Monday, June 27, 2016

New Cycle, looks repetative

Monday - 1 mile/30 cal air bike, 3:08, barbell mini warmup
Back Rack Sots Press - 4x3 75#
3 position Power Clean 5x1 50% - 115# work on higher contact
2" Deficit Deadlift 5x1 70% - 245#
Front Box Squat 7x1 60% - 155#
Push Press 7x2 70% - 115# worked on staying in heels longer
EMOTM for 6 min perform 20s of power snatches - 85# 6x7
WOD
20 bar muscle ups then:
AMRAP in 6 min
10 burpee
10 KB swing 70#
5 rounds even.... this sucked. Did about 12 bmu.
GoApe zip linig with Y and Jack.
Hopefully Cryo again!

Tuesday - 900m row (fish game), birddogs, track warmup
GHD Situps 3 sets - 3x25 superseted with
Kipping HSPU 3x 8-12 reps - 3x8/9
Muscle-ups - worked transition, then weighted strict, then reg strict. then 3 or 4 attempts at kipping
Yoke Carry (BB walk) 20' out and back, 4 sets - 1@255#, 3@335#
WOD (box wod instead)
5 Rounds:
21 Wallballs 20#
100m Sprint
9 Toes to Bar
10:24 - trying to chase down Bell... had to break up TTB last 2 rounds
Reverse Ring Fly 5x8 30# db
Superset
5x8 hip thrusts 135# bar
CryoFreeze

Wednesday - Coach 5,6. Barbell warmup with class
Snatch Balance 7x2 50-60% - 2x95#, 3x115#, 2x125#
2 position Power Snatch 5x2  60% - 95#
2" Deficit Deadlift 7x1  70% - 245#
Front Box Squat 6x2  60% - 155#
Push Press 6x3 70% - 115#
WOD
3 rounds for time
3/2 legless rope climbs
8 Jerks 155 135#
16 db hang power snatch 45#
Row 700
1 min rest
(30s plank at some point during the rest)
19:01 - 2 rope climbs with feet, 135# push jerk. This sucked. Broke on last set of PJ.

Thursday - Coach 6,7. Airbike warmup.
Bench - 8@135, 5@155, 2@175. Then 4@165, 2@185, fail @205.
Curls - 4x10 30#
Abs - on GHD w/15# bar figure 8s
Some other random stuff.

Friday - Coach 5,6. BB warmup. Left scap tender
Snatch grip sots press - 3x5 45#, lift from ground
3 position Power Clean 4x2  50% - 115# felt great
2" Deficit Deadlift 9x1  70% - 245# easy, felt legs pressing better
Front Box Squat 5x3  60% - 155# trying to drive out of hole better, no forward rock
Push Press 5x4  70% - 115# - good cycle, great drive
Toes-To-Bar EMOM for 6 min, max toes to bar in 20 seconds - 10, 9, 8, 7, 7, 6... hands suck
WOD
AMRAP in 17 min
5 power clean 155#
strict chin up 8/5
20 kb swing 53#
8 ring dips
20 box  jump 24"
1min rest
4 rounds even, 40 sec rest left. Went better than expected.
CryoFreeze

Saturday - Track warmup
30 burpee pull overs - did 25 - 6,6,4,4,5.
Handstand Push-ups 4x8-12 - 10,10,9,9
Muscle-ups (4 sets of 3-5 strict muscle ups - worked transitions and strict pulls, plus jumping
Yoke Carry 30' out and back, 4 sets - 305#
Reverse Ring Fly 5x5, - did laying bench reverse flys 30# db
WOD
AMRAP in 17min - with kent
10 shoulder to OH 135 105#
20 FS 135 105#
30 push ups
40' walking lunge (both partners)
5 rounds plus 45 reps. split even, 5 s2o, 10 fs, 5/5/5 push ups, 40' front rack lunges. MISERABLE.
POST
100 du
.5 mi air bike
1 min rest
80 du
.5 mi air bike
1 min rest
60 du
.5 mi air bike
1 min rest
1 Mile air bike
14:44 - legs were dead, dubs were not great, fatigue caused failures.

Sunday - Rain Ruck with the dogs, 1.13 miles, 20#... + wet clothes.

