Monday, January 27, 2014

Sooooo ready for summer.

Monday -Warm up - 7 burpees every 30sec x 6. Skill - 10min EMOM 10 Wall Balls 30# + 5 88# KB swings - after round 1 dropped the wall balls to 8.
WOD - 10 min time cap
1,000m Row
Then AMRAP
5 Pull Ups C2bar
10 Push Ups
15 Air Aquats
5 rounds + 8 reps. Did the row in 3:43, good push, faded a bit in last 200m. Did the chest 2 bar in singles, but got great pop, really got up to the bar!
Post Wod - ATTEMPTED "Bring Sally Up" using 115#. Oh My Miserable Legs! Staying in the bottom of the squat like that is extremely tough! Had to bail early. Did a couple more pause squats at 135#.

Tuesday - Easy day! - EMOM 5min 5-7 ring dips + 5 24" box jumps. Skill - Cartwheel practice
WOD
Max reps at each station:
1. HSPU
2. Air Sqt
3. KBS
4. Ring dips
5. Wall Balls
6. Dubs
7. Power cleans
8. Muscle ups
9. TTB
Took it really easy today, low intensity.

Wednesday - Focus - EMOM 5min - 6 pull ups + 5 box overs 30". Skill - 1 RM Split Jerk. EMOM 6min.
Started at 65#, worked up to 170# new PR. Attempted 175, not under bar fast enough, right should restrited from full lockout, so missed it. Feel like I can get that.
WOD
AMRAP 12 min
12 OHS 95#
12 burpee bar overs
5 rounds + 6. All but the last round were unbroken ohs. Squat snatched the first on all but last round also. Felt great overall today. Post wod did some shoulder mobility and band pulls.

Thursday - Focus - EMOM 5min 10 push ups + 25 dubs. Skill - 5x5 on 3min Front squats. 120, 160, 185, failed at 195 after 3, finished with 190#, new PR.
WOD
5 Rounds
21 Wall balls 20#
15 box jumps 24"
9 pull ups
13:04.
PostWod - 5 transitions with blue band. 2x5 green band pulls

Friday - Focus - EMOM 5min 6 HSPU + 6 TTB. Skill - 1RM Snatch EMOM 6min. Not a very good day for snatching. Worked up to 125, but only got it once... numerous fails. Did not have it. Skipped the wod to work on snatch more, but not very productive... should have done the wod. Even tried to some bent over rows and strict press... press was weak as well. Body might just need a rest.

Saturday -

Sunday - SuperBowl!

Monday, January 20, 2014

Another cold blast

Monday -Skill - 15 min EMOM - 1RM Power Snatch. Worked to 120#, failed at 125# twice.
WOD
5 RFT
5 DB Thrusters 40#
8 TTB
11 KBS 55#
8:16. Good weight, kept pushing. had to break up the TTB for safety of hands mainly. Thrusters were with a little pause after 3.
PostWod - worked on MU transitions. C2bar pu. 3x10 back rows.

Went for a 3 mile run before dinner, 8:30 pace.

Tuesday - Mega wind and more snow and ice, too sketchy to drive in. Yoga and Ab work.

Wednesday - Skill - 20 sec L hold + 20 DU. Strength - EMOM 15 min 1RM Clean&Jerk - worked up to 155#, attempted 165 but failed.
WOD
16 min timer
Row 2500km
max rep burpees
Row - 9:50, 75 burpees.
Went back to clean/jerks. 115, 135, 145, 155, 160. Got 165 clean, but failed the jerk. Right shoulder did not have it.

Thursday - Skill - EMOM 5min - 10 jump split lunges + 10 V ups. Strength - E3 min - 5x2 OHS - Worked up to 155, but dropped it standing up the second squat. Moved up to 165, old pr, got it. Attempted 170, but did not get full depth.
WOD
40 Double Unders
21 Ring dips
21 Chest 2 bar pull ups
40 DU
15 Ring dips
15 C2Bar
40 DU
9 Ring dips
9 C2Bar
40 DU
Did half strict pull ups and scattered some kipping each round. Ring dips were 2 or 3 at a time. 10:23?
PostWod - worked on OHS some more. Could not get 165 back over head, struggled about 4 or 5 tries. Switch to Dead lift and back squat. 5x5 135, 155, 185, 205, 225.

Friday - Skill - EMOM 5min - 225 ft sprint + 75 ft bear crawl. Strength - 10min - 10 wall balls 30# + 2 rope climbs.
WOD
3 reps every 15 sec x 16 rounds
Power Snatch
Power Clean
Thruster
75#. Missed 3 reps of snatch, 0 cleans, 4 thrusters.
Post wod did 5 - 10 MU transitions with purple band.

