6. 3 min bike, xover, bar
Snatch wave - 3 Rounds
Min1 - 4 Power Snatch
Min2 - 3 Hang Snatch
Min3 - 2 Snatch
Min4 - Rest
90#, 100#, 110#. - focused on extension and punching out solid and EVEN
WOD - 15 min AMRAP
15 Power Snatch 95#
30 Wall Balls
60 Double Unders
3 rounds +1 - snatch 5/5/5, 5/4/3/3, 5/5/5. WB 10/10/10, 10/10/10, 10/10/7/3 ugh. Dubs were a mess, massive fatigue. Quads were smoked.

Saturday - xover, bike, body warmup
WOD - “Fireball”
Teams of 3: Bell, JGood
AMRAP 30:
75 Calories Row or Bike
75 Wallballs (20/14)
50 Power Cleans (115/85) Add (20/10) to barbell each round.
3 Rounds + 120? - did 10-15cals on bike each go, 15+10 or 3x10 on wb, sets of 5 on cleans 115,135 and 155.

Sunday - Went to Uncharted with Andrew. Light 4 min bike, empty bar warmup.
Snatch - 40kg, 45kg, 50kg,
Hit 150# first time in a long time.
Clean and Jerk - worked up to ~ 185

Monday, March 26, 2018

Glad that shits over

Monday - Coach 4:30, Good long warmup. Bike 30 cal easy, xover, bdy weight, joints (ankle, knee, hip), jjacks+squat+mtnclimb, kb lunges
Snatch - 7 Sets, Every 2 Minutes: Snatch Pull + Low Hang Snatch + Hang Squat Snatch
75, 95, 105, 115, 125, 135, 140# - felt great, snappy, and strong
WOD - AMRAP 15:
9 Power Snatch 95#
12 Push Ups
15 Box Jumps 24"
6 rounds + 16 reps. Tough push trying to not get lapped by aaron.

Tuesday - Coach 5,6. quick warmup, cat/camel + birddog, lateral shuffle, hurdle steps, bear crawl, band squats,
Back Squat - 2 Rounds:
6 Reps @ 72% - 210#
rest 1 minute
4 Reps @ 77% - 225#
rest 1 minute
2 Reps @ 82% - 240#
rest 2 minutes
WOD - 4 Rounds of 2:00 on, 2:00 rest
15 Chest to Bar Pull Ups
30 Double Unders
Max Calories in time remaining. Assault bike, 49 Cals 15, 12, 11, 11. Did 10 unbroken c2b first round, then went to shit. Got 6 to start rnd 2-4. They felt good for the first set, then crap.

Wednesday - feeling tired. solo class. easy warmup, row 1000m, xover, stretch, bar
Strict press - couple sets, started 75, 95, failed 115, dropped to 95, 100, failed 105
Push Jerk + Split Jerk - 2+1 - 95, 135, 155, 175, 185. failed first attempt at 185.
WOD - 21 - 15 - 9
Push Press
Toes 2 Bar
Deadlift
9:03 - came out with set of 11.... then 6+4... miserable. TTB were ok, start with 6-7, then drop to 3,2s and singles to finish. Didn't go near as smooth as hoped.

Thursday - Coach 5,6,7. xover, romwod

Friday - Coach 5,6. Slow warmup (had to wait til 0800 class) bike, row, bbell
Squat Cleans - 7 sets E:2 min - 3 Squat Cleans + 30 double unders - 95, 115, 135, 155, 165, 175, 185# - dubs went ok, couple early trips
WOD - 7 Rounds
7 Power Cleans
7 Burpees
200m Run
14:03 - broke cleans 4+3 after round 1. Legs were slow, lungs burning!
Zombie Apocalypse shoot out! Went with DJ, Sam, Bob and another guy. Had a blast.

Saturday - slow warmup, bike, xover, bdy, bar
Overhead Squat - 7 rep - 95, 115, 135, 155# tough, 175 attempted, got to 4 twice...
Hero WOD - Hansen - 5 Rounds
30 KB Swings 70# (2 pood)
30 Burpees
30 GHD Sit Ups
29:55 or 30:55... it sucked either way.

