Monday, August 24, 2015

G3 coming in strong

Monday - Catalyst warmup, minimal barbell
Snatch Grip Sots Press 3×5 - (2x5 75#, 1x5 80#)
Snatch (1-1-1-1-1-1 up to a strong effort for the day - 95, 115, 135x2, 140, 145 (failed 3x), 145. Did 150, but dropped to a knee, total shit show.
Snatch Pull 4×3@100-105% - 185# - started to feel something in right low back
Back Squat 5×2@75-85% - 235#, felt much better, keeping abs braced
Super Set 3 rounds of: 10 Back Extension (10# plate) & 10 Glute Ham Raise - (last round 5)

Tuesday - 500m row + 200m run warmup - not feeling 100%
3-4 Sets of 2-6 Bar Muscle Ups - did bar mu practce and ripped palm... great.
Superset 3 rounds of: 12 Hollow Body Ring Rows & 40 Hollow Rocks
Yoke Carry 3×100′ Yoke Carries - 1x50 out/back, 1x100 out/back
8 Min EMOM Alternating minutes of: Max L-Sit hold on parallettes & Max (up to 45s) Dead Hang from a bar - l sit from boxes 10 sec max, did 2 bar hangs from wrists only.
WOD- “Dr WIlly’s Revenge (+)”
7 Minute AMRAP of:
8R/8L Single Arm KB Snatch (53/35)
20′ Front Rack Lunge with 2 KBs
5 rounds - subbed kb swings, and used 1 kb goblet lunges.

Wednesday - Not feeling great. Hip is on fire.
Tried to go easy - 4x2 power snatch 115#.
Attempted 2 cleans, and done. Can feel the pain in my back again, psoas is messed up.

Thursday - Rest and saw Rodney.

Friday - Just some easy movements, push ups, handstands and stretching.

Saturday - G3 Day 1
WOD 1 - 150 Wall Balls, 150 Pull Ups, 450 Singles + amrap kb snatch. Flew through the wall balls pretty good, opened with 15-20 pull ups. Tried to hit at least 10 every turn. Did a huge hunk 200+ of the singles, but they took forever! Finished singles just in time, no kb snatches. Ripped hands open pretty bad, SUCKS!
WOD 2 - 3 Rep Hang Snatch. Opened with 135#, felt good. Attempted 145#, failed. Got 2 reps of 140# and just lost balance on last reps and fell to knees for a miss.
WOD 3 - 3 Rounds - 2 laps (300m) run + 20 Synchro OHS 75# - Easy wod, kept Robin moving on the run, we tried to hit 10/10 on the OHS, but last round broke more.
Big chow at Schlafly Brewery, good beer, pizza, turkey burger, cole slaw!

Sunday - G3 Day 2 - Not feeling horrible, hands sucked.
WOD 4 - 9 PowerClean + 6 FrontSquats + 3 S2O, then 100 pull ups as a team, then back through 9,6,3. - Felt pretty quick on the barbell work, 115# was easy. Pull ups were not as great, but pushed through them.
WOD 5 - Zig Zag Sprint - Did sooo good in warmups, then screwed up during my run. Tried using my arms to move poles out of the way, and threw off my feet and planting, still decent run.
WOD 6 - THIS WOD SUCKED THE LIFE OUT OF ME. - 12 minute cap - Row 400m (partner does 25 burpees), switch, do 25 burpees (partner does 300m row.) May have pushed the burpees too much, but wanted to be ready to go on thrusters. Then 70 Thruster 95# (partner holds front rack). Plan was to go 5's each. Nothing was easy on this. We had to break too much, thrusters felt SUPER heavy and slow. Just drained. After finishing, 50 hanging knee raises... I think I did 10?? HA! I was DEAD. 17th/20 teams... not bad for first comp for all of us. Tons of fun!

Monday, August 17, 2015

Countdown to G3, 2 weeks.

Monday - 500m row warmup
Snatch Grip Sots Press 3×5 - 75#
Snatch 1 Squat Snatch + 1 Hang Squat Snatch 6 x 1+1 80% - 125# felt easy
Snatch Pull 4×3@95-105% - 165#
Back Squat 5×2@75-85% - 235#
1-6 Strict HSPU Every 30 Seconds - used 2 ab mats, started with 3, then dropped to 2.