Saturday - 13.1 OPEN WOD
17 MINUTE AMRAP
40 Burpees
30 Snatches 75#
30 Burpees
30 Snatches 135#
20 Burpees
30 Snatches 165#
10 Burpees
MAX Snatches
Made it through second set of burpees, gave 135 a try a couple times, never got it. Dropped weight to 125#, got 7 done. After the wod, continued to snatch, new PR 132#. Almost able to get 133, but missed 5 tries. Shoulders are thoroughly smoked.

Sunday - Took the dogs for a morning ruck, close to 3 miles. Then before dinner took Charlie out to ICC. Trail was completely muddy and tore up from horses. Walked the edge for most of it, then bailed to the road, and got in maybe 1.5 mile or so.

Monday, January 13, 2014

Please try and deload this week!!!

Monday - Skill - Muscle up work 5x2 attempts. Strength - 5x3 Every3 min Deadlift. 185, 225, 255, 275, 285#. PR
WOD
3 RFT
75ft Burpee Broad Jump
15 Clean & Jerks
75ft HS Walk (75 sec hold)
15 V-Ups
Used 95#. First round of c&j were horribly slow and awkward. Never got into a rhythm, mainly did singles. And most had to reset for the jerk.
PostWod - worked on muscle up transitions on rings w/ blue band. 5 rounds of 3 red band Xs.

Tuesday -EMOM 5 - 10 sit ups, 8 push ups. Run.

Wednesday - Skll - Every 1.5 min for 5 rounds 7 pull ups + 15 air squats.
Strength - EMOM 10 min 10 kbs. 88#kb.
WOD
AMRAP 10 min
26 Double unders
14 wall balls 20#
2 Front squat 155#
5 + 40. Front squats felt good, first couple rounds were easy. Last 4 wall balls always the hardest.
PostWod - muscle up skill work. band transitions and cross band pulls.

Thursday - Yoga in the morning. Easy run before lunch. 7 miles @8:33. Crazy windy day. Started off cold, sun came out mid way and heated up, then the finish was super cold and really windy!

Friday - EMOM 5 - 3 pull ups + 3 dips, 8 air squats. Then Skill - 5 Rounds 5 Pull ups, 8 GHD back, 5 Ringdips.
WOD
40 pistols
40 HSPU (1 mat)
40 Walking lunges
40 pull ups
40 air squats
13:21. Pistols were steady, hspu started with 11, downhill from there. ended with a couple 3-5 rep rounds. Kipped the pull ups for time sake.
PostWod - worked X bands 5x4 each, plus muscle up transitions blue band.

Saturday - Cold run, but a pretty good one. Got there late, so played catch up (which meant no warmup mile... bah.) Ran the hilly course, so really pushed it up and down. caught up with the group just before 3 miles, turned just shy of the road end to run with Jeff and Tim. Heading back we stretched the pace a little, negative splitting the last 3.2. Felt good, wasn't super fast yet, but definitely a push from what I have been doing. 6.2 miles @8min pace.

Sunday - Easy yoga in the morning. Did 10 kb swings and 12 sit ups during commercial breaks during the Broncos game!

Tuesday, January 07, 2014

Snowmageddon 2014!

Monday - At home WOD
5 Rounds
10 KB Swings 55#
15 Walking Lunges w/ KB
10 V-Ups + 10 Sit Ups

Tuesday - Skill - 10 min EMOM
Heavy KBS - 88#
WOD
7 MINUTES AMRAP
1 Power Snatch
2 OHS
1 Snatch Balance
Used 95#, got 9 rounds+1. Worked on power snatch after. Last couple felt real good. Worked up to 120#, made 125, but was not clean or pretty.

Wednesday - Skill - 10 MINUTES: 100 Double Unders, 10 Dead Hang Strict Pull Ups, 40ft Handstand Walk, 10 Ring Dips, work on Muscle Ups. Then did 5 min EMOM 7 ring dips + 20 DU.
WOD
4 RFT
21 Double Unders
15 HSPU 4” Deficit
9 Back Squats
20:34. Used 175# for squats. Attempted to do deficit, wasn't working. Had trouble doing regular hspu. Used ab mat for all but last round. Did most of last round with no pad!
Post wod did more work on muscle up.

Thursday - Rough day, rest day, really tired. Did some yoga in the morning and planks before dinner.

Friday - Skill 10 min: 10 Strict Pull Ups, 10 Ring Dips, then worked on Handstand Walk and Muscle Ups.
WOD
FOR TIME:
Buy in: 1500 Row (3:45)
5 ROUNDS
15 Ball Slams 30#
7 Front Squats 135#
14:xx - This was rough, couldn't catch my breath. Wanted to use heavier weight, but glad I didn't. Squat clean was decent, but the rest of the front squats were hard to get through.

Saturday - Muscle up clinic. Some new drills. Sitting on floor, big hip drive. Reverse muscle ups (down). Work on pull to hips, violent sit up.

Sunday - Nice 7 mile run. Lots of ice patches in town, affected pace some, but pushed it when I could. Energy dropped after 5 or 5.5.