Monday, September 28, 2015

Watch me snap... watch me shuffle.

Monday - Coach 5,6am. 500m row warmup. mini barbell warmup
Snatch Balance 3x3 75%-80% of 1RM - 115#
Hang Snatch 3 x 3 71%-77% (Increase 5-10#) - Supposed to be high hang. Took from block at knees. 120#
Snatch Grip Deadlift (4 x 4 3 105% of 1rm Snatch - 185#, only did 3 reps.
Pause for 3 seconds at 1 inch off the ground, At the knee, At the hip
At the first pause 1 inch off the ground, focus on a tight back, shoulders pulled
down and back, and shoulders positioned just in advance of the bar (NOT behind
the bar). During the pause at the knee, keep all the positioning from the first pause,
and make sure your knees are pulled far enough back that they allow a vertical bar
path, and you can feel your hamstrings engaged. Your finish position will be the
same as your power position, meaning the bar is in the hip crease, and your hips
and knees are not fully extended. This is the same position you used to start your
snatch from the hips earlier.
Overhead Squat (10s Pause 4x1 go up 5lb from last week - 175#
Bent Over Row (3×10 Barbell Bentover Row (Challenging weight)) - 125#
WOD - 10 Minute AMRAP of:
50 Double Unders
50’ Double DB Overhead Lunge (45/25) 35#kb
20 T2B
2 rounds + 50dubs + 35' lunges

Tuesday - Coach 5am,6am. lunges and hip stretch
4 Rounds of:
6 Dragon Flags Superset with
8 Ice Cream Makers
https://www.youtube.com/watch?v=Tb3cmA5sAx8
Yoke Carry (2x100′ Yoke carry) - 1@231#, 1@261#, 1@261+20#vest. (bar+2x53# kb on chains)
Death By Burpee Pull Ups-
Start with 1 Burpee Pull Up on minute 1
Complete 2 Burpee Pull Ups on Minute 2
3 BPU on min 3
4 BPU on min 4
5 BPU on min 5
…etc. until you can’t complete the reps in that minute
*The pull up bar should be 6” above your reach - 9 rounds + 8 reps
Sled Pull (3 Rounds of 300m Sled Pull@15-20% Bodyweight)
Used sled + 45# plate (105#) - pulling backwards lights up the quads!

Wednesday - 400m row, crappy nothing warmup
Snatch Complex (5 sets at 80-85%) - 130#
Snatch High Pull, 5 sec eccentric lower to knees, 2 sec pause at knee, Snatch from the knee (Increase 5-10lbs from last week)
Clean Complex (5 sets at 80-85%) - 170#
Clean Pull, 5 sec lower to knee, 2 sec pause at knee, 3 sec lower to ground, Clean from the ground (Increase 5-10lbs from last week)
Snatch Grip Push Press (3 x 8 Increase 5-10 from last time) - Could not increase, failed 140#@6, did 3x8@135#
Back Squat (3 x 5 75-85% increase 5-10 from last week) - 225#
3 Rounds of 10 Barbell Good Mornings superset with 10 GHD Sit ups - 95# good mornings
WOD
3 Rounds for time of:
500m Row
21 Burpees
12 ‘Heavy’ Kettlebell Swings 70#
12:11 - Row got slow quickly, started 1:45ish first round. Tried to stay steady on burpees, really felt this in the posterior.

Thursday - Rest day. Some juggling with Y.

Friday - 400m run, minor warmup
High-Hang Clean (3 x 5 Tall Clean go up 5lb from last week) - 140#
Clean (1 Clean from the Blocks + 1 Jerk 4x(1+1)@85-92%) - 175# (2 and 4 jerk felt great, 1, 3 weak)
Clean Grip Deadlift (3 Position Clean DL 4×3@110% of your 1RM Clean) - 225#
Front Squat (3sec Tempo 4x3 go up from last week (75-80%)) - HORRIBLE, EPIC, FAIL. 220 failed at 2, 215, failed at 2, 4x3 @ 205#... felt weak!!
3 Rounds of:
8-12 Kettlebell Strict Press Superset with
5-10 Strict Chin Up - did 3x10+10 35# kb.
100 Calories on the Assault Bike
5:08 - 1399m

