Monday, February 19, 2018

18.1 week

Monday - Back still lit up
5 mile ass bike - 100 cals in 12 min, 5 miles in 15??
Strict Press - 10@65, 5@75, 5@85, 5@95, 5x3@95# - 2 sets of 50# curl negatives
Bench Press - 10@95, 5@135, 5x5@155# - 4 sets of Double Unders 75-85
Went to rodney

Tuesday - Coach 5,6. xover
100 Cal bike - 8:02

Wednesday - Coach 5,6.
5 mile bike - 14:32??? can't remember. 145 cals?
Romwod, cryo, rodney

Thursday - Coach 5,6,7. 500m ski, romwod
Rodney, cryo.

Friday - Coach 5,6

Saturday 

Sunday - 

Monday, February 12, 2018

Wrestling season is over.... for now.

Monday - Bike warmup, 1/2 xover, bbell warmup
Snatch Balance +OHS - (2+1) x 3 @84% - 135#, (1+1)x 3 @87% - 140#
Snatch Pull + Snatch - (2+2)x 3@ 80-84% - 1@125, 2@130#, (1+1)x3@ 84-87% 1@130#, 2@135#
Pause Back Squat+ Back Squat - (1+2) x 5 - 135, 185, 205, 225, 235# - last rep pulled right side back/hip flexor... pretty tender***
WOD -
50 Cal Row
40 KB Swing 53#
30 Push Press 115#
40 KB Swing 53#
50 Cal Row
14:04 - row went fine, kb 20/15+5?, pp 6,7,6,6,5, kb 15, 12, 13.

Tuesday - Coach 5,6,7
Psoas/Back is lit. Went to chiro, epson bath, and aleve.

Wednesday - Scorpion, cat/camel. bike, xover, body weight, barbell warmup
Split Jerk 3@135,3@155,2@165,2@175,1@185,1@195,1@205# - felt solid, strong
Clean Pull + Clean + Push Jerk - (2+1+1) x 2@84% 175#, (1+1+1) x 3@84% 175/2@180#
Clean Deadlift + Shrug - 5×3+3 @ 95% of Clean - 210#
Worked on some BMU before wod, went better than expected.
WOD- 3 Rounds
21 Cal Row
15 Power Snatch 95#
9 C2B Pull ups
11:17 - snatch was close to 5/5/5, last rnd 5x3. c2b was 3s until last rnd
POST -
21-15-9 weighted sit ups 25# + Box Jumps
3 BMU between each round.

Thursday - Coach 5,6,7

Friday - Coach 5,6. Quick warmup, 500m row, side lunges, barbell
Squats - E:2min x 6 - 2 Front + 4 Back -
Set #1 – 70% - 180
Set #2 – 73% - 185
Set #3 – 76% - 195
Set #4 – 79% - 200
Set #5 – 82% - 210
Set #6 – 85% - 215#
WOD - 18 min AMRAP
12 Cal Ass Bike
15 Wall Balls
12 Alternating DB Snatch 50#
9 Toes2Bar
5 rounds + 1.

Saturday - xover, 500m ski, 3x gmorn+10#, squat+10#, 6 pull up
Push Press double - 95, 115, 135, 155, failed 165
Power Clean + Split jerk pause - 2+2@ 135, 155, 2+1@165, 175, 185 (starfish bad on second)
Clean Deadlift 2" deficit - 5x4 @ 225#
WOD - 25 min AMRAP Me+Jason+Matt
100 Cal Row + 75 Thrusters 95# + 10 Rope Climb
100 Cal Row + 75 Power Snatch 115# + 10 Rope Climb
100 Cal Row + 75 Clean and Jerk 135# + 10 Rope Climb
Made it to 28 C&J. Maybe 25 cal each round, 2x10 thruster, 5x5? snatch, 2x5 c&j. 6-7 rope climbs each round.
Coached 0800, then post:
25-30 sit ups 25# ball, 45 sec plank on sb, scap fly pull
20 sit ups 35# sb, 45 sec plank, scap fly pull
20 situp 35# sb, 45 sec plank

Sunday - 

Monday, February 05, 2018

Get over it!!

