Monday, December 26, 2016

Feliz Navidad and New Year

Monday - Coach 5,6,7. row plus most of warmup.
Kipping HSPU Test - 6 Rounds:
30 Seconds Max Kipping Handstand Pushups
30 Seconds Rest
13, 10, 10, 10, 7, 6 - 3 more than last time. Had extra time first couple rounds, last 2 rounds were bad
Double Under test - 2 min max dubs - 158 - way worse than last time, tripping, forearms and shoulders were pumped bad
WOD - Elizabeth
21-15-9
Clean, 135#
Ring Dips
9:01 - squat cleans had the quads on fire.
Row conditioning - 3 rounds
200m @ 2:01 (2k + 12)
200m @ 1:46 (2k - 3)
200m @ 2:01
200m @ 1:49 (2k)
Rest 2:00
Cryo, 50 situps

Tuesday - Full warmup
Chest-To-Bar Pull-ups - 41 total, started with 7 unb, felt good
1:30/rest 1:00 - 22
1:00/rest :30 - 12
:30 - 7
WOD - MISTLETOES
3 Rounds:
Row 500 Meters
12 Push Jerks 135#
15 Toes to Bar
13:23 - stayed 1:59 - 2:00 on row, jerks 8+4, 6+6, 8+4 sucked. T2b 2 breaks, 5+5+5, first and third round had some hanging singles at end.
POST - 50 Hip Extensions, 1:00 L-Sit (Accumulate)
35 Hip Extensions, :40s L-Sit (Accumulate)
20 Hip Extensions, :20s L-Sit
Worse than expected, hip ext lit it up.
Cryo - 100 situps

Wednesday - Coach 5,6. Borrowed pre and bcaa, full warmup, workout alone
WOD - Christmas Threes” Part #1 – In a 3:00 Window…
75 Double-Under Buy-In, followed by AMRAP:
15 Deadlifts 185#
15 Bar-Facing Burpees
Rest 3:00
“Christmas Threes” Part #2 – In a 3:00 Window…
75 Double-Under Buy-In, followed by AMRAP:
10 Deadlifts 225#
10 Bar-Facing Burpees
Rest 3:00
“Christmas Threes” Part #3 – In a 3:00 Window…
75 Double-Under Buy-In, followed by AMRAP:
5 Deadlifts 275#
5 Bar-Facing Burpees
1 + 15 first round; 1+ 13 2nd rnd; 2 + 5 3rd rnd - dl were heavy, broke 2nd set on 185 and 225 once. 275 were unbroken. All dubs were unbroken.
POST - 3 Rounds - 6 BB Rows + 12 RDL - 135#
WOD2 - EMOM x 12:
Odd Minutes – 15 Calorie Assault Bike
Even Minutes – Max Wallballs
HORRIBLE - 16, 10, 10, 10, 10, 10. Missed 2 cals on rnd 5, 1 cal on rnd 6... SUCKAGE.

Thursday - Coach 6,7. Mobility 100 situps, Cryo

Friday - No Coaching!! Decent warmup, shoulders didnt feel fully warm...
Strict Handstand Pushups - 5 w/ ab mat. Felt ok, but could not get a single legit strict.
Front Squat  waves - Wave #1
On the 0:00: 5 Reps @ 65% of 1RM - 160
On the 1:30: 3 Reps @ 70% of 1RM - 180
On the 3:00: 1 Rep @ 75% of 1RM - 190
Wave #2
On the 4:30: 5 Reps @ 65% of 1RM - 160
On the 6:00: 3 Reps @ 70% of 1RM - 180
On the 7:30: 1 Rep @ 80% of 1RM - 205#
Wave #3
On the 9:00: 5 Reps @ 65% of 1RM - 160
On the 10:30: 3 Reps @ 70% of 1RM - 185 (felt fine)
On the 12:00: 1 Rep @ 85% of 1RM - 215# - felt good for all lifts, worked on elbows/chest up
Pausing Clean Deadlift + Power Clean - 7x2 - 95, 115, 135, 155, 165, 175# - these were HORRIBLE, bout broke my wrist, starfished, just bad, 180# felt much better, setup was better, stronger pull, still went wide feet.
WOD - CANNON FODDER
4 Rounds of a 3:00 Window…
7 Power Cleans 155#
14 Assault Bike Cals
Max Calorie Row in Time Remaining
Rest 1:00 between rounds
29, 23, 21, 20 - Singles on all PC, ass bike was killer, pulled steady on rower
Cryo, 50 situps

Saturday - Shorted the warmup, talking too much. gave a couple half hearted attempts at muscle ups.
Ring Dips - 1:30/1:00 rest+1:00/:30rest+:30 = 27, 14, 8. started with 14 strict, kipped the rest
Bar over Burpees - 2:00/:30rest + 1:00/:30rest + :30 = 36, 17, 12. beat last test by 5 reps (could have had an extra on middle round.)
WOD - DASHER"
800 Meter Row
30 Kettlebell Swings 70#
30 Pull-Ups
Directly into…
2 Rounds:
20 Calorie Ass Bike
30 Box Jumps 24"
30 Wallballs 20#
Directly into…
800 Meter Row
30 Kettlebell Swings 70#
30 Pull-Ups
27:43 - NASTY. 3x10 on kb, 10,8,7,5 pullups. 6x5 last set pullups. 3x10 wall balls, steady jumps.
Took a long time to get ready for wod, had to go 1 at a time, I went last... started 32:00 finished 59:43

Sunday - Rest, Xover, programming, dinner and drinks, late night.

Monday, December 19, 2016

F&*# its cold!

Monday - Good warmup, little sluggish.
Snatch Grip Sotts Press - 5x3 - 45, 65, 75, 85, 95
Primer - 2 Muscle Snatch + 2 Snatch Balance + 1 High Hang Snatch - 45, 55, 65, 75, 85, 95?
Snatch Waves - On the 0.00 – 3 Reps @ 60% of 1RM - 95
On the 1:00 – 2 Reps @ 65% of 1RM - 105
On the 2.00 – 1 Rep @ 70% of 1RM - 115
On the 3.00 – Rest
On the 4.00 – 3 Reps @ 65% of 1RM - 115
On the 5.00 – 2 Reps @ 70% of 1RM - 120
On the 6:00 – 1 Rep @ 75% of 1RM - 125
On the 7:00 – Rest
On the 8:00 – 1 Rep @ 80% of 1RM - 130
On the 9:00 – 1 Rep @ 80% of 1RM - 130
On the 10:00 – 1 Rep @ 80% of 1RM - 130 - Couple were good, but lots of nasty ones, not on today
WOD - SNOWSTORM
4 Rounds:
21 Wallballs 20#
18 Hang Power Snatches 75#
15 Burpees
12 CTB Pull-Ups
20:35 - Sucked wind BAD. wall balls - unb, 11,10. HPS - 14+4, 9+6+3, 6+6+6. Started with 6 c2b, then most were sets of 4,3,2.
Cryo, 100 situp, late game

Tuesday - Early in, short warmup + talking
Pause Back Squats - 10x2 150# (last 4 @ 155#) focus on power out of hole
WOD - Nutcracker – Part #1
AMRAP 3: - 5 rounds + 2 reps felt decent
3 Power Cleans
3 Front Squats
3 Push Jerks
Rx – 115#
Rest 3:00
“Nutcracker” – Part #2
AMRAP 3: - 3 rounds + 4 - not great at all
3 Power Cleans
3 Front Squats
3 Push Jerks
Rx – 135#
Rest 3:00
“Nutcracker” – Part #3
AMRAP 3: 2 rounds + 8 - missed goal of 3 rounds by 1 push jerk. 2nd round was all over the place
3 Power Cleans
3 Front Squats
3 Push Jerks
Rx – 155#
Cryo. First day Crossover Symmetry Shoulder rehab. 100 situps

Wednesday - Coach 5,6. Full warmup
Muscle-ups (Accumulate 30 Banded Strict Muscle-Ups) - purple bands 3x10
HSPU - Not happening today, sucks. Did 2x5 w/ 2 abmats. 2x4 10#+abmat
WOD - FULL CIRCLE
1,500 Meter Row
100 Double-Unders
30 Calorie Assault Bike 50 GHD Situps
100 Double-Unders
1,500 Meter Row
18:09 - easy 2min pace, dubs were ok, 2nd set 4 or 5 breaks, GHD 20+5+15+10, pushed some on last row trying to get under 18..
Crossover Symmetry 100 situps

Thursday - Coach 6,7. 100 25# weighted situps. Another 100 situps. cryo. Met with Joe D. Yo salsa

Friday - Freakin hangover from hell! Coach 5,6. Barely living, not feeling workout
100 Cal on Air bike - 9:00
Bench - 8@135#, 5@155#, 3@175#, 2@185#, 1@195#, 1@205# new PR
Superset each round with 5 strict pullups.
Crossover Symmetry, Cryo, 50 situps

Saturday - Extra warmup then lots of talking and waiting.  1 mile air bike
WOD - 12 Days of Christmas
1 Squat Clean BW
2 Deadlifts BW
3 Burpees
4 Pull Ups
5 Wall Balls
6 Box Jumps
7 KB Swings 70
8 Jumping Ring Dips
9 Push Ups
10 Sit Ups
11 KB Good Mornings
12 Front Squats BW
19:36 - Used 160# (should have gone 165) Felt good through all movements. Couple cleans got out of shape, attempted butterfly, most were junk, unbroken on push ups, situps, kb swings, good morns, broke front squats 6+6. Lots of cookies

Sunday - Christmas. 50 situp. Lots of food.

Monday, December 12, 2016

Just looking for a title

Monday - late night, tired. Most of warmup.
Snatch primer - 1 Pause Overhead Squat + 2 Snatch Balance - 40%, 45%, 50%, 55%, 60%
empty, 65, 75, 85, 95, 115 (heavier than 60%....)
Snatch - every 90 sec - 2x60%, 2x70%, 2x75%, 1x80%, 4x1@85%
2x95#, 2x115#, 2x120#, 1x130#, 4x1x135#- felt ok, hitting a little low, better 3rd pull
WOD - "KILLINGTON"
4 Rounds:
5 Ring Muscle-Ups - 5 burpee chest 2 bar
10 Squat Snatches 95#
15 Box Jump Overs 24″
11:28 - very steady pace, all singles, lungs were burning.
Conditioning - Wall Balls Unbroken - 21, 18, 16, 12, 9, 6, 3 - 4:25
Cryo, 100 situps

Tuesday - pretty good warmup, left pec twitching, irritating.
Power Clean
On the 0:00 – 3 Reps @ 50% of 1RM Clean - 110
On the 1:00 – 3 Reps @ 55% of 1RM Clean - 120
On the 2:00 – 2 Reps @ 60% of 1RM Clean - 130
On the 3:00 – 2 Reps @ 65% of 1RM Clean - 140
On the 4:00 – 1 Rep @ 70% of 1RM Clean - 150
On the 5:00 – Rest
On the 6:00 – 1 Rep @ 75% of 1RM Clean - 160
On the 7:00 – 1 Rep @ 80% of 1RM Clean - 170
Minutes 8, 9, and 10… worked up 185, 190, 195# - form not great, starfished feet.
WOD - Chainsaw” Part #1- DID THIS BACKWARDS, PC FIRST, THEN AIRBIKE
AMRAP 3:
15 Calorie Bike (12 Assault)
15 Power Cleans 95#
Rest 3:00
“Chainsaw” Part #2
AMRAP 3:
12 Calorie Bike (9 Assault)
12 Power Cleans 115#
Rest 3:00
“Chainsaw” Part #3
AMRAP 3:
9 Calorie Bike (6 Assault)
9 Power Cleans 135#
2 rounds, 1 round + 19 reps (7 pc), 2 rounds + 6 reps.
WOD 2 - Alternating EMOM x 14
Even Minutes – Row 15 Calories
Odd Minutes – 30 Seconds for Max Reps Kipping HSPU
12, 10, 10, 9, 9, 9, 9 = 68 reps.
Cryo, 100 situps

Wednesday - Coach 5,6. Short warmup?
Pause (2 sec) Front Squat On the Minute x 10
Set #1 – 2 Reps @ 50% - 135#
Set #2 – 2 Reps @ 55% - 145#
Set #3 – 2 Reps @ 60% - 155#
Set #4 – 1 Rep @ 65% - 165#
Set #5 – 1 Rep @ 70% - 185# went a little heavy
Sets 6-10 - 205#, 215#, 225#, 230#, 240# Good heavy pause, hard drive up
WOD - "FIRE ALARM" (AT THE 20:00)
3 Rounds of “Bergeron Beep Test”
50 Calorie Row
3 Rounds of “Bergeron Beep Test”
50 Calorie Row
3 Rounds of “Bergeron Beep Test”
1 Round of “Bergeron Beep Test” = 7 Thrusters (75/55), 7 Pull-Ups, 7 Burpees
17:32 - Holy Shit that sucked! Had Aaron pushing me on last round, kept me moving, wanted to stop, couldn't breathe. Attempted butterfly to start but only 3-4, so kipped.
Post - 200 Double unders - smallest number of sets.... yeah, Nope...
9 sets 53-80-xx-103-122-131-150-180-200 - a mess, calves on fire, arms out of whack.
100 situps

Thursday - Coach 6,7. 200 situps.

