Monday, October 27, 2014

Scarry week... boo.

Monday - Skill - Max Reps burpee lateral jumps - only did 15.
WOD
20 min: 1 RM Push Jerk - 170#. Went for 175 twice, but just couldn't get it.
PostWOD: 3:30 min - max Cal row. 69 cals! Glutes were on fire.
Strength - Burgener Squats - 10x3 @ 207#. Felt easy.

Tuesday - GOOD DAY!
Skill - Max Height Box Jump - 39"! Think I could have hit 40, but chickened out.
Also worked on max dubs, weak showing of 42, and max hspu, shoulder only wanted 10, but they were rx kipping.
Strength - 1 RM Deadlift - BOOM! 315#, and did it 2 times! Went for 320, but not quite there. Pretty happy with double body weight!

Wednesday - easy day. 8x8 rows, 4x6curls, ran 1.75 mile with wy and jackson.

Thursday - Skill - Max time Handstand hold on wall - 1:45, rested then another 1:00.
WOD
1 Rep Max Bench Press - 165#.
CashOut - 2min max air squats - 84, went easy trying to warm up legs
Burgener Front Squats - 6x2.... supposed to be 222, started at 225, had to drop. Did 4x2 @ 205, 2x2 @ 215#.

Friday - 70 bro sesh - 12x1 deadlift 285#. 6x3 single arm strict press 35# right,  20# left,  plus cycled xband pulls.  3x10 good mornings 75#. 5x5 one arm ohs 53# kb. Finished off with 3 sets of 15 high wall balls, and did a couple with 25 and 35# slam ball.

Saturday - Wild in the Woods trail run with Wy. Freezing temps, but had a great time. We ran super easy just keeping it fun... until the last quarter mile, had to open it up, fly by a couple people, then have our sprint battle to the finish! He won by a nose. We both took second in age group, which was crazy. Rest of the day was pizza, then Sports Fusion for putt putt and some 2v2 bbal fun.

Sunday - rest day.

Monday, October 20, 2014

Message: encrypted. Do Not Proceed.

Monday - Skill - E: 2.5min 5×5 Push Press, went light left shoulder is bad. Worked up to 115#.
WOD - 5 RFT
bear crawl around rig
40 air squats
40ft handstand walk (attempts)
16:00ish.
Burgener Squats - 10x2 @ 231#. Felt good.

Tuesday - Skill - E: 20sec for 16 int - 2 strict pull ups. For 13 rounds used +10# wall ball between feet.
WOD - 3 RFT
50 KBS 55#
30 wall ball 20#
12:55 - Did Russian swings, went unbroken on first set of kb, felt that. Wall balls took a lot out of me! This was a lung burner!
Strength - Deficit Dead Lift - 3x5 185#, 3x5 205#, 3x5 225#

Wednesday - 4.5 mile loop through town, 8:36 avg.

Thursday - Skill - Hang (power) Clean 10min EMOM 3 @ 125#
WOD
15 Burpees
Then
2 Rounds:
10 Clean and Jerk 95#
5 Pull Ups - 10 Pushups - 15 Squats
5 Pull Ups - 10 Pushups - 15 Squats
Then
50DU or 150 Singles
200m Run
9:45 - had to do c&j singles, transitions are bad.
Strength - Burgener Front Squats - 5x3 @ 185# + 5x3 @ 190#. Felt good! (Of course it did, it was a step back week.....)

Friday - Bro Sesh!
Metcon (AMRAP - Reps)
3-4 Big Sets of Chin Ups - 3x9 reps
Deadlift (7 x 1 85% 3" def) - 275#
Front Squat (7 x 1 85% ) - 205#
Metcon (AMRAP - Reps)
15 Fast reps of Burpee C2B pull ups. Working on speed
Metcon (Distance)
15min Jog, with Vest - 1800m - first half with vest, second with sandbag on shoulders.

Saturday - Oly class. EMOM 10 min - Complex = clean, front squat, push press. worked up to 115 -120#. 10 min to find 1rm Clean&Jerk. Can't remember exactly, want to say 165-170. Think I hit 165 and failed on jerk for 170#. Then 5xc&j @ 135#.

