Tuesday, April 28, 2015

April showers lead to May showers.

Monday - Not feeling 100%. 500m row warmup
Power Snatch 7 x 1 90% - 120# - couple fails and misses, but some were WAY better hitting hips!
Yoke Carry 6×50′ Yoke/Barbell Carries - 295#
10min To work Free Standing Hand Stand
Metcon
4 Rounds for time of:
400m Run
1 min ****REST****
1:17, 1:21, 1:22, 1:25 - total time 8:15

Tuesday - 500m row warmup
Front Squat 5 x 3 88% - 210# (215 felt wayyy heavy.)
Shoulder Press (Spend 8 min working up to a 1RM Strict Press) - 95# not getting any better
Sled Push 5x100m Sled Push - 240#
WOD
8 min AMRAP of:
22 T2B
5 KB Burpee Cluster 53#
50′ Walking Lunge
30 sec rest
2 rounds + 5 ttb. Need to work on better cycling ttb.

Wednesday - 800m run warmup, barbell warmup
Power Snatch 6 x 2 90% - 120#
Glute-Ham Raises Bridge Heavy 3 x 8 Super with 10 Burpees - 205#
FUXK
30s on, 30s off High Box Jump (Games Standard) for 4 min. - 30" box - 13, 12, 9 - CRASH!
WOD
6 Min AMRAP of:
6 Goblet Squats 70#
12 KB Swings 70#
7 + 6.

Thursday - Rest. Did some db rows

Friday - 800m run warmup
Front Squat 7 x 1 90% - 220#
Super  5×5 Single Arm Strict Press 35# KB
Spend 6 min working up to a max height box jump - sketchy after wed crash, only did 31"
Pistols (EMOTM for 5 min 30 seconds Max effort) - 11, 10, 9, 10, 11 -
Row 4 rounds of 3 min @ 80%, 1 min rest - 2997m - 748m, 753m, 748m, 748m, r51m

Saturday - 500m row + Oly warmup
Snatch Balance 6x2 - 95, 105, 115, 125, 135, 135#
Pause Push Jerk 6x2 - 95, 115, 135, 145, 145, 155# (split jerk 155)
Bent Over Row  5x5 - 135#

Columbia Soccer Tourney!

Sunday - Soccer then flag football.

Monday, April 20, 2015

April showers... and the Chiro

Monday - 500m row warmup
Power Snatch 6 x 2 88% - 115# - felt really good
Every Minute on the Minute for 10 min Max Handstand Hold - worked on freestanding, 3 sec...
WODs
"Fran + More Fun”
21-15-9 of:
Thrusters 95#
Pull Ups
Rest 2 min, Then
15-12-9 of:
Power Cleans (Same)
Burpees
6:01 on Fran. First time doing it. 13:07 total time.
Dr. B chiro work on foot and shoulders

Tuesday - JTL warmup
Front Squat 6 x 2 88% - 210#, felt good
3 sets of 10 Glute Ham Raises Bridge 185#
WOD
Row 2000m (Benchmark workout)

Rest 2 min
Then

100′ KB Farmer Carry Walking Lunge 53#
15 KB Push Press (Same)
500m Row
50′ KB Walking Lunge
10 KB Push Press
500m Row
7:43 for 2K row. 21:32 total time. Lunges were all unbroken, push press not so much.

Wednesday - 500m row warmup, JTL, barbell
Power Snatch 5 x 3 88% - started at 125#, but hitting too low on hips, dropped to 120#.
Toe Taps 3 Sets of 8
Rope Climb (2 Rope climb EMOM) did 4min x2, then 2 singles
WOD
10-9-8-7-6-5-4-3-2-1 of:
Front Squats 115#
Knees to Elbow
Burpee over Bar
11:06 - went steady, but probably took too long breaks before squats...

Thursday - Rest. Did db rows during commercials of Arrow.

Friday - 500m row warmup, then barbell warmup.
Snatch balance - 3@95#, 2@135# (1 fail, right shoulder)
Front Squat 7 x 1 88% - 215#
Super 5×5 Single Arm Strict Press - 35#kb
Practice 20-30 Cartwheels/Round Offs
Glute-Ham Raises Bridge  3 x 8 215#
Farmer's Carry 200m - 2x70# kb
Row 4 rounds of 3 min @ 80%, 1 min rest
3120m total - 769m, 766m, 766m, 759m, r61m

Friday night Dodgeball Tourney! Body is wrecked. Wy and team won first!!

Saturday - Max out day... should have rested last night and got some sleep... blah blah.
Snatch - 95, 115, 135, 135, 145x, 150# PR, Went for 155# 3 tries, got the weight up, out front too much, could not steady the catch, failed all 3.
Clean&Jerk - spent from snatch, head not in it. 135, 155, 175. Cleaned 185, just missed the jerk. Attempted 195#, but no where close.

Sunday - Recover.... please.