Friday - Coach 5,6. Good warmup.. little slow/chatty
WOD - Open 16.4
13-Minute AMRAP:
55 Deadlifts, 225#
55 Wall-Ball Shots, 20#
55 Calorie Row
55 Handstand Push-ups
195 reps. 30 HSPU.... but watched the video, only did 51 deadlift... SUCKS! DL=11, 11 singles, 8 singles, 5 singles, 4 cycle +1, 5 singles, 4 cycle + 1, 1. WB 15, 10, 8, 5, 6, 6, 5. HSPU = 10, 8, 6, 4, 2.
Had 2 min or more for hspu. row went pretty well. Could definitely do better.
Minutes 0:00 – 5:00: 5 rounds I think
5-10 Strict Ring Dips
10 GHD Sit-Ups
Minutes 5:00 – 10:00: 4 rounds
10 Deficit Pushups – Stack 1-2 plates for hands and feet to add 3-5″ to your pushup depth. 2x45
15 AbMat Sit-Ups
Minutes 10:00 – 15:00: 3 rounds, green band
20 Banded Good Mornings
20 Hallow Rocks
Good cool down mobility, bulletproof shoulders mobility.
170 situps so far. Nasty weather, really slick. No cryo, no mexican, at home margaritas

Saturday - Freezing cold and icy out. Late night. Actually felt tired, stayed in bed late, last minute decision to stay home. Classes canceled, nobody at gym. 150 situps?

Sunday - Rest day. 200 situps.

Monday, December 05, 2016

December's gettin cold

Monday - good warmup
On the Minute x 5 - 2xempty, 2x65, 1x75
Snatch Pull + Hang Power Snatch + Snatch Balance + High Hang Squat Snatch
Snatch -
1 Set of 3 – 60% - 95#
1 Set of 3 – 70% - 115#
1 Set of 3 – 75% - 120#
3 Sets of 3 – 80% - 130# - did 4 sets, felt good.
Muscle Up - 5x3 towel kip swing. 3x3 swing ring pulls - not getting pull to hips feel or turnover
Banded Ring MU transition drill - 3x8 left shoulder was painful
WOD - CRISS CROSS
AMRAP 15:
30 Double-Unders
15 Power Cleans 115#
30 Double-Unders
15 Toes to Bar
3 rounds + 88 - sets of 5 on pc and t2b
Cryo, 100 situps

Tuesday - Warm up, little sore
Pause Overhead Squat - 5x2 3 sec pause - Every 90 Seconds:
On the 0:00, Set #1 – 60% of 1RM Snatch - 95#
On the 1:30, Set #2 – 70% of 1RM Snatch - 115#
On the 3:00, Set #3 – 80% of 1RM Snatch - 135# (5 over)
On the 4:30, Set #4 – 90% of 1RM Snatch - 145#
On the 6:00, Set #5 – 95% of 1RM Snatch - 155#
WOD - “Freedom Sauce” Part 1
With a 3:00 Clock:
21 Overhead Squats 95#
21 Lateral Burpees over Rower
Max Calorie Row - 15 cals, unbroken ohs, little fast, tired
Rest 3:00
“Freedom Sauce” Part 2
With a 3:00 Clock:
18 Overhead Squats 115#
18 Lateral Burpees over Rower
Max Calorie Row - 14 cals, unbroken, little break in burpees
Rest 3:00
“Freedom Sauce” Part 3
With a 3:00 Clock:
15 Overhead Squats 135#
15 Lateral Burpees over Rower
Max Calorie Row - 0 cals, dropped last rep, could not snatch back up, took too long, angry!
Rest 3:00
“Freedom Sauce” Part 4
With a 3:00 Clock:
12 Overhead Squats 155#
12 Lateral Burpees over Rower
Max Calorie Row - 5 cals, SPENT! Had to take from rack, only got 6 reps, failed 7 twice, dropped to 135, snatched and finished. Frustrating wod.
POST - 20:00 Capacity Row
Every 4:00 – Complete 15 GHD Sit-Ups + 15 Hip Extensions - 3578m, stopped at 16, 10:44, 5:45? Thought I did 4 rounds of GHD?
Cryo. Meeting with Chris/Courtney on gym.

Wednesday - Coach 5,6. Jump rope warmup with both classes. Then short warmup
Handstand Push-ups Strict - On the Minute x 12:
Minute 1 – 45% of Max Set
Minute 2 – 35% of Max Set
Minute 3 – 35% of Max Set
Minute 4 – Rest
Was going for 4,3,2... failed first round of 3.. Second round did 30# seated db press 9,8,7.
Chest-To-Bar Pull-ups - Max attempt - 12. made 9 kipping, then finished 2+1
Alternating On the Minute x 14
Odd Minutes – 8 Romanian Deadlifts - 155# felt good
Even Minutes – 8-7-6-5-4-3-2 Push Presses - 100, 110, 120, 135, 145, 155, 165# - PR 2 rep
Alternating EMOM x 14:
Odd Minutes – 15 Wallballs 20# - all unbroken
Even Minutes – 5 Hang Power Cleans - 105, 115, 125, 135, 140, 145, 155# - cycled until 145?? good
RECOVERY
5:00 Air Squat Hold - went for 6:30 instead...
Cryo.

Thursday - Coach 6, cancel 7. 200 situps. Partial romwod

Friday - Coach 5,6. Warmup.
WOD - "NINJA TURTLES"
AMRAP 15:
90 Double-Unders
70 Calorie Row
50 Barbell Facing Burpees
30 Power Cleans 135#
1 round + 95 (dubs + 5 cals). First round dubs unbroken, second not so much.
STRICT GYMNASTICS
Minutes 0:00 – 5:00: 4 - 5 rounds
7 Strict Ring Dips (band if less 5 straight)
7 Horizontal Ring Rows
Minutes 5:00 – 10:00: 4 rounds
10 Second Ring Support Hold
10 GHD Sit-Ups
Minutes 10:00 – 15:00: 1x60#, 2x30#, 1x35#kb
10 Bent Over Dumbbell Rows each arm (moderate load)
15 Hallow Rocks
Post - Shoulder bulletproofing
Cryo. Screwed up right ankle leaving gym. From dubs? ugh. 100 situps

Saturday - Shoulders a little sore. Most of warmup. Wearing Bowtie. Felt good
Jerk Balance - 2x3 empty, 2x3 85#
Tall Jerks - 3x3 empty, 2x3 85#
Split Jerk - EMOM
3@105
2@125
2@145
1@155
1@165
Worked up - 175, 185, 195, 205# - felt easy and solid! Attempted 215.. no, then 210.... no. DAMN!
Alternating EMOM x 10:
Even Minutes – 30 Seconds: Max Reps Bar Muscle-Ups - Singles, trying to get a double
Odd Minutes – 3 Front Squats - 165, 175, 185, 195, 205 or 215...
WOD - "SHAKE AND BAKE"
4 Rounds:
1:00 Kettlebell Swings 53#
1:00 Toes to Bar
1:00 Thrusters 95#
1:00 Rest


Sunday - Rest day, partial RomWod, 100 situps

Monday, November 28, 2016

Post Thanks Back to the Grind

Monday - Followed warmup plus bbell snatch warmup
Prep - EMOM x 5 (empty x2, 65#x2, 75x1) - Pull + Power Snatch + OHS + Snatch Balance
Snatch
1 Set of 3 – 60% - 95
1 Set of 3 – 70% - 115
1 Set of 2 – 75% - 120
4 Sets of 2 – 80% - 130# - lifts felt good, third pull was on
Muscle-ups (5 sets of 5 Kip Swings) - towel between feet, work on shoulder active!
Alternating On the Minute x 10 (5 Rounds):
Odd Minutes – 2 Pausing Overhead Squats @ 70% of 1RM Snatch - 115#
Even Minutes – 2-5 Ring Muscle-Ups (transition drills)
WOD - “Probatio”
AMRAP 5:00 – Max Burpee Box Jump Overs 24″ - 50
Rest 5:00
AMRAP 4:00 – Max 10 Meter Shuttles (every 10 meters counts as 1 repetition) - 60
Rest 4:00
AMRAP 3:00 – Max Power Cleans 155# - 23
Rest 3:00
AMRAP 2:00 – Wallballs 20 - 45
Rest 2:00
AMRAP 1:00 –  Pull-Ups - 22
Burpees started too fast but tried to stay moving. Could have gone faster on run, sprinted for a bit wasnt smart. Cleans went better than expected, legs were tired. Wallballs 15,10,xxxx. Pullups did some butterfly! started with 5?
Cryo 100 situps

Tuesday - In early, meeting, followed warmup
Alternating On the Minute x 12
Odd Minutes – 10-8-6-4-2-1 Deadlift - 185, 225, 255, 275, 315, 335#
Even Minutes – 40 Double-Unders - all but last 2 sets unbroken, 38+2,39+1
ROW CONDITIONING
5 Rounds of the following, resting 2:00 between:
Row 200 Meters @ 2K Pace + 7 Seconds - 1:56
Row 200 Meters @ 2K Pace - 3 Seconds - 1:46
Row 200 Meters @ 2K Pace - 1:49 - Hit all paces, just barely
On the Minute x 12
Minute 1 – 30 seconds for Max Strict Toes to Bar
Minute 2 – 30 seconds for Max Superman Rocks
Minute 3 – 30 seconds for Max Hallow Rocks
Minute 4 – 30 seconds for Max Band Pull-Aparts
Cryo, 100 situps

Wednesday - Coach 5,6. Tired, slow warmup
HSPU strict - On the Minute x 12: 1 ab mat
Minute 1 – 40% of Max Set - 4
Minute 2 – 35% of Max Set - 3
Minute 3 – 35% of Max Set - 2
Minute 4 – Rest
WOD - “Silverback” Part 1 – AMRAP 5:
21 Back Squats 135#
15 Back Squats 185#
9 Back Squats 225#
Time Remaining, Max Back Squats 275#
45 reps - finish 225, would not have gotten 275.... yikes
Rest 5:00
“Silverback” Part 2 – AMRAP 5:
21 Push Press 115# 105
15 Push Press 135# 125
9 Push Press 155# 145
Time Remaining, Max Push Press 185#
36 reps - had to break up too much, failed attempt at 145... yuck
Rest 5:00
“Silverback” Part 3 – AMRAP 5:
21 Hang Power Cleans 115#
15 Hang Power Cleans 135#
9 Hang Power Cleans 155#
Time Remaining, Max Hang Power Cleans 185#
42 reps - could not cycle, needs work, 6 reps at 155 were ugly
BULLETPROOFING
3 Supersets:
10 Strict Pull-Ups
20 Second Ring Support Hold
30 Overhead Arm Cirlces (light load) 5#s
Rest 1-2 Minutes
Little bit of Handstand practice against wall

Thursday - Coach 6. RomWod before. No show 7am, so
Bench - 6x5@155#
Cryo, 100 situps

Friday - Coach 5,6. Followed warm up.
Positioning Primer: 5 Sets of 3 Snatch Grip Sotts Press - 45x2, 55, 60, 65#
5 Sets of the following:
2 Muscle Snatches + 2 Snatch Balances + 1 High Hang Pausing Snatches
Set #1 – Empty Barbell
Set #2 – 30% of 1RM Snatch - 55
Set #3 – 35% of 1RM Snatch - 65
Set #4 – 40% of 1RM Snatch - 70
Set #5 – 45% of 1RM Snatch - 75
e90 sec x 7 1 Power Snatch + 1 Squat Snatch
1 - 80#, 2 - 95#, 3 - 105#, 4 - 115#, 5 - 125#, 6 - 135#, 7 - 145#
WOD - Barbara (Time)
5 Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
32:38 - butterfly were crap, only get 2 or so, tried a couple each round, then switch to kip. Broke push ups randomly, pushed through sits and squats. Bashed elbow dropping from pull up rnd 2, swollen.
Post - SHOUDLER RECOVERY
3 Sets of 10 Rotator Retractions
3 Sets of 10 Plate Front Raises
3 Sets of 20 Banded Pull-Aparts
Cryo, mexican, 245 situps total

Saturday - Santa Dash 5k, easy run. 100 situps.

Sunday - Rest day, RomWod, 100 situps

Monday, November 21, 2016

Cold is here comes Thanksgiving!

