Monday, April 24, 2017

Last week of Waves

Monday - Most of warmup, 2 rnds hollow rocks and supermans
3 Sets, not for time:
8 Suitcase Deadlifts (each side) - 53#, last set 70#
8 Double-Kettlebell Front Rack Step-Ups (total, 4 each leg) 35#s, first 2 sets did 8 each leg
Back Squats Wave #1
Set #1 – 6 Back Squats @ 66% 195
Set #2 – 4 Back Squats @ 71% 210
Set #3 – 2 Back Squats @ 76% 225
Wave #2
Set #4 – 6 Back Squats @ 71% 210
Set #5 – 4 Back Squats @ 76% 225
Set #6 – 2 Back Squats @ 81% 240
Wave #3
Set #7 – 6 Back Squats @ 76% 225
Set #8 – 4 Back Squats @ 81% 240
Set #9 – 2 Back Squats @ 86% 255
10-Rep Front Squat
Set #10 – 10 Front Squats @ 58% 170
3 Sets, Not for Time:
10 Romanian Deadlifts (135)
20 GHD
30 Hip Extensions
50 Banded Pull-Aparts
200 Meter Kettlebell Carry - 53#s (50m farmer/50m fr rack/50m farmer/50m fr rack)

Tuesday - 500m row, 2x200m run, pullups, pushups, sit ups, walkouts
Minutes 0:00 – 5:00:
6 Banded Strict Ring MU
30 Double-Unders
Minutes 5:00 – 10:00:
10 Deficit Pushups – 45+15# plates
15 AbMat Sit-Ups
Minutes 10:00 – 15:00:
7 Strict Pull-Ups -rnd2-4 black band
20 Hallow Rocks
WOD - “Towing” Part #1
AMRAP 4:
18 Power Snatches 95#
18 Burpee Pull-Ups
Max Calorie Row in Time Remaining - 9 cal
– Rest 4:00 –
“Towing” Part #2
AMRAP 4:
15 Power Snatches 115#
15 Burpee Pull-Ups
Max Calorie Row in Time Remaining - 6 cal
– Rest 4:00 –
“Towing” Part #3
AMRAP 4:
12 Power Snatches 135 - 125#
12 Burpee Pull-Ups
Max Calorie Row in Time Remaining - 15 cal
Adjust si out, rib out. Cryo

Wednesday - Coach 5,6. partial warmup
Activation - 3 Sets, Not For Time:
8 Kneeling Barbell Strict Presses
50′ Single Arm Overhead Carry  35# kb
Push Press - 4x6 - 125# felt good and much stronger than last 2 weeks
WOD - On the Minute x 15
Minute 1 – 20 Wallballs 20# - 20, 20, 20, 15+5, 15+5
Minute 2 – 7 Box Jumps 30″
Minute 3 – 5 Power Cleans - 135. 145. 155. 165. 175# - last round was ugly
Xover recovery after

Thursday - RomWod, AR - hit a deer

Friday - Coach 5,6. good warmup, but still stiff, left si
3 Sets, for Quality:
15 Second Front Squat Hold
50′ 1-Arm Farmers Carry (each) - 53#kb
SQUATS
Minutes 0-6 – 2 Pausing Back Squats “On the Minute” @ 70% 185#
Minutes 6-9 – Rest
Minute 9 – 6 Front Squats @ 70% 185
Minute 12 – 6 Front Squats @ 70% 185
Minute 15 – 6 Front Squats @ 70% 185
Minute 18 – 6 Front Squats @ 70% 185# - tough! really fighting to keep hips under and butt from rising
WOD - 21 – 15 – 9:
Shoulder to Overhead 135
Chest-to-Bar Pull-Ups
9:15 - broke up 11+10 (i think), 6+6+3?, 6+3. Kept c2b at 3's or 2's until near the end.
POST - 30-20-10:
GHD Sit-Ups
Hip Extensions


