Monday, January 30, 2017

Hoping for a good Feb

Monday - Good warmup, Xover
Snatch Warmup - Snatch Grip Deadlift + 2 Hang High Pulls; 2 Power Snatch - 45, 65, 3x85#
On The Minute x 12
Even Minutes – Power Snatch (3-3-2-2-1-1) - 95, 105, 115, 125, 135, 145# -
Odd Minutes – Max Reps Ring Muscle-Ups - 1..... (2 attempts per round, last 2 did MU transitions)
WOD - (after lots of stalling)
21 – 15 – 9:
Wallballs 20#
Pull-Ups
Thrusters 95#
Box Jumps 24″
Kettlebell Swings 53#
13:50 - 11/10wb, 10/6/5pu,11/10thruster,11/10kb; 10/5wb, 8/5/2pu, 8/7thr, 10/5kb; 5/4 pu, other unbk
Recovery - 3 min bike, 2 rounds 5# scap retracts, 10 OH circles, 20 band pull aparts
Cryo.

Tuesday - 5am class. Rushed warmup, but most of it
Deadlift - Set #1, On the 0:00… 3 Reps @ 70%  - 250#
Set #2, On the 1:30… 1 Rep @ 80%  - 285#
Set #3, On the 3:00… 3 Reps @ 75% - 265#
Set #4, On the 4:30… 1 Rep @ 85% - 305#
Set #5, On the 6:00… 3 Reps @ 80% - 285#
Set #6, On the 7:30… 1 Rep @ 90% - 325# - felt easy, all felt good!
WOD -
AMRAP 3:
21 Deadlifts 155#
21 Lateral Burpees over Rower
Max Cal Row in Time Remaining 21
— Rest 3:00 —
AMRAP 3:
18 Deadlifts 185#
18 Lateral Burpees over Rower
Max Cal Row in Time Remaining 20
— Rest 3:00 —
“Dead End” Part 3
AMRAP 3:
15 Deadlifts 225#
15 Lateral Burpees over Erg
Max Cal Row in Time Remaining 23
— Rest 3:00 —
“Dead End” Part 4
AMRAP 3:
12 Deadlifts 275#
12 Lateral Burpees over Erg
Max Cal Row in Time Remaining 18 (timer cut short)
Cooldown - 15 min air bike, every 5 min 20 glute bridges, 20 weighted abmat situps, 20 hip ext.
Cryo

Wednesday - Coach 5,6. most of warmup.
Handstand walk practice - feels like getting closer. left scap had sharp pain though on overhead
OTM x 14 min
Odd – Pausing Front Squats (2 full seconds in the bottom)
Even – 30 seconds for Max Reps Kipping HSPU - 67 reps
Set #1 – 3 Reps @ 50% - 135# - 12 reps hspu
Set #2 – 3 Reps @ 55% - 140# - 10 hspu
Set #3 – 3 Reps @ 60% - 155# - 8 hspu
Set #4 – 2 Reps @ 65% - 165# - 10 hspu
Set #5 – 2 Reps @ 70% - 180# - 8 hspu
Set #6 – 1 Rep @ 75%  - 190# - 10 hspu
Set #7 – 1 Rep @ 80% - 205# - 9 hspu
3 Rounds with a running clock (18:00 total)…
Minutes 0-2 – 10 Hang Squat Cleans 135# - holy shit those got heavy
Minutes 2-4 – 20 TTB
Minutes 4-6 – 75 Double-Unders
Made all reps, barely. Broke cleans 5/5, 5/5, 4/3/3. TTB tried to get a big set then pray, 10/6/4, 9/6/5ish, 8/4/4/4ish, Dubs hit 65/10, 64/11, 34/?/?/? ugh.
Cryo.

Thursday - Cryo, Massage, Xover Sym.