Monday, June 20, 2016

Still some mexico in my belly

Monday - 1 mile, 20 cal bike, inchworm, band warmup. SubScap is tender, elbow is in pain
KB Strict Press 5 set 3 single arm kb press, 3 single arm OHS - 2x35, 3x40 db
Clean Pause power clean + squat clean 5x2 70% - 145# standing up the last squat clean is rough
Snatch 7x1 85-90% - 135# meh, was getting it, but not feeling great, felt heavy and slow
Front Squat 7x2 88% - 205#, hurting the subscap
Split Jerk 7x1 85% - 155# went light and only 5 sets
5x5 Pendlay Rows (super set)
5x8 glute ham raises (superset)
5x 20s hollow rock (super set)
WOD
15 muscle ups then immediately after:
In 7 minutes
400m row then max rounds with the remaining time:
BURPEE broad jump 20' out, 20' back
15 Wall ball 30/10 - only have 20#
3 + 7, 1:44 row.
RomWod. Juggle with Y.

Tuesday - Felt super tired, no energy, no motivation and sore. Stayed home today.
Did some RomWod, before lunch did box wod in the basement.
40 - 30 - 20 - 10
KB Swings 55#
Air Squats
Sit Ups
9:30.
Rest 2 min, then Max rep HSPU. Did 9 hspu, then 13 regular push ups.
Food Trucks for dinner.

Wednesday - Coach 5,6. Train Patrick. Inchworm and barbell mini warmup. Shoulder off
Deficit Deadlift (2") 9x2 70-80%- 275#
Snatch Balance 5x2 75% - 125#
Snatch Pull 7x2 105% - 165#
Front Squat 1-1-1-1-1-1-1 work up to 95%+ - 205, 225, 235, 245, 250# New PR.
Split Jerk (5x2 85%)
5x5 Nordic Hamstring curl or glute ham raises.
Superset with 5x5 ring push up with reach
WOD
3 rounds for time
14 Russian kb swings 88/70#
10 goblet squats (same)
200m run
1 min rest
20 Cal row, 15 burpees, 3 rounds
13:26 total. 6:18 for first part, 70#kb, all unbroken. Rows were 55sec - 1min. Burpees sucked!

Thursday - Firearms Day Pistol. Cadre Machine

Friday - So sore and beat up from yesterday. Coach 5.6. Demo warmup.
Single Leg Deadlift - 5x5 - 3@72#, 2@88#
Pause Power Clean + Full Clean - 3x3 - 155# - youch!
Snatch - 115, 125, 135, 145 all felt good. 155 felt like a million pounds. Missed it 3 times. Finally made it last attempt, with some yelling from Abby.
Burpees - 5min EMOM - 20 sec max - 5x9 - 10 last set.
Superset - 5x8 Hip Thrusts - 135#
5x5 One Arm Ring Rows
Done....
Went to start of GoRuck in Fpark

Saturday - Little tired, preworkout to the rescue. Track warmup, 3min airbike, pvc.
Muscle-ups - transitions, 4 attempts strict + 2 attempts kipping. Did 2 bar mu
Max Height Box Jump - 41", 30" box + 3 45#plates. Chickened out with the extra 15 plate
Weighted Pull-ups 1-1-1-1-1-1-1  work up to 90%+ - 45, 55, 70, attempted 80, can hit 75#
WOD
AMRAP in 20 min - With a partner
8 sets of 1 low/1high sled push 20' +135#
16 supine ring row
16 HSPU kipping
32 wall ball 20/10
4 rounds + 4 sleds - did 2 extra sleds round 2-4 (13-14 total). Split rows 8, hspu 8, wb 16 all rounds.
Post - Sandbag Carry 100m x 6 Single shoulder - 75/85# + 2 with 95#

Sunday - Rest

Wednesday, June 15, 2016

No recovery, back at it.

Monday - 3:15 air bike - 2 mi/30cals bbwod warmup, slow start back.
Deficit Deadlift (2") 9x2 65% - 225# felt better than expected
Snatch Balance 5x2 70% - 2@115#, 3@125#
Snatch 7x2 80% - 125#
Front Squat 7x2 85% - 200# rough
Split Jerk 5x2 80% - 155# decent
WOD
AMRAP in 7 min
6 power cleans 135#
12 box jumps 24"
40' bear crawl
4 rounds + 2 reps.... my quads were crushed... made the box jumps very sketchy.
Post - Metcon
5x8 supine ring row
5x10 glute ham raises - GHD situps
Ow my abs.....