Sunday - Easter! - Rented an orange Challenger. Only a v6, but still fun. Went to the Lambo dealership, then the shooting range. Made a couple attempts at 0-60 runs and some burnouts. Last attempt on Sun got 5.8sec. Good times

Monday, March 19, 2018

Final Week, 18.5

Monday - Bike, xover, bar warmup. 6am class warmup
Hang Power Clean - 5@135, 4@155, 3@165, 2@175, 1@195#, little starfish, but felt good
WOD - 10 min AMRAP
10 Hang Power Clean 135#
20 Sit Ups
40 Double Unders
4+30 - messed up 1st round dubs, only did rnd 1 and 2 unbroken, then had to go 6+4.
post - xover.

Tuesday - Coach 5,6,7. Only class warmup.
Front Squat OTM x 10 - 1 3 sec Pause Front Squat
Set #1 – 40% 100
Set #2 – 45% 115
Set #3 – 50% 135
Set #4 – 55% 140
Set #5 – 60% 155
Set #6 – 63% 160
Set #7 – 66% 170
Set #8 – 69% 175
Set #9 – 72% 185
Set #10 – 75% 190#
WOD - AMRAP 14:
20 Toes2Bar
20/14 Calorie Bike
20 Burpees
3 rounds + 3 reps. Bike sucked. started TTB sets of 6,6,5,3, then 4,4,4,4,4 then 2s and 3s.

Wednesday - 8 min bike, hip bands, xover, body weight, barbell warmups
Snatch 5x3
Set #1 – 3 Reps @ 60% 95#
Set #2 – 3 Reps @ 65% 105#
Set #3 – 3 Reps @ 70% 115#
Set #4 – 3 Reps @ 75% 125#
Set #5 – 3 Reps @ 75-80% 135#
WOD -
30 Wall balls
30 Power Snatch 75#
30 Wall balls
20 Power Snatch 105#
30 Wall balls
10 Power Snatch 125#
15:44 -
wallballs - broke up in 3 - 4 sets, last round was 8,8,8,6.
snatch - 11,10,9 ish?, 5,4,singles; last round was slooooow singles.
10 min cool down bike. 20+15 GHD.

Thursday - Coach 5,6,7

Friday - Coach 5,6. ok warmup, not feeling it
18.5 - 7 Min AMRAP
3 Thruster 3 Chest 2 bar, 6 + 6, 9 + 9, 12 + 12
keep adding 3 reps
92 reps. Horrible workout, broke up thrusters at 9? Went to singles on ctb early.
Glad its over.

Saturday - Hungover, not feeling good. Did nothing. Epson bath.

Sunday - RomWod. then hit gym to row
2 Rounds
800m Moderate
80 sec rest
200m Easy
20 sec rest
400m Fast
40 sec rest
600m Moderate
60 sec rest
500m Fast
5 min Rest
Miserable!!! lol

  

Wednesday, March 14, 2018

18.4 is gonna hurt

Monday -
Power Clean (EMOM x10 - Hang Pwr Clean + Power Clean)
Set #1 – 50% - 105
Set #2 – 55% - 115
Set #3 – 60% - 125
Set #4 – 65% - 135
Set #5 – 70% - 145
Sets #6-10… 155, 165, 175, 175, 175. - Planned on going heavier, but these were bad. didn't feel good. starfished.
WOD - 3 Rounds:
400 Meter Row
21 Hang Power Cleans (115/80)
18 Chest-to-Bar Pull Ups
15 Barbell-Facing Burpees
20:09 - much slower than expected. Just had to keep going, but slow. HPC were broken up a lot. C2b started with 3 or 4, but finished with 2's, then singles. Burpees sucked. first row was too fast.
8 min cool down row

Tuesday - Coach 5,6
Push Jerk (OTMx10 - 2 Push Jerks)
Set #1 – 50% - 95
Set #2 – 55% - 105
Set #3 – 60% - 115
Set #4 – 65% - 125
Set #5 – 70% - 135
Sets #6-10…145, 155, 165, 175, 185#x2, got a little squirrely.
WOD - AMRAP 12:
20 Push Jerks (115/80)
20 Front Rack Step-Back Lunges (115/80)
20/15 Calorie Bike
2 rounds + 18 reps - miserable. had nothing. broke up odd, lunges 10/10. Bike was really slow.
POST - 4 min plank.