Saturday 

Sunday - 

Tuesday, April 18, 2017

Master Lifting Team? Maybe

Monday - In early, good warmups
Activation - 3 Sets
6 Single-Leg Lateral Box Step Ups (each side) 20", 24", 24"
50m Farmers Carry with DB’s or KB’s - 80# dbs got heavy
Back Squats - Wave #1
Set #1 – 6 Back Squats @ 63% 185#
Set #2 – 4 Back Squats @ 68% 200#
Set #3 – 2 Back Squats @ 73% 215#
Wave #2
Set #4 – 6 Back Squats @ 68% 200#
Set #5 – 4 Back Squats @ 73% 215#
Set #6 – 2 Back Squats @ 78% 230#
Wave #3
Set #7 – 6 Back Squats @ 73% 215#
Set #8 – 4 Back Squats @ 78% 230#
Set #9 – 2 Back Squats @ 83% 245# - felt heavy
10-Rep Front Squat
Set #10 – 10 Front Squats @ 55% 160# (or 165, cant remember) - most felt good, last set was heavy
3 Giant Sets:
10 Dumbbell Bench Press 50#
30s Max Double-Unders
15 Deadlifts 205#
30s Max Double-Unders
20 DB/KB Bent Over Rows, (10 each side) 50#
BONUS - 3 Rounds, Not For Time:
35 Band Pull-Aparts
15 Second L-Sit off Pull-Up Bar
Cryo, Xover

Tuesday - Shortened warmup, 400m, track warm, light row and some pull ups
Minutes 0:00 – 5:00:
1 Wall Walk
3 Pausing Strict Pull-Up (3 sec pause chin over bar)
Minutes 5:00 – 10:00:
10 Second Ring Support Hold
5-10 Horizontal Ring Rows
Minutes 10:00 – 15:00:
6 Strict Toes to Bar (or as high as we can)
3 Inchworms
WOD - 3 Rounds:
Row 500 Meters - 1:51, 1:50, 1:49
Run 400 Meters
Rest 3:00 between rounds - 3:23/3:27/3:17
CoolDown - 10 min bike

Wednesday - Coach 5,6. Most of warmup. Activation with classes
3 Sets, Not For Time:
8 x Unilateral Dumbbell Presses from a Kneeling Position (each side) - 2x25#kb
30 Second Hallow Rock Hold
Push Press 4x6 - Did not go up in weight, but felt WAY better. 3x6 @115#, 1x6@120#
WOD - DT
5 Rounds
12 Deadlift
9 Hang Power Clean
6 Push Jerk
Started bad, and got worse. 155# first round, went horrible, could not clean or jerk worth shit. Dropped to 145# for round 2/3, still felt horrible, dropped to 135# for last 2 rounds. 12:01
Post - 30 - 20 - 10
GHD Situps
Back Extensions

Thursday - 0530 RomWod, Cryo, Xover

Friday - Coach 5,6. Rushed warmup, 3 min bike
3 Sets, for Quality:
10 Cossack Squats (5 Each Side)
10 Waiter Squats (5 Each Side) 53#
Minutes 1-7 – 2 Pausing Back Squats “On the Minute” @ 65% 165# (first 4 barefoot)
Minutes 7-10 – Rest
Minute 10 – 7 Front Squats @ 55% 145
Minute 13 – 7 Front Squats @ 57% 150
Minute 16 – 7 Front Squats @ 59% 155
WOD - 4 Rounds:
21 Calorie Row
18 Thrusters 65#
15 Pull-Ups
13:22 - not horrible, 3rd round was worst
Post - 30 - 20 - 10
GHD Situps
Back Extensions
Long drive, hips sore

Saturday - Memphis. Great games. Lots of rain. Fun dinner Rendezvous BBQ

Sunday - Memphis. Lamberts chow down.

