Monday, October 16, 2017

Getting nervous

Monday - 0500 class, 10min bike, junkyard dog, barbell warmup
Snatch - Extended warmup at 75/85, working on scoop, lats and good pull into hips
Then 3@115, 2@125, 135, 140, 145, 150 - all felt GREAT. Felt like I was patient, stayed in heels, and made great contact. 155 failed. Right arm could not get locked, all over the place, missed 7 times, attempted 160 and more of the same.
WOD - EMOM x 10min
12-14 cal row
3 Back Squat - 205, 215, 225, 235, 245. got heavy.
Crossover, cryo

Tuesday - 0500, coaching 6,7.
Power Clean (E2:00 x7 - 1 Pausing Clean Pull + 2 Power Cleans) Below Knee + Mid Thigh
Set #1 (On the 0:00) – 50% of 1RM CJ - 105
Set #2 (On the 2:00) – 55% of 1RM CJ - 115
Set #3 (On the 4:00) – 60% of 1RM CJ - 125
Set #4 (On the 6:00) – 65% of 1RM CJ - 140
Set #5 (On the 8:00) – 65% of 1RM CJ - 155
Set #6 (On the 10:00) – 65% of 1RM CJ - 155
Set #7 (On the 12:00) – 65% of 1RM CJ - 155 (75%)
Went a little heavier trying to reinforce at slightly heavier weight, past 155 usually gets sloppy, need to fix that.
WOD - On the Minute x 12 (4 Rounds):
Minute 1 – 10 Deadlifts 225#
Minute 2 – 20 Abmat Sit-Ups
Minute 3 – Max Calorie Assault Bike - 18, 15, 15, 17 = 65
Cryo

Wednesday - feeling sluggish, no energy, tired, went in solo. 500m row
Snatch skill work - snatch press under, snatch balance, drop snatch, full ext snatch.
Muscle snatch 3x3 75#, 1x3 95#
Power snatch + OHS - 3x2 75#, 2x2 95#
BTN Push Press - 2x3@95, 2x3@125, 2x3@135, 2x3@145
Front squat - 3@145, 2@185, 1@225, failed @245, 1@225#
Weighted Pull ups - 4@25, 3@45, 2or3@55, 2@65#
10min easy bike

Thursday - rest, crossoverx2

Friday - coach 5,6
Warmup cleans, tall jerks
Clean and Jerk - 95, 115, 125, 135, 145, 155, 165, 175, 185, 195, 205, 215 - failed the jerk, but PR clean

Monday, October 09, 2017

Lets keep getting better

Monday - bike, cindy, barbell warmup
Snatch - Warm-Up Sets
Set #1 – Power Snatch + OHS + Squat Snatch @ 80#
Set #2 – Power Snatch + OHS + Squat Snatch @ 90#
Set #3 – Power Snatch + OHS + Squat Snatch @ 95#
Set #4 – 3 Squat Snatches @ 115#
Set #5 – 2 Squat Snatches @ 120#
Set #6 – 1 Squat Snatch @ 130#
Working Sets
1 Repetition @ 135#
1 Repetition @ 140#
1 Repetition @ 145# - failed 1 attempt out front
2 Sets of 1 @ 150# - failed 1, got 1, then missed 3... fatigue?, then hit another 1 that felt great.
Cleans - Warm-Up Sets
Set #1 – 2 Power Cleans + 2 Front Squat @ 105#
Set #2 – 2 Power Cleans + 2 Front Squats @ 115#
Set #3 – 2 Power Cleans + 2 Front Squats @ 125#
Set #4 – 2 Squat Cleans @ 145#
Set #5 – 2 Squat Cleans @ 155#
Set #6 – 2 Squat Cleans @ 165#
Working Sets
1 Squat Clean @ 175#
1 Squat Clean @ 185#
1 Squat Clean @ 190#
2 Sets of 1 Squat Clean @ 200# - did 3 felt pretty decent. last on was way on toes.
Cool down on bike and Xover.

Tuesday - Coach 5,6 - quick bike, kb dl, sq, press warmup
Back Squat - 5@135, 3@185, 2@225 - warmup
3 Back Squats @ 245#
1 Back Squat @ 265#
3 Back Squats @ 245#
1 Back Squat @ 270# - happy made this, felt better than last week.
3 Back Squats @ 245#
1 Back Squat @ 275# - YESYESYESYES. Felt strong at this weight!
WOD - first wod since HOA
EMOM 10 min
even - 16 cal row
odd - 5 Deadlift + 5 Hang Power Clean + 5 Push Jerk - 95, 105, 115, 125, 125. Mistakenly thought I was done after round 4.... round 5 SUCKED!
Cool down 1000m row.

Wednesday -
Hang Clean work - tall cleans, working on meeting the bar, gliding under. Did triples.
Power Clean up to 165 good, 175 gets sketchy
WOD - AMRAP 8:
15 Abmat Sit-Ups
30 Double Unders
8 or 9 rounds + 15 situps - started as emom until 2 min to go.

Thur - Coach 7... girls class, lots of talking. Crossover Sym and bike easy

Friday - Coach 5,6,7, 8
Split Jerk - 1 pausing + 1 split jerk - 95, 115, 135, 155, 165, 175, 185, 195, 205 - failed pausing out front, but hit second jerk.
No time to wod. tattoo

Saturday - row 50 cal barbell warmup
OHS - worked to double at 175#, attempting to btn push press all weight. working on INTERNAL rotation for overhead
BTN Push press - triples @135 felt great, 145 was crap, 155 didnt happen
Snatch Balance - 95, 115, 135, 145 x 2 - still working on internal rotation from Thorokity
Angel Drops - bar, 65.
WOD - partner w/ em
400m Run (alternate each 200m)
6 Rounds of The Chief (3 Power Clean, 6 Push Up, 9 Air Squat) 155#
400m run
4 Rounds The Chief
400m run
2 Rounds The Chief
400m run
4 rounds The Chief
400m run
6 rounds The Chief
18:37 - took steady pace, easy run, all cleans touch and go felt great.
POST - banded quad squats 3x5. Crossover Sym.

