Monday, July 25, 2016

Ok, now I am tired....

Monday - Easy jog, track warmup
Back Rack Sotts Press 5x3 - 3@75#, 1@85, 1 UGLY @ 95#
3 position Power Clean 5x1  70% - 135# felt good about these, catching on toes a little though
Front Box Squat 7x1 85% - 215# felt heavy and took all my energy
Push Press 6x3 85% - did not happen. elbow hurt, shoulder hurt, could not press it up....
Lateral plate slide 2x10 steps each side
Superset with 10 GHD sit ups
WOD
Nancy
5 Rounds for time of:
400m Run
15 Overhead Squats, 95#
13:14 - Quads were pumped! Did all ohs unbroken. Body is spent
CryoFreeze late afternoon

Tuesday - Recovery day, mental and physical. Took an early 2 mile ruck to capture some pokemon.
CryoFreeze in morning.

Wednesday - Coach 5,6. Stretch and bar warmup
Narrow Grip Snatch Balance 7x2 65%-70% - 3@95#, 2@115, 2@135#
2 position Power Snatch 5x2 75% - 115# - decent, a little slow
2" Deficit Deadlift 5x1 85% - 295# felt good
Front Box Squat 6x2 85% - 215# - some struggle, some were great form
WOD
4 Min AMRAP
5 Cleans (185lb/130lb Masters: 155lb/110lb)
10 Toes-to-Bar
10 Dumbbell Thrusters (45lbs/30lbs)
Rest 1 minute, Then, 
4 rounds for time of
10 Deadlifts (Same as Cleans)
40 Double Unders
10 Toes-to-bars
15 Wall Balls (20lb-10’/14lb-9’)
Sled Push (1 min on, 12 min off, for distance. 7 rounds) - 115# - 1 min push, rest 2 min for Kent and Pat. This got spicy quick. Quads were pumped. Tried to push fast for first 30 sec.
CryoFreeze

Thursday - Coach 6,7. Recovery. 5 miles on airbike (135 cals) 17 min with 2 breaks
4x8 Glute Ham Raises. 4x15 GHD situps

Friday - Coach 5,6. Burpees, 200m track warmup, bar mini
3 position Power Clean 4x2 70% - 145# high hang was tough, others were good
2" Deficit Deadlift 7x1  85% - 3@295#, 4@305# - felt easy!
Front Box Squat 5x3 85% - 215# - last reps were a struggle, but pushed through
Push Press 5x4  85% - 140# - last 2 sets from ground
EMOTM for 6 min, 20s of kb hang power snatches, alternate hands each round
WOD - made it up
5,10,15,20
Double Unders
GHD
Cal Row
8 min. Dubs were a mess. Lifting took longer than expected, had to skip wod.
CryoFreeze. Late night Futsal

Saturday - 400m jog, track warmup
30 strict toes to bar not for time - 8,8,8,6 - felt easier than normal?
Kipping HSPU 5x 8-12 reps same depth - 2x45s+abmat - 5,6,6,6,6,6
5 sets of 3-5 strict muscle ups - worked on ring pull ups
BB walk 40' out and back, 4 sets same weight - only 3 sets @ 345#
WOD
in 6 minutes
3 Legless Rope climb

Then max rounds of:
8 High box jump 30"
80' OH Plate carry 45#
10 Ring Push Up
12 'Heavy' Russian Kb Swings 70#
2 min rest, then repeat
Did the legless.... not sure I should have. Gt 2+9 first round, 2+21 second.

Handstand Walk practice.
2x10 GHD sit ups + 10 ghd crunchs
CryoFreeze then watching Y soccer camp

Sunday - Strongman in the Park. More stones. Lifting wrong, too much bicep, causing the pain in left forearm. Was lit up after today.
5 Rounds
5 Stone to Shoulder
150ft stone carry
4:25 - much slower today. Having trouble getting the stone setup.
Spent rest of day helping at moms.

