Wednesday December 31, 2014

Pretty exhausted this morning.  Back and hamstrings were really tight.

 Metcon "2014"

2rds for time

14 ground to overhead 155
20 toes 2 bar
14 shoulder to overhead 155
20 wallballs
14 deadlifts 155
20 box jumps
14 front squats 155
20 burpees

19:29

I snatched all the ground to overhead because I felt like snatching and didn't really feel like clean and jerking.  Probably would have been faster with C&J but I would rather get in some snatching at a moderate weight. 

Tuesday December 30, 2014

AM

A) deadlifts 5-5-5-3-3-3

225x5
275x5
315x5
335x3
355x3
375x3

Still really shot from yesterday so I didn't go nuts. But felt decent

B) 3x10 weighted back extensions

PM

A) every 2 minutes for 20 minutes 1 power clean

Hit a few at 255 and a few at 265. Had a good pull at 275 but my legs were totally shot and was too slow

B) team wod

15 min amrap
Row 300
30 double unders
Farmers walk 70lbs

7rds and 170 meters with lex

1 partner working on a round at a Time

Monday December 29, 2014

A)  1 snatch every 2 minutes for 20 minutes building

hit 235pr finally

great way to finish up the year

B)  Front squats 6-4-2-6-4-2

205,225,265,225,265,305(got 1)

didn't attempt the last 305. Think the jump was too big

C) metcon

9-7-5
Squat clean thruster 135
bar muscle ups

at 10:00

15-12-9
thrusters 115
c2b

at 20:00

Fran
21-15-9
thrusters 95
pullups

4:48,4:27, 7:09

Happy with the first 2.  Fran was just straight survival.  At one point I failed an attempt to jump up to the bar for the pullups.  Definitely one of the toughest workouts ive done.

This will be me at work for the rest of the day

Saturday December 27, 2014

max reps

Stations 

  2 rounds

2 min toes 2 bar

2 minutes row for calories

2 minutes hang cleans 155

2 minutes wall balls

317 reps

Tough one.  

Friday December 26, 2014

coming off 2 days of eating but felt great 

A.  Find a heavy 2 rep overhead squat taken from the ground

225

Did this squat snatching the first rep.

Came so close to PRing my snatch at 235. Really close, I know it is there.  225 went up really nice and I was pumped about that.

B.  Open wod 11.4

10 min amrap

60 bar facing burpees 

30 overhead squat 120lbs 

10 muscle ups

140 reps- 1 round plus 40 burpees 

Happy with this.  There is definitely room to improve but I'm happy with this today 

Tuesday December 23, 2014

A)  Work up on split jerk

worked up to 275

B)  12 days of Xmas

Done like the songs is sung

1 ground to overhead 135/95

2 muscle ups

3 burpees

4 c2b

5 toes-2-bar

6 push-ups

7 air squats

8 jumping lunges

9 box jumps 24/20

10 wallballs 20lb

11 k.b. swings 53/35

12 thrusters 135/95

 

23:48

 

didn't really go nuts, just kept moving the entire time and did everything unbroken. 

Monday December 22, 2014

A)  Back squat 5x3 building

185x3, 225x3, 265x3, 295x3, 325x3

That's a 3 rep max PR but I definitely had more in me.

B) Snatch 1.1

worked up to 205.  hit one at 215 and for some reason just kinda lost focus and didn't even attempt it again because I knew I would have missed it. 

C) for time

10 rounds
2 power cleans 205
30 double unders

4:55

Everything unbroken.  Felt great today. 

Friday December 19, 2014

A) OMEM for 5 minutes 2 snatches

done at 185

probably as bad as I could feel snatching.  Everything was sore and tight.

B)

Randy-Annie

For time-

15 power snatches 75lb
50 double unders
50 sit-ups
15 snatch
40 dubs
40 situps
15 snatch
30 dubs
30 situps
15 snatch
20 dubs
20 situps
15 snatch
10 dubs
10 situps

8:52

Wednesday December 17, 2014

I would say sleepwalking is a good way to describe my effort today

A)  5x2 strict press

finished at 155

my shoulders felt beat this morning

B)

5 rounds for time:

5 muscle ups
10 hspu
15 shoulder 2 overhead 135lb

14:47

This was a tough one.  Got the muscle ups unbroken until the last one(which was really annoying), hspu did one set of 10 then 5/5 for the rest,  s2o did one set of 15, 3 rounds 8/7, and the last round for some reason I thought I could come right off the hspu and bang out 15 then realized after 4 my arms were completely smoked and had to drop it, so did 6 then 5 to finish. 

Tuesday December 16, 2014

AM

A) 3x10 front rack step back lunges

135,135,155

First time doing these, felt awkward at first

B)
10 min every 2 minutes
20 cal on airdyne
20 box jumps 24inch

Holy ouch. Those 2 movements are lethal together. The first jump of each round felt like I had anchors on my ankles.

PM

Had almost nothing tonight. Legs were beat and back was tight

A) work up to heavy hang power clean

Got up to 255lb and ran out of time

B) 6 min amrap

Row 500
Max hang cleans at 225lb

18

Felt like such a struggle. The weight felt so heavy. Just punching the clock tonight.

Monday December 15, 2014

A) Work up a little on snatch

Just quickly worked up to 210. 