Tuesday, April 14, 2015

Post USAW

Monday - Feeling it from the weekend. did bent rows and 5min planks

Tuesday - 400m run 500m row
3x3 power cleans from p1 and p2 95#
Front Squat 5 x 3 83% - 200#
Ring Dips (working up to a max Weighted Ring Dip - 58# (53kb+5plate)
warm up - https://www.youtube.com/watch?v=MHVKxX9DmpI
4min EMOM 10 Burpees
WOD
5-4-3-2-1 reps for time of:
Clean & Jerk 155/105
Muscle Ups (Dips/C2B)
6:33 - only used 145# on c&j, but they felt good and moved through them. power jerk or split jerk.
400m cool down

Wednesday - 500m row 400m run warmup
Power Snatch Snatch 7 x 1 88% - 115# felt good, worked form
Overhead Squat 1 x 10 heavy - 135# (failed at 9 first try, nailed it second.)
WOD - “St. Helena”
3 Rounds for time of:
400m Run
21 Double KB Hang Power Clean 53/35
12 Toes to Bar
11:30. Only used 35# kb.

Thursday - Rest day. Late night of work, Blues game tonight late.

Friday - 500m row 200m run
Metcon Warmup
AMRAP in 4 min of
8 C2B
8 C&J
30s rest
1 round + 15.... 1 rep shy. Used 115#. Need to work on C2B!!!
Front Squat 7 x 1 88% - 215#
Super 5×5 Single Arm Strict Press - 35# kb, seated. felt a TON better on shoulder.
4×40′ Front Rack Lunge - 2x53# kbs
1-Mile Run (Time) - 20# weighted vest. 8:14

Saturday - 500m row + barbell warmup
Tall Snatch 5 x 3 - 75, 4x3@95 (might have done 1@105)
Hang Power Snatch 10x2(every 2 mins) - worked up to 125#, 2x1 @ 130#
Split Jerk Press 5 x 5 - 75#
Then
WOD
Team of 2 Chipper - 1 person working at a time.
120 Pull Ups
120 Plate Ground to Overhead 45/25,
120 Burpees
120 Slamballs 35#
120 Box Jumps 20's
RX+ run a Mile as a finisher
26:36 to finish wod, easy jog mile, finish 39:30.

Sunday - Rest

Monday, April 06, 2015

CF-L1 -> USAW

Monday - 1 mile run warmup
Power Snatch 7 x 1 83% - 105# felt good.
Split Jerk 1 x 5 60% Keep this light - 105# (super light)
Overhead Squat 7min to find 10rm - 125# PR
4min EMOM 10 Burpees
WOD
9-7-5 reps for time of:
Muscle Ups (Or CTB/RingDip Scaled)
Squat Snatch (135/95)
14:30 - Did c2b and ring dips, started with 125#. During first round, missing too many in front. Dropped to 115#. Still missed way too many out front.

Tuesday - 400m run + 500m row warmup
Front Squat 7 x 1 85% - 205#
Snatch Pull 3 x 3 150% - 185#
4 Legless Rope Climbs
WOD
100 Double Unders - UNBROKEN!!
20 HSPU
20 CTB Pull Ups
7 Bear Complex 135#
50′ OH Lunge 135#
15:09 - Dropped to 115# on the OH lunges. Right leg was not standing it up... Complex was rough, but new PR on double unders.

Wednesday - 400m run 500m row warmup
Power Snatch 6 x 2 85% - 105#
Superset - Single Arm Strict Press 5 x 3 - 35# kb
Hang Clean 3 sets of heavy hang cleans (8-15) 1x6@135#, 1x8@115#, 1x8@135#, 1x5@145#
WOD
13 Minute AMRAP of:
4 Strict Press 115/65
6 Push Jerks (Same)
40′ Broad Jumps (In as few jumps possible)
50 double Unders
Rest 30 Seconds
4 rounds + 9. Started with 85#, dropped to 75#, left shoulder was not working well, lots of pain. 115# on push jerk.
Went to see Rodney to be adjusted first time.

Thursday - Rest and recover

Friday - 200m run 500m row
4min AMRAP
8 C2B
8 Clean and Jerk
Treat this like a warm up - Choose a light weight and move through the barbell portion slowly. Used 95#, could not do c2b unbroken... cant string 2 together...
Front Squat 6 x 2 85% - 205#
Super set 5 x 5 KB Press - 35# kb
150 DU for Time - 2:10.... not best performance, lots of breaks, forearms and shoulders were tight
Metcon (Distance)
12min Row
Alternate:
1min Slow - 212, 213, 207, 205m
1min Med - 250, 244, 242, 241m
1min Sprint - 293, 279, 274, 277m
2933m total. 212,250,293. 213,244,279. 207,242, 274. 205,241,277. Tried to keep 2:20 easy, 2:00-2:05 Med, an 1:41-1:50 Spint.

Saturday - USAW L1

Sunday - USAW L1