Monday, July 18, 2016

Rest day Schmest day

Monday - Got in early, quick air bike 15 cal, bb warmup
Narrow Grip Snatch Balance 7x2 60%-65% - 95, 115, 5x135#
2 position Power Snatch 5x2 70% - 1x105, 4x115# these were tough
3" Deficit Deadlift 5x1 80% - 275#
Front Box Squat 7x1 80% - 200#
Push Press 6x3 80% - 135# - toughr than on friday...
EMOTM for 6 min perform 20s of power snatches - 95#, 6 reps each set
WOD
AMRAP in 7 min
40' OH plate walking lunge 45/25
10 ring dips
100m sprint
4 Rounds + lunges and 9 dips

Tuesday - Feeling beat up, HRV yellow, taking it easy. 200m jog track warmup
GHD Sit Ups - 3x22
Strict Muscle Up work - getting closer, did some pulls with 20# vest
Reverse Ring Fly 5x5, 3 sec pause at the top
5x8 hip thrusts - 135#
Metcon (Time)
1500m row - 5:55 ish

Wednesday - Coach 5,6. Leg swings. 500m row, mini warmup
Single arm db/kb squat snatch 3x3 (each arm) - 35# kb
Clean Pull 5x3  90% - 1@185#, 5@205#
3" Deficit Deadlift 7x1  80% - 275# 1 set was horrible
Front Box Squat 6x2 80% - 200# felt stronger, more upright
Push Press 5x4  80% - 135# felt stronger on these too, 2 rnds cycled
WOD
1 min max rep squat snatches at 70% of max
then immediately after
AMRAP in 7 minutes
4 strict weighted pull ups (45/25)
10 burpees
9 reps snatch @ 115#, 5 rounds + 2 reps - 20# vest, 2 rnds + 25# med ball on pull ups, then dropped
CryoFreeze
YoSalsa and margaritas

Thursday - Coach 6,7. Rest. 4x10 curls 30# + 4x8 db bench press 60# dbs
Saw Rod, making appt to image elbow.

Friday - Coach 5,6. Light quick warmup
Blugarian Split Squat 3x8 - 95# warming up
High-Hang Snatch 5x3 70% - 95# misread percentage, went too light, super easy....
3" Deficit Deadlift 9x1 80% - 275# easy work
Front Box Squat 5x3 80% - 200#, soso, trying to stay upright
Push Press 7x2 85% - 140# not horrible, worked on driving heels
WOD
800m run15 front squats 135#
30 GHD sit ups
30 wall ball 20/10
30 GHD sit ups
15 front squats
800m run
15:30 - minus 1 min waiting for Em on ghd, took squats from rack. 1st set unbroken, second 8+7. WB 20+10, ghd paused at 20, last set stright through.

Saturday - Air bike easy + 10 cal sprint, light track warmup
Metcon (AMRAP - Reps)
30 burpee pull overs not for time - 6,4,5,5 - 20 total
Kipping HSPU 3x 8-12 reps 1-3 inches deeper - 45# plates + abmat = 3x5, 1x3 @ 45+15plates.
strict muscle ups practice - just  worked on some pulls, no turnover attempts
Yoke/BB walk 30' out and back, 4 sets - 355#
WOD
With a partner, for time
100 double unders
20 squat snatches 135#
100 double unders
30 power clean and jerks (same)
100 double unders
12:xx - Used 135# for snatch, 3,4,3! 5,5,5 on c&j.

Sunday - Rest.... Strongman in the Park.
5 Rounds
5 Ground to Overhead - 95# keg with water
50' Overhead Keg Carry
8 Keg jump overs
4:17 - keg got heavy fast, had to go slower than I wanted to.

Monday, July 11, 2016

Pokeman oh man

Monday - 200m jog and track warmup.
Single arm db/kb squat snatch 5x3 - did 2x3@35#, hurts the right elbow
3 position Power Clean 5x1 60% - 115# - super easy
3" Deficit Deadlift 5x1  75% - 260# - felt good
Front Box Squat 7x1 75% - 190# - heavy, fight for lumbar support
Push Press 5x4  75% - 120# - felt pretty strong. too much on toes

Jones Squats 3x12 did 2x10
https://youtu.be/2BPuFaKpzss
Superset with Kickstand Scapular Row Circles 3 sets per side - 2 sets w/70# kb
https://youtu.be/X0BmFs24rQI

EMOTM for 6 minutes: 12 toes to bar, then burpees until 40s (rest 20) - t2b = 10,10,7,8,7,7. only rnd 1 unbroken, that sucked. Burpees = 8,4,4,5,4,3....ugh
WOD
2 min max snatches at 80% then immediately after:
"Margaritaville"
AMRAP in 7 min
12 KB swings 53#
40' bear crawl
6 strict chin ups
10 snatch @ 125# - These felt awesome, in the hip, great 3rd pull, good feet! 5 rounds + 1 rep.
CryoFreeze. After dinner pokewalk

