Monday, September 18, 2017

Fu*4 this

Monday - no sleep, feeling crappy. Easy bike warmup, Patellar exercises -
Single Pistols to box, single reverse lunges
3 Rounds, EMOM
15 Cal Row
15 GHD Sit Ups
15 Cal Ass Bike
Max Rep Strict Press - 3 @ 95#, 5@85#, 6@85#
Finished with 3@95#
Long rest......
15 - 12 - 9 - 6 - 3
Strict Ring Dips
Strict Pull Ups
200m run
11:42 - left shoulder hurt about 7 reps in, front point, leaning too far forward.
Cryo

Tuesday - easy bike warmup, group warmup, patellar exercises
WOD
80 dubs (unbroken)
80 Squats (70 + 10, knee was popping)
800m run - easy pace
400m w/ 50# sandbell
40 Russian KB swings 70# - 20+20
25 Cal Ass bike
13:44. No big push, felt good, knee hurt a little
POST - 3 rounds
10 close grip DB Bench 50#
10 Each DB Rows 50#
10 Press 25# kbs
20 banded pull aparts
Cryo. tired.

Wednesday - Coach 5,6. short bike, pull ups, gm, situp. barbell
Snatch grip deadlift - EMOMx5 2 DL - 75, 75, 85, 85, 95
Flat Foot Snatch Pull - EMOMx5 3 Pulls - 75, etc. Worked on staying over, contact w hips, catapult
Power Snatch - ~EMOM - 85x3, 90x3, 95x2, 105x2, (110x2)3, (115x2)2
WOD
8 min EMOM - 10 TTB - Round 1,2 unbroken. Then 6-7, 4-5... downhill. Made 10 for 6 rounds, then took extra 30 sec for 7 and 7.


Thursday -

Friday - Coach 5,6.

Saturday 

Sunday - 

Monday, September 11, 2017

Remember Sept 11

Monday - Coach 5am, barbell warmup
OHS - 75, 95, 115, 125
Snatch Balance - 75, 85, 95, 105, 115
Complex - 3 pause Snatch Pull + Snatch + OHS - 75, 85, 95, 105 - then
Snatch - 115, 125, 135, 135, 135, 145. Failed 2 @ 135, had to redo and pull more aggressive
Jerk - 2 sec pause x 2 - 125, 135, 145. Then single split jerk - 155, 165, 175, 175, 175#
Back Squat - 10@ 195, 8@ 210, 6@ 225, 8@ 210, 10@ 195
POST - 3 Rounds
10 alternating DB strict press - 30#
15 Bent over Row - 95#
15 Romanian Deadlift - 95#
Added some curls after 3x8@30#
Epson, cryo

Tuesday - slow warmup, 4min bike, stretch, ttb, jog
warmup - 10 alt press + 10 row + 10 rdl - 17#, 25#
WOD - 7 Rounds
400m run
12 T2B - 2:11, 2:17, 2:25or 2:15, 2:21, 2:22, 2:30, 2:30

Bench - 8@135, 5x5@155#. Added 5x5 single arm bent row 70# kb

Wednesday - Coach 5,6. 3 min bike, short bar warmup
Power Clean - 2reps EMOM - 135, 145, 155, 160, 160, 160, 160, 160. working on upper cut from hips
WOD - Part 1 - 5 min
50 wall balls - 20,20,10
AMRAP
12 Deadlift
12 Bar facing burpees - 2 + 5 = 53 reps
Rest 5min
Part 2 - 5min
35 wall balls - 15, 10, 5
AMRAP
9 Deadlift
9 Bar facing burpee - 2 + 12 = 48 reps
Rest 5 min
20 Wall balls - 20
AMRAP
6 Deadlift
6 Bar facing burpees - 3 + 2 = 38 reps (stopped 5 sec early, spent)
xover, epson

Thursday - Went in late for easy sesh. 1 mile run warmup.
Row - 3 Rounds
:30 @ 1:47, :30 rest
1:00 @ 1:51, 1:00 rest
1:30 @ 1:56, 1:30 rest
800m, 809m, 806m
  

