Monday, June 29, 2015

America, Land of Freedoms Past

Monday - 250m row + barbell warmup. New protein brkfast, mixed up pre and aminos, oops.
Clean 7 x 1 Week 2 Increase 5-10 - 185# - hip was super sore
Clean Pull 7 x 1 add 20-30lb - 225#
EMOTM for 5 min 5-8 reps of Double KB Strict Press - 35#kb, 8,8,7,5,5 - these sucked
WOD - “Satilite (+)”
7 Min AMRAP of:
6 Strict Pull Ups
6 Thrusters 115#
10 Burpees
3+16 - thrusters sucked, burpees were slow, but pull ups felt strong.
POST - 3x20 GHD sit ups
2x10 ring dips + 2x4 30# db ring dips

Tuesday - dubs (10,20, 50, 40, 30, 20, 10) + barbell warmup
30s Hollow Rocks, 30s rest for 5 rounds - 18, 18, 17, 16, 15
Split Jerk 6 x 2 Same weight as last time - 165# felt a lot better
Reverse Hyper 3 sets of 14 Reps, super set 10 Burpees
WOD - Helen
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53#
12 Pull-ups
9:34 - first 2 sets kb unbroken, pull ups were ok, broke them up too much.

Wednesday - 5/6am coaching, 300m row + barbell warmup
Clean 6 x 2 - 185# - felt super heavy.
Clean Pull 6 x 2 add 10-20 from clean - 225#
3 Sets of 6 Heavy touch and go Squat Clean Thrusters -- 95, 115, 115.. yuck
WOD
Row 1000m
15 Hang Snatch 115#
15 Overhead Squats (Same)
15 Jerks (Same)
Row 1000m
14:21 - felt like crap, should have used 95 or 105.... broke everything up too much, snatch was 5x3, squats 3, 12, jerk - 3x5?

Thursday - easy 3.1 miles 9:27pace. Rest day.

Friday - Drop in at Uncharted.
Dubs - 3xmax attempts - 18, 96, 46
WOD
4 Rounds
3 Hang Power Clean - 155#
3 Front Squat
3 Push Jerk
10 HSPU
1 min rest
14:05 - Felt good on cleans, squats were rough, jerks weren't horrible. Last round of hspu were SLOW!!
POST - 10+20 GHD sit ups
Ghinghams post breakfast!

Saturday - 400m row group barbell warmup
4TH OF JULY 2015
1776 WOD
Teams of 2 (with Antoinette)
Row 1776 Meters
17 Cleans 135/95
76 Wallballs
17 Cleans 135/95
76 Sit-Ups
17 Cleans 135/95
76 KB Swings
17 Cleans 135/95
76 Burpees
24:35 - mistake on the rower, should have switched off more than once, swapped at 850m or so. First 10 clean were good, wall balls sucked broke them at 15s. Tried to do 6-8 cleans right away each round. GHD sit ups screwed up counting and left Ant to do waay too many. Kb swings were good, 15-20 back and forth... the burpees about won the puke battle. they sucked.
Bob Evans post breakfast!

Sunday - Rest day, yellow hrv, easy 3 mile run 8:50 pace felt good.

Monday, June 22, 2015

Clean cyle, rinse repeat.

Monday - 500m row warmup + barbell
5 rounds of 30s hollow rock, 30s rest - 19, 18, 18, 17, 16 = 88 reps
Clean 6 x 2 Week 1 Weight - 175# felt pretty good. right knee pain, watch this.
Clean Pull 6 x 2 205# w straps
WOD
4 Rounds for time of:
5 Clean & Jerks 135#
10 Box Jumps 24”
15 Chest to Bar Pull Ups
10:50 - C&J went pretty steady singles, bj were ok, c2b were singles.
Post - 20+10 ghd sit ups.