Tuesday - Track warmup, band. HRV was red today.
Skin the cat - did 1 regular, and a couple on low rings, no room in gym
HSPU - kipping 4x12, tough today, not comfortable
Strict Muscle Ups - worked 4 sets of 3 attempts (pulls) almost feels like its getting closer.
Yoke, BB Walk - 345# 4x 30' - lots of pressure
Did some of the weighted pass throughs and shoulder extensions
3x4ea 35# kb pistols superset with
3x10 hip thrusts 135#
Metcon
100 double unders
.5 mi Air bike
1 min rest
80 double unders
.5 mi Air bike
1 min rest
60 double unders
1 mile Air bike easy
13:xx didn't pay attention to time. Dubs were pretty messy, after 40 ea round
Drove around with Y chasing pokemon

Wednesday - Coach 5,6. 500m row, mini shoulder/bar warmup
Blugarian Split Squat 3x8 - 95# bar
Hip Snatch 5x3 65% - 105# felt strong!
3" Deficit Deadlift 7x1 75% - 260#
Front Box Squat 6x2 75% - 190#
Accessory
5x5 Nordic Hamstring curl
Superset with 5x5 ring push up with reach
EMOTM for 6 min, 20s of box jumps, 20s of toes to bar, (20s rest)
WOD
6 rounds for time
5 squat clean thrusters 135#
200m run
13:19 - clusters were ok first 3. last 2 always sucked!

Thursday - Coach 6,7. Warmups with class. 4x10 curls 30#. Post dinner walk with Y.
CryoFreeze and PT.

Friday - Coach 5,6. Bar warmups with class.
Back Rack Sotts Press 5x3 - 75#,
3 position Power Clean 4x2  65% - 125# felt good, ground up x2, hip down x2
3" Deficit Deadlift 9x1 75% - 260#
Front Box Squat 5x3 75% - 190#
Push Press 7x2 80% - 135#
WOD1 - skipped
AMRAP in 8 min
8 Goblet squats (70#)
16 Russian Kb swings  (same)
8 burpees
WOD2
100 double unders
200m run  (75% effort)
rest 1 min
80 double unders
200m run (75%)
rest 1 min
60 double unders
200m run (95%)
rest 1 min
400m jog
10:19 - dubs were ok, little messy.

Saturday - quick and easy warmup
3x8 weighted pistols per leg, 25# kb - first set 5 per leg, last two 8 per leg
Kipping HSPU 5x 10 - tough
Dips 5x5 Russian Dips - 3x5 weighted dips on rings
Yoke Carry (Yoke/BB walk 40' out and back, 4 sets)
Ido Portal Basic Shoulder ROM and stabilization Routine
https://youtu.be/1YHIV4a81Os
WOD1
AMRAP in 30 min, Teams of 2 (with Kent)
800m run together
12 round trip sled push 20' (+90#)
24 chest to bar pull ups
36 hip extensions (or medball good mornings) 35# slam ball
12 jerks 155#
3 rounds + 200m. First round did 135, last 2 did 155#
Short recovery, then
WOD2
Team of 4 (Court, Abby, Adam for half)
Station 1 - Row 10K - switch every 250m
Station 2 - 10 (GHD) Situps
Station 3 - 10 Burpees
Station 4 - Rest
37:01 - Started with burpees, then did situps by mistake, then row:
250 * 9 rows = 2250m
5x10 GHD + 5x5 GHD
5x10 Burpees + 4x5 Burpees
CryoFreeze and Dog Pound Throwdown spectating

Sunday - Strongman in the Park. - squat, push up, mountain climbers
5 Rounds
5 Stone to Shoulder 95#
20 yd sprint down and back
10 Air Squats
3:42 - Fun times...

Monday, July 04, 2016

Happy 240th Birthday America!