Monday - rushed the warmup a little.
Snatch -
1 Set of 3 – 50% - 85#
1 Set of 3 – 60% - 95#
1 Set of 3 – 70% - 115#
3 Sets of 4 – 75% - 120#, last set at 125#. These felt great, fast through middle, snappy overhead
Snatch Deadlift - 5x2 @ 185#, did most more of snatch pull, heavy, but got through it
Muscle Ups Drills - banded transitions - awesome, purple bands
WOD - Nasty Girls
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135#
7:44 - not bad, took time with the transitions to do them right.
Post WOD - 10 min AMRAP
odd - 15 Kb swings 53#
even - Max TTB in :40 sec - did 10,11,10,10,10.... not unbroken though...
Cryo

Tuesday - In early, most of wamrup, wod with em
WOD - “Nasty Women” Part 1:
AMRAP 4:
21 Thrusters (95), 21 Pull-Ups
15 Thrusters (95), 15 Pull-Ups
9 Thruster (95), 9 Pull-Ups
Rest 4:00
“Nasty Women” Part 2:
AMRAP 4:
21 Deadlifts (225), 21 Handstand Pushups
15 Deadlifts (225), 15 Handstand Pushups
9 Deadlifts (225), 9 Handstand Pushups
Rest 4:00
“Nasty Women” Part 3:
AMRAP 4:
Clean and Jerks (135)
Fran - 65 reps (21+21+15+8). Came out with 14 thrusters, should have stuck with 11. pull ups were not smooth, started too big also.
Diane - 57 reps (21+21+15) - almost shit myself on deads. 11+10, then 10 hspu and died...
Grace - 21 reps - mental struggle, trying to get back on bar... ready to die.
Row Conditioning - 1:49 2k pace
1000 Meters @ 1:52 - only able to keep 1:54
Rest 30 Seconds
250 Meters @ 1:44
Rest 90 Seconds
750 Meters @ 1:52 - even worse hit 1:56
Rest 30 Seconds
250 Meters @ 1:44 - only 1:46
Rest 90 Seconds
500 Meters @ 1:52 - got it
Rest 30 Seconds
250 Meters @ 1:44... 3055 m total... this absolutely sucked!
L Sit - accumulate 2 min - 4 sets of 30 sec, knees bent alternating putting 1 out, each break did 15 hip extensions
cryo, 100+ situps

Wednesday - Coach 5,6. warmup off work
Handstand Push-ups EMOM x 12 - STRICT HSPU - 1 ab mat 3,2,1,rest x 3
Stamina Squat EMOM x 12 - Odd Front Squat@155, Even Back Squat@155 - quads are gonna be lit
Alternating EMOM x 12:
Minute 1 – 40 Double-Unders
Minute 2 – :40s Max Barbell Facing Burpees - 13, 11, 12, 12, 12, 14 all but 2nd set dubs unbroken
3 Supersets, resting 90 seconds between sets:
15 Plate Front Raises
15 Rotator Retractions
30 20 Banded Pull-Aparts
Went to Cahokia Mounds, no cryo 100 situps

Thursday - Coach Thanksgiving WOD. did romwod, 175 situps

Friday - Coach 5,6. mix up warmup
Power Snatch - 3 Position high, mid low every 90 seconds
1 set 80#
1 set 90#
3 sets 95# felt light and quick
WOD - Twenty Two
AMRAP 22:
22 Wallballs
22 Power Snatches 75#
22 Box Jumps 24″
22 Push Presses 75#
22 Calorie Row
3 rounds + 12 reps - tough one! 22 suicide a day is too many.
Post Wod - Minutes 0:00 – 5:00: 4 rounds
1 Wall Walk
3 Pausing Strict Pull-Ups
Minutes 5:00 – 10:00: 3 rounds, rotating
10 Second Ring Support Hold
5-10 Horizontal Ring Rows
Minutes 10:00 – 15:00: 4 rounds
10 Second L-Sit off PU Bar
3 Inchworms
no cryo, rushed to indoor game, 100 situps

Saturday - Early start 0600. Most of warmup
Clean Pull + High Hang Squat Clean + Hang Squat Clean
Set #1 – 30% - 80
Set #2 – 40% - 90
Set #3 – 50% - 110
Set #4 – 50% - 110
Set #5 – 50% - 110
Clean + Hang Clean (squat)
Set #1 – 60% - 130
Set #2 – 65% - 145
Set #3 – 70% - 150
Set #4 – 73% - 155
Set #5 – 76% - 165
Work to heavy - 175, 185, 195# - not horrible, struggle out of bottom, didnt finish pull, elbows low
Gymnnastics-
12 CTB Pull-Ups, 12 Toes to Bar, 12 Pull-Ups
9 CTB Pull-Ups, 9 Toes to Bar, 9 Pull-Ups
6 CTB Pull-Ups, 6 Toes to Bar, 6 Pull-Ups
Every break 20 dubs. Did 30 first set, then 20 between mvements. First 12 c2b stayed on bar, but not smooth unbroken. Last set did 6 t2b into 2 pull ups... sucked. 9:39.
WOD - Jerry
For Time:
1-Mile Run
2k Row
1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
25:10 - 8:07 first mile, 7:47 row 1:56 pace, 7:37 last mile.
Cryo 100 situps

Sunday - Rest. 150 situps

Monday, November 14, 2016

Cold outside, makes cold bar inside....

Monday - Followed full warmup, left shoulder pain, rolled scap
Snatch - 1x3 60% - 95#, 1x3 70% - 115#, 3x3 75% - 125# - first 2 felt off, last set was on, in hips and snappy!
Snatch grip Deadlift - 5x2 - 175# little nag in left mid back
Ring Dips - gave a couple half attempts at ring muscle ups, then just defaulted to dips
1:30 - 23
Rest 1:00
1:00 - 12
Rest :30
:30 - 8
43 total - not as good as last time, shoulder sore
WOD - 7 UP
10 Rounds:
7 Sumo-Deadlift High Pulls
7 Front Squats
7 Push Jerks
Rx – 95# - 12:36, i think. Quad burn caught up with me. some trouble with overhead.
Cryo, 120 situps

Tuesday - Helped Sierra out with CF Total. mini warmup
HSPU - 1 max effort attempt strict. Used 1 ab mat - 5 reps.
Double Unders - AMRAP 2 min - 173 (122 unbroken)
WOD - “Lead Foot” Part 1 - 66 reps (12 c2bar... lot slower than expected.)
AMRAP 4:
27 Calorie Row
27 Burpees
27 CTB Pull-Ups
Rest 4:00
“Lead Foot” Part 2 - 64 reps (1+1 cal ugh)
AMRAP 4:
21 Calorie Row
21 Burpees
21 Toes to Bar
Rest 4:00
“Lead Foot” Part 3 - 72 reps (1+27 better pace, still had to break up pull ups more than want to)
AMRAP 4:
15 Calorie Row
15 Burpees
15 Pull-Ups
Post - 2 Supersets*, resting 2-3 minutes between:
15 GHD Sit-Ups
20 Empty Bar Good Mornings
25 AbMat Sit-Ups
30 Hip Extensions
130 situps, cryo

Wednesday - Coach 5,6. Demoed pull ups, bmu, t2b. mixed up the warmup, but got most in.
Clean Complex From Hell - 6x1 - every 5 min (Unbroken Complex)
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
65, 85, 105, 125, 135, 140#. Probably could have done 145 just as easy. Bringing bar down from overhead was worst part, legs were burning last set of squats.
Row Conditioning -

5 min @ 2k+10sec - 1:59 - 1277m 1:59.0
rest 2:30
4 min @ 2k+7sec - 1:56 - 1034m 1:56.0
rest 2min
3 min @ 2k+4sec - 1:54 - 790m 1:53.9
rest 1:30
2 min @ 2k pace - 1:49 - 553m 1:48.4
rest 1min
1 min @ 2k - 3sec - 1:46 - 289m 1:43.8
4005m on rower (counts rest too) 3943m actual total.

Thursday - Coach 6, no 7. Power Cleaned 185 cold to replace bar for shana back squat.
RomWod. Cryo. 175 situps

Friday - Coach 5,6. feeling stiff. Did most of warmup.
Chest-2-Bar test - 1:30 on/1:00 rest, 1:00 on/:30 rest, :30 on. - 21, 15, 9 = 45 total started with 5 that felt great, each round ended up with singles.... bah
Bar Facing Burpees test - 2:00 on/:30 rest, 1:00 on/:30 rest, :30 on - 33, 16, 11 = 60 can really feel the wall, pace goes to shit.
WOD - "SMOOTH CRIMINAL"
AMRAP 15:
60 Double-Unders
30 Wallballs
15 Deadlifts 245#
3 rounds + 57 dubs. Went unbroke first 2 rounds dubs. 3x10 on all wb. 3x5 deads.
Cryo, 100 sit ups. Mexican

Saturday - Early soccer match, rushed at gym. most of warmup
HSPU - 6 rounds 30 sec on 30 sec off - 53 total, 13, 10, x,x,x,x
Hang Clean and Jerks - 2 reps
Set #1 – 60% - 125
Set #2 – 65% - 135
Set #3 – 70% - 145
Set #4 – 70% - 145
Set #5 – 70% - 145
10 min work to heavy - 155, 165. didnt attempt 175....
WOD - “Adderall Part 1”
Minutes 0-10 (10 Min Window):
Row 1600 Meters. In time remaining, Max Clean and Jerks 135#
Minutes 10-13: Rest
17 reps - plenty of time, just didn't push the lifts enough
“Adderall Part 2”
Minutes 13-20 (7 Min Window):
Row 800 Meters. In time remaining, Max Power Snatches 115#
Minutes 20-23: Rest
23 - felt ok about these
“Adderall Part 3”
Minutes 23-27 (4 Min Window)
Row 400 Meters. In time remaining, Max Thrusters 95#
29 - 10,10,8,1.... ugh
Freezing windy soccer match. Mexican again!

Sunday - Rest 100 situps, romwod, more soccer and tacos for lunch.

Monday, November 07, 2016

Testing lift week, starts off with disappointment

Monday - Knee feeling a little better, but sharp pain on standing from bottom. Did full warmup
Snatch - on the minute
Minute 0 – 1 Snatch @ 75% - 120
Minute 1 – 1 Snatch @ 78% - 125
Minute 2 – 1 Snatch @ 81% - 130
Minute 3 – Rest
Minute 4 – 1 Snatch @ 78% - 125
Minute 5 – 1 Snatch @ 81% - 130
Minute 6 – 1 Snatch @ 84% - 135
Minute 7 – Rest
Minute 8 – 1 Snatch @ 81% - 135 - didn't drop
Minute 9 – 1 Snatch @ 84% - 140 (fail??)
Minute 10 – 1 Snatch @ 87% - 145
Minute 11 – Rest
Minutes 12 – 24 – Max - 150 felt heavy, failed 155 couple times before hitting, attempted 160 multiple, then 165 once, then back to 160 still missed.. disappointed.
WOD - THE GOOD LIFE
3 Rounds:
500 Meter Row
12 Burpees
21 Box Jumps 24″
11:23 - pretty easy wod, stayed steady, could have pushed faster just no drive after snatch fails.
Post wod stretching
Cryo, 120 situps

Tuesday - Knee is still painful, pressure on top seems to alleviate, scap sore also.  Full warmup
Minute 1 – 3 Pausing Reps @ 40% - 105
Minute 2 – 3 Reps @ 50% - 125
Minute 3 – 3 Reps @ 55% - 135
Minute 4 – 2 Reps @ 60% - 155
Minute 5 – 1 Rep @ 70%  - 175
Work to Max - 185, 205, 225, 235, 245, 255# New PR. Attempted 260 but failed.
WOD
“Bouncy House” Part 1
In a 4:00 Window…
3 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Front Squats 95#
Time remaining, Max Calorie Bike - 17 cal
Rest 4:00
“Bouncy House” Part 2
In a 4:00 Window…
2 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Front Squats 135#
Time remaining, Max Calorie Bike - 8 cal
Rest 4:00
“Bouncy House” Part 3
In a 4:00 Window…
1 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Front Squats 155#
Time remaining, Max Calorie Bike - 26 cal (so close to 27)
51 total reps. Middle round was the worst, had to break 2 times in cleans. Last round cleans 3,3,2,1.
20 post situps. Plus stretching.
Cryo, 100 situps

Wednesday - Coach 5,6. Slow warmup, little stiff, knee and scap sticking around.
Jerk Balance - 3x3 empty, 3x3 95# - solid press to ceiling felt better on scap
Tall Jerks - 3x3 empty, 1x2 95# too heavy, 2x3 75# much better
Split Jerk - On the 0:00 – 2 Pausing* Reps @ 60% - 125
On the 1:30 – 2 Pausing* Reps @ 70% - 145
On the 3:00 – 2 Reps @ 74% - 150
On the 4:00 – 1 Rep @ 77% - 160
On the 5:00 – 1 Rep @ 80% - 165
15 min work to max - 175, 185, 195, 200, missed once, 205 missed 3 times, then hit. ties PR
WOD - "20/20"
AMRAP 20:
5 Bar Muscle-Ups Chest2Bar
10 Hand-Release Pushups
15 Air Squats
20 Calorie Row
8 rounds even. steady pacing. had to do c2b 3/2 after round 4?
Post - 3 Supersets:
10 Good Mornings - used empty bar
20 GHD Sit-Ups
25 Hip Extensions
30 Second L-Sit Hold (bend knees as needed)
Cryo + SUSHI! 100 situps

Thursday - Coach 6,7. 175 situps. RomWod

Friday - Coach 5,6. Plyo push ups with class. Most of the warmup... going slow.
Snatch Grip Sots Press 5x3 - bar, 3x75, 1x95 and a fail at 95.
Snatch Balance 5x3 (do not exceed 75% of your OHS) - 95, 115, 4x135#
High Hang Snatch w/ pause - 1@95, 5@115#.
WOD - TOOTSIE ROLL
Row 1,000 Meters - 3:44
Directly into…
21 – 15 – 9:
Overhead Squat 95#
Kettlebell Swings 70#
9:26 - KB were a struggle. OHS were unbroken.
Post Row Conditioning
10 min EMOM
1 - 12 cal
2 - 12 cal
3 - 12 cal
4 - rest
5 - 12 cal
6 - 12 cal
7 - 12 cal
8 - rest
9 - 16 cal
10 - 20 cal..
Cryo, 100 pull ups. Cryo again in evening on way to Wod With Warriors
Evening WOD - Armistice
11 minute AMRAP
11- Power Cleans
11- Burpees Over the Bar
19- Deadlifts
18- Pull-Ups
RX-135 - 3 rounds + 25. Pull ups went right away. then got a blood blister on right hand.

