Monday, November 24, 2014

Thanksgiving week! Eat all the things! Carbs!

Monday - 1 min max situps, 2x75ft wheel barrow walk, 1 min max situps. Got 35 and 34.
Skill - 3 mins max box jumps - 68.
Strength - work up to 1 rep max Push Press. 10 rounds, only able to get 130#, failed at 135.
WOD
3.5 mins - max Push Press with 50% 1 RM
Used 65# and got 39 reps
Burgener - Back Squats - 10x2 @ 225#. Felt good.

Tuesday - Drop in at StC to see Cegon. Deload week, did 3x5 back squat 40,50,60% (125,145,165)
WOD - Jackie
1000m row (3:40)
50 Thrusters 45#
30 Pull ups
9:05 - had a chance at 8 min but pull ups disappeared and had to go 1 and 2 at a time.

Wednesday - Weighted Pistols 5-5-5-5-5 (worked up to 35# kb)
Bench Press (6 x 3 145#) + Super Set: 2-4 Strict Toes 2 Bar
Metcon - 3-4 Big Sets of Butterfly Pull ups, did 4-5 each round.
Metcon WOD
5 Rounds For Time:
12 Kettlebell Swings 53#
50 Double Unders
8:24? Dubs were not there today, plus arms felt like lead.

Thursday - Thanksgiving Day WOD
Earn Your Pie - Team FGB style
5 Rounds of 1 Minute Per Exercise and NO Rest Between Rounds

Wall Ball  20# - partner holds squat
SDHP 75# - partner holds plank
Box Jumps 20" - partner holds hollow rock
Push Press 75# - partner holds onto bar  hanging
Row (Calories) - partner holds superman
Team with the youngin Adam, 542 reps total. 134, 104, 104, 95, 105.

Friday - Clean (5 x 3 75%) - used 135#
Super Set with 2-4 Strict Toes 2 Bar between Squat Cleans
Bench Press (5 x 5 75%) - used 135#
Metcon (Weight)
6 min to work up to a 3RM Weighted Pull ups - worked up to 35#, made 2.5 reps with 40#
Then
6 Minute EMOM of 10s/50s of Pull ups - 30 reps total.
Strength - Burgener Front Squat - 185x3, 205, 225, 2x1 @ 235#, failed third rep, did 1 more 225#

Saturday - Easy day. 1.5 mile warmup + 500m row.
Jerk Balance (5 x 3) 2@115#, 3@125#
Split Jerk (Set of 3reps, set of 2 reps, set of 1 rep x 3)
Set 1 - 105x3, 115x2, 125x1. Set 2 - 115x3, 125x2, 135x1. Set 3 - 135x3, 145x2, 155x1. Then 175x1, 185# x1 New PR. (Just missed 195... should have had it!)

Sunday - 1.5 mile ruck in neighborhood before futsal. Rest

Monday, November 17, 2014

Once again... time keeps on ticking.

Monday - Skill - Split Jerk 9 x 1 - hit 175#, but felt a little off, so went with 90% and did 165#
Metcon (Diane)
21-15-9
Dead Lift 225#
HSPU
9:14 sec, new PR. Deadlifts went better, 11, 5, 5. Tried to get as many as I could before going to singles. HSPU dropped off fast, really felt tired after the jerks.
Strength - Burgener Squats - 6x1 @ 245#.

Tuesday - Skill - E:15sec for 16 rounds - 3 wall balls - 25#. No missed reps.
WOD - 5 RFT
12 DB Push Press
12 KB SDHP
30# db and 62# kb. 5:10, just kept steady. Went easy weight, lighter day.

Wednesday - Did some of 6pm class, hand stand should touches, then E:15sec for 16 rounds - 4 pistols, no missed rounds.
Strength - Burgener front squats - 10x3 @ 205#. Struggled, but made it.
Oly class - 16 rounds of Clean and Split Jerks - worked up to 165#, felt pretty good, really worked on pulling back and getting wide on jerk. Then 5x3 snatch with feet in landing position, not moving. Worked on speed, got to 125 I think.

Thursday - Dead tired. Busy day at work. No mobility.

Friday - Metcon - Bring Sally Up - Back Squat 95# *song "Flowers" By Moby - Missed 6 rounds, finished them after as front squats.
Metcon2 - 12min AMRAP
10 Ball Slams 35#
10 Push Ups
10 KB Swings 53#
7 rounds + 12 reps -- suck fest.
Strength - 9x1 5" deficit dead lifts 285#

Saturday - Snatch work, then 20 min Every 2min - 1 snatch. Worked up to 135 and hit it 2 - 3 times, then finished with 140# PR. Failed first attempt, made it on second. Felt good.
WOD - Metcon
21 - 15 - 9
TTB
Burpees
6:18 - strung first 8 ttb, then had to do singles...bah!
Went home then to Oly class.
More snatch work. Warm ups included snatch from floor, back squat, stand up and press.
6x Snatch + snatch below knees + snatch above knees 60%, 65%, 75%
6x2 - Snatch dead lift - started 145 up to 195.
Ended with 1 min overhead hold 95#. Walked 6 steps forward, backward and both sides. Also did a 20ft overhead carry with the yoke (185#)
After, 5 mile walk to the car dealer... and it rained.

Sunday - rest.

Monday, November 10, 2014

They are lucky I like curry!