Friday - Coach 5,6. 3 min bike, barbell warmup.
Front Squat - Pause 3 sec parallel, bottom, parallel - 3@135, 3@150, 3@160#
Snatch - Pause Deadlift (at knee) + low hand snatch (at shin, hold for 1sec) + OHS - 85, 95, 105, 115, 120, 120, 125# - really felt good, lats on, high pull, good punch
WOD - 21 - 15 - 9
Squat Snatch 95#
Chest 2 Bar
10:18. Snatch was 5, 5, 5, 6 singles; 5, 5, 5 singles; 5, 4. C2B - sets of 2, some 3.
2x8 wipers
Cryo, compex, late night drinking wine

Saturday -  feeling little rough. Mile run to warmup. Xover
WOD - partner Abby
30 Cal Row
20 DB Thruster 35#
30 Fake ski erg
20 Burpee Box Jump Over
21 - 15 - 9
Syncro OHS
Syncro TTB
19:32?
Then, alternating
Sled Push - down and back +90#
Double Unders - 50 - 40 - 30 - 20 - 10
POST - 3x10 25# GHD, then 3x10 25# back ext

Sunday - rest, bad owners meeting

Monday, September 04, 2017

GotG2

Monday - Labor day. 0600 solo sesh, 3 min bike, xover, barbell
Pausing OHS - 3@95, 2@115, 125, 135
Snatch Balance - 4x3 - 75, 95, 115, 135
Snatch complex - 3 pause Snatch Pull (3", knee, hip) + Snatch + OHS (pause in bottom) - 85, 85, 95, 95, 105, 105, 115, 115, 125x1, 135x1, 145x1 - snatch path felt great, lats were engaged
Back Squat - 10@185, 8@200, 6@215, 8@200, 10@185 - holy suck!
4 Rounds
5 Strict C2B
10 DB Bench Press -50#s
15 GHD situps
20 Back Ext.

Tuesday - Coach 5,6. warmup on bike, with 5am class.
WOD - 4 mins
400m Run
18 Cal Bike
15 HPC 95#
Max rep Lateral Bar over Burpees - 14
Rest 4min
4 Min -
400m Run
15 Cal Bike
12 HPC - 125#
Max Lateral Bar over Burpees - 7
Rest 4 min
4 mins
400m Run
12 Cal Bike
9 HPC 155 145#
Max Lateral Bar over Burpee - 13
Sucked. Was totally spent by time got to burpees, Em was pushing me. Got to cleans with 1:30+ most rounds. Had to drop bar at 5 on last round, had to rest with bar on others.
Double Unders - 4x50.
Cryo, compex

Wednesday - Coach 5. 400m Jog, class warmup 0600
Strict Lynne -
Max Bench - 155# - 6,7,6,6,6
Max Strict PU - 6,7,8,9,10
Post - Bring Sally Up Curls - just bar
Then some strict press, tri kicks, and curls with 30# db
Cryo

Thursday - Coach 6,7. Easy bike. then
3 Rounds
:30 @ 1:49, :30 rest
1:00 @ 1:54, 1:00 rest
1:30 @ 1:59, 1:30 rest
2389. 789 (141, 265, 382), 794 (140, 266, 387), 800 (140, 267, 393)
Clean Deadlift - 5@135, 5@185, 5@225, 3@275
  


Friday - Coach 5,6. 3 min 30 cal bike, 3 pu, 5 gmorn, 8 situp, 10 squats
OTMx5 - 2 Pause OHS - 45, 75, 75, 95, 95
OTMx5 - 2 Pause Snatch Balance - 65, 65, 75, 85, 95
OTMx5 - 2 Snatch Deadlift + 3 Flatfoot Hang High Pull - 95, 95, 105, 115, 115
High Hang Power Snatch - 7x1 - 2@85, 2@95, 3@105
Front Squat - 3sec pause at (1)parallel, (2)below, (3)parallel - 3@135, 3@140, 3@155#
WOD-
800m run
30 cal row
25 burpees
20 Power Clean & Jerk
8:17 - (screwed up and did 35 cal, ran 2:24) all singles on c&j
Cryo, compex

Saturday - 800m jog, scap, warmup.
WOD - Barbara
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats
3 min rest
31:26 - (3:35, 10:10, 16:59, 24:13, 31:26)
3:35, 3:35, 3:49, 4:12 (tore), 4:13.