Monday, April 10, 2017

The business moves on

Monday - 1 mile run warmup, track warmup
3 Sets
6 Single-Leg Lateral Box Step Ups (each side)
50m Farmers Carry with DB’s or KB’s 70#
Back Squats - Wave #1
Set #1 – 6 Back Squats @ 60% 175#
Set #2 – 4 Back Squats @ 65% 195#
Set #3 – 2 Back Squats @ 70% 205#
Wave #2
Set #4 – 6 Back Squats @ 65% 195#
Set #5 – 4 Back Squats @ 70% 205#
Set #6 – 2 Back Squats @ 75% 225#
Wave #3
Set #7 – 6 Back Squats @ 70% 205#
Set #8 – 4 Back Squats @ 75% 225#
Set #9 – 2 Back Squats @ 80% 235#
10-Rep Front Squat
Set #10 – 10 Front Squats @ 52% 155#
Felt good! Working right hip strength
3 Supersets*
15 Romanian Deadlifts (moderate)
20 Pushups
25 Abmat Sit-Ups holding a 10# plate or dumbell across chest 25#kb
30 Banded Pull-Aparts
Then 50 Glute Bridges... done in 1 set.
Cryo, Xover rushed.

Tuesday - 1200m warmup, mini jump warmup, not all
Strict HSPU - 1 ab mat - 7 reps, Practiced handstand walks too
Strict Pull Ups - 16. Felt good
WOD -
3 Rounds:
40 Double-Unders
12 Burpees
50 Calorie Row
2 Rounds:
40 Double-Unders
12 Burpees
35 Calorie Row
1 Round:
40 Double-Unders
12 Burpees
20 Calorie Row
22:54 - good sufferfest.
Knee got tweaked, painful bending.
Cryo, Xover.

Wednesday - Coach 5,6.  R Knee taped up, we'll see how it goes.
3 Sets, Not For Time:
8 x Unilateral Dumbbell Presses from a Kneeling Position 30#
30 Second Hallow Rock Hold
Push Press - 4x6 - warmup with 1x6@75, 1x5@95. 4x6@ 115# might have been a touch heavy, last rep turned back.
WOD - 7 min AMRAP
7 Deadlift 225# Top of EVERY Min (including start)
Max Wall Balls - 15, 12, 12, 10, 10, 10, 12 = 81. All DL unbroken touch and go.
3 Sets, not for time:
10 Parallel Bar Dips
10 Ring Rows
Rodney adjusted back, shoulder and knee. Laser shoulder

Thursday - Rest, RomWod warrior,

Friday - Coach 5,6. Cossack and Waiter squats
Back Squats - EMOM 7x2 2sec pause @ 145#
E3min - 1x8 @ 135#, 1x8@145#, 1x8@150# Felt smooth, not much hitch that I could feel
WOD - 3 Rounds:
12 Power Cleans 135#
12 Chest-to-Bar Pull-Ups
12 Push Jerks 135#
12 Toes to Bar
14:57 - cleans felt better, the rest sucked. C2b were 3 then 2s and 1s. TTB started with 4 or 5, but sropped to 2s and 1s quick. Jerks were 6+6, 6+6, 5+5+2...ugh
Busy day went to cemetery and JB

Saturday - In early, solo sesh!
Power Clean - E:30sec x12 - 1 PC @ 105#. Working on scoop, getting to hip, staying patient
Power Snatch - E:30sec x12 - 1 PS @ 85#
WOD - 2 Rounds
500m Row
21 Cal A Bike
500m Row
21 Bar Facing Burpees
500m Row
21 Overhead Squat 95#
23:12 - may have come out too hard on first row, this sucked, legs spent, rough to recover.
Worked Uncharted Spring Lifting meet all day, loading and judging.

Sunday - Rest RomWod

Tuesday, April 04, 2017

Getting back at it, with tape

Monday - early work, then gym. Good warmup
OHS - worked to heavy 195# + 2 sec pause, felt good
Snatch Balance - 135, 155, 165 - wasnt real stable, some pain
Snatch - 3 position - high hang, low hang, floor.
0:00 – 1 Complex @ 45% of 1RM - 75
1:30 – 1 Complex @ 50% of 1RM - 80
3:00 – 1 Complex @ 55% of 1RM - 85
4:30 – 1 Complex @ 60% of 1RM - 95
6:00 – 1 Complex @ 65% of 1RM - 105
7:30 – 1 Complex @ 70% of 1RM - 115# - felt ok, slight bounce on quads before hips, wierd
WOD - AMRAP 12:
30 Air Squats
15 Calorie Air Bike
10 Push Jerks 135#
3+16. Jerks were heavy, no cycle, legs were tired no drive. had to break each set.
Busy day, no cryo. Xover.