Monday - Skill - E 20sec for 16 int - 2 HSPU - Used 1 ab mat, missed getting 2 reps on 2 rounds.
PARTNER WOD
4 RFT
250 meter row
1 rope climb
5 deadlifts 225#
11:xx - Went with Chad, never really had to wait on the other person, so just kept going. First row was ~1:39 avg... way too hard. Dead lifts felt fine, all unbroken, could have gone heavier.
Strength - Burgener Squats - 10x3 @ 216#. Easy work.

Tuesday - Went to 5pm class. Veterans Day and Armitice Day, doing the WOD Armitice.
Skill - E: 15sec for 16int - 3 reps hang snatch. Used 75#, missed 4 rounds, just gets too fast and wanted to stay with good form. Used 2 plates at feet to trigger pulling back.
WOD - ARMISTICE
9 MINUTES AMRAP
100 ­meter sprint
11 sit­ups
11 air squats
*add 11 to the sit­ups & air squats for each additional round
Made it through 4 rounds plus 100m run.

REST 2 MINUTES

9 MINUTES AMRAP
100 ­meter sprint
11 push-ups
11 box jumps
*add 11 to the push-ups & box jumps for each round
Made it through 3 rounds plus run and 10 push ups.

Wednesday - Went to late Olympic lifting class. Got there early, mile warm up + 500m row. Before class - Burgener Front Squats. This didn't go well. Supposed to be 6x2@229#... failed at 225. Did 4x2 @ 205 and 210#, 3x1 @ 215.
OLY Class
Complex - position1 clean + position2 clean + full clean. Worked by 10 to 155#, attempted 165 and failed, last lift success @ 160#.
Complex - Full snatch +  position2 snatch, position1 snatch + ohs. Worked by 10 up to 115#, tried 125 and failed, ended with 120#.

Thursday - Pretty tired and sore. Rest day. Did a couple sets of row to work on the shoulder.

Friday - Skill - E: 15sec for 16int - 3 kipping pull ups. Only managed 2 on 6 rounds.
WOD
15 MINUTES AMRAP
21 wall balls 20#
15 box jumps 24"
9 ring rows
5 rounds + 15reps. Killer. Kept pretty steady on wb, trying to do 14+7, should have broke more. Sam did 8,7,6. Box jumps were good, rebounding most of them. Ring rows got tough quick, tried 5,4 for a couple rounds, then 5,3,1 or 4,3,2.
Strength - 5x5 Deadlift @ 225#. 2@265#

Saturday - Rehab saturday, 1.2mi warmup, 1000m row.
WOD
4 ROUNDS of:
4 MINUTE AMRAP
5 DB push presses
7 burpees
9 DB front squats
*REST 1 minute between rounds
Used 30# db, 12 rounds + 4 reps. 
Then had Oly lifting class. Did a long Burgener warmup snatch and clean. Snatch balance practice with bar. Then a complex 4x full clean + below the knee clean + above the knee clean. Worked up to 145#. Think we did something after that... Finished up 10 minutes working on 3 rep front squat, made 210# new PR. Also did 2x4 good mornings @95#.

Sunday - Rest

Monday, November 03, 2014

India.... come in India.

Monday - Early call so headed to 70.
Metcon (Weight)
10min EMOM - 1 complex per min
3 Deadlift 135#
2 Hang Cleans 135#
Started first 2 rounds with 115#, then moved up to finish out the rest at 135#
Metcon (Time)
21-15-9
Front Squats 135#
T2B
8:08, felt ok, broke up squats 10,11 then 9, 6, then 9. TTB were all singles.... can never string them together in a WOD.
Strength - Burgener Back Squat - 10x2 @ 235#.

Tuesday - HRV was red today, should have skipped, but busy sched this week, so,,,,
Skill work on headstands, 5x20sec on/40 off. Skill2 Metcon - E15sec for 16 rounds - 2 ring rows feet on box. After about 8 rounds it was more like 1.5.
WOD 10 min EMOM
5 DB burpee cleans 35#
MAX rep ball slams 35#
62 ball slams total. Start strong, but db cleans went to crap quick, back should be sore later. 12 first round, 10, then 6 to 2. Tried to get 5 or 6 each round, but was rough.

Wednesday - Change of plans, went to 70 bro-sesh. 1500m row warmup.
1 Rope Climb Every 30 Seconds for 4 minutes, did 8-10 total.
Front Squat 7x 2 195# Super Set with OH KB Carry 35#
Metcon - Tabata Hollow Rocks, 12, 12, 12, 11, 11, 10, 10, 10
Metcon (weight) - 5 min EMOM of Power Cleans 15s on 45s off. Did 3 each set, 125#, 130#, finished with 135# (4 on last set), all touch and go except last one.
Metcon (Distance) - 15 Minutes medium paced jog with Ruck. Covered 2000m.
Skipping Burgener.....

Thursday - Pretty tired. Did 2 mile ruck with dogs.

Friday - Worked on kicking up from headstand to wall 6x2. Skill - E:15sec for 16 int - 3 Front squats @ 85#. Kept bar in front rack through round 6, then dropped every 2.
WOD
21-15-9
pistols­
thrusters
sumo deadlift
Used 85# for wod, but shoulder was screaming after 3 thrusters. Did only front squats for 21 and 15, struggled through last 9 thrusters. Back is a little sore.

Saturday - EMOM 10 - Even: 8 ring dips, Odd: 5 strict C2B. Used red band for both.
Snatch Pull (5x3 90-100% of snatch.) - worked up to 155#
Snatch Balance (Snatch balance 5x3 (speed under the bar)) - worked up to 125#
Metcon (Time) - 50 burpees for time. 2:30.

Sunday - All rest... except the stress.