5 Min at each Station:
Run with Slam ball 50# - 4 or 5 sets of 4 runs
Sled Push 80# - lots of down and back
Tire Flips - 40-50 flips?
Row Cals - 3x15 cals (1500-1700)
Dbag over shoulder - 70# - 3x10 @ 70, 1x10@100, 1x5@100
396 total reps, partner andrea and dawn

Sunday - Rest. Mow, Eat

Monday, August 28, 2017

HS Soccer season in effect

Monday - @5am class - 3 min bike, then barbell warmup
Sotts Press Snatch grip - 5x3 - emptyx2, 65#, 75#,
Snatch - 3 Pos. Pause Snatch Pull + Snatch + OHS - 80x2,90x2, 95x2, 105x2 - worked on lats active
Jerk Dip Drives 5x2 - 105, 115, 125, 155?
Split Jerk - pausing in bottom and catch - 105, 110, 120, 130, 140# - worked on hand width and active shoulder
Back Squat - 10@185, 8@200, 6@215# - ugh knees
POST - 2 Rounds
12 DB Box Step Ups - 35# - 6 each, 20" box
25 GHD Sit Ups
12 Sumo Deadlift - 185#
25 Seated banded rows

Tuesday - Coach 5,6. Row 500, lunge, 400, walkout, tictactoe w/max vs terry/jenn. Good warmup
WOD - Helen
3 rounds
400m run
21 KB sqings 53#
12 Pull Ups
8:41 - pushed harder, came out a little fast, run slowed a lot last round. pull ups were ok, need to stay on bar longer.
POST - 12 min AMRAP
odd - 40 dubs
even - 12 cal bike
TOAST! holy crap that sucked
Compex, Cryo, Epson

Wednesday - Coach 5,6. Bike 3 min, stretch, row 20 cal, bear crawl warmup
Pausing Overhead Squat - 5 sec parallel, 5sec bottom, 5 sec above parallel - 75, 95, 115, 135, 155
WOD
Part 1 - 5 min
50 Cal Row - buy in
3 Power Cleans + 3 Front Squats + 3 Push Jerks - 115# - 3 rounds + 2 reps
Rest 5 min
Part 2 - 5 Min
35 Cal Row - buy in
3 Power Cleans + 3 Front Squats + 3 Push Jerks - 135# - 3 Rounds + 3 reps
Rest 5 min
Part 3 - 5 min
20 Cal Row - buy in
3 Power Cleans + 3 Front Squats + 3 Push Jerks - 155# - 3 Rounds
POST - EMOM
Squat Clean - 135, 135, 145, 155, 165x3
Epson

Thursday - Rest, cryo.

Friday - Coach 5,6. Felt slow, tired. 3 min bike, empty bar, xover warmup
Front Squat 5sec down, 3 sec hold. -
135, 150, 160
135, 150, 170
135, 155, 175#
Muscle Up - practice, swings, no closer. Had high hip pulls, ground transistion, but no mu.
Snatch: High Pulls - 5x3 - 65, 85, 85, 95, 95
Muscle Snatch - 4x3 - 65, 65, 85, 85
Snatch Push Jerks (balance) - 3x2 - 95, 115, 135
Hang Power Snatch - 3@100, 3@105, 3@110, 3@115, 3@120, 125, 130, 135, 140, 145 -
150 Hang Snatch - couldnt power it.

Saturday - warmup-3min bike, 200m run, kb single leg dl 2x10 each, weighted box jump
WOD -
400m Run, 50 Wall Balls
400m Run, 35 Deadlift 135
400m Run, 20 Burpee Box Jump Overs
400m Run, 35 Deadlift
400m Run, 50 Wall Balls
POST - 4 Rounds
Max HSPU strict - 4, strict press 95# 5, 4 hspu, strict press 95# 4.
25 Banded Good Mornings
100m Kb front rack carry
Bob Evans after Wy foundations class.
Cedar Lake Winery

Sunday - Rest, bbq, epson salt

Tuesday, August 22, 2017

Barbell Ninja 2017 starts

Monday - Full rest day, epson bath, cryo, compex, foam rolling

Tuesday - Worked solo
Snatch - warmup felt ok, 95, 105, 115, 125, 135, 140, 145 - all felt pretty good, in hip, quick under
150 went ok, 155 felt great, hit under fast, but right arm gave out twice. Went to 160, out front on all attempts, some better than others, bigger pulls, stopped moving feet, fell apart.
Clean and Jerk - 135, 155, 175 - cleans felt good, jerks did not. 185 felt pretty solid, power clean. 195 clean was on, solid jerk. 205 clean was ugly and slow, jerk didnt happen. Went for 215 but not close.