Friday - Coach 5,6. Junkyard Dog warmup. part of other warmup
WOD - Ascending Ladder for 10 Minutes:
3 Clean and Jerks (135/95), 3 Barbell-Facing Burpees
6 Clean and Jerks (135/95), 6 Barbell-Facing Burpees
9 Clean and Jerks (135/95), 9 Barbell-Facing Burpees
12 Clean and Jerks (135/95), 12 Barbell-Facing Burpees
Continue to add (3) repetitions to each movement until the 10-minute cap
75 reps, through cleans in round of 15. C&J took its toll, tried going directly into jerk. Had to stop for longer than planned.
Post - 3 Rounds
Row - 1 min easy (2:05+)
Row - 1 min medium (2:00)
Row - 1 min med/fast (1:51-55)
Shoulder Mob - 3 Rounds
10 Shoulder retractions
10 Front raises
20 Band Pull Aparts

Saturday - Xover warmup at home, good warmup at gym
Alternating on the Minute x 12 (6 Rounds):
Odd Minutes – 4 Front Squats @ 65% 165#
Even Minutes – 8 Back Squats @ 65% 165#
Bar Muscle Up drills -
WOD - Teams of 2
30 min AMRAP
250m row
15 Deadlifts 135#
40 Ft. Overhead Plate Walking Lunges 53/35 kb (Down and back)
15 Sit Ups
Tag Partner
4.5 rounds - through half of the lunges. Started w/ 53# kb first round. Then went to 35#kb one way 53# kb back.

Sunday -  Rest, SuperBowl Party

Wednesday, January 25, 2017

Someone stop that truck...

Monday - Most of the warmup. Stress is high.
Minutes 0:00 – 5:00 Complete 2-3 Sets of the below complex with a light load.
Snatch Deadlift + 2 Hang High Pulls (Video) + 1 Hang Squat Snatch
Snatch-
On the 5:00 – 2 Reps @ 67% 110#
On the 6:00 – 2 Reps @ 72% 115#
On the 7.00 – 1 Rep @ 77% 125#
On the 8:00 – 2 Reps @ 72% 115#
On the 9:00 – 2 Reps @ 77% 125#
On the 10:00 – 1 Rep @ 82% 130#
On the 11:00 – Rest
3 Sets of 1 Repetition - 135#, 145#, 150#, 155# I think... Missed 155 once, little struggle, but got second attempt.
WOD - The Seven
7 Rounds of:
7 Handstand Push-ups
7 Thrusters, 135# 115#
7 Knees-To-Elbows Toes2Bar
7 Deadlifts, 245# 225#
7 Burpees
7 Kettlebell Swings, 70#
7 Pull-ups
30:42. Thrusters sucked, everything else just kept moving... tried to go sub 30, body is now wrecked.
Cryo

Tuesday - Feel like crap. No energy. Right elbow, right hip, and left scap are in pain. No pre, no wod.
Power Clean (7 x 2 Complex: Pausing Clean Deadlift + Power Clean)
95, 115, 135, 155, 165, 175 - 175# was a mess, missed second clean... just moved on.
WOD - skipped
2 3 Supersets, Not For Time:
:30s L-Sit Hold (on parralettes) 3x:10sec
30 Hip Extensions
20 GHD Sit-Ups
20 Glute Bridges
Added 20 situps
Cryo. Stress super high, doing PCI training before Globalscape training tomorrow.

Wednesday - Coach 5, quick warmup then workout with 6am
Alternating on the Minute x 12 (6 Rounds):
Odd Minutes – 4 Front Squats @ 60% 155#
Even Minutes – 8 Back Squats @ 60% 155#
WODish - 3 Rounds with a running clock (18:00 total)…
Minutes 0-2 – 15 Deadlifts 225#
Minutes 2-4 – 15 Barbell Facing Burpees
Minutes 4-6 – Max Bar Muscle-Ups in 90 Seconds
6, 6, 5. Got 3 unbroken 1st round, then 2 unbroke next 2 rounds
Globalscpe training begins. High school pre meeting tonight. PCI test.... sometime

Thursday - Rest. No coaching, webex training.

