Monday, April 21, 2014

Spring might really be here!!

Monday - Partner Skill (with Sam): 5 min: Max Double Unders - 393
Rest 2 min - 5 min 80ft Sled Pulls + 60# - 11 reps
Rest 2 min - 5 min Yoke Carry 80ft + 120# - 13 reps
SKINNY KAREN
150 Wall Balls
*Athletes must complete 50 good reps before dropping the ball or complete the 50 reps over again
14# wall ball - 7:53. first 50, rest, then 20, 15, 15, rest, then 10x5.

Tuesday - Rough day... Did 2x 20 min bike trainer, each with 10 min warm up, 6x10sec max spin + 10 sec max gear, 40 sec recover, then 5-10 min cool down. Before lunch did a 4.5 mile run @ 8:26 pace, hip is paying for it. Actually more the top of quad into hip flexor.

Wednesday - Skipped the skill work, it was sprints, just did mobility and row.
WOD
10 min EMOM - Alternating Movements
70% of 1 Rep Max
7 Deadlift - 205#
7 Split Jerk - 115#
Last round did 10 of each. 500m cool down row and more mobility.

Thursday - Morning ruck with the dogs, hip is still pretty sore. Did some planks before dinner.

Friday - Skill - 200 Meter Sled Push - started with 90# dropped to 45# after 25m, then back to 90 for last 25m. 4:47 then 900 Meter Run 3:55. Total time 8:42
PARTNER WOD
3 ROUNDS for TIME,REP and CALORIES
P1- 200 Meter Run
P2- Max KBS
Used 45# kb, got atleast 20 each round.
P1-Row for Calories
P2- 20 Burpees
Burpees SUCKED. Rowed at least 20 cals per round.
20 Power Cleans *Alternating every 5 reps
Used 95#, should have gone heavier. 21:xx total time.
PostWOD
6x 5 back squat every 90sec. Started 95#x2, 115#x2, 135#x2.

Saturday -

Sunday -

Monday, April 14, 2014

What a weight gain....

Monday -Skill - ZigZag Sprints x4, 16-18 seconds each
WOD
MOFO - 70% of 1 Rep Max
7 Back Squats 155#
7 Back Jerks 115#
8 reps each last round.

Tuesday - Bike trainer. 30 min before breakfast. Mainly easy, steady pace, minor gear increase. 30 min before lunch, 5 min of 15 sec max spin + 10 sec max gear. 3 more 15 sec sprints at end.

Wednesday - Skill - 15 min Sled Pull 45# (added 25# last 5 min) + Sled Drags 90#
WOD
8 min EMOM
2 Snatch Balance - 65#, 75#, 85#, 95#, 100#, 105#, 115#, 125#
THEN…
15 min EMOM
1 Hang Power Snatch
1 Hang Squat Snatch
Used 95#. Power snatch never really felt good. Full hang snatch felt great. Did 105# after 15 min, then 1 snatch @ 115#.
PostWod - 5 strict pull ups EMOM x 4

Thursday - Strength - e:90 sec 1 power clean, 3 front squats, 2 push jerk. Started at 65 worked up to 135, but failed on the jerks. Did last couple at 115 and 125.
Warmed up with 6am and sand bagged the 1 mile run, only did about .75 easy. Then the BDay WOD for John D and DJ.
WOD
4 Rope climbs
19 OHS - used 95#, left shoulder very sore.
30 Cleans - 115#
67 sit ups
47 wall balls
84 dubs
15:30.
Pig out post wod!!

Friday - bike trainer - 2 sets. 10 min warmup, 6x 20-25 sec fast spin, 40 sec rest, 5 min cool down. Then 3x 8 curls. 10 min warmup, 6x 10 sec fast spin, 10 sec high gear, 5 min cool down.
Before lunch, 8 rounds 30 sec plank each position, then 3x8 curls.

Saturday - 10k run w/ WRC 8:14 pace.
Hammer hero WOD
5 rounds
5 power cleans
10 front squats
5 push jerks
20 pull ups
90 sec rest
Rnd 1 - 0-3:15
Rnd 2 - 4:45-8:10
Rnd 3 - 9:40-13:58
Rnd 4 - 15:28-19:54
Rnd 5 - 21:24-25:44

Sunday - Ruck with the dogs 3.3miles.

Cancun, Mexico Bitches!

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