Monday - Bike warmup, pull ups etc, xover
Snatch Balance + OHS - (2+1)x3 @ 125#, (1+1)x3@ 135/140#
Snatch lift to knee+ Snatch Pull + Snatch - (1+1+1)x2 x3 - 125#, (1+1+1)x3 - 135#, last @ 140# tough
Box Back Squat - 1 sec pause = 5x4 195# - better than last week
WOD - 9 - 15 - 21
Chest to Bar Pull Ups
Bar Facing Burpees
OHS - 95#
10:20 - pu were a mess, 3/3/3, then a bunch of singles/doubles. ohs unbroken 9,15, then 12+9.
POST - 2 rounds (did 1 before wod)
single leg dl
1 arm row
Side bends - all with 53# kb

Tuesday - Coach 5,6,7. Tired, late start. Ski erg, bdy weight, empty bar quick warmups
Push Jerk + Split Jerk - (1+2) x 2@82% 165#, (1+1)x3@84% 175# - started rough, but got better
Clean DL to 2”+ Pull+Clean (1+1+1) x2 x 2sets - 165# @ 82%, (1+1+1) x 3 sets @ 84% 170-175# - last clean @ 175 felt GREAT. Not sure how it went up so easy...
Clean Deadlift + Shrug 5×3+3 @ 90% of Clean - 185#
WOD - 3:00 min AMRAP
24 Box Jump Over + 21 Cal Row
Max Power Clean 115# - 11
3 min Rest
3:00 min AMRAP
21 BJO + 18 Cal
Max Power Clean 135# - 10
3 min Rest
3:00 min AMRAP
18 BJO + 15 Cal
Max Power Clean 155# - 10
3min Rest
3:00 min AMRAP
15 BJO + 12 Cal
Max Power Clean 185# - 5 (went for 6 but no power)
36 Total... better than expected lol

Wednesday - ski erg, gm, as, 6 pull ups - feeling stiff
Squats - e:90 sec - 1 Front + 3 Back Squats - 175, 185, 195, 205, 210, 215 (last round attempted pause front+front+1 1/4 front - failed last 1/4squat, so did another at 205# hit it!
Snatch balance - 3@95, 2@115, 2@135, 1@145, 1@155, 1@165#
Snatch Pull+Snatch - (2+1)@95, 115, 125 - (1+1)@130#
Row Conditioning: 4 Rounds
1 min @ 2:10-2:14
1 min @ 2:00-2:04
1 min @ 1:50-1:54
1 min Rest
 

 







Thursday - Coach 5,6,7. Epson bath, RomWod warrior

Friday - Coach 5,6. Xover, easy bike, group warmup.
5 min AMRAP - 3 + rows
5 Pausing Ring Rows - hold 3 sec, feet on box
3 HSPU - 1 mat, started strict, went to mild kip
then
5 min AMRAP - 3
3 Inch Worms
3 Pausing Ring Dips
WOD
2000m Row (7:35)
150 Double Unders - not good today, tripped a lot
10 Rounds Cindy - wore 20# vest
23:30 - round 5 realized skipped air squats on 1 or 2 rounds, did 45 squats to make up
POST
3 Rounds - 10 barbell roll outs
20 banded glute bridges
30 sec hollow hold 30 sec superman hold
then... 50 weighted situps 25#

Saturday - xover, ski and bike
Seated Z Press 5x3 - 65, 75, 85, 90, 95#
Pausing Split jerk 3 sec in dip - 5x3 - 95. 115, 135, 155, 175#
Power Clean - 3x135#, 3x145#, 2x155, 2x165, 1x175, 1x185, 1x195 - best one so far. Went for 200# 3 times, but failed.
WOD - 3 Rounds
30sec Assault bike sprint
30sec Chin Ups - 5-6
30sec Rt  Leg Russian Step Ups 35# kb
30sec Lft Leg Russian Step Ups 35#kb
30sec Russian KB Swing 70# kb
60 sec rest
post - only 1 round - 20 weighted situps 20#, 10 db flies 20#s

Sunday - 

Monday, January 29, 2018

Still sick BS

Monday - 30 cal bike, push pull warmup, bar
Snatch Balance +OHS - (2+1) x 3 @80% 130#, (1+1)x 3 @82% 135# (added pause)
Snatch Lift below knee+ Snatch Lift Mid Thigh + Snatch -
(1+1+1) x 2x 2 sets - 105, 115, (1+1+1)x1x 3 sets - 125, 135, 145#
Low Bar Back Squat - 5x5 - 185, butt weak, sucked
3 sets
Single Leg Deadlift - 10 each leg - 135# bar.... horrible
Landmine Rows - 10 each arm 50#db
Forearm side plank holds - 60 sec each

Tuesday - Coach 5,6 - ski, xover, group warmup ish
3 Position Power Clean (High, Low, Floor) + Push Jerk + Split Jerk - 105, 115, 125, 135, 150, 160#
WOD - 3 Rounds
15 Hang Power Clean 115#
15 Bar Facing Burpees
5:25 - Cleans were slow. Hit and go first 5-10, then had to slow cycle. 10+5 rnd 2 and 3.
POST - 5x3 Clean Pulls - 205#, 10 sec slow return after last rep

