Monday, June 30, 2014

'Murica! Freedom!

Monday - Skill - Clean and Jerk. 20 min EMOM. Stayed light, got some video . Couple reps felt MUCH better on pulling into body. Worked up to 155#
WOD
3 RFT
12 Burpee Box Jumps 30"
10 CTB Pull Ups
6:49 - Did singles on the C2B, but hit all of them. Some of the box jumps were sketchy.
PostWOD - Burgener back squats - 10x2 221#. Felt good.

Tuesday - Skill - Dead lift 5x2, 225#, 245#, 265#, 285#, 295# PR. 300# failed.
WOD
20 min AMRAP
200m Partner Tire flip
made it 400m in 20min. Tire was too light.
10x10 push ups before bed.

Wednesday - Easy Day - 5.5 mile run 8:40pace. Planks. 10x10 push ups

Thursday - Skill - 5x2 Snatch Pressing balance 95# (did this incorrect. should be slow, bar stays, press body low.) Then 10x2 Hang Snatch @ 105#.
Burgener Front Squat - 10x3 @ 185#. Felt much better today.

Friday - Firecracker 10K 48:xx. Ran the first 5k with Wy, had his normal breakdown at 1.25mi, so we walked for a bit. Then picked it back up and he finished strong. Felt good through the next mile and half, started feeling the legs bad then. Watch band broke and had to back track for it, crazyness. Put everything I had into the last .5 - 1 mile. Still had pretty good kick for the run around the field to finish.

Saturday - 3 Rounds, 1 min each station, 1 min rest end of round.
Double Unders
DB Snatch 50#
Box Overs 24"
Hang Squat Clean 65#
Situps
409 total reps, actually got more reps on last round. Dubs were horrible. Rnd 2/3 did 43/53 in first 30 sec... then managed 3-4 in the last 30. BAH! Box jumps were the worst, or at least scariest!
Did Mobility after wod, worked on squat depth, rolled out inner thigh and quads.
PostWOD - Bear Complex (almost emom) - Power clean + Front Squat + Push Press + Back Squat + Push Press. First 8 rounds @ 105#, then 2 @ 115#, then 1 @ 125#.

Sunday - 3.5 mile ruck with dogs. Rest day.

Monday, June 23, 2014

Week of the Clash

Monday - Skill - 10 min 1 rep max weight Pull up. did ~46# with 2 vests on.
WOD
5 RFT
7 Hang Power Snatch
12 OHS
Used 65# for 4 rounds then did 75#. Should have used 75 whole time. 8:15 was a slow time either way.
PostWOD - Burgener Squats 10x3 @ 196#. Felt good and easy. went every 2:30.

Tuesday - Speed work. 15 rounds 200m (100 down and back) 1 min rest.
1 - 34
2 - 35
3 - 36
4 - 33
5 - 36
6 - 36
7 - 37
8 - 38
9 - 36
10 - 38
11 - 35
12 - 35
13 - 37
14 - 37
15 - 36
8:59 total time running. 33 sec = 4:25mi pace, 38 sec = 5:05 pace. Average 36 sec = 4:49 pace.
A little residual soreness from yesterday squats. Finished up w 1 mile cooldown + 42 push ups.

Wednesday - Rest - Ruck 3.35 with dogs. 5 min planks before lunch.

Thursday - TIRED, legs are still pretty sore, hammys especially.
PreWod - Burgener front squats - 10x3 @ 195. Program was for 205, but struggled last week, and they did not feel any better this week, so went lighter. Made it easier this week, struggled on last set.
WOD - 400m sled drag +90#, 10 pushups every stop. Started with 120# for about 75m, legs were dead. dropped to 110# through about 150m. Then dropped to 90# for the rest. 11:55 time with 5 or 6 stops for push ups.

Friday - Partial rest. Heavy ruck with the dogs, 3.35 miles.

Saturday - Clash of the Classes 2014!
WOD1 - 400m run + 10 burpees. 4 xs. DP wins.
WOD2 - 80 kb swings + 80 1 arm db thruster. Partner with Dennis. Move the weight 10 yrds every 10 reps. D started continued to swap out. DP wins.
WOD3 -
WOD4 - Team Sled push races. 50 yrd down, 50 back. Head to head. Dennis and me.. only won 1 or 2 /5.
WOD5 - Final Team wod,

Sunday - Rest Recover. Easy walk with dogs. Easy 1.7 mi run with Wy.

Monday, June 16, 2014

Keep on keeping on!

Monday - Burgener Back squats 10x3 @ 215#. 3x3 strict pull ups.
WOD
21-15-9
Power Snatch 95#
Bar Facing Burpees
10:21. Snatch felt decent, 5s first round, 4,4,4,3 second, 5+4 last. Did some 115# snatch before wod, but not able to string many together, so dropped to 95.

Tuesday - Run day, supposed to be speed work. Esay 2 mile warmup, ended with a couple strides. Planned on 5x1000, legs were feeling sluggish, so decided on 6x800.... only did 3x800. Tried to hit close to 3:00 time for 800, then 3:00 rest. barely able to get the 800 in time. Had a phone call at 7, but feel like just looking for an excuse to stop. Wish I had pushed through atleast 1 or 2 more... rest the legs and try another day.

Wednesday - Skill Strict Press 5×5 E: 2 min, round 4 did 85#x4, so finished with 75#x5.
WOD
400 Run
30 Burpees
400 Run
30 Wall Balls 25#
400 Run
8:51. tried to keep pushing on the runs, burpees were 15,10,5. wall balls were 3x10. Had some sharp hip pain during the run.
PostWOD - Burgener front squats. 10x3 @198, these felt impossible. First 5 rounds were 198, then dropped the last lift of round 5 and had to reset. Dropped weight to 195, still had a drop and started going 2 reps, rest bar, then 1 rep. Pretty ugly work.

