Monday, April 25, 2016

Chi Town Tourney

Monday - Track style warmup. Row?? Cant even remember.
Snatch Balance - Narrow Grip 7x2 55-65% - 2@95#, 5@135#, narrow grip felt more solid
Tall Jerks 5x3 65% - 125# - had to dip slightly, soft elbows
Overhead Squat - 5x3 75% - 145# - felt solid, easy
Handstand Push-ups - Strict for depth 5x5 - 3x5, last 2x4, abmat + 10# plate
Power Clean off blocks 6x3 75% - 145# - worked on getting into hips
WOD - Vodka  on the Rocks
AMRAP in 6 min
6 DB Thrusters 55# kbs
12 Russian KB Swings 88#
1 min rest
50 cal row
4 rounds + 1. 2:35 row. This was HEAVY.
POST
3x10 45# back ext
3x5 Glute Ham Raises
3x 20 sec hollow rocks
CryoFreeze. RomWod before dinner.

Tuesday - Really messed up left trap and neck, lots of pain and stiff. Went to Cryo and rested, tyl+ibu

Wednesday - Coach 5,6. .5 mile air bike, bar warmup
Push Press 2, Push Jerk 2, Split Jerk 1, 5 sets 70-80% - 125#, felt pretty good, did sets 2 + 3 together, that was tough
Snatch - 4x3 50% - 95#, worked on snap and arm punch to ceiling
Back Squat - 5x5 65% - 190#
Handstand Push-ups - Strict for depth 4x7 - 1x5, then 3x7 2 ab mats
Clean Pull - 5x3 85% - 205#
Muscle-ups (EMOTM for 6 min, 30s of ring muscle ups- 1 attempt each min. hips were better
WOD - Zombie Liz
15-12-9
Ring dip
Db ground to overhead (45/30*) 35# kb alternating arms
3:36
CryoFreeze

Thursday - Rest day. Coach 6,7. SemiRomWod.

Friday - Coach 5,6. Simple easy warmup
Hang Snatch - Snatch Pull, Below the knee Hang 50-60% - 7x2 - 95#
Tall Jerk 65% - 6x3 @ 125#
Overhead Squat - 5x5 75% - 145#
Shoulder Press - 5x3 85% - 95#
Power Clean off blocks 5x4 75% - 145#
WOD
6 rounds of:
2 Deadlifts 255#
6 Bar facing Burpees
100m sprint
Rest 1:00 between rounds
8:40 - could have pushed sprint a little more.

Saturday - Chicago. Easy pace jog 2 miles, finished increasing pace emom last 3 min to 6:30 pace

Sunday - Chicago. 8-9 min pace 2 miles + 3min emom pace increase to 6:00.
3x10 50# db bench - superset
3x8 50# db single arm row

Monday, April 18, 2016

Birds flyin high, you know how I feel

Monday -
Push Press, Push Jerk, Split Jerk - 5x2+2+1 70-80% - 115# - push jerks felt better than ever
Snatch - 4x3 60% - 95# - worked on snap
Back Squat - 5x5 70% - 205# - keep upright, some knee tenderness
Handstand Push-ups - Strict - 2 ab mats - 5x5, moved hands, away from wall and wider? felt stronger
Clean Pull - 5x3 95% - 205# -
Chest-To-Bar Pull-ups - practiced butterfly
WOD - Hot Iron (scaled up)
AMRAP in 6 min
7 OHS 135#
50 double unders
1 min rest
then AMRAP in 4 min
7 Front squat (same)
50 Double unders
3 rounds + 4 ohs, then 2 rounds. Took the OHS from rack round 1 and 2. Need to remember to pull bar apart, work on shoulder stability. 1st dubs were unbroken, the rest were shit. Horrible.
CryoFreeze, and 3/4 of RomWod

Tuesday - 1 mile, 30 cal (2:56) air bike, track warmup
Skin the Cat x 10 - stay in extended position longer
Rope Climb (1 legless rope climb, 2 legged rope climbs)
Weighted pistol 5x5 - 1@17#, 3@25#, 1@35#
Reverse Ring Fly 3x5, 3 sec pause at top
WOD - AMRAP in 7 min
6 burpee with 10' lateral shufffle
10 LH kb swing 53#
6 burpee with 10' lateral shufffle
10 RH kb swing (same)
3 + 23
Immediately after
40 calorie row - 1:50 - sucked

Metcon (Time)
400m run, 500m row, both 80%, 2 min rest, 2 rounds, plus one last round 90%+ pace/effort
16:27ish - with 10# vest - 1:45 last row.
CryoFreeze, hoping it will help my back. Plus some short RomWod.