Friday - No coaching. Workout 0500, most of warmup. Right elbow sharp pain.
WOD - 2 Rounds:
21 Overhead Squats 75#
21 CTB Pull-Ups
21 Power Snatches 75#
21 Barbell-Facing Burpees
12:11 - c2b were shit, couldn't string many together.
ROW CONDITIONING
3 Rounds of the following, resting 3:00 between:
Row 500 Meters @ 2K Pace + 10 Seconds 1:59
Row 250 Meters @ 2K Pace + 4 Seconds 1:53
Row 250 Meters @ 2K Pace - 3 Seconds 1:46
Hit all times.
TOES TO BAR STAMINA
7 Rounds:
:30s – Max Toes to Bar
:30s – Rest
52 reps - 10, 9(7+2), 8(5+3), 5(shoulder), 7(5+2), 6(4+2), 7(5+2)
Cryo,

Saturday - Xover warmup
10 min EMOM - 1 Squat Clean + 1 Power Clean - working on foot work
95, 105, 115, 125, 135, 145, 155, 165, 175, 185#
3x1 Power clean - 185#, First and last were good, second was starfish
WOD - Hammer Time
70 Cal Row
50 Box Jump Overs 24"
30 Clean and Jerks 135#
10 Rope Climbs
16:01 - should have pushed harder on ropes. Put on gloves helped on decents, but not on climbing.

Sunday -  Rest. 4 hour owners meeting

Monday, January 16, 2017

Have I used Ice, Ice Baby before....oh well.

Monday - Good warmup.
Overhead Squat - 5 min work to heavy (spent longer than 5, felt good) 95, 135, 155, 185, 200# PR
Snatch Balance - 5 min - 95, 115, 135, 155#. Little bit on toes
Snatch - On the 15:00 – 2 Reps @ 67% of 1RM - 110
On the 16:00 – 2 Reps @ 72% of 1RM - 115
On the 17.00 – 1 Rep @ 77% of 1RM - 125
On the 18:00 – 2 Reps @ 72% of 1RM - 115
On the 19:00 – 2 Reps @ 77% of 1RM - 125
On the 20:00 – 1 Rep @ 82% of 1RM - 130
On the 21:00 – Rest
3 Sets of 1 Repetition - 135, 145, 155. These were all over the place. Shoulders never felt solid or strong, Got loose in bottom. Blasted knees forward on 155. Went for 160, no chance, tried 155 again but fropped forward. Done.
Warming up for WOD, finally got a muscle up again! Did 2. Really got downward solid pull in hollow, legs forward swing. Then big pop of hips and fast sit up worked.
WOD - AMRAP 15:
30 Wallballs (20/14)
20 Power Snatches 75#
5 Ring Muscle-Ups 10 Chest 2 Bar
3 rounds + 23 - 3x10 WB, 10+10, then 7+7+6 snatch, 5+5, and 5+3+2.
Double Unders - unbroken sets 6x30 - 30,30,25,50,30, 30.
Cryo. Pizza for dinner

Tuesday - Good warmup, missed last row
Alternating EMOM x 14
Even Minutes – Row 15 Calories
Odd Minutes – 30 Seconds for Max Reps Kipping HSPU - 12, 12, 12, 12, 10, 10, 7 - 75
Deadlift warmup - 10@135, 8@185, 6@225, 4@275, 2@315, 1@335 - felt HEAVY
WOD - "MARSTON"
AMRAP 20:
1 Deadlift 315#
10 Toes to Bar
15 Barbell-Facing Burpees
8+1 - that got bad. almost blacked out on 5/6 rounds DL. TTB were good, 10, then 6+4. Burpees sucked.
POST - 5 Supersets, Not For Time:
25 Banded Good Mornings - purple band
15 Glute Bridges
Cryo, Xover. Back is smoked. Video shows lifting to flat back, need chest up more

Wednesday - Coach 5,6. Full warmup.
Squats - Alternating on the Minute x 12 (6 Rounds):
Odd Minutes – 3 Front Squats @ 65% of 1RM Front Squat - 165#
Even Minutes – 6 Back Squats @ 65% of 1RM Front Squat - 165#
Felt good, moved fast tempo, rib cage down, pelvis tucked to stop anterior tilt pain
WODish - 3 Rounds with a running clock (18:00 total)…
Minutes 0-2 – 27 Box Jump Overs 24″ - barely got 27 each rnd
Minutes 2-4 – 24 GHD Sit-Ups - restricted flexion due to pain
Minutes 4-6 – 21 Thrusters 95# - 20, 17, 21
Cryo x 3 times. Hot Yoga evening.

