Monday, May 27, 2013

Memorial Day.... and Murph

Monday - Memorial Day Murph
1 Mile Run
100 pull ups
200 push ups
300 air squats
1 Mile Run
Actually did 21 rounds (so 105, 210, 320...) Sucking wind on the runs, but broke up the other movements perfect to keep pushing. After about halfway, did 5 pull ups, 5 push ups, 7 squats, 5 push ups, 8 squats. Finished in 33:22.

Tuesday - 6x5 all grips of strict pull ups, then 2 sets of max reps in 1 min. Had nothing left for max sets, did 14 and 9. Then did 3 rounds sled push 90# for max distance. Legs were shot.
WOD - (I did 21-15-9 by mistake instead of 3 rft)
TTB
OHS - 95#
11:49? Finished last 4 with 115#. TTB just not able to string them. Did 1 mile with Sam after class.

Wednesday -snatch complex
WOD
10x2 hang snatch, only did 10x1, but added some rounds after.  Most of the wod with 115-125#. Just could not put up the 135#

Thursday - 1 RM Push Press - worked up to 135#, failed at 140#
Row 1500 - 5:48
15 Bar MU - box and 15# plate
Row 1500 - 5:58
First row felt tough, but ok. Glutes were fried, ad apparently arms were too. Got 1 MU from box, then failed at 4. Added 15# plate and finished them off trying to do groups of 5. The last row was miserable. Struggled to keep it steady and finish under 6 min .
Ran 2 miles after class.

Friday - Front rack walking lunges - 115# - These were tough! Had to go slow. Did 3 or 4 laps alternating with Sam.
10x2 Thrusters EMOM - 115# (tried 125, but too much on the lat/shoulder)
did 2x2 back squat and 5x5 dead lift 185# after class.

Saturday - Open WOD 11.5
20 min AMRAP
5 Power Clean 115#
10 TTB
15 Wall Balls 20#
Got through 7 rounds plus 5 PC and 9 TTB. Ran 3+ miles before the wod.

Sunday - Funday with Y. Walked the truck show, played some b-ball, laser tag, putt putt.

Thursday, May 23, 2013

Man City v Chelsea

Monday - Working on chest2bar pullups. Then tabata V-ups and wall climbs. total of 50-something V-ups
WOD
5 RFT
7 HSPU
12 Back Squat - 145#
11:26? - Squats were getting heavy, had to break them up a lot. Worked on some TTB after.

Tuesday - Did 2 rounds of max strict pullups, 13 round 1, 11 round 2. Worked on clean and jerks for skill.
10x2 EMOM Clean and Jerk
Used 135#, but did not make 2 reps every minute, so did 15-20 total. Form is getting WAY better. Focus on keeping chest up, eyes ahead, weight on heels, faster through the pull. Get a good position 1 jumping set first. And pull BACK.
Max kipping pull ups in 2 minutes = 33. Tried to do tabata-ish.

Wednesday - Did ab work in the morning and a short 2 mile run before lunch. Headed to the Man City v Chelsea practice downtown.

Thursday - 100m/200m sprints alternating EMOM. These were rough, really feeling some pain in the ab/hip. Had to sit a round out and cut a 200 in half.

WOD
10x2 EMOM
Push Jerk
Started 95#, 115#, 125#, 135#, 140#. Did 1 at 145# after, then a couple clean and jerks at 95#.


Firday - Strict chest to bar pullups, EMOM, 3,4,5,6,7,8. Then worked some on HSPU and the kip.
WOD
4RFT
5 HSPU
9 DLift 205#
6:05 - deadlifts felt good, first two rounds unbroken, then 5+4. Added a  fifth round after.

Saturday - Karl's Birthday Team WOD
31 minute AMRAP
5x25yd Sled Pushes-160# added to 75# sled
82 Double Unders

25 Pull-Ups
Teamed with Jake (who was not feeling well, stomach issues). 6 rounds + 5 sled and 22 double unders.
Just kept pushing!


Sunday - Rest and eat. Wyatt had his first track meet, 6:30ish in the 1500. Then went to the zoo.

Tuesday, May 14, 2013

Post Ruck Weak...er week.

Monday - Probably could have gone another day of rest, but wanted to get the body moving and flush some gunk.  Did 2 x max attempt mixed grip pullups. Only managed 9 on both attempts. Then skill work on Power Cleans. Supposed to do 1RM attempt, but kept the weight light to work form. Still not feeling like it should. Need more explosion or something. Thommy had some tips like setting up just like a vertical jump. Worked up to 145#. Sure on a better day I can go a bunch higher.

Tuesday - Tired today, and upper back is still sore... but overall feeling better. 1RM attempt on overhead press. Not a lot of strength today and only made it to 105#, failed at 115 and 110.
WOD
EMOM for 7 mins
7 Burpees
7 KB Thrusters 35#
Missed 14 reps during wod, made up for it with 28 reps after... much easier without the burpees before it.

Wednesday - Tabata pullups, different grips, 34. Basically did 2 wods:
WOD1 10 min AMRAP
50m sprint relays (5 person)
4 Burpees each trip.
We were just able to complete the burpees when it was time to sprint again, talk about no rest.

WOD2 10 Min AMRAP
Yoke Butcher Pushes + 60#
3 person team. This was a quad burner! Crushed the legs!

Thursday - Rest. Ab work before dinner. Missed getting in a run. Boooo.

Friday - Tabata hollow body rocks, right side plank, left side plank. 5xpullups each grip
2 minutes each + 2 minutes rest
Max HS hold - 1:45 - right shoulder gave out first...
Max Ring Rows - 19 + 2 fails
Max DoubleUnders - 105
WOD
400m Farmers Carry 70# KB
3:12 - 1 drop? or 2.

Saturday - Workout in the park! And a killer wod...
WOD - 5RFT
with 16# wall ball
5 Push ups
10 Squat cleans
15 Sit ups
20 Overhead walking lunges
Run down Fox Hill and back up!
23 minutes

Sunday - Went for a bike ride with Y and L, 6 miles around Quail Ridge. Then went for 1 lap run... didn't feel too great, legs were heavy. Hip was VERY sore and in pain later.

Monday, May 06, 2013

May the strength be with me...

Monday - Skill work on pullups, 7x4 slow decent pull ups. Then 1RM work on back squat. Worked up from 135#, 165#, 185#, 205#, 225# PR! Then failed on 235#, 230#, and another attempt at 225#.

WOD
5 RFT
12 Push Jerks 95#
10 Burpees
9:42 - had a couple fails on the push jerks, really slowed me down.

Tuesday - 1RM work on deadlift. Worked up to 270# new PR! 185, 205, 225, 245, 265. Then failed 275 and 270. Came back and got 270.
WOD
Wall climb
200m Run
Wall climb
500m Row
Wall climb
200m Run
4:20 - Fast, easy wod... although legs felt like jelly after the squats and dls.

Wednesday - rest... just found out doing Go Ruck this weekend. Redemption.

Thursday - 1RM work on front squat. Worked up 135, 155, 175, 185, 190... then 200# new PR!
WOD
3RFT
12 deadlift
9 back squat
7 push jerk
6:44 - Used 115#, still heavy for the push jerks. Moved well through the DL and most of the squats. Did first 2 rounds of PJ without dropping bar, couple breaks. Last round had to drop at 4, then finish.

Friday - Rest Day and prep for tomorrows Go Ruck!

Saturday - GO RUCK! Holy Hell, this needs its own post.

Sunday - Mothers Day = REST and RECOVER! Nice walk with the fam, and plenty of ACRT!