Saturday - Feeling it today not fully recovered. Hand is torn up.
CLEAN PRIMER - 4 Sets
1 Clean Pull + 1 High Hang Squat Clean + 1 Hang Squat Clean - 95, 105, 115, 125#
JERK PRIMER - 4 Sets
1 Jerk Balance + 1 Jerk Drive + 1 Pausing Split Jerk - 95, 105, 115, 125#
Clean and Jerk -
Minute 1 – 2 + 1 @ 50% - 115
Minute 2 – 2 + 1 @ 60% - 125
Minute 3 – 1 CJ @ 65% - 135
Minute 4 – 1 CJ @ 68% - 140
Minute 5 – 1 CJ @ 71% - 145
Minute 6 – 1 CJ @ 74% - 150
Build to heavy 1 rep - 155, 165, 175, 185 - jerk out front. Went for 190 failed clean, failed 185.. done
WOD - “Milky Way” Part 1
AMRAP 10:
25 Double-Unders
10 Power Cleans 95#
25 Double-Unders
10 Thrusters 95#
4+25. Dubs and thrusters were unbroked, clean unb 1st round, then 5+5 or 6+4.
Rest 2 min
5 min AMRAP Bar Facing Burpees - 61 reps.
Cryo. 100 situps

Sunday - REST. 120 situps Original Pancake House!

Wednesday, November 02, 2016

Deer stand is up

Monday - Followed warmup. Lifters on.
On the Minute – Squat Snatch
Minute 0 – 1 Squat Snatch @ 75% - 120
Minute 1 – 1 Squat Snatch @ 78% - 125
Minute 2 – 1 Squat Snatch @ 81% - 130
Minute 3 – 1 Squat Snatch @ 78% - 125
Minute 4 – 1 Squat Snatch @ 81% - 130
Minute 5 – 1 Squat Snatch @ 84% - 135
Minute 6 – 1 Squat Snatch @ 81% - 130
Minute 7 – 1 Squat Snatch @ 84% - 135
Minute 8 – 1 Squat Snatch @ 87% - 140
Minute 9 – Rest
Minute 10 – 1 Squat Snatch @ 84% - 135
Minute 11 – 1 Squat Snatch @ 87% - 140
Minute 12 – 1 Squat Snatch @ 90% - 145
Minute 13 – Rest
Minute 14 – 1 Squat Snatch @ 90-94% - 150
Minute 15 – Rest
Minute 16 – 1 Squat Snatch @ 90-98% - 155 - just missed it but everything felt good on it
Decided to go again @ 160# - hit it, new PR!
Snatch Grip Deadlift - On the 2:00  5 x 3 @ 105% - 3x170, 2x175#
"HEARTBREAK KID" (AT THE 40:00)
3 Rounds:
10 Front Squats 165#
20 Chest to Bar Pull-Ups - only did 15
50 Double-Unders
10:45 - was worried about the front squat, but did first 2 sets unbroken, last set 7+3. Tried to stay with atleast 2 - 3 reps.
** - at store, tweaked back WTF. low back in some good pain.
Cryo, tylenol, aspercream, ice.

Tuesday - Back was still really sore, stayed home today.... Sucks.. felt better late afternoon. 100 situps. Cryo. curls.

Wednesday - Coach 5,6. warmup, partial
JERK BALANCE
3 Sets of 3 – Empty Barbell - couple tall jerks too, they feel good.
3 Sets of 3 – Light Load 95#
SPLIT JERK
On the 0:00 – 2 Pausing* Reps @ 70% - 145
On the 1:30 – 2 Pausing* Reps @ 70% - 145
On the 3:00 – 2 Reps @ 80% - 165
On the 4:30 – 2 Reps @ 80% - 165
On the 6:00 – 1 Rep @ 85% - 175
On the 7:00 – 1 Rep @ 90% - 185
On the 8:00 – 1 Rep @ 90% - 185
On the 9:00 – 1 Rep @ 90% - 185
On the 11:00 – 2 Pausing* Reps @ 70% - 145
On the 12:30 – 2 Pausing* Reps @ 70% - 145
None of these felt good... pain in subscap, no solid lock out, just off
2k Row - 7:19.3

4 Rounds:
30 Seconds Max Strict Ring Dips
Rest 30 Seconds
30 Seconds Max Ring Rows (elevate feet on box as desired)
Rest 30 Seconds
10,10; 9,10; 10,9; 9,10.
Cryo. 100 situps

Thursday - Coach 6, no show 7. Tricep pull downs - 3x10, curls 2x10, 120 situps

Friday - Coach 5,6. Basic warmup
WOD - Open 13.4 - AMRAP in 7 minutes of:
3 Clean and Jerk  #135
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
67 reps, 7 reps in round of 15.
Snatch Hang High Pull 3x5 -
Set #1 – 40% - 65
Set #2 – 45% - 75
Set #3 – 50% - 80
Muscle Snatch - 3x3 - 50% - 80#, last set at 85#
Power Snatch - 5x2
Set #1 – 55% - 85
Set #2 – 60% - 95
Set #3 – 65% - 105
Set #4 – 70% - 115
Set #5 – 70-75% - 125 a little heavy, but decided to go on. Did singles - 1@130, 1@135, attempted 145 but left it out front and failed. 30 and 35 felt great though, full pulls.
Xtras - 3 supersets 20 GHD + 20 Hip Extensions.
Cryo. 90 situps

Saturday - Short time.
Hang Clean With a Running Clock:
0:00 – 4:00: Build to a Heavy 3-Rep Hang Squat Clean  185#
4:00 – 7:00: Build to a Heavy 2-Rep Hang Squat Clean 195#
7:00 – 10:00: Build to a Heavy 1-Rep Hang Squat Clean 205#
Clean Pulls - 3x3 - 235#
WOD - "JAMBALAYA"
15 Calorie Row
3 Rounds of “Cindy” – 5 Pull-Ups, 10 Pushups, 15 Air Squats
30 Calorie Row
3 Rounds of “Big Nate” – 4 Ring Muscle-Ups, 8 Handstand Pushups, 16 KBS 70#
30 Calorie Row
3 Rounds of “Cindy” – 5 Pull-Ups, 10 Pushups, 15 Air Squats
15 Calorie Row
17:55 - rough one to push through, mental push.
Helped out at Uncharted for Back the Badges
Jordan fighting tonight.

Sunday - Rest day. Not feeling great. Left knee/top of calf sharp pain. Made up situps 170.

Monday, October 24, 2016

Walking Freaking Dead Returns, Suck My Nuts

Monday - Followed warmup
On the Minute – Squat Snatch
Minute 1 – 1 Squat Snatch @ 74% - 120
Minute 2 – 1 Squat Snatch @ 77% - 125
Minute 3 – 1 Squat Snatch @ 80% - 130
Minute 4 – 1 Squat Snatch @ 77% - 125
Minute 5 – 1 Squat Snatch @ 80% - 130
Minute 6 – 1 Squat Snatch @ 83% - 135
Minute 7 – 1 Squat Snatch @ 80% - 130
Minute 8 – 1 Squat Snatch @ 83% - 135
Minute 9 – 1 Squat Snatch @ 86% - 140
Minute 10 – 1 Squat Snatch @ 83% - 135
Minute 11 – 1 Squat Snatch @ 86% - 140
Minute 12 – 1 Squat Snatch @ 89% - 145 - ugly!
Went for 150 and 155# after, just missed both, felt good but 3rd pull was off,
Snatch Grip Deadlift (On the 2:00 x 3, 3 x 3 @ 90%) - 155#
"WAYSIDE" (30:00 - 50:00)
4 Rounds:
1:00 Max Calorie Row
1:00 Max Kettlebell Swings 70#
1:00 Barbell Facing Burpees
1:00 Rest
3 x 10 tricep pull downs blue band + 10 curls 30#
30 situps, 100 situps. Cryo

Tuesday - 3 rounds cindy, followed warmup
FRONT SQUAT (0:00 - 12:00) - Every 2:00 x 6 Sets:
Set #1 – 3 Reps @ 80% - 200
Set #2 – 1 Rep @ 85% - 215
Set #3 – 3 Reps @ 80% - 200
Set #4 – 1 Rep @ 88% - 220
Set #5 – 3 Reps @ 80% - 200
Set #6 – 1 Rep @ 91% - 230
Hang Clean High Pull 50% of clean - OTM - 3x3
Power Clean - Every 90 secods x 6 Sets:
Set #1 – 3 Reps @ 70% - 150
Set #2 – 1 Rep @ 75% - 160
Set #3 – 3 Reps @ 70% - 155
Set #4 – 1 Rep @ 77% - 165
Set #5 – 3 Reps @ 70% - 155
Set #6 – 1 Rep @ 81% - 175
Deadlift (Take 4:00 to build to a Heavy Set of 5) - 225, 275, 325# PR
Deadlift (Take 4:00 to build to a Heavy Set of 3) - attempted 355, 345, got 335# rough!
Deadlift (Take 4:00 to build to a Heavy Set of 1) - 335#, attempted 355, 345 failed both.
Alternating “On the Minute” x 12:
Minute 3 – 30-50 Double-Unders - 50, 46, 26+10, 25+25
Minute 1 – 10 Romanian Deadlifts (35% of today’s heavy single) - 120#
Minute 2 – 10-20 GHD Sit-Ups - 20 all sets
Row cooldown pace - 10 mins, 2301m.
Cryo. 30 more situps (110 total)

Wednesday - Coach 5,6. followed warmup
Jerk Drives 3x3 EMOM
Set #1 – 50% - 100
Set #2 – 60% - 120
Set #3 – 70% - 140
Set #4 – 80% - 160
Set #5 – 90% - 180
Set #6 – 100% - 200#
Tall Jerk - EMOM 6 - 3@empty, 3@25% - 75#
Split Jerk
On the 90 Second:
Set #1 – 3 Reps @ 70% - 140
Set #2 – 2 Reps @ 75% - 150
On the Minute:
Set #3 – 1 Rep @ 80% - 160
Set #4 – 1 Rep @ 83% - 165
Set #5 – 1 Rep @ 86% - 170
Set #6 – 1 Rep @ 89% - 180
Set #7 – 1 Rep @ 91% - 185# - didn't feel bad at all
Set #8 – 3 Reps @ 70% - 140
WOD - "GUTS AND GLORY"
15 - 10 - 5
Assault Bike Cals
Thrusters - 95#

15 – 12 – 9
Row for Calories
Hang Squat Cleans - 95#

12 – 9 – 6:
Barbell Facing Burpees
Overhead Squats - 95#
15:22 - pushed hard, thrusters felt easy, bike and row were ok, cleans sucked..
Cryo.

Thursday - Coach 6,7. 3x 10 tricep band pull downs + 10 curls 30#. 110 situps

Friday - Coach 5,6. Followed most of warmup.
WOD - "NUNCHUCKS"
AMRAP 18:
4 Bar Muscle-Ups
8 Power Snatches 95#
16 Box Jumps 24″
5 rounds + 2. Tore in round 3, got tape and wraps. Did snatch touch n go, good hips.
Behind the Neck Push Jerk -every 90sec 5x3
Set #1 – 60% - 95
Set #2 – 65% - 105
Set #3 – 70% - 110
Set #4 – 70-75% - 120
Set #5 – 70-75% - 120#
3 Position Power Snatch - every 90 sec
Set #1 – 50% - 80
Set #2 – 55% - 90
Set #3 – 60% - 95
Set #4 – 60% - 95
Set #5 – 60-65% - 115#
4 Supersets:
2 Strict Pausing CTB Pull-Up (2s Pause at the top) - purple or green band, still sucked
4 Strict Pull-Ups
10 Handstand Pushups
Cryo. Mexican. 100 sit ups

Saturday - Coached 8,9
Clean and Jerk (E90sec 3 position 3x3, then C&J 4x2, then heavy )
A) Primer – 3-Position Squat Clean + Split Jerk - Every 1:30 x 3 Sets
Set #1 – 50% - 105
Set #2 – 55% - 115
Set #3 – 60% - 125
B) Every 1:30 x 4 – 2 Clean and Jerks
Set #1 – 65% - 135
Set #2 – 70% - 145
Set #3 – 75% - 155
Rest 1:00 - C) Take 10:00 to build to a Heavy CJ for the day.
175, 185, 195, 200, 205# new PR, felt good too, had more.
Work to 5 rep Back Squat - 135, 185, 225, 245, 265 failed.
WOD
"BURNT TOAST" (AT THE 40:00)
6 Rounds:
1:00 – Row for Max Calories
1:00 – Wallballs 20#
1:00 – Double-Unders
1:00 – Rest
19,20,20,20,19,19 row; 15,15,15,15,15,15 wb; 65,65,55,50,46,55 du = 117, 90, 336 = 543 total
Cryo. Winery. 100 situps.