Wednesday - Coach 5,6.  mini warmup
Snatch Pull, Below the knee Hang Snatch 50-60% - 4x2 @ 95#
Tall Jerks 5x3 60% - 1x3 high @ 95#, 5x3 @ 115# from rack
Front Squat - 5x3 75% - 185# - only made 5 sets, back really sore.
Shoulder Press - 5x5 80% - 85# - felt good about these
Power Clean off blocks - 7x2 75% - 145# did 5x3 by accident
Metcon 1
EOMOTM for 10 minutes,  30s of box jumps (even minutes), 30s of push press (40-50%, odd min)
Used 75# - 12 box jumps, 14 push press each round
Metcon 2
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
SKipped the runs, dubs were horrible. Fought through 100, 80, 55.... pathetic.
CryoFreeze, lunch with BM, then RomWod before dinner

Thursday - RomWod warrior series, 6am no show, coach 7. Rodney adjusted back and neck.

Friday - Coach 5,6. 2 min airbike, mini warmup. Classes all went long. work on that.
Back Rack Sots Press - 5x3 warmup - 75#
Snatch - 4x2 65% - 105#
Back Squat - 5x3 75% - 215# good solid drive from bottom
Handstand Push-ups - 6x4 strict for depth - 2 ab mats, felt stronger than normal.
Clean Pull - 7x2 95% - 215# felt ok, worked on pushing floor away
WOD -  Peter and the Wolf - AMRAP in 7 min
100m sprint
2,4,6,8, etc heavy kb swing 70#
1 min rest
then 3 rounds
10 toes to bar
15 wall ball
12:10. Made through 8 rounds + 100m (72 kb swings + 900m sprints)

Saturday - 500m row, 20cal bike. track warmup.
2x5 strict t2b, 3 windshield wipers
Muscle-ups - practice, low rings, and jumping mu's
Handstand Walk - practice, need more work..lol
Front Rack Lunge - 40'x4 - 2@105#, 2@125#
Reverse Ring Fly 2x5, 3 sec pause at the top
WOD - Green Light
4 rnds for time
6 jerks 155 used 145#
12 back squat (same) OR 7 per leg Alternating pistols
400m run
1 min rest
14:03 - alternated squats then pistols
3x15 35# slam ball sit ups
CryoFreeze right  after.
Ton of yard work and driveway prep

Sunday - YOGA. Tougher this week, but felt good. Sealing the driveway... not so much. Tired and sore

Monday, April 11, 2016

Just feels like arrrrrgggggghhhhh.

Monday - 30 cal easy airbike. track warmup
Bench - 3x3 - 135# slow down, pause at bottom. light and easy
Back Squat - 3x3 - 185# - tight core, protect back,
Hang Snatch - Snatch pull + 2 Hang Snatch - 5x2 @ 95#
Strict Press - 5x5 - 85# 1st set always sucks, left shoulder sticks
Overhead Squat - 5x5 - 115# - easy, tight core
Power Cleans from blocks - at knee - 135#, 6x3 - most were snappy
WODish -
5 min EMOM
15 box jumps
5 bent rows 135#

Tuesday - 30 cal air bike (3:38), bbwod warmup
Squat - 2x3 - 185# - smooth easy
Deadlift - 2x3 - 185# easy
Bent Row - 2x5 - 135#
Strict HSPU - 2 abmat - 3 sets of 4-5 + 1 Bar muscle up
Pistols - 3x3 @ 17# kb - tried 20# but hurts the back right now
Reverse Out 4x5, 3 sec pause at ext -
Front Rack Lunge (20'x6 Front Rack Lunge) - 95#
WOD - Helm's Deep
AMRAP in 8 min
20 wall ball (20/10, 14/9)
40' broad jump
100m bumper plate farmer carry (45/25) - used 2 35# plates first, then 2 53# kb
1 min rest,
then 3 rounds
10 chest to bar pull ups
200m run
14:21 - hurt wrist during second set wall balls, had to drop ball instead of catch. Got 3 rounds.
POST
1000m row, 40 GHD situps, 15 back ext, 10 curls 30#
RomWod before dinner

Wednesday - Coach 5,6. Row Golf and Push Ups for Navy Seal Foundation with KillCliff
5 am - 100m row + 40 jjacks + 32 push ups.
6 am - 3x100m row + 200m run + 30 push ups.
Back Rack Sots Press - 5x3 warmup - 75#
Snatch - 6x2 60% - 95# Working on getting in hips, finish pull, and move feet.
Handstand Push-ups - 6x4 strict for depth - strict to 2 ab mats
Clean Pull - 7x2 85% - 185#
WOD - Sweet Surrender
10-8-6-4-2 DB thruster (45/30) - 35# db
10 burpees every round
50-40-30-20-10 double under
7:37 - double unders were crap
POST - 27 push ups
CryoFreeze, RomWod.

