Monday, November 30, 2015

Just not right

Monday - 500m row, tried to do more warmup. Messed up left psoas during snatches..
Back Rack Sotts Press 3×5 - 85#
Snatch 7 x 1 @ 78 - 85% - 135# - missed far too many. not getting to hip, or full extension, catching soft.
EMOTM for 8 minutes: 15s of Power Snatches@40-50% 1RM Snatch - 75# 6 reps each, last set 85#
Back Squat 3×6@ 72 - 77% - 215#
WOD
AMRAP in 7 minutes of:
3 Clean and Jerk 135#
3 Toes to Bar
6 C&J
6 T2B
9 C&J
9 T2B.... etc
Should have skipped, left hip feeling messed up. Round of 9 + 10 clean&jerks = 46 reps.

Tuesday - 500 m row, handstand walk practice
4 Rounds of 60s Handstand Holds against a wall, alternate between wall facing and back to wall.
Metcon (AMRAP - Reps)
4 Sets of 5-10 Kipping HSPU - 6 - 7 reps focus on keeping your hips off the wall
3 sets of 5-10 Strict Ring Dips - 10 empty, 10 @ 10#, 10 @ 17# kb
3×15 Reverse Hyper - blue band for resistance
Every 30 seconds for 4 minutes: 15s of Chest to Bar Pull Ups - almost all singles, no cycle.. blah
2 Rounds of:
1000m Row
2 Minute Rest
Your score is your slowest 1000m.
The goal is to hold the same pace you held last week on the 500m rows.
total = 7:28.2 pace - 1:52.0
1 = 3:44.5 pace = 1:52.2
2 = 3:43.8 pace = 1:51.9


Wednesday - Coach, slow warmups, hs walk practice, 500m row
Front Rack Sots Press 3×3 - 95#
Squat Clean from the Blocks at knees 4×3@75-80% - 155#
Bench Press 5×3 @ 175#
Weighted Pull-ups (max weight 6 rep weighted pull up) - worked to 30#, 3x6 @ 20#
Thruster 6x6 @45-55% - 75#
WOD
3 Rounds for time of:
12 Shoulder to Overhead 115#
8 High Box Jump 30″
4 Hang Squat Cleans (Same)
5:51

Thursday - Rest

Friday - 300m row, handstand walk warmup
Split Jerk 5×2 - 3x2@170#, 2x2 @ 185#
Every 90s for 9 minutes (6 sets) 4 Power Clean & Power Jerk, 2@120#, 4@135#
Front Squat 4×4@77 - 82% - 185#
3 sets of KB Complex:
5 Double Russian Swings
5 Hang Squat Clean Thrusters
5 Shoulder to Overhead
50′ OH Carry
50’ Front Rack Lunge
started with 20#, last 2 sets @ 37# kbs
WOD
9 Min AMRAP of:
10 Pull Ups
20 Wall Balls 20-10’
30 Double Unders
30 seconds Rest
4 rounds + 1 rep

Saturday - slow easy warmup, hs walk practice
Bench Press - 3 Attempts at a 10 rep - 135 easy, 165x5... 155x8.... guessing 150# for 10?
Overhead Squat - 20min To Establish Heavy - 135, 155, 175, 190# new PR
30 GHD Sit-Ups - 49 seconds.
With Kent
17min Time Cap
60 - DeadLifts 135
30 - Burpees
60 - Front Squats 135
30 - Pull Ups
60 - Push Press 135
30 - Burpees
AMRAP remaining time
Clean and Jerk 135
Finished 13:xx - 26 reps on C&J

Sunday - Duck hunting with Wyatt. Pretty tired and sore.

Monday, November 23, 2015

Thanksgiving, thankful living.

