Monday, August 25, 2014

Holy Hotness Batman!

Monday - Strength - Paused Front Squat (6 x 2 (3 @ 155#, 3 @ 175#) 3sec pause – 3 Box Jumps Between Set)
WOD
Buy In 400m Run or Row
21-15-9
Toes To Bar
KB Swings 53#
Buy Out 400m Run or Row
Did the run first, because there were not enough rowers, still pitch dark out made the run slow. Forearms were spent during the wod. Did 5, 4, then all singles for ttb, first set kb unbroken, then 8,7, then unbroken. The row at the end was miserable, no power to pull with arms. 10:10

Tuesday - Skill - Max Ring Dips - got 9 before shoulder really started hurting. Finished out the 30 with red band. Strength - 1RM Front Squat - Did 5xZombie squats, 5xPause squats, 5x 1.25bounce squat @ 115# first. Then worked up to new PR 226#

Wednesday - 1 mile in morning. 21-18-15 30# db shoulder press and push ups. 1.8 mile ruck before dinner.

Thursday - Skill - Max Pistols - Only did 31, could have kept going.
Strength - 1RM Power Clean - Worked up to 165#. PR. Even did power clean and jerk @ 145#
Post - 4 rounds - 12 ghd sit ups.

Friday -
Metcon #1 - 15min EMOM
Even - 100m Farmer Carry 53#
Odd  - 20 Weighted Sit-Ups 45#
Rough one!
Metcon #2 - 12min AMRAP
5 Pull Ups
10 Thrusters 45# bar
100m Sprint
8 rounds + 15 reps. completely spent! Round 6 had to drop pull ups after 4, hands just couldn't hold on after the farmers carry.

Saturday & Sunday- Battle for Courage

Monday, August 18, 2014

Summer week, hot and humid

Monday - Strength E: 30 for 8 min 2 Squat Cleans @ 95#. 1 from floor, 1 from high hang.
WOD
50 Dbl unders
12 Pull Ups
40 Dbl Unders
12 Pull Ups
30 Dbl Unders
12 Pull Ups
20 Dbl Unders
12 Pull Ups
10 Dbl Unders
12 Pull Ups
6:xx? I think. Dubs were all unbroken, pull ups not so much.

Tuesday - Strength E :20 for 18 intervals - 2 Squat Snatch @ 75#. Felt good.
WOD
3 Rounds
20 pistols
15 HSPU
10 box overs 24"
9:27 - used 1 ab mat, but found out I am leaving my neck bent coming down from HS, need to look out and keep spine aligned and stronger neck.

Wednesday - 3.5 mi ruck with dogs

Thursday - 10 min EMOM push ups, 4 min planks, curls and bent rows

Friday - Strength - E :20sec 18 int - 2 Hang Squat Snatches @ 70#. Missed 1 round when bar started floating out. Got back to better form.
WOD  4 Rounds
21 box jumps 24"
15 push ups
9 TTB
8:03 - TTB were all singles, strung 4 together before wod, but could not during.
PostWod - 5x5 front squat 135#, 165#. 3x5 OHS 135#. 2x10 ghd sit ups

Saturday - 5K run, 21:xx. Then judging clinic. Worked on 3 rep OHS, worked up to 165#. Oly class 7 rounds of 2 Hang cleans 1 from P1, 1 from P2. Pretty sure hit a PR of 155#. Then SOTS press, 7x3, worked up to 85#, failed on 90.

Sunday - 3.1 mile ruck with dogs.

Tuesday, August 12, 2014

Back to HotLanta.. new group... and middle school!

Monday - Early morning meeting. Planks, 10x10 push ups, and some curls. Ate a ton!

Tuesday - Strength - Power Clean (10min EMOM 4 @ 75%) - 115# x 5 125# x 5
WOD - Mississippi
10min AMRAP
5 Wallball 20/14
5 Hand Release Pushups
15 Situps
11 rounds + 17 reps.

Wednesday - Planks and push ups at hotel, then walked to work 1 mile. Did the stairs 4 or 5 times, then walked back to hotel and to dinner.

Thursday - Mini hotel workout, 5 squats, 5 curls, 5 press, 20 hip raises 40# DB. 5 rounds, switched squats and 1 leg dead lifts. Then ran the stairs, by 2's 10 flights, 5 times. Then walked to work, and did stairs 4 times.

Friday - WOD
200 meter run
30 back squats 95#
200 meter run
25 back squats 115#
200 meter run
20 back squats 135#
200 meter run
15 back squats 155#
200 meter run
10 back squats 175#
200 meter run
5 back squats 195#
200 meter run
18:53. The squats got heavy quick, and could not make up time on the run, it was everything just to keep the legs moving. Tough one!

Saturday - Judged the wod 2 time, did not get to do the wod. So stayed for Oly lifting. Did snatch complex Snatch Dead lift, P1 muscle snatch, P2 power snatch, full squat snatch. Used 75#, muscle snatch was limiting factor, could do all other movements at 95#. Then did front squat work, 3 zombie squats, 3 5sec pause squats, 3 bottom of squat explosions. Fun work.

Sunday - Rest.


Monday, August 04, 2014

Soccer practice has begun

Monday - Strength - Burgener Back Squat - 10x2 @ 215#
WOD
Run 400m
50 Wall Ball 20#
Run 200M
50 Sit Ups
Run 100M
50 Push Ups
9:50, push ups were the longest, 10, 8, 2, 5, 5, 5, 5, 3, 2, 3, 2.... seemed to take forever.
PostWOD - 5x3 Push Jerk, from the ground, power clean it up, then 2 jerks. 115#

Tuesday - No skill work, Burgener warm up..?...
WOD
100 meter sprint x2 20secs
200 meter sprint x2 42sec
400 meter sprint x2 1:17, 1:11
600 meter sprint x2 ?,?
800 meter sprint x2 2:40, 2:50
* REST 1 minute between rounds after last person finishes.
Ran with Sam and Dennis... very wet out. Even with some extra rest time, not enoungh rest to push full out on the intervals. 6 and 8s were just a mild fast pace.

Wednesday - 2 mile ruck with dogs. 10x10 pushups emom, 8 min planks before dinner.

Thursday - WOD - shuttle run relay
25ft, 50ft, 75ft, 100ft. 3 people, switch runners each leg of shuttle (instead of running full shuttle each person)
PostWOD Strength - Burgener Front Squat - 3x1 @ 225# (attempted 230 after, but failed) 225# new PR.
Breakfast post wod!

Friday - Started with 500m row for time, 1:38.1. Felt strong first 250, started to slow with 150 left, and completely lost form and control for last 100, slowed a ton. Rest 5 min then did another row instead of 400m run to give calves and achilles a break. Second 500m row was horrible. Legs had nothing left, 1:50 or slower was all I could manage.
WOD EMOM 10 min
10 wall balls - 5@20#, 5@25#
Post wod - worked on behind the neck strict press, max was 85#, did a couple sets of 5 @ 75#. Also did axle dead lift @ 205# (bar + 4 45# plates.) 5x5.

Saturday - Oly Practice - Burgener warm up. Snatch work, up to 125, possibly did 130#. Then Clean and Jerk practice. Worked up to 155#. Was able to power clean 145#, but felt off doing full squat clean.
Then dropped the car off, jogged 3 miles to 370 park for rehab wod. 10! KB swings, 50ft sprint, burpees.
Started to walk back to the car, but Jeff picked me up.

Sunday - 3.5mi ruck with the dogs, heavy ruck. Shoulders sore.