Sunday, 4.5.15

10am

A) 750m row for time

*2:23

B)

3 Rounds

-3 MUs

-6 Snatches (105)

-12 Front Squats (105)

*2:43

Saturday, 4.4.15

10:30am-12pm

A) Find a max weight in the complex: 12 DEadlifts 9 Hang Cleans 6 Jerks

*Built to 205, felt good and could do more, but shoulders were a bit fatigued from the week's gymnastics work and legs were fatigued from bike sprints yesterday

B)

Partner WOD

200 DU

80 KB Swings

60 Cal Row

60 HSPUs 

80 KB Goblet Squats

200m Prowler Push

*15:30'ish with Kris Keller

Friday, 4.3.15

10-12pm

A) Squat Clean Thruster every :90, increase by 10#, buy-in of 5 bar facing burpees

*hit 255, failed 265

Rest 5 mins

Then...

B)

 AMRAP 7

-10 Wall Balls (30#)

-10 Box Jump Overs (30")

-5 MUs 

*4 rounds

1-3pm

A) Assault Bike 30 mins: 5 intervals of 5 mins @ :30 Hard As Possible / :30 rest (pretty much completely, then AMRAP 1 of GHDSU's 

*300 Cals, 100 GHDSU's 

Gymnastics Add-On

B1) Press Walks (3 x 5yds)

B2) Pull-Up and Overs (3 x 6)

1/16/15

friday: 
am:
A. Clean & Jerk; climb to heavy single, get some weight on you and in those hands 

*Built to 315. Kinda felt sketchy. Definitely not confident doing drop-under snatches or jerks with heavy weight at all.

B. drop set to 3 x 2 at 80%; Not TnG 

*done

C. Row 600m x 3; rest 1 min between. hard out the gate, 90% ish, and try to maintain here 
*done, held a 1:42'ish for all

pm:
A. ECC wod 3

*10:27, still resting between movements too much and don't have the urgency to pick up the bar fast enough yet. 

B. Shoulder Rehab and recovery

*done

1/14/15

wed
Did this first:

pm:  w/ Competition Crew 
A. 12 min clock 
5.4.3.2.1.
Deadlifts  (365/253)
Muscle ups
+
in remainder of time, 
5 wall balls (30/20)
5 C2B pullups

*2:07, then 12+5

B. 20 min on bike 
legs only 
:30 on hard 
:30 on easy 

*done, 250 Cals

C. Scap Work 10 min 

*done

am
A. Bench Press 10x 3 EMOM @60% with light bands

*165# + red bands

B. Seated DB Strict Press - 8RM with DB + 2 drop sets for speed with 70-80% x 8 reps each of those sets 

*built to 50's, then did the 2 fast sets with 40's

C. 3 min max calories on bike ; test 

*76 Cals

D. 20+ of static stretching and foam rolling

*done

1/13/15

Tuesday

This is the order I went in today:

AM

C. 4 sets 

Max strict pullups (stay on bar) into max butterfly rest 3 min x 4 

*holy fucking forearms, biceps, lats. Won't be doing rows until later, yikes. 

1: 12/32

2: 5/23

3: 5/21

4: 0/23

E. Yoke walk 40' sections. HEAVY. REST 2-3 min between walks 

*done with about 700#

F. L sit (best angle for shoulder) - accrue 2:30

*done in :15 intervals

PM

A. OHS - lighter weight just working position and stability at tempo of 32X1 - some triples and spend 10-12 min 

*built to 145

B. Snatch deficit pull - 5x2 @100%

*done, 285

D. 500m row x 5 ; rest 3:00 - goal is 1:35-1:37 paces. Bringing this puppy back down 

*1:35/1:36/1:36/1:49...my forearms started spasming! I couldn't hang on any more. Definitely from the pull-ups earlier. Definitely have to build up that forearm strength/fatigue-resistance!

1/12/15

monday
am : 
A. Strict Press 3-3-3-3  pick heavy weight , hit it acrosss 

*130#

B. Push Press 5-5-5-5 *same 

*175#

C. emom x 20 
odd: 15 cal row 
even: 15 burpee over bar 

*done, pretty miserable, but felt infinitely better on my triceps-fatigue (almost non-existent this week!), but was a mental midget on 3 sets of the burpees and only did 13 on minutes 13/15/17...

pm: 
A. 21-15-9 
box jumps (24) 
front SqTs (115)
strict HSPU

*8:30, UB and fast on BJ and FS, here's the HSPU breakdown:

21: 3's across w/ about :08 between

15: 3/3/3/2/2/1/1

9: singles pretty fast, about 3 seconds after coming down before kicking back up...so still plenty to work on there, but liked how you made me breathe heavy and slightly fatigued going into them first, that was good to get that feeling.