Monday - 500m row barbell warmup
Snatch Grip Sots Press 3×5 - 80#
EMOTM 8×3@72-80% of 1RM Snatch - 2@115#, 4@125#
Back Squat 3×6@68 - 72% - 200#
WOD
1,000 Meter Row
100 Double-Unders
100 Squats
8:07 - Row was 1:34, double unders went to crap, sets of 10. Squats lit up quads.
PostWOD
3 Supersets of:
13 Glute-Ham Raises
12 Med Ball Overhead Sit Ups
Near max reps of Bar Hanging Hollow Holds

Tuesday - 300m row, kartwheel, med warmup
10 minutes: Hold Ring Support 10s+ Dip Hold 10s+ Support Hold 10s. Goal is to complete a complex every 90 Seconds.
3 Sets Supersets of –
Handstand Complex
+ 1-4 HSPU
+ 2-6 Rounds of 1 Strict Pull up + 1 Strict T2B.
3 hspu, 4 rounds pu+t2b
Spend 7 Minutes Practicing HS Walk
3 Supersets of –
10 Side Plank Rotations each side. Hold a 10lb kb Do 10 per side for each set.
& 30s Static Single Leg Bridge (30s each leg)
3 Unbroken sets of 20-30 ‘Heavy’ Wall Balls 30-10’. Used 35# slamball, only hitting 9 foot. 10 reps.
5 Rounds of:
500m Row
1 Minute Rest
Your score is your slowest 500m.
The goal is to hold the same pace you held last week on the 250m rows.
9:21 2500m r50  average row = 1:52.2
1:50.0
1:49.5
1:55.0 - slowest
1:53.5
1:53.1

Wednesday - Coach 5,6. Some mobility with classes, 500m row, short barbell warmup
Squat Snatch from a deficit 7×1@70-75% - 115# - need to do more, heavier too
Focus on driving through your legs through the first pull, and staying patient through the second pull. Hang Squat Clean 4×3@75% - 135#, quick cycle
Push Press into Jerk (Power or Split) 5x(2+2)@ 155# - tough, but made it.
Bench Press 2-2-2-2-2-2 working up to a challenging - 135, 165, 175, 180, 185#
3 sets of 5-8 Weighted Pull Ups - 3x5@25#, 1x3@35#
WOD
50 Double Unders
Then-
2 Rounds of:
15 C&J (115/75)
5 Pull Ups
10 Push Ups
15 Air Squats
5 Pull Ups
10 Push Ups
15 Air Squats
Then-
25 Burpees
Skipped the wod, but save it for later.
Max effort 1 min GHD situps - 34.5
2 attempts max effort dubs - 96, 86
Max effort T2B - 11
Max effort ring dips - 16, left shoulder hurting

Thursday - Thanksgiving
Team FGB with only 1 person working at a time per team with a continuous clock in 25 minutes. 5 Rounds of 1 Minute Per Exercise and NO Rest Between Rounds
SDHP (75#)  partner holds plank - 32 28 25 20 25
Box Jumps (20#)  partner holds hollow rock - 33 16 32 17 30
Push Press (75#)  partner holds onto bar  hanging - 23 23 20 23 20
Row (Calories)  partner holds superman - 14 13 16 12 17
Wall Ball  (20#)  partner holds squat - 16 20 16 20 15
526 total reps

Friday - 500m row, handstand warmup
Front Rack Sotts Press 3×3 - 95#
Every 90s for 9 minutes (6 sets) 4-5 Power Clean & Power Jerk @62-70% 2x4@120#, 4x5@130#
Front Squat 5×4@73 - 77% - 175#
Interrupted by trouble call, really screwed up the front squat set, cooled down between each. Not happy. Need to try and do something similar to this:
3 Supersets of:10-15 Reverse Hyper
20-40 Hollow Rocks

Saturday - 500m row, feeling slow, down.
Practice 5-8 reps of Skin the Cat
Practice Kip Up Progression for 2 or 3 attempts
5×3 Rack Pulls - 225, 315, 405, attempted 495, no luck. did 405 2 more times
5x3 Deadlift - 285#
Bench Press 4 x 2 80% - 175#
20 MIN AMRAP WITH PARTNER - Kent
20 Partner Wall Balls 20#
*1 person throws, the OTHER person catches.
10 Partner Burpees
10 Alternating Box Jumps 24"
10 High Five Push Ups
7 rounds + 31 reps. Crushed them all!
3 rope climbs with 20# vest

Sunday - 

Monday, November 16, 2015

I can almost smell the turkey!