Thursday - RomWod, then Coach 6,7am.

Friday - Coach 5,6am, class warmup
Snatch Balance - 7x2 - 3x2 @ 95#, 2x2 @ 125#, 2x2 @ 145#
Tall Jerks - 5x3 60% - 115#
Front Squat - 7x2 75% - 175# - worked on driving hard out of bottom
Handstand Push-ups Strict 5x4 - 2 ab mats
Power Clean off blocks 5x4 70% - 135#
WOD - Capt Jack Sparrow - for time
1000m row
25 push press 75#
50' walking lunge
25 toes to bar
50' walking lunge
25 push press
1000m row
14:09 - last row was tough, 3:43 first row.
CryoFreeze

Saturday - Good track warmup, bike etc
30 Strict Toes to Bar - 6x5
Handstand walk practice - only 1 good set
Front Rack Lunge - 4x40' 95#
Front Lever - YEAH RIGHT
EMOTM for 5 min, 20s of power snatches (do 7-12 reps) - 85# - all 7 reps, 1 set was 8.
Followed up with Power Snatch Ladder - 75, 95, 115, 135#!
WOD
Apache (Jump On It)
4 rounds for time
chest to bar pull up 8
16 box jump 24"
then immediately after if you finish Sub 7 min: 35 calorie row
4:40 on wod, then 1:58 on row. C2B were singles

Sunday - RomWod first thing, then - Downward Dog Yoga Club. 

Monday, April 04, 2016

Take care of the elbow please

Monday - 3 min airbike, outside track warmup.
Bench - 2x5@135, 3@155, 2x1/fail @ 175# 3,3 - felt much better, could have hit 4 easy
Squat - 5x135, 4x185, 3x225, 1x265. 2x1/fail @ 275# 3,2 - failed last rep.
Bent over row (instead of pull ups) - 2x8@135#
Snatch - pause knee pull + low hang power + full power - 2x2@95#, 2x2@115#, 1x2@125# Did a couple power snatch from the ground - 125, 115, 95 working on speed through middle and hitting hip
20 GHD situps
.5 mil air bike
20 GHD situps
.5 mile air bike
20 GHD situps

Tuesday - 500m row, bbwod warmup
Back Squat - 10@135, 5@185, 3@225, 1@255, 5x1/fail @ 275 - 2,2,2,2,3 - Felt pretty good, hit good depth, pulled down on bar to activate lats, feel good about 3 last set!
Deadlift - 5x3@230# - easy, lower and release between reps
Upright Row - 3x8@80#
WOD
20 Double Unders
30 Push Ups
40 Sit Ups
50 Air Squats
6:51 - first set dubs was HORRIFIC! lol. air squats are gonna hurt the quads, bad idea!

Wednesday - Coach 5,6 inchworms, no real warmup
Strict Press - 5x1/fail - 100# - 3,3,3,3,3
Bent Over Row - 2x7 @ 140#
Snatch Balance - 3x2 @ 95#
Tall Jerks - 5x3 @ 95#
Power Clean from Blocks - 7x1 @ 145#
Clean - 2x1 @ 185#
WOD
15 min AMRAP
4 muscle ups - jumping from 24" box + 15#
12 70# kb swings
16 burpees
1 min rest
5 rounds - finished with 58sec left
CryoFreeze. RomWod before dinner

Thursday - Rest. RomWod early

Friday - Coach 5,6. No warmup....
Bench - light with Em - 120? 3x10
Deadlift - 4x4 315# - Super happy with this!
Good Mornings - 4x5 - 115#
Complex - 2 Push Press+2Push Jerk+1 Split Jerk - 5@115#
Snatch - 4x3 50% - 95#, + couple singles @ 115# - working on hitting full extension
Clean Pull - 5x3 - 85% - 185# - felt good, fast middle, trying to hit higher on thighs
WOD
4 rounds:
16 Russian kb swing 70# kb
16 OH db lunge steps 35#kb
40 double unders
9:24 - youch.

Saturday - 30 cal (2:48) air bike, 400m run, long warmup
Front Squat - 2x1/fail - 215# - 5,5 - felt leg stong, but first set didnt brace, popped back, pain!
Bench Press - 135# - 3,5
Bent row - 135# - 8,8
Handstand Walk practice
WOD - partner w/ kent
44 OHS - 135# - 11,9,10
2000m row - 500x2
44 BS - 135# - 10
1000m row - 500m
44 Air Squat - 30
500m row - 250
22:08 - back was killing
CryoFreeze

Sunday - Rest. RomWod light, back is killing