Saturday - 400m row, 400m run, handstands and movement warmup
Snatch - 4 x 1 Progress to Heavy - 95, 115, 135, 145, 155 fail, 160 fail. Could not get 155 today, felt heavy and slow, not opening full hips, no extension or explosion.
Clean - 4 x 1 Progress to Heavy - 135+jerk, 155+jerk, 175 jerk failed.
WOD
7 Min AMRAP of:
4 Shoulder to Overhead 135#
8 Hang Power Clean 135#
12 Deadlifts 135#
3 rounds + 5 - felt horrible, slow. Could not get HPC correct, kept bending at hips.
Post - worked 3x5 chest 2 ring pull ups + ring dips. Then transitions and feet on box muscle up work.
1 mile run - 6:24

Sunday - 

Monday, September 21, 2015

Back at it...soooo heavy.

Monday - 500m row, barbell warmup
Snatch Balance 3x3 75% of 1RM - 110# - felt good, some minor dip heaves
Hang Snatch from High Hang 4 x 3 70% - 115# - felt good on most, couple got loose in bottom
Snatch Grip Deadlift 4 x 3 105% of 1rm Snatch - 205#
Pause for 3 seconds at each of the following positions: 1 inch off ground, At the knee, At the hip.
At the first pause 1 inch off the ground, focus on a tight back, shoulders pulled down and back, and shoulders positioned just in advance of the bar (NOT behind the bar). During the pause at the knee, keep all the positioning from the first pause, and make sure your knees are pulled far enough back that they allow a vertical bar path, and you can feel your hamstrings engaged. Your finish position will be the same as your power position, meaning the bar is in the hip crease, and your hips and knees are not fully extended. This is the same position you used to start your snatch from the hips earlier. - Need to keep back tighter off the ground.
Overhead Squat (10s Pause 5x1 go up 5lb from last week - 170# - These were HORRIBLE! :)
Snatch (EMOM for 5 Minutes 3 Unbroken Sqt Snatches 125# - missed a couple, quads were fried.
WOD - Skipped
4 Rounds for time:
6 OHS (135/85)
8 T2B
12 Box Jumps (24”/20”)
4x20’ Down & Back High/Low Sled Push (+140lbs.+90lbs) [That’s 4 20’ RoundTrips]

Tuesday - 500m row warmup
Warm up your shoulders, then do 5-10 Skin the Cats
Practice Kip Up Progression for about 7-10 minutes
Progression 1 - https://www.youtube.com/watch?v=0Ygw8XRRDGw
Progression 2 - https://www.youtube.com/watch?v=qA9uuvIuLQw
Progression 3 - https://www.youtube.com/watch?v=9vq2XAxgyNQ
These were kinda fun, did not land one, but fun.
3 x 15 GHD Situps
Yoke Carry 3x80' - 241# (135 bar + 2x53#kb)
WOD
Death By Push Pull-
Start with 1 C2B Pull Up on minute 1
Complete 2 Push Ups on Minute 2
3 C2B on min 3
4 Push Up on min 4
5 C2B on min 5
...etc. until you can't complete the reps in that minute
Round of 13 last rep was a miss, but then did 14 push ups + 6 more c2b.

Wednesday - Coach 5,6 am. Gradual warmup, 300m row, then barbell.
Snatch Complex - 5 sets at 78-82% - 125#
(Snatch High Pull, 5 sec eccentric lower to knees, 2 sec pause at knee, Squat Snatch from the knee)
(Increase 5-10lbs from last week)
Clean Complex - 5 sets at 80% - 165#
(Clean Pull, 5 sec lower to knee, 2 sec pause at knee, 3 sec lower to ground, Squat Clean from the ground) (Increase 5-10lbs from last week)
Snatch Grip Push Press 3 x 8 Increase from last time - 125, 135, failed 145, 135#
Back Squat - 3 x 5 75-85% just increase from last week - 1x205#, 3@215#
Metcon
3 sets working up to a strong effort of:
3 Thrusters
6 Hang Cleans
9 Deadlifts
115#, 135#, failed 145, did 135# again.
Metcon (cool down)
40 Calories on the rower, rest 2 minutes, 40 Cal on the rower
1:40ish first, 1:50ish second.
Body really feels beat up, a good sore, but beat.