Monday - 500m row, quick barbell warmup.
Snatch Grip Sots Press 3×5 - 1@65#, 3x5@75#
Snatch - EMOTM 8×3@72-80% of 1RM - 4x3@115#, 4x3@125# - this was a rough workout.
10 Rounds for Time of:
Row 250m
Rest 30s
*Hold the same split for every round, your score is your slowest split of the 10 rounds. 55.5sec
9:02.1 - 1:48.4 avg - r147
53.8 - 1:47.6
53.7 - 1:47.4
53.4 - 1:46.8
53.5 - 1:47.0
54.1 - 1:48.2
54.5 - 1:49.0
55.0 - 1:50.0
54.4 - 1:48.8
55.5 - 1:51.0
54.3 - 1:48.6
Back Squat 3×6@65% - 185# - legs were shaky after the row!
3 Supersets of:
10-15 Glute-Ham Raises - 12
12 Med Ball Overhead Sit Ups
Near max reps of Bar Hanging Hollow Holds (did superman - hollow swings)

Tuesday - Dubs warmup
Spend 10 minutes: Hold Ring Support for 10s+ Dip Hold for 10s + Second Support Hold for 10s. Goal is to complete a complex every 90 Seconds.
3 Sets Supersets of –
   Handstand Complex
    + 3 HSPU  (stayed on wall last set, had to move ab mat out farther)
    + 4 Rounds of 1 Strict Pull up + 1 Strict T2B.
Spend 7 Minutes Practicing HS Walk - made 2 steps, then last attempt made 4
Every Other Minute on the Minute for 4 Rounds (8 Minutes), complete a max set of Strict Pull Ups right into a max set of Kipping Chest to Bar Pull Ups - 5 strict, 1-4 c2b... they didnt feel good at all.
WOD
50 Wall Balls 20-10’
Then-
5 Round of:
3 Deadlifts 275#
6 Burpee over the Bar
Then-
Run 800m
12:04 - wallballs 25, 10, 15. Deadlifts singles, paced too much on burpees. 7:39 finish 5 rnds. Run was slow.

Wednesday - Coach 5,6. Easy movements, 500m row, barbell wamup.
Squat Snatch from a deficit 7×1@70-75% - 2 mats (~1.5") - 115# - left side was moving only. weird.
Hang Squat Clean 4×3@70% - 120# - felt easy, quick cycle.
Push Press into Push Jerk 5x(2+2)@ 3RM - only used 145#, felt decent
Bench Press (3-3-3-3-3 working up to a challenging - 135, 155, 165, 175, 185# - 3RM PR
Weighted Pull-ups 3 sets of 5 - 25# - 2 superset of 10 30# hammer curls.

Thursday - Rest. 4min planks, 3 sets of curls. 5 min yoga

Friday - 500m row + barbell warmup, slow warmup waiting on Kent
Front Rack Sotts Press 3×3 - 85#
Every 90s, for 9 minutes (6 sets) 5 Power Clean & Power Jerk @60-65% 2@115#, 4@120#
Front Squat 4×4@70% - 165# - zombie squats to save shoulder
3 sets of Max Strict MUps - worked seated transition drills
3 Supersets of:
15 Reverse Hyper
30 Hollow Rocks - rocks were rough.
WOD
AMRAP in 3 Minutes of:
10 Kettlebell Swings -American Style 70#
15 Toes to Bar
30 Double Unders
Then, Rest 1 Minute
Then, AMRAP in 4 minutes of the same
Then, Rest 2 Minutes
Then, AMRAP in 5 minutes of the same
*Pick up where you left off on each round.
5 rounds + 16.  Dubs were all unbroken. Got 9 unbroken 1st round of ttb. Tried to get 5 each round, but most were singles. slow.

Saturday - 500m row minimum warmup
Holleyman
30 Rounds for time of:
5 Wall-Ball Shots, 20#
3 Handstand Push-ups
1 Power Clean, 225# - 160#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, was killed on August 30, 2004.

