Monday, May 26, 2014

Memorial Day, remember our lost Heroes!

Monday - Memorial Day Murph up at 70! Did it with the 20# vest. 49:50!

Tuesday - Tired and sore from Murph, but had to get in the squats. Attempted tabata ring tuck holds, only made 6 rounds. Completed 10x3 squats every 2 min @ 195#.

Wednesday - Went for a walk before breakfast. 5 min planks before lunch. Easy 3 miles before dinner @ 8:42 pace.

Thursday - Skill - ring holds. 1 min, dropped for 20 sec, then 40 sec.
WOD
50 DB Snatches 40#
800 Meter Run
10x50ft Sled Push 90#
1,200 Meter Row
5x50ft Yoke Walk 2@ 80# (too light) 3@180#
50 DB Squats 40#
25:32? This was rough, still sore from Murph.
PostWOD - Burg, 10x3 front squat 180#. Tough, but made it.

Friday - Morning walk, then ruck with the dogs. Did 5x7 push press and some curls.

Saturday - Morning run with WRC, 5.5mi.
TEAM WOD
5 MINUTES AT EACH STATION *1 Minute to rotate
Ball Slams 35# (39 reps)
Deadlifts 205# 40 reps
KBS 55#
Burpee Jump onto 45# plate
Double Unders

Sunday - Nice hot 3.5 mile ruck with the dogs. Shooting range, bad eating, and mowing before bed.

Friday, May 23, 2014

Another travel week

Monday - Core work, then max handstand hold, 1:40.
WOD
TABATAs
Front Squat
Push Press
Burpee Over DB
TTB - did ab mat sit ups.
Thruster
*Rest 1 minute between each movement
Used 35# db's. Rough one but kept pushing.
PostWOD - 10x3 Back squat @ 75% - 185#
Headed to airport, Atlanta trip.

Tuesday - Did some V-ups and push ups before breakfast. After dinner, did some easy work in hotel gym. 4x8 30# curls. 4x8 35# behind head tricep press. 4x5 machine front squats 80-95#

Wednesday - nothing really.

Thursday - Flight home. Hit the afternoon class xfit. Skill - tuck holds on bar. Strength - Deadlift 5x2, 205, 225, 245, 275, 285#.
WOD
8 MINUTES AMRAP
10 Pistols (left leg)
40 ft HS Walk
10 Pistols (Right Leg)
40 ft HS Walk
Just short of 2 rounds, hs walks were just 2 step attempts over and over.
Mobility post wod, worked on left shoulder.

Friday - Skill - Tabata tuck holds on rope. Strength - 10x3 Back squats, 6 @ 195#, then after wod finished 4@ 205#.
WOD
5 MINUTES AMRAP
5 ROUNDS
12 KBS 55#
7 Burpees
*Rest 1 minute after each round
19 + 3 total. Most rounds were 4 + some kb swings til last round.

Saturday - Carry the Fallen ruck downtown. Did 12-13 miles with Wy. He did great! Pretty tired after, ruck sack was 28#, feet were dead!

Sunday - Rest.

Monday, May 12, 2014

Mayday... Mayday....

Monday - Partner Skill - 2x 400 Meter Row then 400 Meter Run.
WOD
E:45 for 20 INTERVALS
1 Back Squat *75%
Used 185 for first 10, then 195 for 5, then 205 for last 5. (3850# over 15 minutes.)
PostWOD
Work up to heavy power snatch, made it to 120#... weak. Then every 45sec for 30 rounds @ 80%.
Used 95# x 30.  (2850# over 22.5 minutes)

Tuesday - Run. Warmup, then pushed 1, easy 1, push 1. ~8 min avg pace 4.3 miles. Mile 2 and 4 low 7 min/mile. Tabata tuck hold. Then did 30 min easy on the bike trainer before lunch with 3x8 curls.

Wednesday - Skill - Tabata rope tuck holds.
WOD 5 Rounds
5 Thrusters 95#
10 TTB
15 Box Jumps 24"
20 OHWL 45#
25 Double Unders
18:08. Scaled pretty well. Did good rebounds on box jumps, and did all but last round unbroken on dubs.
PostWod: 7 Rounds 5x e:90 sec Deadlift 225#.

Thursday - Skill - Banded Air Squats 20, 10 hold at bottom, 20. Then tabata tuck ups.
WOD
E:40sec for 30 Intervals
1 Hang Squat Snatch *75% of 1 Rep Max
Started at 95# for 10, added 2# somewhere in there. Then 100# for next 10, added 2# near end. Then 105# for last 10, added the 2# for last 2. Did 2 at 115# after time.
PostWOD
EMOM 5 min - 4 strict pull ups w 20# vest
EMOM 5 min - 10 push ups w 20# vest
EMOM 5 min - 15 air squats w 20# vest

Friday - Rest day. Rode the trainer easy for 30-40 min then 4 min abs. Easy 3 mile ruck with the dogs.

Saturday - 6.75 mile fig 8 course with WRC. Y had fun run, so ran 1 mile with him, then played some kick ball. Headed to TNT for Oly lifting class.
5x3 e:90 sec 3 snatch P1 65# - 95#
5x3 e:90 sec 3 snatch P2 95# - 125#
5x3 e:90 sec 3 snatch pulls 145#
5x3 e:90 sec 1 clean + 3 push jerk 65# - 105#

Sunday - Rest day.

Monday, May 05, 2014

Back from ATL

Monday - Skill work on bottom of squat, 5x40on, 20 sec rest.
Regional WOD 3
3 Rounds (16 minute time cap)
50 Pistols
7 Ring MUps - Sub-2 strict pull ups+4 push ups. Started w/4 ring dips first round, shoulder was in pain.
10 Hang Power Cleans 115#
Made it through 1 round + 58 reps (1 hpc). Completed the rest after time.
Post WOD - 3 x 150ft farmers carry, 70# db's.

Tuesday - Run: Easy 2.5 mile warm up to track. 400m @ 5:35, 400 easy, 400m @ 5:35, 200 easy, 400m @ 6:05, 200 easy, 200m @ 4:55, 200 easy. 2.5 mile cool down super easy.

Wednesday - Skill: TGU - 35#x2, 40#x2, 45#x2. Rope climb work
REGIONAL WOD 5
10 ROUNDS
1 Legless Rope Climb - Did 4 weighted pull ups
200ft Sprint
Ended with a 400m run with the vest.

Thursday - Regional WOD 6
50 Cal Row
50 Box Jump Overs 24"
50 Deadlifts 160#
50 Wall Balls 20#
50 Ring Dips - scaled w/ band
50 Wall Balls
50 Deadlifts
50 Box Jump Overs
50 Cal Row
36:25. Made it through the ring dips and back to the wall balls in the 21 min cap, and to the deadlifts at the 25 min. Last row was around 4 minutes and 800m to get 50 cals. Sould not manage a ring dip with left shoulder.

Friday - Really sore from past 2 days. Decided not to go train today, even skipped the easy run. Took the dogs for a 4 mile ruck. Did I mention I am sore. Yowza.

Saturday - 6.6 mile figure 8 course with WRC, 7:51 pace, pushed it! Then headed to xfit.
WOD
10 min AMRAP
10 KB swing 55#
10 ball slams 30#
10 wall balls 20#
5 rounds + 20. Took a few too many breaks, started the music, etc.
Post WOD - worked on snatch. Hang power snatch, 3x65#, 3x75#, 3x85#, 3x95#, 2x115. Had to switch to hang squat snatch. Last hang squat @ 115#. 2 attempts @ 125 failed.

Sunday - 3.5 mile ruck with Y and the dogs. Mothers Day lunch and movie.