Tuesday - barbell warmup + double unders 10, 20, 30 50.
Split Jerk 5 x 3 Week 1 Weight - 155# felt very good
Front Rack Lunge - Front Rack Axle Bar Lunge 6×60′ - 135# miserable!
EMOTM for 5 min 30s alternating leg Weighted Pistols, 30s rest
Pick a weight where you can do at least 4 reps per leg for the first minute
Did 8 per set, started nothing, added 5# then 10#.  Did some with 20# and 25# before, but balance was off and trouble holding foot. Should have held kb in front of body.
WOD
For Time:
15 Squat Snatches 95lbs/65lbs
200m Run
20 Front Squats (Same)
200m Run
25 Thrusters (Same)
200m Run
Skipped the wod, body needs a little break. But keep this one for another day.
Did 4x5 pull ups during cool down.

Wednesday - Coached 5am & 6am, push jerk and rowing. Got in a little barbell warmup.
Clean 5 x 3 Week 1 Weight - 175# - 3rd lift felt iffy, rounding back, wore belt last couple sets
Clean Pull 5 x 3 Week 1 Weight - 205#
WOD
30 KB Swings 53#
15 Supine Ring Rows (feet on a box at same height of the rings)
500m Row
15 Supine Ring Rows
30 KB Swings (Same)
Cash Out: 400m Run
9:42 - first half felt great, unbroken kb, 3x5 on rows, strong 1:4x row.... then forearms went limp. Ring rows took forever doing 2s and 1s, kb 15, 10, 5 and barely held on to it.
POST - 2x20 GHD situps

Thursday - rest. Went for easy 3 mile run.

Friday - 500m warmup
Spend 10 minutes practicing Free Standing Kipping HSPU or strict HSPU - able to do 1 freestanding kipping hspu, but lose balance. Need to work strict, only did 1 or 2 with 2 ab mats.
Split Jerk 7 x 1 Progress 5-10lb or 82-88% - 165#
Front Rack Carry 5×60′ with Axle - 195#
superseted with 3 sets of 10 Glute Ham Raises
EMOTM for 5 minutes 30s Burpees/30s Double Unders - dubs were a mess. started with 10 burpees, then 8 every round. Most dub sets were multiples of 5-10... weak.
3 minute row at 80% effort, 1 minute rest for 4 rounds - 3068m - 736, 753, 764, 768, r46
POST - 2x4 20# vest ring dips + 2x2 20# vest pull ups.

Saturday - 500m row + barbell warmup
Power+snatch 2x95#, 2x115#, 2x125#, 1x135#
Power+clean 2x135#, 2x155#, 2x175#
-- Filled in for last round of WOD with Travis and Andrea - 15-20 front rack walk out lunges @ 115#, 135#, 155#. --
Deadlift 2x5@185#, 2x5@225#, 2x5@255# superset 2 strict hspu 15plate and ab mat
3x20 ghd situps
2x8 ring dips + 2x10 ring rows

Sunday - Hip was flared up friday and sat, so skipped the run. Did a little yoga, then played tennis with Wy & Gma.

Monday, June 15, 2015

Decisions Decisions, Que sera, sera.

Monday - 500m row warmup.
Push Press 6 x 2 94-105% - only 135#... shoulders felt weak, weight felt heavy, nothing going right. did 1 extra set at 145#
Bent Over Row 5-5-5-5-5 (Work up to a heavy set of 5 reps) - 135, 145, 155, 165, 165#
Clean and Jerk EMOTM for 6 minutes of 15 seconds 135# - 6x2, full cleans, push press or jerk.
WOD
4 Rounds for time of:
5 Squat Cleans 155#
10 Burpee over Bar
7:20 - cleans felt pretty good but had to do singles.

Tuesday - 500m row warmup + barbell warmup
Power Clean 6 x 2 94-105% - 175# most felt pretty good!
Clean - Spend 8 minutes working up to a max 3 Position Clean - 135, 165, 175#
Reverse Hypers (3 x 10 Super set with 10 Burpees)
WOD
2 Rounds for time of:
10 Shoulder Press (135lbs/95lbs)
20 Toes To Bar
500m Row
Rest 30 Seconds
11:48 - Started with 95#, first 5-6, then dropped to 85#.... still sucked.

Wednesday - Coached 5 and 6am. No real warmup.
Metcon
2-4 max sets of unbroken Double Unders (goal is 100+ DUs unbroken) - 45, 36, 51. 132 total.
Squat Clean 7 x 1 79-83%, Week 1 - 165# these felt great, good pull, bar close, quick elbows!