Thursday - Rest day - 3.3mi ruck with the dogs. 5 min Plank holds before lunch.

Friday - Skill Gymnasty - 10 min AMRAP
10 Jumping Split Lunges
10 Lateral Jumps 24"
10 Wall Climbs
10 Ring Dips - subbed pull ups
2 rounds + 13.
WOD
EMOM COMPLETE:
10-­1 Squat Snatches
1-­10 Burpees
Started with 75#, after 1st round had to drop to 65# just to stay close. Missed round 2 changing weight, so started with 9 during round 8. Finished all rounds, some rounds went over time. Crazy trying to speed through squat snatches. ran a  400m cooldown.
PostWOD - 6-7 push ups emom 10 mins.

Saturday - GORUCK! light. 2pm. Good Livin'.

Sunday -

Monday, June 09, 2014

Week 4 of Berg

Monday - Skill - Strict pull ups, 3 rounds + 20# vest. 5, 4.5, 4.
Burgener - Back Squats, 10x3 - 206#. Did 6 rounds during class, finished 4 rounds after.
TEAM WOD
15 MINUTE AMRAP
75ft Sled Push + 90#
Teamed with Marlon, 29 total. I did 14 times.
Legs are wasted.

Tuesday - Rest day. Walked the hood before breakfast, planks before lunch.

Wednesday - Deadlift 5×5 E :3 min - 225#, 245#, 255#, 265#, 275# PR.
WOD
500 Row (1:46)
50 TTB - scaled 25 TTB + 50 sit ups
50 HSPU - 30 w/1 ab mat 20 w 2 ab mats.
400 Run
16:47, lot of time shaking out the arms.
PostWOD - Burgener Front Squats, 10x3 @ 192#. These were ROUGH. Betting on the back being sore.
Nice walk while wy was at xcountry practice.

Thursday - Easy run, 4.6 miles @ 8:37

Friday - Strength - OHS 5×5 E :3 min - 115, 125, 135, 145, 155 only made 4, started swaying too much to stabilize the shoulder.
WOD
800 Run
50 Ball Slams 30#
50 Push Ups
50 Double Unders
50 DB Snatches 45#
14:16? The run was great, pushed the pace with Alex. Could have gone heavier on ball slams, did 25 unbroken, then 10, 10 , 5. Arms were dead for push ups, made almost all 5 rep sets. Dubs weren't happening, multiple sets. Snatches felt good, could have done heavier, did 5x10.

Saturday - WRC run, Peine hills course. Did 8 miles @ 8:20 pace. Easy 2 mile warmup before, finished fast, mile 7 @7:34, mile 8@ 7:53. No lifting, legs are pretty done.
Soccer tryout, Go Prospects Premiere Black! Then walking around the outlet malls with the fam.

Sunday - Went for an easy bike, first time outside this year! Headed west on north outer, then back on south outer. 21.5 miles @ 17mph avg.

Monday, June 02, 2014

June is here

Monday -
TEAM WOD
PART 1:
20 Pistols
100ft Sled Push +45#
50ft Handstand Walk
50ft Sprint
PART 2:
50 Front Squats 95# (10,10,5)
50 Burpees on #45 plate (14,11)
50 STO 95# (10,10,5)
 PART 3:
150 TTB - did couple sets of 5, then finished with 3 sets of 10 abmat situps.
Teamed with Chad and Alex. Felt miserable, no strength, and everything hurts... shoulder, foot getting worse.
PostWOD - 10x3 back squat @ 200#

Tuesday - Speedwork. 2 mile warmup easy, 8:42 mile1, 8:01 mile 2 because of pickups and strides near the end. 7x400m every 4min. Walk/jog 200m cool between.
1:18 - pace started too fast
1:19 - pace drops steadily.
1:19
1:23 - big drop off here, from 5:00 up to over 6:00 to finish
1:23 - looks to be more consistent mile, but finish pace was around 6:00.
1:23
1:22
1.25 mile cool down easy.

Wednesday - Skill - 5 min EMOM
Buy In: 30 Burpee Jump Over #25 Bumper
WOD
20 min find: 1 rep max Squat Snatch
Worked up to 130#, failed 135.
Then
20 Minutes EMOM:
1 Squat Snatch used 115#
3 pull ups
PostWOD went right to 135# and nailed it! New PR! Attempted 137 missed, then failed 2 attempts at 135.

Thursday - Rest day. 3 mile ruck with dogs.

Friday - PreWOD - Did Burgener Fr. Squats, 10x3 @ 180#
Skill - handstand hold 1:00, then headstand hold 45 sec.
Buy In for time:
100 Double Unders  - 1:58, didn't string many together
WOD
20 min find 1 RM Squat Clean - worked up to 175#, new PR. Attempted 185 couple times, too afraid to get under it. Should be able to get it, bar is high enough.
 THEN
 20 min EMOM
 1 Squat Clean 140# (80% 1rm)
 3 HSPU kipping w/abmat

Saturday - SuperHero Dash 5k with Wy. Total melt down for him, BUT pretty sure it was his fastest time so far... maybe throwing something at me during the race helped... 26:30!
Then headed to a sandbag workout with Keenan, Sam and DJ. Started with 4 rounds of 40sec on/20sec off - Ring tuck hold, heavy tire flip, 100# sandbag clean + burpee, 120# sandbag drag. 1 min rest. Finished with a complex along the tiered wall, clean the 100# bag up throw on wall, get on top of wall, set bag on partners shoulder, get down, broad jump to next spot (person with sandbag does walking lunges.) Fun time working out.

Sunday - Back was a little sore from the sandbag. Started with a cup of upgraed coffee with MCT oil mixed in. Then took the dogs for 3.9 mile ruck!