Sunday - Went for easy 3 mile run, felt good to move. then rest 100 situps

Monday, October 17, 2016

Coutdown to Barbell for Boobs

Monday -
Pause Overhead Squat (0:00 - 10:00) 1 Second Pause in the Bottom, Percentages of 1RM Snatch
On the 0:00 – 50% - 85#
On the 1:00 – 60% - 95#
On the 2:00 – 70% - 115#
On the 3:00 – 80% - 130
On the 4:00 – 85% - 135
On the 5:00 – 90% - 145
On the 6:30 – 95% – 150
On the 8:00 – 100% - 160
On the 9:30 – 105% - 170# (dropped first try in bottom... bleh)
Snatch Balance (12:00 - 19:00) Every90sec - 5x3 @95#
On the Minute – Power Snatch + Squat Snatch
On the 20:00 – 50% - 85
On the 21:00 – 55% - 95
On the 22:00 – 60% - 95
Rest 1:00
On the 24:00 – 55% - 95
On the 25:00 – 60% - 105
On the 26:00 – 65% - 105
Rest 1:00
On the 28:00 – 70% - 115
On the 29:00 – 70% - 115
On the 30:00 – 70% - 115
Did not feel fast today. felt rushed, not getting into hip. couple had good full extension/
WOD - "THE HEIST" (ON THE 40:00)
3 Rounds:
21 Calorie Row
15 Barbell Facing Burpees
9 Power Snatches 115#
12:16 - row wasn't that bad, burpees could have been faster, but arms were tired. Snatches were horrible. hitting way low on thighs, press outs, horrible overhead, just a mess...
POST Rehab - 3 Supersets:
10 Plate Front Raises 2.5#
25 Banded Pull-Aparts - red
Cryo, 100 situps

Tuesday - Followed warmup, waited for A and J...
Hang Clean High Pull 5x5 - stayed at 95#, forgot to go up
Set 1 – 40%
Set 2 – 40%
Set 3 – 50%
Set 4 – 50%
Set 5 – 50%
1 Hang Power Clean + 1 Power Clean (60%) - EMOM 10 - 135#
Had to go home for work. Then came back to finish
WOD
“Sergeant Savage #1” - 1 round + 11reps. Shldnt have dropped bar 2nd set thrusters, didnt see clock
In a 5 Minute Window:
150 Double-Under “Buy-It-Now”. - 117 unbroken, finished in 2 min
Time remaining, AMRAP:
12 Thrusters 95#
12 CTB Pull-Ups

Rest 5:00

“Sergeant Savage #2” - 2 rounds even.
In a 5 Minute Window:
100 Double-Under “Pre-pay”. 87 unbroken
Time remaining, AMRAP:
9 Thrusters 115#
12 TTB

Rest 5:00

“Sergeant Savage #3” - 2 rounds + 4 reps, broke in 3's, rough, pullups in 6,6
In a 5 Minute Window:
50 Double-Under “Late-Fee”.
Time remaining, AMRAP:
6 Thrusters 135#
12 Pull-Ups
Front Squat - 5x1 2 sec pause @ 150#, 5x1 regular 150, 160, 175, 190, 200#
Cryo and Normatec. 140-150 situps

Wednesday - Coach 5,6. Followed warmup
Jerk Balance (2x 3x3 - 1- Empty, 2 - <50 -="" 1x3="" 3x3="" 75="" 95="" empty="" felt="" light="" p="" solid="">Tall Jerk (2x 3x3 - 1-Empty, 2-<50 -="" 3x3="" 75="" bar="" empty="" felt="" light="" p="" quick="" under="">Split Jerk
On the 0:00 – 1 Push Jerk + 1 Split Jerk (50%) - 95#
On the 1:30 – 1 Push Jerk + 1 Split Jerk (55%) - 105#
On the 3:00 – 1 Push Jerk + 1 Split Jerk (60%) - 115#
On the 4:30 – 1 Push Jerk + 1 Split Jerk (65%) - 125#
On the 6:00 – 1 Split Jerk (70%)- 135#
On the 7:00 – 1 Split Jerk (70%) - these felt horrible, didn't feel like lock out or position over head
On the 8:00 – 1 Split Jerk (70%) - left shoulder was restricting punch out
"GUN RUN" (AT THE 15:00)
800 Meter Row
27 Deadlifts
54 AbMat Sit-Ups
600 Meter Row
21 Deadlifts
42 AbMat Sit-Ups
400 Meter Row
15 Deadlifts
30 AbMat Sit-Ups
200 Meter Row
9 Deadlifts
18 AbMat Sit-Ups
Rx – 185
16:26
Thursday - Rest. L angiogram. 100 situps, ass muscles on fire from dl

Friday - Coach 5,6. Glutes sore, tired, slow. Followed warmup, elbow wraps
"SALSA VERDE" (0:00 - 15:00)
AMRAP 15:
5 Ring Muscle-Ups - subbed 5 burpee chest to bar
10 Power Cleans 135#
25 Wallballs 20#
4 rounds + 12 reps. sucking wind. broke up all but burpees, singles on  all cleans.
Hang Snatch High Pull - 3x5 - 65, 75, 85#. (Did high hang....)
Hang Muscle Snatch - 3x3 - 65, 75, 85#
Hang Snatch - 5x2 - 75, 95, 105. Then did singles 115, 125, 135. Attempted 145 twice, failed.
100 singles.
Cryo. 100 situps

Saturday - followed warmup.
Clean and Jerk (3-POSITION Every 1:30 x 6 sets)
Every 1:30 x 6 Sets
On the 0:00 – 60% - 125
On the 1:30 – 65% - 135
On the 3:00 – 70% - 145
On the 4:30 – 70% - 145
On the 6:00 – 70% - 145
On the 7:30 – 70-75% - 155
Metcon (Time)
"CEMENT MIXER" (20:00 - 41:00)
Every 3:00 for 7 Sets:
400 Meter Run
12 Toes-to-Bar - got 12 first round, then 10 each after
Did about 134 burpees in here..... then back to
3 Rounds:
1:00 Max Kipping Handstand Pushups
:30s Rest
1:00 Max Double-Unders
:30s Rest
Then did 166 more burpees to get to 300 total.
Cryo, 45 sit ups

Sunday - Rest. 155 situps. 30 situps

Monday, October 10, 2016

Its the Rebel Yell

Monday - Followed warmup
Alternating OTM x 8 Minutes:
Even Minutes – 1 Snatch Grip Push Press + 1 Pausing OHS (2s in bottom) + 1 Snatch Balance
Odd Minutes – 2 Tall Snatches (empty barbell)
Snatch
Minute 1 – 1 Squat Snatches @ 74% - 120
Minute 2 – 1 Squat Snatches @ 77% - 125
Minute 3 – 1 Squat Snatch @ 80% - 130
Minute 4 – Rest
Minute 5 – 1 Squat Snatches @ 77% - 125
Minute 6 – 1 Squat Snatches @ 80% - 130
Minute 7 – 1 Squat Snatch @ 83% - 135
Minute 8 – Rest
Minute 9 – 1 Squat Snatches @ 80% - 130
Minute 10 – 1 Squat Snatches @ 83% - 135
Minute 11 – 1 Squat Snatch @ 86% - 140
Minute 12 – Rest
Minute 13 – 1 Squat Snatches @ 83% - 135
Minute 14 – 1 Squat Snatches @ 86% - 140
Minute 15 – 1 Squat Snatch @ 89% - 145# - felt quick and strong overhead, felt like going for a max
Rest until 25min
WOD - “Ivory”
42 Calorie Row
21 Squat Snatches 95
30 Calorie Row
15 Squat Snatches 95
18 Calorie Row
9 Squat Snatches 95
12:32 - the row was actually recovery time. Snatches killed my quads, 5,5,6,5 singles, 4,4,3,4 singles, 3,3,3singles.
Bar over Burpees - 50 for time - 3:27, could have gone faster, steady paced, sped up last 10-15. Wasn't as taxing on lungs, but legs were just shot.
Cryo. 100 situps

Tuesday - Parasymp was elevated, not feeling energy, Followed warmup
Split Jerk (1 Pausing Split + 1 Split Jerk 60%)
From the 0:00 – 5:00:
1 Pausing Split Jerk + 1 Split Jerk 60% - 135, went about every min as warmup, felt heavy
Split Jerk - From the 5:00 – 10:00:
1 Split Jerk “On the Minute”
Rep 1 – 70% - 145
Rep 2 – 75% - 155
Rep 3 – 80% - 160
Rep 4 – 84% - 165
Rep 5 – 88% - 170
Split Jerk (5 min builld to Heavy Split Jerk) - went no where. Hit 175, and 180? ugly. Attempted 185 3 times, plenty of rest, could not get shoulders in place to lock out, felt like shit.
Power Clean (6x1 various) - Starting on the 20:00…
20:00 – 22:00 – Every 20 Seconds x 6: 1 Power Clean (73%) - 140
22:00 – 23:00 – Rest
23:00 – 27:00 – Every 40 Seconds x 6: 1 Power Clean (78%) - 150
27:00 – 28:00 – Rest
28:00 – 34:00 – Every 60 Seconds x 6: 1 Power Clean (83%) - 160
WOD - “Powder Keg 1”
In a 5:00 Window…
600 Meter Run
1 Round of 5 Pull-Ups
10 Pushups
15 Air Squats
Time remaining, AMRAP Power Clean and Jerks 115#
11 reps
Rest 5:00

“Powder Keg 2”
In a 5:00 Window…
400 Meter Run
2 Rounds of 5 Pull-Ups
10 Pushups
15 Air Squats
Time remaining, AMRAP Power Clean and Jerks 135#
9 reps
Rest 5:00

“Powder Keg 3”
In a 5:00 Window…
200 Meter Run
3 Rounds of 5 Pull-Ups
10 Pushups
15 Air Squats
Time remaining, AMRAP Power Clean and Jerks 155#
6 reps, slow.
Had at least 1:30 each round for cleans.
Cryo. 120 sit ups

Wednesday - Coach 5,6. Followed warmup, voodoo floss elbows, knee and shoulder. Left shoulder/scap in some pain from yesterday. Right quad charlie horse spot
Front Squat (5 – 3 – 2 – 1 – 2 – 3 – 5)
On the 0:00 – 5 Reps @ 78% - 195
On the 1:30 – 3 Reps @ 84% - 210
On the 3:00 – 2 Reps @ 90% - 225
On the 4:30 – 1 Rep @ 96% - 240#
On the 6:00 – 2 Reps @ 90% - 225
On the 7:30 – 3 Reps @ 84% - 210
On the 9:00 – 5 Reps @ 78% - 195
WOD - "FULL CIRCLE" (AT THE 20:00)
1,500 Meter Row
150 Double-Unders
50 GHD Sit-Ups
150 Double-Unders
1,500 Meter Row
21:16 - dubs were broken up a lot, but felt ok. Rows:
4 Rounds:
8 Romanian Deadlifts (35% 1RM Deadlift)
Max Effort Strict HSPU
Rest 2:00 between rounds
For Quality:
3 Sets of 15 - 1 round 5#, 2 rounds 2.5# plates
Rotator Retractions
3 Sets of 15
“V” Front Raises
3 Sets of 2520
Band Pull-Aparts
Cryo. 140 situps

Thursday - Coach 6,7. RomWod and mobility. Shoulder still very sore, elbows acting up.

Friday - Coach 5,6. Followed warmup, couple times. Barbell warmup
"POGEY BAIT" (0:00 - 8:00)
Ascending Ladder for 8 Minutes:
3 Power Snatches 95#
3 Kipping HSPU
6 Power Snatches 95#
6 Kipping HSPU
9 Power Snatches 95#
9 Kipping HSPU
Continue to add 3 repetitions
4 rounds + 23 (8 hspu after 15 snatch). Quads were burning on snatch, shoulder on hspu. Shoulders gave first.
Sotts Press - 7x3 - 2@bar, 2@55, 2@65, 1@75#
Snatch Grip Deadlift - 2" deficit - 145# 6x2
Row Conditioning for Calories - compare to 10/3
Minute 1 – 50 On / 10 Off
Minute 2 – 40 On / 20 Off
Minute 3 – 30 On / 30 Off
Minute 4 – 20 On / 40 Off
Minute 5 – 10 On / 50 Off
Minute 6 – 20 On / 40 Off
Minute 7 – 30 On / 30 Off
Minute 8 – 40 On / 20 Off
Minute 9 – 50 On / 10 Off
110 Cals total.
Cryo. 100? situps

Saturday - good warmup
SQUAT CLEAN (0:00 - 15:00)
With a running clock:
0:00 – 1 Squat Clean @ 76% 155
1:00 – 1 Squat Clean @ 79%  160
2:00 – 1 Squat Clean @ 82% 170
3:00 – Rest
4:00 – 1 Squat Clean @ 79% 160
5:00 – 1 Squat Clean @ 82% 170
6:00 – 1 Squat Clean @ 85% 175
7:00 – Rest
8:00 – 15:00 – Take 7 Minutes to build to a Heavy Squat Clean
185, 195, 205, 215# New PR. Attempted 220 multiple times. pulled to chest wouldnt drop under.
PAUSE FRONT SQUAT (18:00 - 30:00) Every 2:00…
On the 18:00 – 3 Reps at 68% - 170
On the 20:00 – 1 Rep at 73% - 185
On the 22:00 – 3 Reps at 68% - 175
On the 24:00 – 1 Rep at 75% - 190
On the 26:00 – 3 Reps at 68% - 175
On the 28:00 – 1 Rep at 77% - 195
Totally forgot to do the pause.....BS!
Ring Dips
AMRAP 1:30 - 30
Rest 1:00
AMRAP 1:00 – 14
Rest :30
AMRAP :30 - 8
WOD - "TRAP DOOR"
30 Chest to Bar Pull-Ups
400 Meter Run
15 Squat Cleans 115#
800 Meter Row
15 Squat Cleans 115#
400 Meter Run
30 Chest to Bar Pull-Ups
17:22 - c2b went to singles quick.
100 situps.
Then did a couple rounds of row-golf - 4 or 5 rounds of 100m.
Festivus then tournament.