Maj. Joe Warren Memorial Brew in the Lou Ruck.

Sunday - Rest day. Neck is sore, ear is clogged, right trap super tight.

Monday, November 09, 2015

Я не говорю русский

Monday - 500m row, random warmup
Snatch 5×2; 2@65% - 100#, 3@70% - 110#
Clean and Jerk 4×1@70% - 135#
Shoulder Press (work to 5RM - 75, 85, 85. Did 5 push press @ 95#, 1@145#
Back Squat 4×2@50% - 145#
Glute-Ham Raises (3 Sets of 10-15 Glute Hamstring Raises - 12, 10, 10 - no weight, but felt good
WOD
6 Minute AMRAP of:
5 Power Cleans 135#
5 Front Squats (Same)
5 Shoulder to Overhead (Same)
5 ‘High’ Box Jumps 30″
3 rounds + 4 reps. These got heavy quick, even front squats sucked. First jump was SKETCHY!

Tuesday - Late night, really tired. Feeling down. 500m row warmup
Spend 10 minutes with the following complex: Hold Ring Support for 5-10s+ Dip Hold for 5-10s + Second Support Hold for 5-10s. Goal is to complete a complex every 90 Seconds.
3 Sets Supersets of –
Handstand Complex
+ 1-3 HSPU
+ 2-4 Rounds of 1 Strict Pull up + 1 Strict T2B. - 2 hspu+3pu+t2b each round.
3 sets of 100′ Farmer Carry - 2x 72#+17#kb = 180#
Front Squat 4×2@60% - 145# felt great, last 2 frenkensquat to save shoulder pain
8 Rounds of: Run Row 1 Minute out, rest 15 Seconds, 1 Minute Back - 4177m
270,275.282,269.278,263.271,262.245,264.266,257.230,254.249,242. -
3 Supersets of –
10 Side Plank Rotations each side. Hold a 10 lb KB. Do 10 per side for each set.)
& 30s Static Single Leg Bridge (30s each leg)

Wednesday - Coach 5,6am. 500m row, 400m run, track warmup
Snatch 4×2@55% - 95#
Clean and Jerk 4x(2+1) @60% - 115#
Push Press 4-6 sets working up to a 3 rep max - 95, 115, 135, 2@155
Back Squat 3x2@40% - 115# - used a band for 2 sets
3 Super Sets of –
10-12 Double Kettlebell Floor Press
& 8-12 Strict Ring Rows
“Death By Burpee Over Box and Chest to Bar Pull Ups”
With a running clock, complete:
1 Burpee Over Box on the first minute
2 C2B Pull ups on the second minute
3 BOB on the 3rd minute
4 C2B on the 4th minute.
etc….
12 rounds + 11 reps.

Thursday - Rest day, some curls, 4min planks

Friday - 500m row, 200m run + track warmup + 200m run
­8 reps of Skin the Cat - pushed the end range, got through further
4 sets of 6 reps of Dragon Flags
Run out 2 min rest 30 sec run back 2 min, repeat 3 total rounds
Reverse Hypers 3 sets of 15­ reps - used blue band for resistance
30 Muscle Ups for time
Or AMRAP in 6 min of max Muscle Ups - Worked on MU swings.

Saturday - 500m row, track warmup, fast barbell warmup. Max Out Day.
1RM Snatch - Felt heavy today, worked up to 145. Attempted 155 multiple times. First couple times felt horrible, after 3 tries, actually started feeling better. Pull was MUCH better and quicker through the middle. Never got it, always failed right shoulder after making catch. Caught 160 in bottom, but failed to stabilize it as well. But 160 pull felt very good.
1RM Clean and Jerk - Started at 155, 160, 185, 195 (felt pretty ok...) First attempt 200, clean felt great, jerk failed, did not explode or drop under well enough, Second try went perfect. 200# new PR.
1RM Back squat - 135, 185, 225, 255, 275, 285# new PR
Headed to Tag Team Throwdown to watch. Took Y to skate park, then tossed the lacrosse ball, then to his soccer game. Tough loss, they dominated the whole game, mistake late, lucky goal.