4th of July - 3 min, 1mile air bike, track warmup
Blugarian Split Squat 3x8 - 53#kbs, 95#bb, 53#kbs
Hip Snatch 5x3 60% - 95#
3" Deficit Deadlift 5x1 70% - 245#
Front Box Squat 7x1 70% - 175#
Push Press 7x2 75% - 125#
Lateral plate slide 3x10 steps each side 25#
Superset with
Band Pull Aparts 3x12
WOD
1776 Partner w/ A Martin
Row 1776 Meters
17 Cleans 135
76 Wallballs
17 Cleans 135
76 Sit-Ups
17 Cleans 135
76 KB Swings
17 Cleans 135
76 Burpees
23:12 - 6:34 row, mix of everything else. 9/8 cleans, 10s wb, etc
Late night fireworks and drinking

Tuesday - Feeling tired, HRV 3. Went in anyhow. 30cal/3:24 air bike shoulders
Tabata - 25# weighted sit ups - 9 each round
Tabata - flutter kicks... started to fail in round 4 or 5...
30 bar muscle ups not for time - Could not do one today, left shoulder in pain, worked pull ups
Kipping HSPU 5x 8-12 reps - 5x8 tried to play it safe
Weighted strict ring dip 5x3 - 20# vest
Ring out, 7x3, did more like 4x7
WOD1
AMRAP in 8 min
6 Power Clean 135#
20' OH plate lunge (10 out, 10 back) 45#
8 burpee with 10' lateral shuffle (no jump required)
1 min rest (last round of rest optional)
4 rounds total, had 40 sec rest at end, but did not start another round
WOD2
400m run, 500m row, both 80%, 2 min rest, 2 rounds, plus one last round 90%+ pace/effort
15:55 - run felt good, the row was miserable....
CryoFreeze

Wednesday - Coach 5,6. mini bar warmup, sots, snatch balance
Back Rack Sotts Press 5x3 - 75#
Clean Pull 5x3  80% - 185#
3" Deficit Deadlift 7x1 70% - 245#
Front Box Squat 6x2 70% - 185#
5x5 glute ham raises
Superset with
5x5 Seated Reverse Pass Throughs 2x5#@plates
Metcon (AMRAP - Rounds and Reps)
AMRAP in 7 min
5 shoulder press 95#
5 push press (same)
5 bumper plate burpees 45
10 toes to bar
2 rounds + 13 reps. 95#. last set of strict press took >2 min...blah
CryoFreeze - talked to Meg about shoulder. Did cross body thumb down stretch and lacrose ball to scap.

Thursday - Coach 6,7. Track warmup
Bench - 5x5 155# Shoulder felt better
Curls - 3x10 30#
Tabata - Flutter kicks with 6am. Tabata situps with 7am.
Didn't get to this:
Floater WOD
100 double unders
rest 1 min
30 burpees (80% effort)
rest 1 min
100 double unders AND 20 burpees
rest 1 min
100 double unders AND 10 burpees

Friday - Coach 5,6. Snatch Balance warmup, arm circles. Shoulder in a little pain
Snatch Balance 7x2 55%-60% - 4x2 - 115#, 3x2 135#
2 position Power Snatch 5x2 65% - 95# felt great, working elbows high
3" Deficit Deadlift 9x1 70% - 245# felt easy, working on chest up more
Front Box Squat 5x3 70% - 175# - not bad, working on release at bottom and fire up
Push Press 6x3 75% - 135# wasnt bad for being heavier
20 bar muscle ups, then immediately after: Practiced. Finally got 2. Was going too horizontal, feet swingin up too high. Got a better hip pop
WOD
3 rounds for time
400m run
21 kb swings 70#
12 chest to bar pull ups
12:11 - tough one, did all singles on c2b... broke round 2/3 kbs in 12+9.

Saturday - 20 cal, 2:49 air bike, track warmup
30 strict toes to bar not for time - about 5x6.
Kipping HSPU 3x 10-15 reps - 3x12
5 sets of 3-5 strict muscle ups - worked strict pull, added 25# ball for some
Yoke/BB walk 20' out and back, 5 sets +10% - 345# youch!
WOD
5 rounds
4 squat cleans 155#
8 Ring push up
100m bumper plate farmer carry (45/25) 53#kb
16 burpees
15:59 - cleans were heavy, singles, used 53#kb instead of plates. Tough one!
Cryo. then all day at strongman comp, then late at CSF with Y.

Sunday - Pokemon Go day. Went to Creve Coeur Lake with Y and mom. Wore the 30# ruck, did stairs 7-8 times plus some extra walking. Total 5 miles on the day.