Tuesday - 500m row warmup
Back Lever Practice (Inverted Hang) - with green band.
https://www.youtube.com/watch?v=q5Owd5_CUtY
4 Sets of 8-12 In and outs - 2x8 single arm, 2x8 double, 1x10 after presses
https://www.youtube.com/watch?v=LaDwLLAWE0s
3 sets of Kettlebell Carry Complex (Find a challenging weight) - 35#, 53#, 53#.
https://www.youtube.com/watch?v=a2kzUnb6PVU
3 Sets of 12-15 Reps of KB Floor Press - 53#kb

Wednesday - 0500 0600 coaching. 400m run 500m row
Snatch (4×2@85% - 135# felt good, missed 2nd snatch on 2 sets out front, need to pull in more
Clean and Jerk 2 Clean + 1 Jerk 4x(2+1)@80% - 155#
5 Snatch Grip Behind the Neck Push Press + 3 Overhead Squat 3x(5+3)@70-75% of your 1RM Snatch - 115# felt really good
Front Squat 5×3@85-95% - 205# tough, but not horrible. Legs are tired now!
Grace
30 Clean and Jerks, 135#
5:03 - all singles, tried to stay steady. ~8 in first minute...

Thursday - rest day. 5 min plank at lunch. soccer practice

Friday - 500m row warmup. rushed to get started.
Front Rack Sots Press 5x3 45#, 65#, 75#, 85#
Squat Clean + Hang Clean  6 x 1+1 - 170#
Try to increase 5lb from last week 80-85%
Bent Over Row 3x10 60% of C and J - 135, 140, 140 - these sucked
Back Squat 3 x 3 @ 85% - 235#
Strict Toes-To-Bar 4x4
WOD - DT
5 Rounds for time:
12 Deadlifts, 155#
9 Hang Power Cleans, 155#
6 Push Jerks, 155#
19:56 - miserable. back is now tweaked. broke up movements, but tried to stay with atleast 3s.

Saturday -

Sunday - 

Monday, August 10, 2015

Back to school week

Monday - 500 easy row
Snatch Grip Sots Press 3 x 5 - 65#
1 Power Snatch + 1 Hang Squat Snatch 6x(1+1)@75-80% - 115# felt easy
Snatch High Pull 4×3@75-85% - 155#, felt ok
Back Squat 5 x 2 75-85% - 225# felt easy
Metcon
Row 6x250m 1:1 Work:Rest (1500m total)
51.2 r50, 50.6 r52, 51.1 r50, 51.2 r55, 51.0 r50, 51.8
51.1 avg time - 1:42.6 avg pace

Tuesday - feeling tired today, hoping to go low intensity and be primed for tomorrow!
Warmed up with 6 sets of dubs, 43 and 48 were max
Muscle-ups - 10min Work Max Effort - worked banded transitions and jumping from 24" box
3×12 Hollow Body Ring Rows
Yoke Carry (4×60′) - we did 2x150' (75'down and back) - 135#+2x53#kb, 140#+2x53#kb (246#)
EMOM for 5 minutes of 15s of Burpee Chest to Bar Pull ups 3, 4, 4, 3, 4
WOD
7 Min AMRAP of:
5 Front Squats (135/93/115/83)
5 Push Press (135/93/115/83)
5 Muscle Ups
3+11? Used 115#, did all sets unbroken, and jumping muscleups from 24" box.

Wednesday - 5,6am coach, 400m jog, barbell warmup
Snatch 1@75% 115#, 1@80% 125#, 2@85% 135#, 2@88% 140#
5 sets of Power Clean + 2 Jerks - goofed up and did full cleans and 1 jerk til last set.
1 set@75% 140#, 2@80% 150#, 2@85% 160#
Front Squat 6×2@85-95% - 215# these were bad, elbows, hips, back... just bad
Weighted Pull Ups 4×3 at a strong effort 25, 35, 45, 50#
Then
Strict HSPU 4 sets of 5 - 2 ab mats 3x4, 1 ab mat 1x2

Thursday - Rest and coach. Soccer practice juggling.