Sunday - Tournament all day, minor stretching.

Monday, October 03, 2016

Post Mogadishu Mile... feeling rough.

Monday - Followed warmup.
Snatch (Snatch Waves 2,2,1  0-20min) - went lighter
Minute 1 – 2 Squat Snatches @ 74% - 115
Minute 2 – 2 Squat Snatches @ 77% - 120
Minute 3 – 1 Squat Snatch @ 80% - 125
Minute 4 – Rest
Minute 5 – 2 Squat Snatches @ 77% - 120
Minute 6 – 2 Squat Snatches @ 80% - 125
Minute 7 – 1 Squat Snatch @ 83% - 130
Minute 8 – Rest
Minute 9 – 2 Squat Snatches @ 80% - 125
Minute 10 – 2 Squat Snatches @ 83% - 130
Minute 11 – 1 Squat Snatch @ 86% - 135 + 1 @ 140#.
Minutes 12-14 – Rest, and preparation for the following portion (Snatch Grip Accessory).
Minute 14:00 – 1 Snatch Grip Deadlift + 2 Hang High Pulls (75%) - all at 120#
Minute 15:30 – 1 Snatch Grip Deadlift + 2 Hang High Pulls (75%)
Minute 17:00 – 1 Snatch Grip Deadlift + 2 Hang High Pulls (75%)
Minute 18:30 – 1 Snatch Grip Deadlift + 2 Hang High Pulls (75%)
Minute 20:00 – 1 Snatch Grip Deadlift + 2 Hang High Pulls (75%)
rest and prepare for 5:00 for gymnastics pulling, starting on the 25:00.
5 Sets for Max Reps – 25 Secs On / 35 Secs Off
Level 1 – Ring Muscle-Ups
Level 2 – Chest to Bar Pull-Ups - 5x4. felt a little better than last week.
Level 3 – Chin Over Pull-Ups
WOD - “Everest”
21 Power Snatches
21 Pull-Ups
15 Overhead Squats
15 Chest to Bar Pull-Ups
9 Squat Snatches
9 Bar Muscle-Ups
95# - Felt fine through all movements until BMU... These were not going great. Failed 2 (5 and 6), then got back on track. Did an extra 2 , started feeling better using hips more.
ROW CONDITIONING
Minute 1 – 50 On / 10 Off - 19
Minute 2 – 40 On / 20 Off - 12
Minute 3 – 30 On / 30 Off - 10
Minute 4 – 20 On / 40 Off - 8
Minute 5 – 10 On / 50 Off -
Minute 6 – 20 On / 40 Off - 9
Minute 7 – 30 On / 30 Off - 12
Minute 8 – 40 On / 20 Off - 15
Minute 9 – 50 On / 10 Off - 16
Messed up and didn't get calories, only meter.

Cryo. 100 situps

Tuesday - Followed warmup. (30 situps)
Front Squat (6 – 4 – 2 – 1 – 2 – 4 – 6)
Each set is done “On the 90 Second”
On the 0:00 – 6 Reps @ 75% - 190
On the 1:30 – 4 Reps @ 81% - 205
On the 3:00 – 2 Reps @ 87% - 220
On the 4:30 – 1 Rep @ 93% - 235
On the 6:00 – 2 Reps @ 87% - 220
On the 7:30 – 4 Reps @ 81% - 205
On the 9:00 – 6 Reps @ 75% - 190
Rest until the 14:00
Power Clean (3x 6x1)
14:00 – 16:00 – Every 20 Seconds x 6: 1 Power Clean (70%)
16:00 – 17:00 – Rest
17:00 – 21:00 – Every 40 Seconds x 6: 1 Power Clean (75%)
21:00 – 22:00 – Rest
22:00 – 28:00 – Every 60 Seconds x 6: 1 Power Clean (80%)
Following, rest until the 35:00 - screwed up and did all of these on 20sec
WOD
“Frank The Tank 1”
In a 5:00 Window…
50 Wall Balls 20#
Time remaining, AMRAP:
12 Deadlifts 185#
12 Barbell Facing Burpees
1 round + 17 - wb 20,10,10,10 dl unbroken
Rest 5:00

“Frank the Tank 2”
In a 5:00 Window…
35 Wall Balls 20#
Time remaining, AMRAP:
9 Deadlifts 225#
9 Barbell Facing Burpees
2 + 3 - wb 20,10,5 dl unbroken
Rest 5:00

“Frank the Tank 3”
In a 5:00 Window…
20 Wall Balls 20#
Time remaining, AMRAP:
6 Deadlifts 275#
6 Barbell Facing Burpees
2+3 - wb 15,5 - dl singles, slow rough, thumb was killing
Cryo, mow, 100 situps

Wednesday - Coach 5,6. 2 min row, mini warmup, barbell warmup
1 Pausing Split Jerk + 1 Split Jerk - Every 2:00 x 5 Rounds:
Set #1, on the 0:00 – 70% - 140
Set #2, on the 2:00 – 75% - 150
Set #3, on the 4:00 – 80% - 160
Set #4, on the 6:00 – 85% - 170
Set #5, on the 8:00 – 85-90% - 180# - actually felt better as it went
5 Push Presses - Every 2:00 x 4 Rounds:
Set #1, on the 10:00 – 60% - 100
Set #2, on the 12:00 – 60%+ - 110
Set #3, on the 14:00 – 60%+ - 120
Set #4, on the 16:00 – 60%+ - 135 - attempted 140 got 2, then 2 @ 135, then reset and got 5@135#
WOD - "JUMP CITY"
1 Round:
800 Meter Row
80 Double-Unders
21 Hang Power Cleans 115#
Directly into 2 Rounds:
400 Meter Row
40 Double-Unders
15 Hang Power Cleans 115#
Directly into 3 Rounds:
200 Meter Row
20 Double-Unders
9 Hang Power Cleans 115#
21:35 - forearms and grip were gone, had to drop cleans too many times, 6,6,6,3. 6,6,3, 5,4. last round 6,2.... bah
110 situps

Thursday - Coach 6,7. Mobility then after class
3 Rounds:
20 Second L-Sit on Parallettes (10 - 20 sec)
20 Weighted AbMat Sit-Ups 20#db
10 db curls 30#
30 Hip Extensions
30 second HS Hold on wall
Cryo
40 more situps

Friday - Coach 5,6. Rushed warmup, 3min row + quick barbell
“Mighty Mouse”
AMRAP 18:
30 Thrusters (95/65)
30 Box Jumps (24″/20″)
30/20 Calorie Row
30 Toes to Bar
1 round + 105 reps. Thrusters were a mental fuck, did 3x10 first round and 10,10,7,3 on second. Box jumps were slow but steady, started to cramp right side back on second round. Row was pretty crappy, just no drive missed a cal every 3 pulls. TTB started ok, did 4x5, 2x4+2. Second round just did singles from start...
Snatch Grip Sots Press - 7x3 - pvc, pvc+5, bar, 65, 75, 85#.
Snatch Balance 7x3 - 85, 95, 115, 125, 135, 145
Muscle Snatch - 5x3 - 3x3@85#, 2x3@95# last rep fail.
3 Rounds:
Minute 1 – Max Strict Pull-Ups - 16, 13, 12
Minute 2 – Max Kipping Handstand Pushups - 12, 10, 11
Minute 3 – Rest
Cryo - sternum feeling stuck, feels like needs to pop. 100 situps

Saturday - Sternum on fire, painful to move. Slow slow warmup
Every 90 Seconds x 5 Sets:
Clean Pull + High Hang Squat Clean + Hang Squat Clean + Split Jerk
On the 0:00 – Set #1 @ 50% - 105#
On the 1:30 – Set #2 @ 55% - 115#
On the 3:00 – Set #3 @ 60% - 125#
On the 4:30 – Set #4 @ 60% - 125#
On the 6:00 – Set #5 @ 60% - 125#
Clean and Jerk (EMOMx10 1 C&J) - 145x2, 155x3, 165x3, 175x1, 185x1. Had a couple that really felt good, stayed in heels big into hips, and jerk was spot on.
Front Squat (EMOMx12 Odd-4 FS, Even-8 BS) - 160#. The quads were lit! Stiff walking....
3 Supersets:
10 Dumbbell Strict Presses - 30#
Max Effort Strict Ring Dips 6,7,5
Rest 1:00 between rounds
3 Supersets:
10 Dumbbell Bent Over Rows (using bench or box) 30#db
30 Band Pull-Aparts
Rest 1:00 between rounds

100 Sit ups. Cryo
Wine and Beer Festival, saw a great band Platinum Rock Legends. Excellent show!

Sunday - Feeling pretty rough. Easy day, 120 situps, soccer match, meal prep

Monday, September 26, 2016

Mogadishu Mile GoRuck week

Monday - Rushed the warmup,
Snatch Waves - started slow struggling, missed 125 second round, but finished strong and faster.
Minute 1 – 3 Squat Snatches @ 73% - 115
Minute 2 – 2 Squat Snatches @ 75% - 120
Minute 3 – 1 Squat Snatch @ 78% - 125
Minute 4 – Rest
Minute 5 – 3 Squat Snatches @ 75% - 120
Minute 6 – 2 Squat Snatches @ 78% - 125
Minute 7 – 1 Squat Snatch @ 81% - 130
Minute 8 – Rest
Minute 9 – 3 Squat Snatches @ 77% - 125
Minute 10 – 2 Squat Snatches @ 80% - 130
Minute 11 – 1 Squat Snatch @ 83% - 135#
Minutes 12-14 – Rest, and preparation for the following portion (Snatch Grip DL).
Snatch Grip Deadlift
Minute 14:00 – 3 Snatch Grip Deadlifts (90%) - 140
Minute 15:30 – 3 Snatch Grip Deadlifts (100%) - 155
Minute 17:00 – 3 Snatch Grip Deadlifts (110%) - 170
Minute 18:30 – 3 Snatch Grip Deadlifts (110%) - 170
Minute 20:00 – 3 Snatch Grip Deadlifts (110%) - 170
Chest2Bar PullUps - 5 Sets Max Rep: 25 Secs On / 35 Secs Off - 5 reps each round.
“Blue Lagoon”
3 Rounds:
15 Deadlifts 205#
25 Wallballs 20#
15 Toes to Bar
15 Cal Assault Bike
15:15 - This sucked, lungs on fire, legs are jello.
Cryo

Tuesday - Feeling run down, no energy. HRV did not work. Followed warmup
Front Squats -
Minute 1 – 6 Squats @ 75% - 190#
Minute 2 – Rest
Minute 3 – 1 Squat @ 85% - 215#
Minute 4 – Rest
Minute 5 – 4 Squats @ 78% - 195#
Minute 6 – Rest
Minute 7 – 1 Squat @ 88% - 220#
Minute 8 – Rest
Minute 9 – 2 Squats @ 81% - 205#
Minute 10 – Rest
Minute 11 – 1 Squat @ 91% - 230# - last rep was TOUGH
Minutes 12 – 15, rest and preparation for Power Cleans.
Power Cleans
Minute 15 – 3 Power Cleans @ 73% - 150#
Minute 16 – 2 Power Cleans @ 76% - 155#
Minute 17 – 1 Power Clean @ 79% - 160#
Minute 18 – 3 Power Cleans @ 75% - 155#
Minute 19 – 2 Power Cleans @ 78% - 160#
Minute 20 – 1 Power Clean @ 81% - 165#
Minute 21 – 3 Power Cleans @ 77% - 160#
Minute 22 – 2 Power Cleans @ 80% - 165#
Minute 23 – 1 Power Cleans @ 83% - 170#
Pretty messy today, not getting full pull, Most did not feel great.
WOD
“Chase the Rabbit 1” - 1 round + 5 - felt like crap, rowed pretty strong though
In a 5:00 Window…
750m Row “Buy-In”
Time Remaining, AMRAP:
9 Hang Squat Cleans 95#
25 Double-Unders
… Rest 5:00 …
“Chase the Rabbit 2” - 2 rounds + 4 - felt better, but dubs were a mess
In a 5:00 Window…
500m Row “Buy-In”
Time Remaining, AMRAP:
6 Hang Squat Cleans 115#
25 Double-Unders
… Rest 5:00 …
“Chase the Rabbit 3” - 4 rounds + 1 - that sucked.
In a 5:00 Window…
250m Row “Buy-In”
Time Remaining, AMRAP:
3 Hang Squat Cleans 135#
25 Double-Unders
Messed up right elbow putting weights away, sharp pain.