Sunday - rest. Cooking at Brian and Jamis. Oatmeal crust pizza, almond butter, banana bread, waffles were awesome.

Monday, November 02, 2015

Damn Morgan!

Monday - 500m row, track warmup, 200m run
Power Snatch 3 EMOM for 8 minutes @72-80% of 1RM Full Snatch - 2x3@115, 1x3@120, 5x3@125 - these got pretty messy, spreading legs instead of dropping under. Did not make it to 80%
Pause Jerk 4×2@80-85% of 1RM Jerk – 3 sec pause - 2x2@155, 2x2@160#
Shoulder Press (4×5) - Only got 2 sets, failed miserably. 2x4@95#
Back Squat 3×10@70-73% Up 10-20 lbs from last week - 195#
Good Mornings 3 sets of 5-8 - 3x6@95#

Tuesday - 500m row, track warmup, 200m run.
Spend 10 minutes with the following complex: Hold Ring Support for 10s + Dip Hold for 10s + Support Hold for 10s. Complete a complex every 90 Seconds.
3 Sets Supersets of –
Handstand Complex
+ 1-3 HSPU
+ 2-4 Rounds of 1 Strict Pull up + 1 Strict T2B. - did 1,2,2 hspu, and 2 pu+t2b each.
4 sets of 80′ Farmer Carry - 4x80' @ 250# - 2x72#kb+2x53#kb
Front Squat 4×2@70% - 2x2@ 165#, 2x2@185#
3 Supersets of –
10 Side Plank Rotations each side. Hold a 10-20 lb Dumbbell with your reaching arm. - 2x5# plates
& 30s Static Single Leg Bridge (30s each leg)
WOD
4 Rounds for time of:
12 Wall Balls 20#
8 HSPU
4 Chin Ups
6:32 - some of the hspu started with head on mat instead of lowering

Wednesday - Coach 5am, 6am. 100 jumping jacks, 500m row
Snatch 4×2@80-88% - 95, 115, 125, 4x2@135# - felt great, quick through middle, solid lock.
Clean and Jerk 5x(2+1) 2 sets@83%, - 155# 2@88% - 165#, 1@90% - 175#, jerk was slow, weak
Push Press 4×3@ 140#, left shoulder painful
Back Box Squat 5×5 - 215#
3 Super Sets of –
10-12 Double Kettlebell Floor Press
& 8-12 Strict Ring Rows
WOD
50 ab mat situps
10 ring push ups
40 ab mat situps
10 ring push ups
30 ab mat situps
10 ring push ups
20 ab mat situps
10 ring push ups
10 ab mat situps
10 ring push ups
5:58

Thursday - Rest. Dr Rod - sub scap, teres messed up, very tender.

Friday - 500m row - left shoulder is pretty messed up.
Front Rack Sots Press 3×5 - 2@ 45, 1@65 - going easy on
Power Clean & Power Jerk + Split Jerk 4x(1+1+1)@80 - 4x1@150#, 1x1@155#
Strict DB Press 4x5 - 40#, right arm only
High Bar Back Squat 8×3@83-88% - 235#
3 sets of 10 Weighted Hip Extension - 1x25#, 3x45#
Metcon
7 Minute EMOM of 4 Squat Snatch @40-50% of 1RM & 4 Burpees - 75#. easy moves

Saturday - Sandbag Mile
Gym first - 500m row, 6x2 Deadlift 3" deficit - 265#
Sandbag Mile - 100# bag, had the flag for first half, then gave to Y.
WOD - Partner with Kent
For time
50 Deadlifts 95# - 10, 15
50 Box jump 20 - singles
50 KB swings 53# - 15. 10
50 Knees to elbows - 10, 10, 10
50 Sit-ups - 15, 15
50 Pull-ups - 10, 5, 5, 5, 5
50 Thrusters 45# - 15, 10
50 Wall ball 20# -
50 Burpees - 10, 10, 5
50 Double-unders - all
16:20

Sunday - all rest. - hoping shoulder will feel better soon