Thursday - Coach 6,7. 5x3 Strict ring pull ups. Xover Sym, cryo.

Friday - Coach 5,6. Rowed 1000m with 5am, rest of warmup after 6.
BIG CLEAN COMPLEX 5 Sets - 1 Every 5min
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Split Jerk
Set #1 (On the 0:00) – 50% - 105
Set #2 (On the 5:00) – 55% - 115
Set #3 (On the 10:00) – 60% - 125
Set #4 (On the 15:00) – 65% - 135
Set #5 (On the 20:00) – 70% - 145#
Got heavy and winded, but actually felt could have hit 155
ROW CONDITIONING
10 Rounds for Total Calories:
30 Seconds On / 30 Seconds Off - 113 cals, 3 rounds of 12 cals, rest 11 cals
POST - 3 Supersets, resting 1:00 – 2:00 between:
10 Bent Over Barbell Rows - 135#
20 Glute Bridges
30 Hallow Rocks
Cryo

Saturday - Good warmup, nervous for muscle ups
EMOM x 12
Odd Minutes – 50 Double-Unders
Even Minutes – Ring Muscle-Ups
Struggled big time, frustrated, probably causing more harm than good. Got 1 muscle up.... felt like shit. Stopped dubs after round 3, plus another maybe.
WOD - 6 Rounds, “On the 3:00″…
15 Calorie Row
10 Power Snatches 95#
10 CTB Pull-Ups
Dropped to 8 PS and 8 c2b after round 2. ~30 sec left for most, steadily dropped each round. Full 3 min by the end.
3 Sets, resting as needed between:
10 Rotator Retractions
10 Laying Front Raises
20 Overhead Circles – 10 in each direction
30 Banded Pull-Aparts

Sunday -  Rest

Monday, January 09, 2017

Coming together

Monday - Most of the warmup....
5 x Snatch DL + 2 Hang High Pull + 2 PS - 45, 65, 75, 75, 85, 85 something like that, worked fast punch under.
POWER SNATCH + BAR MU
On The Minute x 12
Even Minutes – Power Snatch (3-3-2-2-1-1) - 95, 95, 115, 115, 125, 135#
Odd Minutes – Max Reps in 30s of Bar Muscle-Ups - 2,3,4,1,2,2 - had 3 unbrk!
OHS - 10 min to find heavy 3 rep - 135, 155, 175, 185# PR
WOD - YELLOW TAIL
15 – 12 – 9:
CTB Pull-Ups
Power Snatch 95#
Directly into…
15 – 12 – 9:
Box Jump Overs 24"
Overhead Squats 95#
11:43 - ctb went to single, sucks. ps 8+7, 6+6?, 5+4. ohs went unbroken.
Cryo, Xover

Tuesday - Early morning, meetings. Full warmup
Clean Pulls - 5x2
80% - 175#
90% - 195#
100% - 215#
105% - 225#
110% - 235#
WOD - Good Vibrations
5 Rounds for Max Reps:
1:00 – Row for Calories
1:00 – Power Cleans 135#
1:00 – Barbell Facing Burpees
1:00 – Rest
213 Reps - 20,11,15 - 18,10,13 - 18,10,12 - 19,10,13 - 20,10,14 = 46,41,40,42,44
Recover - 15:00 Recovery Row (Used Ass Bike instead)
*Every 3:00, complete 15 GHD situps
Xover Sym.

Wednesday - Coach 5,6. All day meeting, had to leave after. Attempted hspu
HSPU Strict - 2:00 min / 1:00 rest; 1:00 min / :30sec rest; 30 sec - only got 3,1,1 with 1 abmat.
Cryo before lunch.
Worked out at 1700. Full warmup
Back Squat - 10, 8, 6, 4, 2 - 155, 185, 225, 245, 265# Felt OK, hitch during lift
WOD - Stamina Builder - 3 Rounds - 2 min each station (1:30 work)
0-2 - 75 Double unders - Couple trips 1st rnd, unbroken 2nd, 60+15 last
2-4 - 20 TTB - 15+5; 11+4+3+2; 10+5+5
4-6 - 30 Wall Balls - 25+5; 20+10; 15+10+5
Seated DB Strict Press - 30#dbs - 10+10+7+4??

