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.