Tuesday - Good warmup
Front Squat -
Set #1, On the 0:00 – 2 Reps, 2 second pause in bottom @ 50% - 135#
Set #2, On the 1:00 – 2 Reps, 2 second pause in bottom @ 55% 145#
Set #3, On the 2:00 – 2 Reps, 2 second pause in bottom @ 60% 155#
Set #4, On the 3:00 – 1 Rep, 4 second pause in bottom @ 65% 165#
Set #5, On the 4:00 – 1 Rep, 4 second pause in bottom @ 70% 185#
Set #6, On the 5:00 – 1 Rep, 4 second pause in bottom @ 73% 195#
Set #7, On the 6:00 – 1 Rep, 4 second pause in bottom @ 76% 200#
Went heavy on couple sets, ended +10# but still felt great to front squat. 4 sec pause was hot.
WOD -
50 Calorie Row - 2:28
Directly into…
5 Rounds:
10 Burpees
10 Toes to Bar
Directly into…
50 Calorie Row - 2:32
13:17 total. TTB were broken. 1st set 5+5, then at least 3 sets
10 min cool down air bike.

Wednesday - Coach 5,6, easy warmup, good movement, like the kb
Clean - 2 position pause
#1 – 50% of 1RM Clean and Jerk - 105
#2 – 50% of 1RM Clean and Jerk - 105
#3 – 55% of 1RM Clean and Jerk - 115
#4 – 55% of 1RM Clean and Jerk - 115
#5 – 60% of 1RM Clean and Jerk - 125
#6 – 65% of 1RM Clean and Jerk - 135
#7 – 70% of 1RM Clean and Jerk - 145#
Felt better, really worked staying patient, scoop and get in hips, solid positions
WOD -
42 Cal Bike
15 Power Cleans 135
30 Cal Bike
12 Power Cleans 155
18 Cal Bike
9 Power Cleans 175
12:38 - lungs HURT! 175 was no joke, looked horrible!
Cool down on bike, Cryo, Xover

Thursday - Rest, RomWod x2, Cryo, Xover

Friday - Coach 5,6 good warmup plus with class
Back Squat -
Set #1, 0:00… 5 Reps @ 70% of 1RM - 205
Set #2, 1:30… 3 Reps @ 75% of 1RM - 225
Set #3, 3:00… 1 Reps @ 80% of 1RM - 235
Set #4, 4:30… 5 Reps @ 75% of 1RM - 225
Set #5, 6:00… 3 Reps @ 80% of 1RM - 235
Set #6, 7:30… 1 Reps @ 85% of 1RM - 250
Set # 7, 9:00… 10 Reps @ 60% of 1RM - 185
Good day to squat, felt ok, 10rep had right foot/ankle popping
WOD -
3 Rounds:
5 Ring Muscle-Ups 10 C2B Pull Ups
10 Power Snatches 115
20 Box Jump Overs 24″
11:56 - c2b were crappy, rest felt great.
Cryo, Xover, shoulders a little sore

Saturday - Decent warmup
5 Rounds - 1:00 easy row, 1x3 Strict HSPU to 1 mat
Jerk Balance - 3x3 empty, 3x3 65#
Tall Jerk - 2x3 empty, 2x3 75#
Split Jerk -
On the Minute x 5
Minute #1 – 3 Reps @ 50% 105
Minute #2 – 2 Reps @ 55% 115
Minute #3 – 2 Reps @ 60% 125
Minute #4 – 1 Rep @ 65% 135
Minute #5 – 1 Rep @ 70% 145
Minutes 6-10 – Build to a Heavy - 155, 165, 175, 185 (felt strong), 195 feet little off, 200# was going to stop there, but it felt light, 210# new pr, and it felt light and fast. The dip was much stronger!
WOD - 4 Rounds:
21 Calorie Row
18 Wallballs 20#
15 Toes to Bar
12 Burpees over Bar
9 Deadlifts 225#
Rest exactly 2:00 between rounds
24:14 - t2b hardest part, broke up 3 or 4 sets, everything else unbroken
Party Night.

Sunday - Rest .... Hungover, head hurts. Mini stretch, xover.