Thursday - Coach 6,7. Cryo. Worked on bars in evening

Friday - Coach 5,6, MOst of warmup, feeling sluggish, quads dead, left rib out.
WOD - HANG LOOSE
For Time:
30 Hang Squat Cleans
30 Handstand Pushups
30 Thrusters
30 Box Jumps 24″
30 Overhead Squats
30 Chest to Bar Pull-Ups
Rx – 95#
15:04 - sucked.
POST - 5 x Row (Calories) :40s On / :20s Off - 12,11,11,12,13 = 59
Rest 1:00
AMRAP 3:00 – Ring Muscle-Ups Banded Muscle Up drill - 2x10
Rest 1:00
5 x Row (Calories) :40s On / :20s Off - 13,12,12,12,12 = 61
Rodney. Iced roads.

Saturday - Semi-icy start, but made it in. Most of warmup
Tall Jerk (3x3 @ Empty Bar; 3x3 @ 25% of C&J) - 75#, felt good
Jerk Drives - Set #1 – 5 Reps @ 50% of 1RM CJ - 105
Set #2 – 3 Reps @ 60% of 1RM CJ - 125
Set #3 – 3 Reps @ 70% of 1RM CJ - 145
Sets #4-6 – 3 Reps  @ 80% of 1RM CJ - 165
Clean and Jerk (E:90sec x 7 - 1 HPC + 1 PC + 1 SJ) - 135, 145, 155, 165, 175, 185, 190#. PR HPC, but it was ugly. Actually 185 was worse than 190.
WOD - Row 1,000 Meters, 15 Power Clean and Jerks 115
Row 750 Meters, 12 Power Clean and Jerks 135
Row 500 Meters, 9 Power Clean and Jerks 155
Row 250 Meters, 6 Power Clean and Jerks 185#
Good pace on all rows. Slow singles on c&J. Started with push jerks. Had to split on 185. Interrupted before 155s, then again before last group of 185.
Sore....Tequila to the rescue.

Sunday -  Rest. Some stretching, Xover Sym. Used compex, it freaked and blasted left quad.

Tuesday, January 03, 2017

Starting off 2017 with a BANG!

Monday - Starting new programming for whole box. Most of warmup.
Pause Overhead Squat (2 secs) - ~5min- 135, 155, 135, 155, 175# (did > than 1 most sets, warmup)
Snatch Balance - ~5 min - 95, 115, 135
Snatch DL + 2 Hang High Pull + Hang Squat Snatch - 95, 115, 130# went over time a little, talking
Snatch (Waves)
On the 15:00 – 2 Reps @ 65% of 1RM 115
On the 16:00 – 2 Reps @ 70% of 1RM 120
On the 17.00 – 1 Rep @ 75% of 1RM 125
On the 18:00 – 2 Reps @ 70% of 1RM 120
On the 19:00 – 2 Reps @ 75% of 1RM 125
On the 20:00 – 1 Rep @ 80% of 1RM 130
On the 21:00 – Rest
On the 22:00 – 1 Rep @ 83% of 1RM 135
On the 23:00 – 1 Rep @ 87% of 1RM 140
On the 24:00 – 1 Rep @ 90% of 1RM 145#
WOD - IGNITION" (ON THE 30:00)
Ascending Ladder for 9:00:
3 Power Snatches (75/55)
3 Wallballs (20/14) – Females to a 9′ Target
6 Power Snatches (75/55)
6 Wallballs (20/14) – Females to a 9′ Target
9 Power Snatches (75/55)
9 Wallballs (20/14) – Females to a 9′ Target
… Continue to add (3) rep
135 reps. Made through 18 + 9 reps. Used breakup 5+4, 5+4+3, 5+4+3+3, 5+5+5+3. Wallballs wer unb 12, 8+7, 10+8. Wasnt a fan of the 3 rep sets.
Alternating EMOM x 12 (6 Rounds):
Odd Minutes – “X” Double-Unders - 50,50,40,40,40,40
Even Minutes – :40 seconds for Max Toes to Bar - 10 each, 8+2,8+2,6+4,7+3,7+3,7+3
Cryo, Xover.