Thursday - Rest. Saw Rodney, did nothing.

Friday - 500m row + 200m run warmup
3 x 5 Tall Clean go up 5lb from last week - 135#
1 Clean from the Blocks + 1 Jerk 4x(1+1)@83-85% - 165# felt good! holy crap
Front Squat (Tempo 4x3 go up from last week - 205# not as bad as last week. but NO tempo....
3 Sets of 8-12 reps of 'heavy' Shoulder to Overhead. Increase weight each set of 8-12 reps. Only go up in weight if you got 12 reps on the previous set. 1x10 @ 135#, 1x12 @135# felt good, faster tempo. took too long of rest... last set was cold, failed 145@4? then did 6@135.
WOD
6 Min AMRAP of:
8 Burpees
12 KB Hang Snatches 53#
4 rounds + 15 reps.... should have moved faster...

Saturday - 400m run warmup + 100m + 100m run sprint.
10 Minutes of Pistol practice or 10 minutes working up to a Heavy KB Pistol for 2 on each leg
18#kb, 25#kb, 35#kb, 45# plate.
Superset 3 Rounds of:
5 Strict Press 75, 95, 95, 105 (failed at 3)
10 Strict Pull Ups - did 2 strict c2bar
WOD - Diane
21-15-9
Deadlifts, 225#
Handstand Push-ups
9:24 - 10 sec slower than best time. HSPU were slow.
Post - did 5-6 sets of 5 TTB. Worked on banded lat pull downs.
3x10 25# back extensions. 3x10 GHD situps.

Sunday - Planned on walking the dogs.... but damn my butt is sore.  Rest day. Worked on the barbells and attempted to make wood plates... failed.

Saturday, September 19, 2015

Atlanta Week 2

Monday - Early flight. Top Golf with Cook. Hit a couple hundred balls. Good time, late night.

Tuesday - Short session in hotel gym, 3x8 30# curls+press+rows+squats. Walk to work, then back to hotel and to Chuys for dinner. 3.65 mi total.

Wednesday - Morning 4.1mile run. 8:27 pace. Walk to work, back to hotel. After diner, walked to Target and back. 2.1 miles.

Thursday - Quick workout in the room. 100 airsquats, 5min planks, push ups and tri dips. Walk to work and back, then to Uncle Julios for dinner and back. 3.4 miles.

Friday - Morning 4 miles, 8:45 pace. Hit the gym after getting back.
Hang Clean TALL 3 x 5 75% - 125#
1 Clean from the Blocks + 1 Jerk 4x(1+1)@80% - 155# (last round 165#)
3 Position Clean DL 4×3@103% - 215#
Front Squat - Tempo 4 x 3 - 195# (first set 205# was miserable, felt way too heavy.)

Saturday - barbell warmup
Snatch Balance 3×3@65-70% - 105#
High Hang Snatch from Hips 3×3@65% - 105#
WOD1 - Amanda
9-7-5
Muscle-ups SUB-Chest 2 bar pullups + Ring Dips
Snatch, 135# - SUB 125#
9:54 - snatch got nasty, failed 2 during 7 round.

WOD2 - Partner with Andrea
50 alt Box Jumps 24″
25 Unison Burpees
50 KB Swings (25 reps each) 53#
25 Medball pass sit-ups 20#
100m  Leap Frog
50 alternating Power Cleans 135#

Sunday - 3.1 mile run, 8:06 pace. Fastest mile pace in a looong time (7:30s)

Monday, September 07, 2015

Wreaked week

Mon - Fri - Out of town. Got a little easy run in fri morning. Lots of sitting.

Saturday - Barbell warmup. Then work up to
1RM Snatch - Did a couple at 75, 95, 115. Hit 135# twice. Then hit 155# without a ton of struggle. Decided to go for 165# next, just missed a number of times, some stripper butt lifting, need to get back to better form and I would have it.
1RM C&J - A little rushed for time so hit 135, 155, 175, 185# was pretty rough, attempted 195#. The clean was GOD AWFUL! Gave up and missed the clean completly.
Coached 8am class, then got 9am class going. Last heat of 9am jumped in to do the wod.
Fight Gone Bad - 5 Rounds 1 min each station
Wall Balls
SDHP 75#
Box Jumps
Push Press 75#
Row Cals
1 min rest
286 reps. New PR

Sunday - McQuays BBQ , ate wayyy too much fried fish, drank too many beers, had a little apple pie moonshine, some deserts, and guac deviled eggs!