Wednesday - Ski, xover, hollow+v up + pull ups
Snatch Balance - 3@95, 3@115, 2@135, 2@145, 2@155, 1@165#
Snatch Pull+ Snatch - (2+1) x 2 @ 80% - 125, (1+1) x 3 @82% - 130 - didn't go great, missed too many. Need to finish pull better.
Squats - 3 Front / 6 Back - 170#.
WOD - 15 min AMRAP
60 Double unders
30 Cal Row
10 Power Snatch - 115#
2 rounds + 91 - first dubs took 3 min, very tired and frustrated. 2nd unbroken, 3rd almost. All singles on snatch.

Thursday - Coach 5,6 no warmup
Row with Buster
5:00 / 2:30 rest
4:00 / 2:00 rest
3:00 / 1:30 rest
2:00 / 1:00 rest
1:00



Friday - Coach 5,6. Easy bike, group warmup, slamball toss+broad jump, g2over shoulder+carry
6 Rounds E:90 sec: 18 Cal row + 6 hspu - tough one, but felt good about it
WOD - 21 - 15 - 9
Wallballs 20#
Pull-Ups
Thrusters 95#
Box Jumps 24"
Kettlebell Swings 53#
15:07 - total suck! 12+9, 4's pu, had to break on bj, and kb.
POST - Clean DL 2" deficit - 5x3 @ 205#
3 Rounds - 20 weighted GHD situps 15# + 20 Weighted situps 25#
estim + cryo

Saturday - ski erg, xover, push ups etc
Sotts press + split jerk - 5@45, 65, 75, 85? 3@ 95, 100, 1@ 105#
WOD - 25 min AMRAP
100 Cal row (25cals)
100 Deadlift (20+15+
80 Cal row
80 Hang Power Clean
60 Cal row
60 Front Squat
40 Cal Row
40 Push Jerk
20 Cal row
20 Cluster
542 reps - 22 into the push jerks.

Sunday - rest

Friday, January 26, 2018

Flu sick sucks

Monday - Out
Tuesday - Out
Wednesday - Out
Thursday - Out
Friday - Coach 5,6. Feel about 60-70%. Warmup on ski erg, xover, bbell
Front Squat+ Jerk - (1+1)x 5 - 115, 135, 135, 145, 155#
Power Clean+ Push Jerk - (1+1) x 5 - 135, 145, 155, 165, 175#, not bad
Snatch Pull - 3x3 @ 90% - 165# being patient
12 min EMOM Alternating
Odd - 2 Front Squat - 170#
Even - 4 Back Squats - 170#
3 Sets
Weighted Sit Ups - 20 @ 25#
Slow Weighted Russian Twists - 30 @ 25#
Landmine rows - 10 each arm - 45#
Added 10 GHD last 2 rounds
Ski ERG - 500m Max - 1:45.4


Saturday - Skierg 500, crossover, gm, jump sqt, push up, pull ups. - Felt like shit, head stuff
Jerks - 95, 115, 135, 155, 165, 175, 185
Power Cleans - 135, 155, 165, 175, 185
Clean Pulls - 2@190
WOD - with Jason and Em
200 Cal Row
100 Chest 2 Bar
60 Power Clean and Jerk 115 - sets of 5
50 Power Clean and Jerk 135 - sets of 5 some singles
40 Power Clean and Jerk 155 - sets of 3 singles
30 Power Clean and Jerk 185 - singles, split
20 Power Clean and Jerk 205 145 - finished after time, used Em bar
430 reps in time. 

Sunday - Rower Aerobic Capacity work
4 Rounds: 1:30 on, :30 rest
4 Rounds: 1:15 on, :45 rest
4 Rounds: 1:00 on, 1:00 rest
4000+m, miserable time. Started way too fast.

Monday, January 15, 2018

Weak week

Monday - xover, 500m ski, barbell warmup
Snatch push press+ OHS + Snatch Balance - (1+2+2) x3 @ 77% 135#, (1+1+1) x 3 @80% 145#
Snatch Lift off to below the knee+ Snatch - (2+2) x 2@95, 105, (2+1)x2@115, 125, (1+1) x3@135, 140, 145#
Back Squat - 10x3 @ 87% - 255# - miserable.
3x30sec hang, 3x30sec hs hold

Tuesday - Coach 5,6
Dip+ Pause Split Jerk - (2+2) x 2- 95, 115, (2+1) x 5 - 135, 155, 165, 175, 185 - messy, not great
Clean Deadlift to 2” (pause 2sec) + Clean+Jerk - (1+1+1)x 3@77% - 160#, (1+1+1)x 3@80% - 165#
Clean Pulls - 4×3 @ 100% of Clean - 205#
WOD - 9 min AMRAP
10 Hang Squat Clean 95#
30 Double Unders
5 Rounds + 10. tough one on quads
estim, cryo