Wednesday - Feeling drained, right elbow messed up. HRV low. Coach 5,6.
3 min row, Followed warmup mobilization and empty bar activation
3 min plank
Banded knee extensions
Alternating EMOM x 12 (4 Rounds):
Minute 1 – 25 Banded Pull-Aparts - red band
Minute 2 – 15 GHD Sit-Ups
Minute 3 – 5-10 Glute Ham Raises
Cryo. Sushi

Thursday - Coach 6,7. Rest

Friday - Coach 5,6. Tired. Did some warmup work. Then rest. Cryo on way downtown
GoRuck Mogadishu Mile - 2100 start. Tough one, lots of PT, Busted up my ankle/top of foot.
Started off with punishment for gear violation. Stair climbs, 2 accents/decents in 6? min, we missed the time. Given another chance, 10 min, barely made it. Then we headed out to first mission point. Started raining lightly but felt pretty good. As we arrived at the park, pulled gloves off to fix bag straps or something, dropped a glove, didn't run back for it... big mistake. Left behind sign of presence, could be found by enemy, our reward was 50 under water squats in a nasty pond. Then 30 overhead presses with ruck. Took on a TON of water, started to shiver a bit.

Saturday -

Sunday - 

Monday, September 19, 2016

New World Order

Monday - NEW Bergeron programming, Barbell Ninja. Followed warmup sort of. floss arm and knee, 2x250 row, barbell warmup
Snatch - EMOM
3@105
2@110
1@115
rest
3@110
2@115
1@120
rest
3@115
2@120
1@125
rest
Overhead Squat - 3x1 @ 100# 10 sec pause in bottom
WOD - Nostalgia
With a 15:00 Minute Cap…
50 Double-Unders
15 Barbell-Facing Burpees
15 Snatches 95#
50 Double-Unders
15 Barbell-Facing Burpees
12 Snatches 115#
50 Double-Unders
15 Barbell-Facing Burpees
9 Snatches 135#
50 Double-Unders
15 Barbell-Facing Burpees
Max Snatches 155#
276 reps. 45 dubs in the 155 round.
Cryo

Tuesday - Followed Berg warmup
Minute 1 – 3 Power Cleans @ 70% - 145
Minute 2 – 2 Power Cleans @ 73% - 155
Minute 3 – 1 Power Clean @ 76% - 160
Minute 4 – 3 Power Cleans @ 72% - 150
Minute 5 – 2 Power Cleans @ 75% - 155
Minute 6 – 1 Power Clean @ 78% - 165
Minute 7 – 3 Power Cleans @ 74% - 155
Minute 8 – 2 Power Cleans @ 77% - 160
Minute 9 – 1 Power Cleans @ 80% - 170
Worked on staying tall, getting to hips, full extension. Felt good.
Rest until the 15:00 (6 Minutes)
Front Squat (6 – 1 – 4 – 1 – 2 – 1)
Minute 15 – 6 Squats @ 70% - 175
Minute 16 – Rest
Minute 17 – 1 Squat @ 80% - 200
Minute 18 – Rest
Minute 19 – 4 Squats @ 73% - 185
Minute 20 – Rest
Minute 21 – 1 Squat @ 83% - 210
Minute 22 – Rest
Minute 23 – 2 Squats @ 76% - 190
Minute 24 – Rest
Minute 25 – 1 Squat @ 86% - 215
Rest 10:00 - Squats felt strong today!
WOD - Base Drop
Base Drop 1 – AMRAP 5:
21 Calorie Row
21 Deadlifts 95#
– Rest 5:00 –
Base Drop 2 – AMRAP 5:
15 Calorie Row
15 Front Squats 95#
– Rest 5:00 –
Base Drop 3 – AMRAP 5:
9 Calorie Row
9 Thrusters 95#
2+17, 2+21, 3+6
Tough wod to move fast, always felt like I was trying to catch my breath and feel my legs.
Cryo, then CBW lunch.

Wednesday - Coach 5,6. followed warmup quick
WOD - Open Benchmark Test
AMRAP 20:
50 Wallballs 20#
50 Double-Unders
40 Box Jumps 24″
40 Toes-to-Bar
30 Chest-to-Bar Pull-Ups
30 Barbell Facing Burpees
20 Cleans 145#
20 Jerks 145#
10 Snatches 145#
10 Muscle-Ups
270 reps - 10 jerks done. 5+5 on the jerks. was spent.
Split Jerk - 2 pause + 1 sj - 140#, felt good

Thursday - Coach 6,7. 1 mile easy run
3 Supersets, resting 2:00 between:
15 Second GHD Sit-Up Hold (parallel) + 15 GHD Sit-Ups
30 Second Hip Extension Hold (parallel) + 30 Hip Extensions
Holy shaky legs.....
Cryo

Friday - Coach 5,6 Good full warmup
WOD - BOULDERDASH (Time)
21 Overhead Squats, 21 Handstand Pushups, 500 Meter Row
15 Overhead Squats, 15 Handstand Pushups, 500 Meter Row
9 Overhead Squats, 9 Handstand Pushups, 500 Meter Row
Rx – 115#
15:29 - OHS=21, 9+6, 7+2 (messed up had to drop), hspu were pretty much singles
Power Snatch (Every 2 min 5 sets @ 70%) 3@100, 2@105#
Pausing Snatch Deadlift (knee) + Snatch High Pull + Hang Power Snatch (knee) + Power Snatch
Good complex, worked on hips and punching bar up.
Bar Muscle Ups - 1,1,1,3,2,3!!!! Attepted 2 the first 3 rounds but failed, then strung 3 together! Then strung 2 + a fail, then finished with 3 more strung! Felt good except for chicken wing!
Cryo and massage!!

Saturday - Followed quick warmup.
Alternating OTM x 14: Odd – 1 Sqt Clean+ Front Squat, Even - 2 Split Jerks - 135, 145, 155, 165, 175, 185, 190# - Cleans felt good, failed the last split jerk. Right bicep is jacked
WOD - Kettlebells4Kids.org
AMRAP 9:
9 Kettlebell Swings 53#
9 Burpees
9 Kettlebell Swings 53#
9 Box Jumps 24″
5 rounds + 5 reps. More than last time, chasing Em, this SUCKED!
EMOM x 12:
Odd Minutes – 30 Double-Unders
Even Minutes – 30 Seconds Max Calorie Row
72 cals (started late on first round) - 1100 meters.
Cryo and Pizza.

Sunday - Rest, stretch and yard work.

Tuesday, September 13, 2016

Post 9/11 march

Monday - Waaaaayyyy too sore to do much today. Even standing is painful on the feet. Did not expect this, need to get back to running. Did RomWod and Cryo.

Tuesday - Still less than 100, but decided to go in and do something!
Skin the Cats - 10 - 1,3,3,3.
Toes to Bar - 4x10 - got rough at the end, only made 8+2 last round.
WOD
AMRAP 9:
 9 Kettlebell Swings 53#
 9 Burpees
 9 Kettlebell Swings 53#
 9 Box Jumps 24"
5 rounds even. Legs were heavy and slow, lungs were no help.
GHD situps - 40,30,20 superset with
Back Exts - 25# plate - 20, 15, 10
Also did some 150# keg holds (bear hug style) - these did not last long, nor were they fun.
CryoFreeze

Wednesday - Coach 5,6. Dodgeball warmup, barbell warmup
Front Rack Sots Press 5x3 - 4x3@75#, 1x3@95#
Tall Jerk 5x3 75% of jerk - more like just a split jerk, 145#
Power Clean 1,1,1,1,1,1,1 95+% - 145, 155, 175, 185, 195 (2 or 3 misses), 200# after 2 tries, PR!
Back Squat 7x1 90% - 265# youch
Handstand Push-ups (Strict HSPU for depth 6x3)
WOD
Chimera
AMRAP in 7 min
21 Box jumps 24"
15 push ups 'hands off deck'
4 bar muscle ups, drop to 9 t2b when Bar Mus get dicey
2 min rest then
AMRAP in 4 min
10 db thrusters (45/30#)
30 double unders
2 rounds + 32 reps, then 3 round + 6 reps. Got all of the bmu, only had 30# db, but they sucked.

Thursday -
5x5 Nordic Hamstring curl or glute ham raises.
Superset with 5x5 ring push up with reach
Bench Press - 6x8 @ 135#
Curls - 2x10 30#
2x30sec weighted plank holds
Cryo

Friday - Coach 5,6. voodoo warm, quick barbell warmup
Single Arm KB Press x3 + OHS x3 5 sets - 35#kb easy warmup
Snatch Balance 4x3 75% of snatch - 115# easy work
Back Squat 1,1,1,1,1,1,1 work up to 95+% - 135, 225, 255, 275, 295 failed, 285 failed... 280# 3x1
Handstand Push-ups (Test max depth) - 4x3, then 1 STRICT HSPU!!!, attempted with 10# plates, no.
WOD
10 squat clean thrusters 135#
40' single arm db oh lunge 45/30#
800m run
8 squat clean thrusters
40' DB OH lunge
400m run
6 squat clean thrusters
40' OH lunge
200m run
Only used 125# and did 6,5,4 thrusters, 30# db. 12:01. Left knee had sharp pain
Cryo

Saturday - Early solo sesh, Y first XC meet. 3 min air bike, track warmup
4x6 Strict weighted ring dips - 20#vest
Test Max Set of kipping toes to bar - first set blah 6, then 11, then 9. Get to 10 and it is a huge struggle to get the next one.
Pistols 5 sets of 6-9 weighted pistols - 25# kb 5x5
OH barbell walk 30' out and back, 4 sets +5% - 185# once
Rope Climb (EMOM 4- 1 legless rope climb + max climbs in 40s)
WOD - "Ryu and Ken"
With a parnter, one person working at a time, in 18 minutes:
2000m row
Then max rounds in the remaining time:
32 American kb swings (53/35)
24 burpees over partner in an elbow plank hold
16 chest to bar while parnter hangs on pull up bar
Indy version (+): In 10 minutes - 1000m row, max rounds of 16 kb, 12 burpees, 8 c2b
2 + 13. Tough to push hard.

Sunday - Easy off day. 3.1 mile run, pushed middle mile. 9:30, 7:34, 8:04.  8:20 avg

Monday, September 05, 2016

Getting heavy

Monday - .5 mile warmup, barbell warmup
Front Rack Sots Press 5x3 - 4x75#, 1x85#
Split Jerk Tall Jerk 5x3 70% of jerk - 135# - not great, never felt smooth, or fast, or solid.
Power Clean 8x1 90% - 175# - horrible, either pull was out and bar crashed, or too low, didn't drop well, or starfished. blah crappy
Back Squat 7x1 85% - 250# - didn't feel too bad as singles.
Handstand Push-ups (Strict HSPU for depth 6x3 - One round, second only got 2, then switched to :
30s on, 30s off, Box jumps on the even rounds, kipping HSPU on the odd rounds. 8 rounds (4 each)
Did 15 Bj each, then attempted strict + kipping. Got at least 4.
AMRAP in 8 min
6 db push press 53# kbs
14 wall ball 20/10
50m (or 150ft) bumper plate farmer carry
4+6. Used 35# plates, easier to grip.
1 mile cool down run.
Archery range fun in the afternoon.

Tuesday - Woke up not feeling great, not sure why, just drained. Skipped the gym. Did 2 rounds of 4 min planks, Cryo and RomWod.

Wednesday - Coach 5,6. Band and bar warmup.
Single Arm Dumbell Press x3, SA OHSx3, 5 sets - 35#
Snatch Balance 4x3 70% of snatch - 115#
Power Clean 6x2 90% - 175# - felt more solid than monday! no starfish
Back Squat 6x2 85% - 250# - not bad, bit of a struggle, but driving legs helped
Push Press 7x2 85% - sped through, 140#
WOD - 18 minutes
1500m row, 2 min rest
Then max rounds with the remaining time
Rope climb (Men: 1 legless + 1 regular)
60' walking lunge
8 'bootlegger' burpees 30' run each rep
5:42 row, then 3 rounds even.
Cryo, e-stim, and compression shorts.... f my quads

Thursday - Coach 6,7. Rest all day.

Friday - Coach 5,6. barbell warmup
High-Hang Snatch 5x3 65-70% - 105# hit these good
Thruster pause 3s at bottom 5x3  70% of pushpress - 115#, wrist pain, but got them all easy.
Power Clean 5x3 90% - 175# Holy Struggle Bus. Fuck these triples. Missing hips, hitting low
Front Squat 5x3 80% - 200# felt really good
Handstand Push-ups (Strict 5x4)
WOD
6 rounds for time
6L/6R pistol 35#
6 weighted pull up -kipping allowed- 30# (vest + 10# plate)
200m run OR 60 double unders
20:59 - this was a struggle. no energy, weak legs. pistols took forever, right leg was crap.
Cryo.