Wednesday - Coach 5,6. Short bike, bar warmup
Power Clean Complex - High Hang, Low Hang, Ground + Split Jerk - 95, 115, 125, 135, 145, 155, 165 - felt snappy, worked on back leg bent on SJ, PC worked on timing, in hips, quick drop. Last set 175# - shifted down thigh more on high hang, felt slow, starfished catch. SJ was good
WOD - Tabata 1 round 4min
Deadlift 155 / Box Jump Overs - alternating
3x3 Deficit snatch grip deadlift.
CORE - 40 GHD Situps, 50 AbMat Situps, 60 GHD Back Extensions
Nordic Hamstring lifts - 1x12

Thursday -Rest day. Cryo, xover

Friday - Coach 5,6. Bike and short bar warmup
Tempo Front Squat - 135,140,155, 135, 140, 160, 135, 140, 170 - 5 second down, 3 second pause
WOD - 3 Rounds
10 C2Bar
10 Front Squat
10 Burpees
5:46 - went with 145, tried to keep it fast paced. had to break the c3b too much, but better.
Post - 5x3 flat foot snatch high pull - light 105-115
3x3 muscle snatch - 65, 75, 85
5x3 Hang Power Snatch - 95, 100, 105, 110, 115 - last 3 sets did 3x3 Behind the neck push press also.
Compex, no cryo.

Saturday - long slow warmup
WOD - 3 person team (patrick/em)
600m Sandbag run - share bag ~300m
70 Clean and Jerks - 95# (2x10)
600m Sandbag - 200m+100m
50 Clean and Jerks - 135# -
600m Sandbag run - 200m
30 Clean and Jerks - 155#
600m Sandbag run - 200m
POST -
3x8 close grip bench press 135#
3x10 (12) bent over rows - 135
3x16 - weighted situps (2@35#, 1@50#)
3x20 - glute extensions
worked on partner t2b and pull ups

Sunday - Track - 2 rounds
800m - +20sec 1 Mile pace (just pushed med fast), Rest 45 sec
200m sprint; Rest 90sec
600m - med fast pace; Rest 45 sec
200m sprint; Rest 90 sec
400m - med fast pace; Rest 45 sec
200m sprint
Rest 3 min.
Sucked, l hamstring strained, but felt good to push the run.

Tuesday, August 15, 2017

Greater Gateway Games 2017

Monday - under the weather, doing nothin, crossover, rest

Tuesday - Easy bike warmup
Sled Pushes - 90# 90', 180# 60', 270# 45', 360# 25'
WOD
Part #1
AMRAP 3:00
21 Calorie Row
21 Lateral Burpees over the Rower
Max Thrusters (75/55)  Butterfly Pullups - 12
Rest 3:00
Part #2
AMRAP 3:00
18 Calorie Row
18 Lateral Burpees over the Rower
1 Thrusters 95#, Max Butterfly Pull Ups - ?
Rest 3:00
Part #3
AMRAP 3:00
15 Calorie Row
15 Lateral Burpees over the Rower
1 Thrusters 115#, Max Butterfly pull ups - 12
Rest 3:00
Part #4
AMRAP 3:00
12 Calorie Row
12 Lateral Burpees over the Rower
1 Thrusters 135#, Max Butterfly Pull ups - 17
Burner, pulled hard on the row to stay with Patrick, pushed steady on burpees, did 1 thruster on his bar, then went to pull ups. tried the gymnastic grips with fold.
Right after tried Shuttle Run (5,10,15,20,25,30,35,40) - 1:40, legs were shot.
5 min cool down row
compex recovery.