To pick your starting weight, think about where you want your ending weight in week 6 to be (at or above your current 1RM). Pick a starting weight that will allow you to make 5 or 10 lb increases each week, and finish in the range of your planned ending weight. I want to get to 210-220#, this was 75-79%

Clean Pull 7 x 1 and 20-30lb from your Clean - used straps. started at 195# 4x2, then 3x1 at 215#
WOD
9 Minute AMRAP
6 Push Press 135#
7 Front Squats (Same)
8 Deadlifts (Same)
200m Run - sub 250m row
Rest 1 Minute
2 rounds + 160m into row. Had to scale some of the push prees to push jerk. Shoulder was a little painfull and not stable. Rack for front squats felt horrible, actually broke on squats last round.

Thursday - All rest, left shoulder pretty wrecked in back. Body tired.

Friday - 500m row warmup.
3 Sets of Max Effort L - Sit Pull Ups - 2, 3, 3. These are rough/
Split Jerk 6 x 2 79-81% - 150#, most felt good after working through left shoulder issue.
5 x 50' Front Rack Lunge Axle Bar Challenging Weight - 115#
WOD (Elizabeth + Row & burpee)
21-15-9
Power Cleans 135#
Ring Dips
---Rest 1 min
Row 500m
20 Burpees
Total time = 11:31; Elizabeth = 7:18. Tried to start each round with 5 unbroken cleans, then small groups and singles. Ring dips felt pretty good. Probably have a little faster time in me, just need to push through it.

Saturday - 500m + barbell warmup
Hang Snatch 10x1(every 2mins) - 115x4, 125x3, 130x3, 135x2 - felt really good. shoulder was still sore, so didn't push weight higher, but felt I could have.
Floor Wipers 3x20 135# - did 4 sets
Xtra - 8 legless rope climbs, with rest.
5x5 row on ghd - 115#

Sunday - Fathers Day. Rest, eat, movie.

Monday, June 08, 2015

Damn water valve

Monday - 700m row warmup.. Butt is super sore!
GHD Situps 30 Not for Time - unbroken
Push Press 6 x 2 90% - 145#, struggled with most of them
Clean 8min 1RM 3 Position Clean - 135, 155, 165# (floor, p2, p1)
WOD
6 Min AMRAP:
4 Bar Muscle ups (Scale With 6 C2B)
12 Box Jumps 24”
16 Wall Ball
Then-
3 Rounds for Time of:
20 Toes to Bar
400m Run
3 rounds + 9 reps. Total time 16:55. All t2b were singles, no rhythm.

Tuesday - 500m row, 10 ghd situps, back ext.
Power Clean 7 x 1 96-105% - 170#, felt heavy....
Pull-ups - 6 minutes to work up to 3RM Weighted Pull-up - 45# plate
Snatch Balance 3 x 3 Progress - 95x3, 115x3, 135x3
WOD - “2009 DCF Team Qualifier A”
6 Rounds for time of:
5 Squat Clean Thrusters 135#
200m Run
11:27 - Only used 115# (should have gone a little heavier.)

Wednesday - shadow 5 and 6am class. 500m row warmup, random
Push Press 5 x 5 90% - 135# - only 2x3, 3x4.
Snatch Pull 6min EMOM 2 @ 120% - 185#
Barbell Overhead Carry 5×100’ - 125# axle bar
WOD - 13 Min AMRAP of:
4 Strict HSPU
10 Deadlifts 185#
16 Weighted Step Ups 2x25#-24″
100m Run
Rest 30 seconds
4 rounds + 4 reps. kipping hspu abmat + 15#plates. pinch grip 25# plates, used holes last round.

Thursday - Rest day. Coaching.

Friday - 500m row warmup. feeling rough, lots of pains, no strength
Split Jerk 7min EMOM 2 80% - 155#... rough, lock out was weak
Front Squat 6 x 2 75-80% - 185#
Hang Power Clean 10min for 10 Rep Heavy - 145#, grip was going. felt like I could do a bit more.
Kettlebell Complex
3 Rounds
5 Double KB Russian Swings
5 Double KB Squat Cleans
5 Double KB Front Squats
5 Double KB Shoulder to Overheads
53#kb... had to break up a lot, did swings + cleans, break, then squats + s2o
15min Ruck for Distance - 1.2 miles, more than 15 min. 20# vest.