B. 3 x 50 UB Wall Balls; rest accordingly between sets, but each much be 50 unbroken 

*these were the toughest wall balls I've ever done. After all the shoulder/triceps work prior to these...I take back what I wrote about the "no triceps-fatigue" from the burpees. It certainly all caught up here. Took :90 between set 1 and 2, then took 4 minutes before the last set and by that set I was essentially doing jump squats with a finger flick to throw the ball as I couldn't raise my arms above my chest by that point. Last set was a mental grinder.

C. DB SA Row 10 reps each side x 4 sets; rest :30 between sides

*done w/ 75's

11/18/14

TUESDAY

A. CG Deadlift : climb to heavy 10 rep; maximum not important

*365 w/ straps

B. Seated Good Morning 4x6; ascending (heavy here)

*135/155/175/185

C. tabata Hollow rocks x 8

*ouch

D.  Landmine Press Work; be smart here. Your choice of rep schemes and sets...ease it in 

*did sets of 8 @ 3030: empty bar/ +5/ +10/ +15, felt appropriate. Couldn't dynamically lower the bar to the floor with my bad shoulder 

E. 200m Reverse sled drag/run..move as fast as you can in this movement

x 4. rest 4 min between ; 15's on each side first rd, 25's on each side on 2nd rd, 35's each side 3rd rd, 45's each side 4th rd 

*done, not too bad

11/17/14

MONDAY

A. Back SqT: 5RM + 2x5@90%

*375, 2x5 @ 335

B. Single Leg (barbell on back) 3 sets each side x 6-8 reps (not approaching failure)

*185, neck tension was kinda hurting by the end of this

C. AFAP 

400m Run

40 GHD Situps

400m Run 

40 Weighted DB Situps (50)

400m Run

*12:40, GHDSU's kill me! But I love them and need to keep them in my programming weekly to get better at them. Please 😄

C. 10-20 min on bike @70-80%

*15 mins, stayed over 376 Watts the entire time

10/22/14

Wed: 
Am: 
A. 80% x 1 rep x 3 sets back squat 

*done, 355#

B. 560m Row Intervals : @1:38 pace x 5 ; rest 2:45

*done, tough, but felt pretty good and smooth

C. Elevated flat bench : barbell rows 5x7 ; ascending 

*done, not too heavy cause smoked from rowing

Pm: 
A. 5RM back sqT  + 2x5 @93%

*done, 385#, could've gone heavier if I wanted to be psycho, but not the day for it with all the other fitness going on!

B. 4x7 single legs squats ; resting 1 min between legs 

*did Bulgarian squats, hopefully that's what you meant?

C. 800m run x 3; resting 1:30between 

*done, 14:10 total time

D. 20 min row 
0-5 min 
:30 on hard in <1:30 pace
:30 on at light coast
6-10 min 
:40 on @1:55
:20 off
11-15 min 
1 min on HARD
1 min legs in our only 
16-20
Hold a 2:00 pace 

*done, really tough to end with this long row, really expected my legs to cramp up badly, especially after the run, but I'm feeling okay right now. Definitely fatigued and spent, good.

10/21/14

TUESDAY

A. Snatch Grip Deficit Deadlift - 3x3 @300lbs. 

*done @305#

B. CG Deadlift - build to 4RM NOT TnG reps. 

*done @385#

C. 20 min AB Test - max calories 

*296!

D. 10 min shoulder recovery work 

*done

E. DB SA Row Work 

*done @75

 

10/20/14

MONDAY

am: 

A. 32 min clock 

750m Row @ max effort 

*3:18

rest til 8 min mark 

amrap 5

10 sqT Cleans (135)

10 box jumps

*3+4

rest 5 min 

amrap 10

20 cal AB

40 Double Unders 

6 Back SqT’s @75% *from Rack 

3+60

rest 2 min 

2 min max cal on bio e

*40 Cals on AB (right, ?)

pm: 

A. Single leg Split SqTs 5 x 6 each leg; rest accordingly, ascending in weight 

*done, built to 70's

B. Bent Over Row - 4 sets of heavy 4-6 reps; across in weight, HEAVY 

*165#

C. w/ Partner 

(attach green / black band around ur waste, they will be holding you in band for resistance)

1 min on sprint

:30 off 

1 min on bear crawl 

:30 off

1 min on leap frog 

rest 6 min x 3 

*done, brutal on legs!

10/13/14

Monday

am: 
A. 500m Row x 5 @1:33 pace; rest 3 min between 

*done, hated this, haha

B. Seated Strict Press -  4 x 5 @85% of your 5RM previous 

*done @ 115#

pm: 
A. Back SqT - 3x5 @90% of your 5RM

*done at 335#

B. Competitors Workout

5 rds:

15 Cals AB

10 Back Squats (225#, from ground)

10 Bar-Facing Burpees

10 C2B

15 Cals Rower

Rest 4 mins

*done, total time = 33:10

10/2/14

WEDNESDAY

A. Hang SqT Clean x 3 + FS x 3 - build

*built to 305#

B. Single Arm ISO strict press - 4-6 reps x 5 sets each shoulder 

*50#

C. Deadlift 

80% x 3 reps x 5 sets @ ground level 

83% x 3 x 2 sets from 2" off ground 

*400# (80%); 415 (83%)

D. 45 min w/ team - max meters 

*done, solo

E. Added scap 

*done

9/30/14

TUESDAY

am

A. :20 sprint on AB x 10; rest 1:30between 

*done

B. 10 min on rower 

:30 on hard 

:30 on easy 

*done

pm: 

A. Muscle Snatch; 10-12 min of work here. 

*does this work on shoulder, since no “snap” to it. Text me on thoughts on this 

*did a set of 10 reps @ 65,75,85,95,105, felt fine.