Wednesday - 8-10 min bike warmup, xover, voodoo floss, bar
Snatch (E90 sec x 7 - 3 Position Power Snatches) - High, knee, floor.
Set #1, On the 0:00… 40% - 75
Set #2, On the 1:30… 50% - 85
Set #3, On the 3:00… 55% - 95
Set #4, On the 4:30… 60% - 105
Set #5, On the 6:00… 65% - 115#
Set #6, On the 7:30… 65% - 115# - out front, on toes
Set #7, On the 9:00… 65% - 115# - not bad, not great, knees was best
WOD - Alternating EMOM x 16 (4 Rounds):
A) 7 Wallballs 20# + 3 Bar Muscle-Ups (or 7 CTB) + did 5 ctb
B) 15 Box Jumps 24"
C) 7 5 Power Snatches + 7 5 OHS 95#
D) 14 - 15 Calorie Row
epson bath

Thursday - Coach 5,6. Rest, Epson bath, cryo, romwod. sore.

Friday - Coach 5,6. Long warmup.
Built deadlift to 335, felt super heavy, 315 was not easy.
Couple practice rounds of 3 deads + hs holds, or hspu, + bar hang.
Decided to do 18.4, with Abby and Alex.
18.4 - 9 min Cap
Diane (21-15-9) DL 225# and HSPU
then (21-15-9) DL 315# and 50' HS Walk.
Made it through Diane in new pr 7:14, then 6 reps @ 315#, they felt like a ton.

Saturday - Setup for day, bike, xover, and bar warmup
Power Clean + Pause Front Squat + 2 Front Squat - worked up to 175#.. felt heavy, starfished bad
WOD - 12 min amrap
100-150m row
5 Strict Pull Ups
10 Push Ups
15 GHD Sit Ups
6 rounds - 11:45

Sunday - Romwod. 

Tuesday, March 06, 2018

18.3 could get ugly

Monday - good warmup, bike, xover, back, bar
High Hang Strict Muscle Snatch+ Muscle snatch (from floor) + OHS+ Zotts Press - (3+3+3+3) x 3 45/55#
Snatch Push Press - 5x4 - 95, 115, 115, 135, 140#
High Hang Snatch + Snatch (2+1)x5 working sets - 95, 105, 105, 115, 115, 120#
Pause Front Squat + Front Squat (2+2)x5 - 135, 155, 165, 175, 185
Row Conditioning - 45 sec moderate 28-32 spm, 30 sec fast 32-36 spm, 1 min recov, 1 min rest. Then 1500m fast 32-36 spm. Rough holding it there, but did. Should have done it 2xs but didnt

Tuesday - Coach 5,6 - bike, gm, kb, push ups good warmup
Deadlift - 5Rep - 135x10, 185x8, 225x5, 275, 315. Attempted 335 but dropped at 3.
Did 2 sets GHD between
WOD - Christine - 3 Rounds
500m row
12 Deadlift (bodyweight) did 185#
21 Box Jump 24"
10:53 - tough one, First 2 rows tried to stay 1:50, last row was 2:00....
Massage stretch.

Wednesday - xover, bike, barbell warmup
Muscle Clean + Tall Jerk+ Jerk Balance - (3+3+3) x 3 - 65#, 65#, 75#, felt fast light snappy
High Hang Clean + Clean - (2+1)x3 sets - 135# felt good at that weight
Behind the Neck Jerk + Jerk - (1+1) x 5 working sets - 135x4, 155x1
Back Squat - 5x4 - 225#
WOD - 2 Rounds
5 Min Clock:
30 - 10m shuttle sprint
Time remaining AMRAP
3 Squat Snatch 95#
6 Bar facing burpees
3 + 3; then 3 + 4 = 61 total reps

Thursday - Coach 5,6,7
16 min Row, on 0:00, 4:00, 8:00 and 12:00 do 15 situps + 30 double unders - 2793m total

Friday - Coach 5,6 Easy bike, xover, barbell warmup. Worked on muscle ups drills, box etc.
Got plenty warm, then decided to go for it.
18.3 - 2 rounds 14 min Cap
100 Double unders
20 Overhead Squats 115#
100 Dubs
12 Muscle Ups
100 Dubs
20 1 Arm DB Snatch 50#
100 Dubs
12 Bar Muscle Ups
Made it through db snatch and 38 dubs. Did MU 1 at a time, plenty of rest. PR doing all 12!!

Saturday - bar warmup,
Snatch work - started at 75, worked up to 135, failed multiple at 145 on right arm
wod - 18.3 scaled (pull ups instead of mu, 45# bar, 35# db)
finished both rounds at 13:54

Sunday -