Tuesday - Easy 500m row, short bbwod warmup. feeling crappy.
Bar Muscle-ups - working on them, feeling better, did 8 - 10?
4 sets of chin over bar holds (10-30s) - did L sit hold on rings, 3x15sec, 1x20sec
Weighted Pull-ups 7x2 80% - 25# ball
Bear hug sandbag carry 80m x 8 100mx6 80# bag on all but last one was 90#
Reverse Ring Fly 5x5, 3 sec pause at the top
Skipped - AMRAP in 8 min
5 hang power snatches (135/95)
10 back squats (same)
10 burpees over the bar
WOD
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%)
15 minutes... dubs were ok. 60 unbroken first and last round, don't remember 2nd round.

Wednesday - Coach 5, 6. warmed up with them plus demo movements, sweating already.
Deadlift Single Leg 5x5 - 2x5@95#, 1@70#kb, 3x5@135#bb
Pause power clean + squat clean 3x3 70% - 145#, 3 sets of 3 complex... this sucked!
Snatch from blocks 5x3 70-75% - 115# felt quick and easy
Back Squat 5x3 85% - 255# - this almost killed me. last rep was always miserable
Split Jerk 7x2 80% - 145# - from block, felt good, should have done 155...
WOD
3 rounds for time
12 push press (135) - used 115#
21 GHD Sit Ups
400m run
11:08 - heat and fatigue... this was tough, had to break the last set of PP to 7+5.

Thursday - Coach 6,7. Tried to get in early to do RomWod, but failed. Soooo
Did bench with 6am, 7x3 @ 165#. Then 4x10 curls 30#. Went to Rodney after for elbow.

Friday - Coach 5,6 mini warmup + sort of barbell warmup. lack of motivation
Front rack Sotts press 5x3 - 1@75#, 4x3@85#
Snatch Balance 4x3 70% - 115#
Snatch 9x2 80% - 8x2@125#, 1x2@135# - felt strong today, weight was hitting lockout quick
Front Squat 5x3 85% - 200# legs felt strong, but rack was weak
Push Press 7x2 80% - 135# - eh, wasn't great
WOD
AMRAP in 14 min
15 thrusters 95#
15 kipping pull ups
50' walking lunge
15 one arm kb snatches - switch arms as desired- 53#
3 + 14 - thrusters felt light to start, but not real smooth. Ripped on first kb snatch. Suck factor increased greatly after that. Broked pullups and thrusters from round 2 on, 8+7. Last round thrusters were 5+5+4... because they suck!
RomWod lite, compex

Saturday - Sore as fuck! 1mi, 2:48 bike warmup, track and inchworms
Strict Toes-To-Bar 30 not for time - 7,6,7,5,5
Box Jumps 4 sets unbroken rebounding jumps (15-25 rep) - 4x16, felt a little off, legs are heavy
Weighted Pull-ups 5x3 80% - 25#
WOD
15 bench press 155#
then 3 rounds for total time
15 ring push ups
10 knees to elbows
500m row
13:27 - bench went bad, 8,3,2,1,1 I think. the rest was pretty good
POST
Clean sandbag to shoulder, run 100m, x 6 rep - 85# bagX5, 100#x1 last
Reverse Ring Fly 5x5, 3 sec pause at the top
Superset with 10 GHD situps.
Soccer Tryouts - Sporting then Rush

Sunday - RomWod in am, then soccer tryouts Rush. 

Mexico 2016

Dream Puerto Aventuras.... uhm, yeah. Not so much a dream. Pretty crappy little place. Made the best of it. Atleast there were people to play sand volleyball with! Entertainment staff was fun Bernice and Jorge plus the other 2 unnamed guys. Noe at the family pool and Lenin at the adults pool were both great guys. Met a guy Mario from Chicago there with his wife and 5.... yup 5 kids. Got crazy smashed with him on wed? drinking Palomas - salted rim, ice, tequila, lime juice and Squirt/Fresca.
Mon - went for 3.75 mile run around the town, great short course, threw in some sprints.
Hit the gym tues or wed
Thursday morning went for a longer run, out of the marina and way down a brand new road until I hit another marina area. Did about 5.5 miles, it was hot and feet were hurting!
Friday hit the gym again for a quick set before breakfast.
Overall, sand volleyball was pretty fun, only played beach soccer once. Couple good games of volleyball in the pool too. Did the dolphin adventure, took a ride holding their dorsal fins, then a ride being pushed by 2 dolphins nose to feet, got straight up out of the water, was crazy. Did some kayaking, snorkling, katamaran ride, and zip lined across the beach.