B. Seated BB strict Press - 5RM +2x5@90%

*5RM = 130#, failed @ 135#

2x5 @ 115#

C. 21-15-9

Strict HSPU

cal on AB 

*6:06

HSPUs - 15/3/3; 9/3/2/1; 6/1/1/1

9/16/14

TUESDAY

A. Snatch Pull (just contact and extension; don’t worry about bending and loading shoulder) (above knee) 5x5 @105% ish 

*basically a deadlift from there and bump w/ extension

*done @ 315#

B. w/ 12lb vest on

200m Sled Push (100#) (4x 25’s) on sled 

20 Strict pullups

200m Sled Push (75#) *yes odd weight on a side 

40 Ring Rows (feet up on box)

200m sled push (50#)

60 GHD Situps

200m Sled Push (25#)

80 UB Double Unders 

200m Sled Push (sled only)

100' Front Rack Walking Lunge (185)

*29:30...I'm fried. 

Also hopped in with Rachel this morning on the EMOM x 14

Odd: deficit HSPUs (alternated between 2"- 3" strict x 6 and parallette kipping x4)

Even: 100m sandbag run (60#)

*Tiring, but felt good.

9/15/14

MONDAY

am: 

A. Back SqT - build to 3RM @32X1

* 350#

B. 3x3 @90% of A at your normal Tempo

* 315#

C. 10 min AB Test - PR this

* 170 Cals. Hadn't done the 10 mins on the Assault Bike before, but now we have the right screens, so I had given myself a goal of 180, and I certainly tried! I am now starting to really hate the AB! In a good way I guess. I have a pretty bad lung burn from this, I've got air bubbles in my ears from being off equilibrium, haha. And my legs are gassed of course...

pm: 

A. Landmine Press Work - 12 min of strength work 

*built in sets of 10 with 5# increases up to 35#, then did a drop set on the way down...shoulders=smoked. Good change of pace. Good hypertrophy, and I liked getting away from the barbell.

B. 

2 min of burpees

2 min of wall balls (20)

2 min of box jump overs (24)

2 min of Cal Row 

rest 4 min x 2 

*done. A little dead from the bike still, but kept moving.

C. Crossover Symmetry Work 

*done

9/12/14

FRIDAY

Did a 10 RFT workout

- 40yds Prowler Push (low handle x20yds, high handle x20yds) (70# on each post)

- 18 UB DU's

- 6 Burpees

- 6 GHDSU's 

*All with a 30# weight vest on...~23:00 (didn't really time it, just looked at the clock)

9/10/14

WED

We definitely pushed my body to the limits this week. After today's work...I absolutely NEED a rest day.

1 Session: W/ Teammates 

A. SqT Clean + Hang SqT Clean ; build in this complex 

*hit 315#, just missed the catch on the hang clean at 335#

B. Front Sqt - 3RM + 3x3@90%

*335# was plenty...legs are still soooo shot from that damn 20 min AB ride...then 3x3@ 300#

C. 3 rds @80%

10 Strict HSPU

400m Run 

10 Thrusters (115/83)

15 T2B

*12:18, everything unbroken except last set of HSPU's (6/2/2). Forearms are cramping up after the sets of T2B! Between pull-ups yesterday and the T2B today, first real forearm burn in a while.

2nd Session: 

A. 15-10-5

KB SqT Cleans (70) *each hand

burpee box jump overs (24)

50’ HEAVY Yoke Carry after each rd above. End on this as well 

*10:00, was NOT looking forward to these KB SqT Cleans...they sucked, but tried to stay steady. Low back is definitely lit up now, so your low back threshold phase is working I guess.

B. 2 mile Run @80%

*half mile in...calves cramped up wicked bad...I think it's just the shift from my regular routine this week. I've been getting up at 5:00am to do some painting before work so I haven't had my usual big breakfast, then I don't get to bed until 10:30'ish...just thrown off. Don't have any food for the week. I'm just outta whack this week. Terrible nutrition an everything...

 

9/9/14

TUESDAY

A. 10RM TnG Power Clean

*hit 245#, tried 275# and got 6 reps

B. Deadlift - 3x5 @75-82%

*done at 390# (78%)

C. 

4 rds 

400m Row 

30 Double Unders

20 Pullups 

10 Box jumps (30/24)

rest 4 min between rounds  

*done, 22:10. Did 15 pull-ups per round instead of 20. Felt alright on the shoulder

D. Recovery Work