Sunday - Rest. soccer with wy.

Monday, October 13, 2014

Memphis BBQ, oh and soccer.

Monday - Strength - E: 15sec for 16 int - 3 Deadlifts - 185#. Missed 2 round,  made up at end.
WOD *34 minute time cap
Buy In: 1980m Row
1. 12x Dead Lift 115
2. 12x Pushups
3. 12x Clean 115
4. 12x Sit-ups
5. 12x Front Squat 115
6. 12x Air Squats
7. 12x Shoulder To Overhead 95
8. 12x Walking Lunges
9. 12x Back Squat 95
10. 12x Burpees
17:41. Row was the worst part. Aye the dead lifts in skill legs were shot. 

Tuesday - Strength - E: 2.5 min 5×3 OHP - worked up to 85#, failed at 90#
WOD
21­-15-­9
box jumps
burpee box overs
6:14. 24" box. Rebounds on box jumps, jumps for box overs... took a toll on quads. Had to do step overs after first round.
Post - Burgener Squats - 10x3 @ 205#. Felt pretty easy. Left knee is still sore.

Wednesday - Rest. Did 4 min planks. Need to take a break. Started monitoring HRV, and it has been low and red, telling me not to train.

Thursday - Warmed up and did 5x3 cleans. 135 first 2, 155# rest. Added some squats in too.
Burgener Front Squats - 10x3 @ 205#. Supposed to be 215. Did first round 215, second round 210 but failed at 3 so dropped weight.

Friday - EMOM 10x10 push ups. Then 5x8 rows. Travel day to Memphis.

Saturday - Rest. Walked the hotel stairs, planks.

Sunday - Went for a 3.6mile run near the hotel.

Monday, October 06, 2014

Miss running, but my hips don't lie.

Monday - Not gonna lie, pretty sore from the whole weekend. Skill E: 20sec for 16 - 1 Muscle up. Mainly just muscle up work, did not make every interval. Worked between ring transitions with blue band, and bar mu with blue and red band. Neither were very great.
WOD - 12 ROUNDS
:30 MAX Wall balls
:30 REST
Used 25# wall ball, made 10 reps every round except one of 11. 121 reps total.
Strength - Burgener Squats - 10x3 @ 222#. Felt heavy! Left hip was pretty sore.

Tuesday - 2mi solo ruck. EMOM 10 min odd - rows, even - press. Added couple rounds of curls. 4 min planks before dinner.

Wednesday - Jump rope speed test - 82 (87 still high). Skill - E:20sec for 16 int - 3  pull ups. Made it through 8 rounds strict, then went kipping.
WOD - 5 Rounds
:45 max cal row - 15 + 12 + 15 + 15 + 15 = 72
:15 REST
:45 max double unders - 46 + 47 + 46 + 37 + 44 = 220
:15 REST
:45 max ring dips - 10 + 10 + 10 + 10 + 9 = 49
:15 REST
341 Total reps.
Post Wod - Will need to do Burgener tomorrow, did some clean and jerk practice. 2x95, 2x115, 2x135, 2x155, 1x165 (split jerk). Failed at 170.


Thursday - Went in just for Burgener Front Squats 10x3 @ 207#. Failed on last rep of last set. Left knee was not happy. Zombie Night.

Friday - Late night, slow morning. Went to 70 for 6am. Worked on OHS, worked on form, not weight. Then 2 rep hang snatch. Worked up to 120#, failed at 125#.
WOD
21-15-9
Front Squat - 95#
Pull Ups
4:51 - went VERY light on the squats since knee was hurting from thursdays squats.

Saturday - Early class at 70. Started with EMOM 10min even - 5 strict-ish chest-2-bar pull ups odd - 5 strict ring dips. C2B were just shy of making it, used red band for most. Ring dips put a lot of pressure on the left shoulder, not happy.
Then worked Snatch push press up to 125#. Finished with snatch balance up to 100#??? not sure. Did some hang snatch work after.

Sunday - rest.