Wednesday - Xover, 500m ski, track, bands
Stamina Squats @63% of FS
Alternating EMOM x 12 (6 Rounds):
Odd Minutes – 3 Front Squats - 165#
Even Minutes – 6 Back Squats - 165#
WOD
21 – 15 – 9
Row for Calories
Thrusters - 95#
Directly into…
15 – 12 – 9
Barbell Facing Burpees
Overhead Squats - 95#
13:42 - quads were smoked. 12+9, 9+6, 9 thrusters. 12+3, 8+4, 9 ohs.
POST - 3 Rounds
10 Rows 95#, 20 weighted sit ups 25#, 10 -20 banded good mornings.
estim

Thursday - Coach 6,7.
4 Sets
8-10 Curls - 35s
10-20 Skull Crushers - 35#
10-12 DB Bench 35s
Massage.

Friday - Coach 5,6. Bike and ski, xover, warmup
Split Jerk with Dumbbells+ DB Press in split - 20# dbs? 5x 1 split Jerk + 5 Press
Push Press - 3x5 135#
Clean Pull+ Power clean+ Jerk - (1+1+1+1) x 3 - 135, 155, 175 (felt heavy, slow)
Deadlift - work to heavy 2 Rep - 135, 185, 225, 275, 305, 235, 345, 365# PR
WOD - Marston (335#)
1 Deadlift
10 TTB
15 Bar Facing Burpee
7+10 reps - got heavy real quick. Rounded back too much

Saturday - Feeling like crap. 30 Cal on bike, ski, rower, xover
Snatch Balance holds - 15 -20 sec - 65, 75, 95, multiple each
2000m row easy
Freshman GAC - tough loss in semis to #1, still placed 3rd.
Jordan fight

Sunday - Feel like crap.

Monday, January 08, 2018

Transitioning back to purgatory

Monday - 3 min bike, xover, class warmup
10 min EMOM
even - 50 DUs
odd - HSPU - 10, 8, 8, 8, 8
WOD - Dirty 30
Box Jumps
Chest 2 Bar - slow, started 3s, then 2s, bunch of singles
KB Swings 53# 15, 10, 5
Front Squat - 95# 15, 10, 5
Toes 2 Bar - 5, then 2s and 3s
Push Press - 15, 10, 5
Deadlift - 15, 10, 5?
Wall Balls 3x10
Burpees - these sucked, super slow
Dubs - 1 trip
19:32
POST - Back Squats - 10x3 - 4@225, 3@235#, 2@245#, 1@250#

Tuesday - Coach 5,6,7
Xover Sym. 2x 1000m row 4:10, 3:58 ish
RomWod w/ Sheila Sue lol

Wednesday - 500m row, xover, bbell ish
Snatch Push Press + OHS + Snatch Balance - 2+2+1 x2 @120#, 1+2+1 x2 @125#
Power Snatch + Snatch - (1+1)x5 - 95, 105, 115, 125, 135#
Stamina Squat - Emom x 12
Even - Front Squat x3 - 155
Odd - Back Squat x6 - 155
WOD - 50 DUs buy in
10,9,8,7,6,5,4,3,2,1
Deadlift - 185#
KB Swing - 53#
50 DU cash out - 6:40
POST - 3 rounds
15 GHD Sit ups
10 Toes to Bar - 10. 8+2, 6+4 (did 20 last round.)
20 Sit Ups - did 45 last round

Thursday - Coach 6,
Ski 5K
Row easy 2k

Friday - Coach 5, Cold....slow warmup, ski 500, etc
Jerk Balance + BTN Push Press + Push Jerk - 65, 75, 95#
Clean DL to 2" + Clean + Jerk - 2@155#, 3@165#
Snatch Pull - 4x4 155#
WOD - 21, 18, 15, 12, 9, 6, 3
Cal Row
Strict Press 75#
16:14... lots of breaking.
POST - 5 Weighted Pull Ups - 25#
20 Weighted Situps 25#

Saturday - Matoon Winter Invitational Weight lifting with Emily
She killed it. Great day as a coach!

Sunday - Went to open gym. Pinch test body fat, 9.5% 162#
Row Conditioning
3x 500m easy 1 min rest between, then
400m moderate, rest 2min
300m fast, rest 2min
200m Max 36.9, rest 2min
300m Max 58.7, rest 3min
400m Max 1:20.4