Saturday - Feeling tired and beat up. HRV low, going easy?
Bar Muscle-ups 30 bar muscle ups - not great, only a couple felt good.
Toes-To-Bar 5x 10 - last 2 sets were 9+1, lost kip
Decided to skip the rest and just do Lift Up Autism wod
WOD
Lift Up Luke
5-Minute AMRAP:
4 Power Cleans, 155#
24 Double Unders
10 Pull-ups
3 rounds + 28 reps. Started 10-20 sec late, should have gotten 4 rounds.
Messed with farmers carry handles, 90# + each hand, did 2 holds, 30sec, 45sec...
Worked on Handstand walks, actually felt some balance! Need to control forward motion
4x20 GHD situps
CryoFreeze

Sunday - 9/11 March to the Arch.
21 Miles, 20+# pack, lots of fun, and lots of pain....but I'm alive.

Monday, August 29, 2016

Post Greater Gateway Games

Monday - Body decided it definitely needed a rest day... felt pretty rough.
CryoFreeze and RomWod! (Super hungry, 160# even after all the crap I ate yesterday.)

Tuesday - Felt tired, but a little better today. Easy movement warmup and band
GHD Situps (3 sets 15-30 for max speed) 3x25, moved 1 peg closer, felt better
Toes-To-Bar (6 sets 10-15 speed and efficiency) - 6x8 felt good through all sets, no misses
Weighted Step-ups (4 x 5-7 weighted box step up, dbs in each hand) - 4x5 ea 35#kb
Reverse Ring Fly 5x5, 3 sec pause at the top
5x8 hip thrusts - 155#
WOD - Carnilian Bay  (+)
AMRAP in 13 min
8/4 strict HSPU (head to floor), go to kipping of you have to
10 deadlifts 225#
16 step ups with DBs 25#kb+2.5#plates 24in
100m sprint
30 seconds rest
4 rounds + 5 reps

Wednesday - Coach 5,6. 4 min planks with both. barbell warmup
High-Hang Snatch 5x3 60-65% - 75, 3x85, 1x95#
Thruster pause 3s at bottom 5x3  65% of pushpress - 115# actually felt light and easy, quick
Power Clean 5x3 85% - 165# tough, short hips on a lot
Overhead Squat 5x3 80% - 155# felt good and stable
Handstand Push-ups (Strict 5x4)
WOD
14 hang squat snatches 135 used 115#
400m run
7 hang squat snatches (same)
200m run
5:34. Most were pretty good. 7 (full), dropped then 5+2. Last round was 4+3.
CryoFreeze

Thursday - Coach 6,7
Metcon2
100 double unders
.5 mile assault bike (75%)
1 min rest
80 double unders
.5 mile assault bike
1 min rest
60 double unders
.5 mile assault bike
1 min rest
1 mile assault bike (50%)
13:32 - went harder than 50%... should have backed off. Legs feel pretty fatigued.... bah

Friday - Coach 5,6. no real warmup, voodoo arms, walk outs
Blugarian Split Squat (3x8) - 95, 2x105# barbell
Power Snatch 2 Position PS 5x2 70% of ps - 105# worked on really getting in hip, patient
Clean Pull 5x3 100% of PC - 3@195, 2@205#, felt good kept chest up, lats pull to hip
Back Squat 5x3 80% - 235# felt heavy except set 4....
Handstand Push-ups strict 5x5 same depth - 5x4 strict eccentric, kip back up.
WOD1
AMRAP in 5 min
5 burpee pull overs
5 'high' box jumps 30"
3 rounds + 3 reps (failed rep 4 twice.)
Rest 1 min, then immediate to next - rested more than 1, waiting for clock.
WOD2
3 rounds for time
3 legless rope climbs
30 cal row
10:34 - elbows are killing. Did legless round 1 and 1.5 of round 2, then leg climbs. The row was pitiful. Only getting 1 cal/pull for 3, then a double pull.... WTF
CryoFreeze.

Saturday - Track warmup, 2 min air bike.
Muscle-ups Strict - worked on transitions, feet on a box. Never got full turn over.
Strict Toes2Bar 3x 7
Pistols 5x6 weighted pistols - 2x6@25# kb, 3x6@35#kb
Overhead Carry barbell walk 30' out and back, 4 sets - 185# (25')
WOD
25 mintues
"Grace" - 30 clean and jerks 135# - 4:19 new PR!
At minute 5 (or after you finish Grace if it takes longer than 5 min)
"Cindy" with a partner
5 pull ups
10 push ups
15 air squats
23+1 rounds with Patrick. Tough one
Also did 2x10 weighted GHD situps.
Cryo

Sunday - Went for super easy run with Wy. 3.1 miles, lots of stops for pokemon. BBQ and chow.

Monday, August 22, 2016

Almost G3 time... GGG

Monday - 3 min/1mi airbike, track and bb warmup. Feeling tired and sore. Subscap is in pain
High-Hang Snatch 5x3 55-60% - 75#, 1@95#
Thruster pause 3s at bottom 5x3  60% of pushpress - 105#
Power Clean 5x3 80% - 155#
WODish
100 dubs
Rest 1 min
30 burpees
Rest 1 min
100 dubs and 20 burpees
Rest 1 min
100 dubs and 10 burpees
10:51
Front Squat 5x3 80% - 195#
Handstand Push-ups (Strict 5x4)
Pull-ups (EMOTM for 6 min, 30s of butterfly pull ups) - missing height, cycle felt ok
GHD situps - 5 min emom 15 ghds
CryoFreeze

Tuesday - 3 min bike, easy warmup. shoulder hurts, elbows hurt... blah
Skin the Cat - 10
Toes-To-Bar Kipping 4x 10 - last round only cycled 9
3 sets of 5 weighted pistols (70%) - 2@25# 1@35#
Overhead Carry - walk 30' out and back, 4 sets - 170# used the yoke + 2x25#
Weighed Pass Through 3x10 Superset with
5x8 hip thrusts - 155#
WOD
AMRAP 8 min
200m run
15 'heavy' Russian kb swings 70#
40' handstand walk
3 Rounds even. Handstand walks were attempts, only 1 or 2 were worth a damn.
Massage and CryoFreeze

Wednesday - Really sluggish, no energy, sore everywhere. Coach 5,6. 5 min easy air bike
Blugarian Split Squat 3x8 - no weight
Power Snatch 2 Position 5x2 65% - 75#
Power Snatch 5x3 80% - 105#
Back Squat (5x3 75% - 185# super low
5x5 glute ham raises.
CryoFreeze

Thursday - Rest. No work. Coach 6,7.

Friday - Coach 5,6. Fun circle run warmup 5am, Mini bar warmup 6am.
Front Rack Sots Press - 4x3 @ 75#
WOD
4 min amrap
5 hang clean 135#
5 Push Ups
rest 5 minutes
4 min amrap
5 thrusters 45#
5 kb swings 53#
7 rounds part1, 7 rounds + 5 reps part2.
Worked on some G3 stuff.
24 Deadlifts 135#
rest 2min
10 of the 18 Front Squats 135#... plus a couple clean and jerks.
Snatch Complex - Snatch+Hang Snatch+OHS - 95, 115, 135. Failed 145. Started missing 135 out front. Blah!
Air bike - 15 cal sprint = 25sec + 60# sand bag run
CryoFreeze - 1200 and 400

Saturday - G3 Day 1
WOD1 - 2 Rounds - Deadlift hold 275#, 20 Squat hurdle jump over, 15 pull ups
WOD2 - 15 Cal Air Bike + 2x30yard shuttle run with 70# sandbag
WOD3 - 15 Burpees, 24 Deadlift, 18 Front Squat, 12 Cleans, 6 S2O.
CryoFreeze! Plus got some good work done by chiro group at G3.

Sunday - G3 Day 2
WOD4 - 2 min max Cal Row - 47.... wanted 50, disappointed
WOD5 - 2 Rounds - 300m run, then max weight Snatch + Hang Snatch + OHS. Hit 115, 135, 145#. Got the snatch on 150, and almost had the Hang snatch, left it out front and stood up too quick.
WOD6 - 7 Burpee Ring Pull ups, 25 Dubs, 25 KB Swings 53#, 25 KB goblet squats 53#, 25 Dubs, 9 Burpee Ring Pull ups. Went 3rd on dubs, first time did not go great, second time was unbroken.
Had a great time competing with Old Dawgs New Trix!

Monday, August 15, 2016

Dodge can suck my ass

Monday - In a hurry, wrapped both elbows, mini warmup
Blugarian Split Squat (3x8) - 95, 2@105# - suck!
Power Snatch (5x2 60% of ps - 1@105, 2@95, 2@105# need to be snappier
Clean Pull (5x3 90% of PC) - 185# - felt a couple really get in the hip. Feel like clean has gone down though....
Back Squat (5x3 70%) - 205# - felt better last 3 sets
Handstand Push-ups (5x5 same depth) - 3x5 w 1 ab mat
Chest-To-Bar Pull-ups (EMOTM for 6 min, 30s of chest to bar pull ups)
WOD
AMRAP in 8 min
10 push press 135#
15 Amercian Kb swings 53#
100m run

1 min rest

4 min max cal row or assault bike
2 rounds + 21 reps - should have gone lighter, had to break too much, 3+3+3+1....
Rowed 74 cals
Went to retrieve the broken truck.

Tuesday - 30 cal easy bike, mini warmup
Attempted rope pull ups, caused right elbow on fire. Worked on butterfly instead, got 4-5 sets of 4-5.
Did a couple warmup sets of Toes 2 bar. felt pretty good 8-9.
WOD
Club Tropicana
5 rounds for time
5 jerks 155#
7 front squats (same)
9 toes to bar
30' db walking lunge - one in each hand 30#
15 burpees
1 min rest
21:45 - split jerk all, got heavy fast. Had to drop after last jerk rounds 2-5. Then cleaned and front squatted from there. T2B unbroken  first 2 rounds, then 7+2 or 6+3. Buck Furpees.
Weighted Step Ups - 3x5 each leg w/ 2-35# kbs
Superset with 3x15 GHD situps.
CryoFreeze felt cold!

Wednesday - Coach 5,6 warmed up barbell with 6
Front Rack Sots Press (5x3) - 4x3@75#
Tall Jerk 5x3 60% of jerk - 115# last set felt quick...
Power Clean 8x1 80% - 155# felt good, last 1 @ 175# felt great!
Back Squat 7x1 75% - 220# - used hip shot, felt good about these, vert torso!
Strict HSPU for depth 6x3 - did 3x3 before wod, 10# plates + abmat, 2x3 post wod
WOD
AMRAP in 7 min
7 hang power cleans 155#
15 wall ball 20/10
15 GHD sit ups
2 rounds + 22 - cleans were heavy, rnd1 unbroken, rnd 2 was 5+2? last rnd 3+3+1. miserable, glad it was short.
Post wod - Yoke walk 30' 430#. Bad idea, back is fried.....
CryoFreeze

Thursday - Coach 6,7.
3x8 Glute Ham Raises + PVC shoulder
Bench Press - 155# 3x1, 1x3, 1x5, 2x1
Handstand Walk (Spend 4 min walking on hands in 10' increments)
Metcon (Time)
100 double unders
200m run (75%)
1 min rest
80 double unders
200m run (85%)
1 min rest
60 double unders
200m run (95%)
1 min rest
400m jog
10 minutes even. Dubs were pretty messy, but run felt good

Friday - Coach 5,6. Mini warmup.
Single Arm kb pressx3, SA OHSx3, 5 sets - 35#kb
Snatch Balance 4x3 60% of snatch - 95#
Power Clean 6x2 80% - 155#
Back Squat 6x2 75% - 225#
Push Press 7x2 75% - 115#, 2x2@125#
WOD
Backward Christine
3 rounds for time
12 deadlifts 225#
21 box jumps 24"
500m row
1 min rest
13:03 - deadlift - 12,12,9+3.

Saturday - Good warmup, airbike, track,
Bar Muscle-ups (30 bar muscle ups not for time) - 5,5,3,2 - got 3 staying on bar but not linked, then got 2 linked together!!!!
Strict toes to bar 3x 4-6 reps - 3x5 felt easy
5 sets of 3-5 weighted pistolas - 5x3ea @ 25# kb
WOD
The Shed (+)- For time
5 rope climbs
1000m row
30 overhead squat 95#
600m run
30' r, 30' L db overhead lunge 45 (35#kb)
26 Kipping HSPU
50 box jump 24"
60 kettlebell swings 53# kb
21:31 - rope was smooth, fast. Row stayed easy, just under 2min pace. 3x10 ohs, 10, 6, 6, 4 hspu, box jumps were slow, 20,15,15,10 kb.

Overhead Carry (OH barbell walk 20' out and back 5 sets) - 4@175#, 1@180# (+10%)
Also did some playing with OH yoke carry, 120, 170 and 220 (got 2 ft)
Missed cryo. Bank issues, going to Bryans for Connor fight!

Sunday - Feeling rough. Did some RomWod and relaxed
Save for Sunday? nope
3 Rounds for time
800m run (70%)
1 min rest
400m run (80%)
1 min rest
200m run (90%)