Friday - 500m row warmup
Front Rack Sots Press 5×3 45, 65, 75#
Clean + Hang Clean 6x(1+1)@80% - 165#
Barbell Bent Over Row 10-10-10 (Increase) - 135, 135, 145 - not great
Back Squat 4×4@82-90% - 225# - first 2 sets were ugly! last 2 much better!
3 Super Sets of:
12 -  Kneeling Single Arm KB ‘Upsidedown’ Press - 25#
30 - Hollow Rocks (keeping the sets unbroken) - 30, 30, 18+12
5 -  L-Sit Pull Ups
10 - GHD Sit Ups

Saturday -
Bench Press 5 x 5 80% - 160#
WOD
21-15-9
Front Squats 185/155
HSPU
16:42 - only used 165#. squats were broken up out of the rack. Should have gone heavier. HSPU were ugly, spent 2 min on last rep.
1RM Deadlift - 135, 185, 225, 275, 305, 315, 335# PR (failed 340)

Sunday - Semi-easy run. Went reverse direction, felt faster. 3.8mi @ 8:35 pace 137 hr.


Monday, August 03, 2015

So as, Psoas.... what a pain in the back.

Monday - easy 500m row
Snatch Grip Sots Press 3 x 5 - 45#, 2x65#, 1x75#
Hang Snatch 6×2@75% - 115# - from blocks below knees, felt ok.
Snatch Pull 3-3-3-3 working up to around 90% of your max - 155#, need to work on elbows more
Back Squat 7 x 1 @ 75-85% - 225# (Focus On Speed)
Metcon
Row 8x125m Rest 30s between each, hold the same pace for all 8 rows
3:13.9 - row time 7:13.9 total time
time = 24.1, 24.2, 24.0, 24.2, 24.3, 24.4, 24.4, 24.3. - rest -144m 
pace = 136.4, 136.8, 136.0, 136.8, 137.2, 137.6, 137.6, 137.2

Tuesday - 200m run warmup
5-8 minutes of Cart Wheel & Round Off Practice
3 Super Sets of:
Max L-Sit Strict Pull ups - 4
20-30′ Handstand Walk - attempts and work from the wall.
3 Sets of 12 kb Step Ups per leg (24) - 1x35#, 2x53# 20" box
6 Min EMOM  3x alternate between 10 GHD Sit Ups & 2-5 Muscle Up (attempts)
WOD - For Time:
10-8-6-4-2 of KB Thrusters (53lbs/35lbs) with
50-40-30-20-10 of Double Unders
4:58. Only used 35# kb. 
POST - 2x8 strict ring dips

Wednesday - 5 and 6am coach, 400m run, barbell warmup w/6am
Snatch 4×2@80% - 125#
Clean and Jerk 5 sets of 1 Power Clean + 2 Jerk @75-80% - 145#
Snatch Push Press 5 x 1Snatch Grip Behind the Neck Push Press + 2 OHS -
1 Set @60% - 95#, 2 Sets @65% - 115#, 2 Sets @70-75% - 125# (of your 1RM Snatch)
Front Squat 6 x 2 75-85% - 3x2 185#, 3x2 195#
500m Row, Rest 2 minutes and repeat. 142.9, 142.2
1-6 Strict HSPU EMOM until you collect 15-25 Reps - did kipping, 5, 5, 4, 3, 5, 3

Thursday - Rest. Nada.

Friday - 400m run 500m row warmup.
Front Rack Sots Press 5×3 - 45, 75, 75
Clean (20min to 1rm) - 205# PR. Had 210, but could not mentally get under it.
Bent Over Row (10-10-10 Increase - 135, 135, 145#
Back Squat 5×5@78-85% - Should Be Challenging - 225#
3 Super Sets of:
12-15 Kneeling Single Arm KB ‘Upsidedown’ Press (Hold the KB by the handle with the Bell facing the ceiling) - 20#, 20#, 25# (did 8x35# with right hand only.)

30 Hollow Rocks (Do as many as you can while keeping the sets unbroken)

3-4 L-Sit Pull Ups (Hold the same number of reps for each set)

Saturday - Pistols (5 minutes of Pistol practice. 54 reps?
1 Snatch + 1 Hang Snatch From Knees 6 x 1+1 70-80% - 3@115, 3@125#
1 Clean + 1 Hang Clean from Knees 6 x 1+1 70-80% - 155#
WOD - Partner w Chris
“Barbara”
5 Rounds
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats
Each team must hold a 45lb plate for the entire WOD.
18:25 - had to drop off bar on last 2 sets of pull ups, grip was shot. low back is tight now.

Sunday -