Saturday - 5x 3 position snatch warmup 95# + 2x10 ghd situps
WOD - Teams of 3 2 - Team with Abby
AMRAP 7min Back Squat
50 Reps 95# (first 20 with 20# vest)
50 Reps 125#
Max Reps 135# ? (don't remember if we got any of these)

-3 Minute Rest-

AMRAP 7min Bench Press
50 Reps 95#
50 Reps 115# ? - finished 47
Max Reps 135#

-3 Minute Rest-

AMRAP 7 Strict Pull-Up
Max Reps - Ended with 100, probably did 60?

POST: did 2 bench @ 165#, 1 attempt at 185#, but failed. Then 5 squats @ 185#, 2 @ 225#
1 min GHD - 32, lower abs are smoked.

Sunday - Easy 3 mile run. 9min pace. REST!

Monday, June 01, 2015

Ay, yai, yai, yai

Monday - 500m row, barbell warmup
Push Press 7 x 1 90% - 145#
Super Set 10 V-UPs
Front Squat 6 x 2 Box 75% - 185#
Snatch 5min EMOM 1 80% - 120# (last round 125#)
WOD - 6 Minute AMRAP of:
1 Power Snatch 115#
1 Over Head Squat (Same)
1 Clean & Jerk (Same)
Then 2,2,2
Then 3,3,3
4 Rounds + 6 reps. Through round 3 felt pretty good, snatch started to turn crappy quick though.

Tuesday - 400m run + 500m row warmup.
Power Clean - 6 x 2 94-100% - 165# (1x1 @ 175#)
Split Jerk - 5min EMOM 1 80% - 150#
4 x 100' KB over Head Carry - 52#kbs. had to break up 2nd and 4th walk... right arm had troubles locking out
WOD - 14min AMRAP
5 Push Press 135#
5 Push Jerks (Same)
15 Russian KB Swings 72#
15 Burpees
1min Rest
3 rounds + 5 reps - had to break up push press and push jerks... they sucked.

Wednesday - 500m row + 400m run warmup
Front Squat 6 x 2 Box 75% - 185# super set with 10 v ups
Snatch Grip Deadlift 6 x 2 125% - 185#
3 Big Rounds of Butterfly Pull Ups - worked on movement, getting closer
WOD
4 Rounds
15 Hang Power Snatch 95#
30 DU
8:38 - snatch was slow, pumped the forearms. 15, 8+7, 8+7, 5+4+6. Dubs were not on point.

Thursday - Rest. Coach. Worked handstands and hs walks during 6am.

Friday - 500m row warmup
Power Clean 5 x 3 94-100% - 165#
Split Jerk 7 x 2 75% - 145#
“Flight Simulator” For Time:
10-20-30-40-50-40-30-20-10 Unbroken Sets of Double Unders
*6 minute time cap (10, 20, 30, 40, 50.... multiple sets of 16.... time.)
Metcon
12min Rowing
1min slow + 1min Med
Last min Sprint
231m, 257m
230m, 250m
224m, 251m
228m, 249m
219m, 250m
226m, 283m (sprint)
spm: 28, 30, 26, 28, 24, 28, 23, 28, 23, 28, 24, 33

Saturday - 500m row warmup
Snatch 10 x 1 Snatch Pull + Power Snatch + Full - 5@115#, 5@125#
Front Rack Lunge 10-14 Rep Max - 14@135, 10@155#
PARTNER WOD w/ Antoinette
2 ROUNDS
40 Wallballs, 20# - 20/20
400m Partner run
40 Box jumps, 24″ - 10+10/10+10
400m Partner run
40 Deadlifts, 185# - 10+7+10+8+5; 10+8+12+6+4
400m Partner run
22:00 - easy on the run, everything else felt good.

Sunday - Rest. Played tennis and bbq'd.