Wednesday - Coach 5,6. 3 min bike, mini stretch.
WOD -
5 - 10 - 15
KB Swings
T2B
50 Cal bike (3:45?)
15 - 10 - 5
KB Swings
T2B
70# kb - 13:14.
WOD2 - 2 rounds
min 1 - 9 deadlift 185 (50%)
min 2 - 50 double unders
min 3 - 7 deadlift 195 (55%)
min 4 - 20 situps
min 5 - 5 deadlift 215 (60%)
min 6 - rest
Compex recover + strength, Cryo, Qdoba

Thursday -

Friday - Coach 5,6. Warmups, then couple times through burpee box jump overs, sled push. Also did some power snatch + ohs + ttb at 95# and 115#

Saturday - Greater Gateway Games -
WOD1 - hit 185 easy in warmup. Decided to go 195 to open, wasn't horrible, power cleaned, not the prettiest, but hit all squats. Then went for 205 and failed power, then failed full clean 2xs... Disappointed.
WOD2 - shuttle sprint - went great, paced out to cones, then sprint back.
WOD3 - only got to do 1 round, unbroken on barbell, then 10, 6, 4, 2, 2? not horrible.

Sunday -
WOD4 - flew through burpeebox jumps, had time to walk to sled, load weight, then fast push
WOD5 - 3x10 on DL, 10;5;5 on hscleans, and 10;10 on s2o? Push hard on ttb, even though we didnt have to.
WOD6 - started with 100 dubs, 96+4... 10,10,10 on thruster?, 10/10 each arm on kb snatch, wallballs were 15/15/15? - finished last on row... but pushed hard.
Tons of pizza for dinner.

Monday, August 07, 2017

Post Games High

Monday - tired, running late. partial warmup.
Sots Press - 2x3@45, 3@65, 3@75
Snatch - Power + OHS + Snatch - EMOM - 105, 115, 125, rest. 3 Rounds
WOD - Scaled nasty girls
30 Air Squat
7 Chest 2 Bar
7 Ring Dips
10 Hang Power Cleans 135
POST - EMOMx10 min
15 KB Swings 53# Russian
 Max TTB in 40sec - 10 each
Cryo - shoulder is sore! Also knee.

Tuesday - better warmup today 2x10ghd, back ext.
HSPU - kipping - 3 rounds - EMOM - 6, 5, 5.
WOD - 3 Rounds
500m Row
400m Run
Rest 3min
3:14, 3:19, 3:19. kept ~1:50 pace. Did an extra cool down set also
Messed with new sandbags after. 5 over shoulder 100/5 @ 70/ then 5@100
Cryo, Compex, Xover

Wednesday - Coach 5,6. decent warmup
Max Set strict pull ups - 15 (didnt try hard)
Back Squat 15 Rep Max - shorter warmup sets this time, 135x8, 185x5, was going to go 225 again, Abby bumped me to 230# - wasn't horrible
WOD - AMRAP 7:
Clean and Jerks 155#
*OTM – 7 Wallballs 30#
15 total - 3,3,2,1,2,2,2 - something like that.
Compex

Thursday - Rest, cryo. worked til 0200 wed night

Friday - Coach 5,6. Bike warmup, plate hops, short bbell
Clean Pull + High Hang Clean + Hang Clean - 105, 115, 125, 135, 145, 155, 165, 175#
WOD - 3 Rounds
10 Front Squats - 165#
20 C2B pull ups
50 Double Unders
12:43 - squats were rough, but doable, c2b went slow, 2s and 3s
POST - 3 Sets:
10 KB Suitcase Deadlifts, each side
20 GHD Sit-Ups
70,70,88# kb
Xover
Cryo

Saturday - bike + mini warmup, barbell
3 Sets
Max Rep Bench Press - 160# - 5,6,5
25 Back Ext
WOD - partner w/ emily
6 Cleans - 155
12 Burpee Box Overs
18 Thrusters
24 Cal Row
150 Dubs
24 Cal Row
18 Thrusters
12 Burpee Box Overs
6 Cleans - 155
Did cleans unbroken cycled! 7:14, full sprint
Partner Row - 5000m row switch every 250m - Sprint the rows (7xs) kept it under 1:40, round 5 hit 1:27 for couple pulls.
Gymnastic Seminar

Sunday -