Thursday, October 05, 2017

Who was driving that bus....

Monday - Rest, attempt recovery. Cryo late

Tuesday - Coach 6,7. Went in early to snatch. Didn't go well. worked up to 3x1 @ 135, failed 2 @ 145. Elbow was bad shape, everything felt slow and heavy, not getting to hips.

Wednesday - More rest, feeling worse. Epson, cryo, sushi.

Thursday - Coach 6.
Squats - 3@240, 1@255, 3@240, 1@265, 3@240, Failed 1 at 270.... too long rest, stuck at bottom.
Snatch grip deadlift x2 - 135, 185, 3x2 @ 225, 1x2 @ 245, 1x2 @ 275.
10 min bike cool down.
Went to Rodney about elbow, tricep work, popped number times.

Friday - Coach 5,6. Bike 3 min, barbell warmup
Jerk Drives - from blocks, 95, 125, 135, 155
Split Jerk - 1 pausing + 1 split jerk - 135, 145, 155, 165, 175, 185, 195. Felt better than has in a while. Elbow gave just a bit, put 175 out front instead of overhead, tweaked back.
Single arm rows - 4x8 60# db.
Tricep extension - 3x8 30# db (assisted elbow) + 100# dbag hold

Saturday - bike barbell
Power Cleans - started with complex, hang high pull + clean high pull + power clean. Felt odd, but trying to get higher in hip to catapult bar up easier. 2@85, 2@95, 2@105. Then worked up 135, 155, 175, 185 barely. Felt horrible after 155. came back down to 155 and 135. Felt better, but never as good as wanted.
Then random - bench rows - 5x8@135, static plank hold w/25# on back. Last 3 sets at 45# plate.
Then some abs, and banded kb squats to work quads.

Sunday, October 01, 2017

HOA 2017

Monday - Rest
Tuesday - Easy warmup
WOD - Part 1
In a 4:00 Window…
3 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks (95/65)
Time remaining, Max Calorie Row - 26 Cals
Rest 4:00
Part 2 - In a 4:00 Window…
2 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks (115/80)
Time remaining, Max Calorie Row - 31 Cals
Rest 4:00
Part 3 - In a 4:00 Window…
1 Round:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks (135/95)
Time remaining, Max Calorie Row - 38 Cals
Post - Some situps, banded rows, and kb pistols to box. Pulled right back/hip during pistols. Not good

Wed - Saw Rodney, 1" out of alignment. Worked on knee too, holy shit that hurt!

Thur - Saw Rodney again, more knee work, said hips were better. Back still hurts a lot.

Fri - Back still tight and painful. HOA Wod 1 starts!
Male Partners - 50 Thrusters 115#, Every minute 5 synchro bar over burpees
Then Female partners, then Male again, finish with females. - Round 1 did sets of 5, patrick did 6+
Second round, opened with 10-12? then went back to 5s, did more this round.

Sat - Wod 2 - 125 Toes2Bar - did 10, 10, 8or9, 9 or 10
100 Box Jump Overs - 2 sets of 20
75 Cal on Assault Bike - did 20 cal? cant remember if I did a second set
50 DB Shoulder to Overhead 50# - 2 sets of 10
250m row each

WOD 3 -
12 - 9 - 6 Synchro Clean and Jerks + Burpee Ring Pull Ups
Switch every set to Max cal on Ski Erg. Went easy 800-1000 cal pace on ski erg, till done with cleans

WOD 4 - Max 1 Rep Snatch - opened 145#, then 155#, missed 165# 3 times, disappointed, right elbow is weak link.

Sun - Last WOD - Part 1 - 6 min cap
200m sprint each
10 Single arm squat snatch - 50#
2 min transition
21 - 15 - 9
Synchro Goblet Lunges
switch, then Synchro Pull Ups
then, 50 Deadlifts - did 10
50 KB Swings - did 20 +?
50 Wall Balls - none (hung)
100 Dubs - did 11, tripped, then 10 more.
Pair not working must hang from bar -

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.
Cryo

Thursday - Rest

Friday - Coach 5,6. No warmup, moved, banded squats
Front Squat - 2 sec pause + front sqt - EMOMx7 - 135, 145, 155, 175, 185, 205, 215#
WOD - 5 Rounds
20 Cal Row
10 Thruster 95#
9:48 - all thrusters unbroken. easy pace on row.
Cryo, Compex

Saturday - mini warmup, xover, bridges
WOD - 10 min AMRAP
7 Clean and Jerks Synchro - 135
100m run
7 HSPU
4 Rounds + 7 and run.
Cleans - 2 power clean + 2 front squat - 105, 115, 125
2 Squat Cleans - 135, 150, 160
3 singles @ 170, 1 @ 185, 1@190
Lift Up 4 Autism event, couple sets of pull ups warmup, didn't do wod.
Did some yoke walks, +140, +180, +270, +320, +360, +410, +450 (i think last one)

Sunday - Went to Uncharted. Xover, band, barbell warmup
Pausing Power Snatch + OHS + Snatch - 75, 40kg, 45kg,
Couple doubles, pausing + snatch. And some high pull + snatch
Finished with some doubles built by 2.5kg and 1.5kg to 60kg, 65kg, 68kg missed one, 70kg missed 2
WORK- hard punch, RIGHT arm! chest through, be fast!
Back Squat - 3@235, 1@250, 3@235, 1@260, 3@235, 1@265#

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