Tuesday - Decent warmup, stressing on DT
WOD  - LOVE BOAT
For Time:
5 Rounds of “Cindy” (5 pu, 10 pu, 15 sqt)
3 Rounds of “DT” (12 DL, 9 HPC, 6, PJ) 155#
1K Row
17:05 - DT sucked at 155#... went 11, 1+8, 1+6, then 11,1+4+4, 4+6, had to drop on 5 last set, sucked! Row was fine, the barbell was a mess.
3 Rounds for Total Calories on the Rower:
:30 On / :30 Off
1:00 On / 1:00 Off
1:30 On / 1:30 Off
11, 19, 28/10,19,28/11,19,30 = 175
3 Supersets, resting as needed.
18 GHD Sit-Ups
15 Back Extensions
12 Weighted Sit-Ups (light dumbbell) 35#slamball
9 Superman Rocks
Cryo

Wednesday - Coach 5,6. Crazy morning. Messed up short warmup. Antoinette worked out.
Alternating on the Minute x 12 (6 Rounds): 60% of FS = 155#
Odd Minutes – 3 Front Squats @ 155#
Even Minutes – 6 Back Squats @ 155#
WOD - TRIPLE SEC
5 x 4:00 On / 4:00 Off:
30 Calorie Row
15 Burpees over Rower (lateral)
Max 10 Meter Shuttle Sprints in time remaining.
Rest 4:00 between windows.
26,25,24,25,23 = 123. Lungs were sketchy, little wheezy.
Attempted some paralette hspu to 2 abmats... lol
Big breakfast, cryo.

Thursday - Snow, coach 6, no show 7. Measured gym. Cryo, Xover sym.

Friday - Coach 5,6. Talked too much, short warmup.
High Hang Pause Snatch - 2 sec pause
Set #1 – 2 Reps @ 60% - 95
Set #2 – 2 Reps @ 60% - 95
Set #3 – 2 Reps @ 65% - 105
Set #4 – 2 Reps @ 65% - 105
Set #5 – 2 Reps @ 70% - 115
Set #6 – 2 Reps @ 70% - 115
Set #7 – 1 Rep @ 73% - 120
Set #8 – 1 Reps @ 75% 125# - all felt quick and strong catch
Snatch Grip Deadlifts - 5x3
Set #1 – 3 Reps @ 85% - 135
Set #2 – 3 Reps @ 90% 145
Set #3 – 3 Reps @ 95% 155
Set #4 – 3 Reps @ 100% 160
Set #5 – 3 Reps @ 105% - 170# - felt strong, exploded at top for extra
WOD - RING IT IN
For Time:
7 Ring Muscle-Ups - 10 Jumping Muscle Ups
100 Double-Unders
20 Squat Snatches 115#
100 Double-Unders
7 Ring Muscle-Ups 14 Burpee Pull Ups
10:14 - jump mu felt easy, 1st dubs were shit, pissed. snatches were slow, had to work to get in hips. second dubs were better but still tripped. burpees at the end sucked.
Conditioning - 14 min EMOM
Odd min - 15 cal row
Even min - :30 max HSPU - 13, 10, 10, 10, 10, 10, 10 = 73. 68 last time, + 5
Cryo, day drink, Xover

Saturday - Pretty good warmup
AMRAP 2:00: Squat Cleans 135# - 16
Rest 2:00
AMRAP 2:00: Squat Cleans 155# - 10
Rest 2:00
AMRAP 2:00: Squat Cleans 185# - 7
33 total reps.
FINAL COUNTDOWN
3 Rounds:
20 Calorie Row
16 Thrusters 95#
20 Calorie Row
17 Toes to Bar
16:09. Holy Crap! This sucked, was not moving fast at all. Hate thrusters, broke 8+8 all rnds. T2b varied, 5,5,4,3 or 6,6,5
Worked on handstand walks and 3 strict ring pull ups. Had a nice 6-8ft walk!
Board meeting late

Sunday - Rest, Xover.