Monday - 1 mile run warmup
Ashley White - Hero WOD
5 Rounds For Time
3 Rope Climbs
10 Toes To Bar
21 OH Walking Lunges #45
400m Run
22:32 - Push pretty hard, almost hit the limit, pretty spent afterwards!

Tuesday - warmed up with multiple sets of dubs, 50, 30s, 25, 30.
3 super sets of:
- Hand Stand Complex (Wall Walk, 5 sec Handstand Hold, 5 sec with each leg off the wall, walk back down) - https://youtu.be/61NsZtb56aM - worked on coming off the wall balanced
- Near max Reps of Hanging Hollow Holds (Depress Shoulders, Lift Legs, Hold for 5 seconds)
https://www.youtube.com/watch?v=oo4y_nxsRjk
Yoke Carry (5 x 50') - 211# - 2x45# + 2x53#kb
Metcon - 200-250 Hollow rocks in as few sets possible (Don’t do more than 6 sets, make sure you have perfect form, stop if you are changing your hip angle, or feel yourself thumping the ground rather than rocking) - Did 6 sets - 40,20,20,20,20,18 = 138
Metcon
EMOM for as long as you can complete the reps within 1 minute: 3 Burpee Bar Muscle Ups (Scale: Burpee Chest to Bar Pull Up), 25 Double Unders - Made it through 13 rounds, could have kept going, save some for another day.

Wednesday - Coach 5/6, 300m row, sort of barbell warmup.
Snatch Complex 5 Sets 70-75% - 115#
(Snatch High Pull, 5 sec eccentric lower to knees, 2 sec pause at knee, Squat Snatch from the knee)
Clean Complex 5 Sets 70-75% - 145#
(Clean Pull, 5 sec lower to knee, 2 sec pause at knee, 3 sec lower to ground, Squat Clean from grnd)
Back Squat 3×5@65-70% - 185# weights all felt easy today, really tried to work on form.
Metcon: 3 Rounds:
30 Calories on Assault Bike (or Rower)
1 Minute Rest
4:03 row time

Thursday - Rest. Back and neck at chiro.

Friday - 450m row warmup
Clean (Tall Clean 3 x 5 - 95#, 125#
(Start with the Barbell, and try to add weight each round until you find a weight that makes you move quickly under the bar)
Clean and Jerk (5 x 1) - 135#, 145#, 155#
(1 Clean from the Blocks + 1 Jerk 5x - 1@70%, 2@75%, 2@80%)
3 Position Clean DL 4×3@100% - 205#
Tempo Front Squat - 3 sec controlled lower into the hole, immediately fire out of the hole-
4×3 - 65-70% - 155, 165, 175, 185#.
KB Strict Press - Every 2 Minutes on the 2 Minute for 6 min, Max Kettlebell Strict Press
35#kb - 11, 10, 8.

Saturday - 400m run 400m row warmup.
Snatch Balance 3×3@60% of your 1RM Snatch - 3@95, Heaving - 3@125, 3@135#.
Hang Snatch (High Hang) 3×3@60% - 95# (felt super easy)
3 Position Snatch Grip Deadlift 4×3@100% of Snatch - 165#
Pause for 3 seconds at each of the following positions:
1 inch off the ground
At the knee
At the hip
Overhead Squat (10s Pause 1-1-1-1-1 working up to a max) - 95, 125, 145, 165, 170#
WOD
15min AMRAP - Team of 2
50 Thrusters 95#
50 Bar over Burpees - Partner holds Front Rack
50 Box Overs 20" - Partner holds Overhead
1 round + 90 reps. not bad.

Sunday - Strongman in the Park - warmup 3x10 squats, push ups, mtn climbers. Tried out all the kegs, ground to overhead. Rigid gorilla back, pull in to hips, explode up to shoulders or overhead.
WOD
15 G2O + 5 Squats
10 G2O + 10 Squats
5 G2O + 15 Squats
3:53 - Used 83# keg.