Wasn't feeling strong or fast this morning.  Really just wanted to get a few reps in.

B)  Back squat 5x3

done @ 315

C) Changed the metcon around a little

on a 15 minute running clock

0:00-5:00
30 muscle ups

5:00-10:00
unbroken wallballs
40-30-20-10

10:00-15:00
unbroken c2b
1-2-3-4-5-6-7-8-9-10

4:25, 4:26, 3:17

Tough one.  The wallballs hurt. 

Saturday December 13, 2014

Max reps
3 min. Hand release burpees
3 min. Double unders
3 min. Toes-2-bar
3 min rest
2 min. Hand release burpees
2 min. double unders
2 min. toes-2-bar
2min rest
1 min. Hand release burpees
1 min. double unders
1 min. toes-2-bar

926 reps

Friday December 12, 2014

A) work up to heavy hang snatch

210.

missed 220 4 times.  The 1st one I literally bailed out as I was about to make the snatch, was surprised how good of a pull I got on it. 

B)  5 back off hang snatch reps of part A)

Was pissed off from the 220 misses so I did my 5 reps in one set

185x5 unbroken

C) Front squats with 2sec pause 5x2 start at 70%

225,245,255,265,275

the last one at 275 was borderline on the 2 second pause.

D)

was suppose to be 12min emom but I felt like I could get more, so I set the clock for 20 and planned on going until I missed.

20min emom
6 kb swings 70lb
12 wallballs 20lb

20 rounds.

should have kept going but didn't feel like doing it anymore.  Definitely could have gotten at least 25 maybe 30.  all rounds under 40 seconds

E) A few minutes after part D., one set of unbroken muscle ups

10

this is an improvement on the 7 or 8 I got last time I did this.

Thursday December 11, 2014

Did the 7:30 class last night and the 6am this morning.  Was feeling pretty tired this morning

A) 

Strict Press 5-3-1
Push press 5-3-1

120,135,155
155,165,185


Kept is really light.  Was cold, tired, and unmotivated

B)

21-15-9

shoulder 2 overhead 165lb
chest 2 bar
box jumps 24 inch

7:33

Felt decent about it considering I felt like shit.  Did the s2o 11/10, 8/7, 6/3.  Did the c2b unbroken

Wednesday December 10, 2014

A) back squats 3x5
Done at 305

B) roman deadlifts 3x8

Done at 225

C) bent over one arm row 4x8

70,70,80,80

D)
Emom 5 squat cleans 135
Until 1000 meter row is accumulated

8:58

Holy shit that hurt way more than expected. It should have been 7:50 something but I paniced getting my feet in the rower and lost like 10 seconds and left 30 meters to go. That was devastating.

Tuesday December 9, 2014

AM.

A) 3 position snatch (high hang, hang to just above knee, full)

185

Just wanted to get a little snatching in and work on speed.  Didn't go nuts. 

B)

Amanada
9-7-5
muscle ups
squat snatch

4:59

Very happy with this, it is between a 2-3 minute pr on this workout.  Muscle ups went unbroken. Next time I will try to hang onto the snatches a little more.


PM.

Hopefully going in with my wife tonight to do the class. 

Monday December 8,2014

Still feeling a little sore from Friday.  My traps are on fire still, must have been the hang cleans and deads.

A)  Work up to a heavy power clean & push jerk

255lb

Cleaned 265 but missed the jerk.  It was there, but some reason I was hesitant going under.  Push jerk overall is feeling so much stronger.

B)  Take 85% of A) and do 6-8 reps

Did 8 at 225.

Felt really good

C) Double Grace

60 clean & Jerk @ 135

5:59

Friday December 5, 2014

Felt great today.

A) 3x3 Hang cleans

225,240,255....265x2, 270x2


I had the 3rd one at 265 but just rushed it a little.  I felt like I had the 3rd at 270 also but my grip gave out on me.

B)

20 min amrap

20 deadlifts 275
40 wallballs 20lb
20 hang cleans 185
40 wallballs

1 bar with weight changes


2 rounds+2 deadlifts

This was a tough one. Everything felt pretty good

C)

1 max set of muscle ups with little rest after part B.

7 or 8.........lost count at the end fighting for reps

I have an issue with muscle ups at the end of long chippers.  Paulie D's advice was to hit a max set a few times a week right after metcons and try to build up.  So that is what I am going to do. 

Thursday December 4, 2014

A. strict press 6-4-2-6-4-2

 

this was ugly and I don't even remember what weights I did for what.

 

my shoulders were really sore and god am I horrible at strict pressing

B. 10-1 

shoulder to overhead 155/105

burpees over the barbell

 

8:11

 

s20 unbroken.  Happy with this one.

 

 

 

 

Shoulders were too sore for hspus

Wednesday December 3, 2014

A) Work up to heavy power clean

275 pr

been a while, finally got it

B) 8 minute amrap

max power cleans with 90% of A.

22 reps @ 245

C)

10 minute EMOM

25 double unders
4 muscle ups

got 9 rounds.  Missed the 10th round

Tuesday December 2, 2014

AM

Worked up a little on split Jerks

265

Slowly creeping back up

Then

Every 30 seconds for 6 minutes

1 Jerk at 230


PM

4x6 pendlay row

135,165,185,205


10 minute Amrap

10 t2b
20 kb swings 70lb
30 double unders

6rds+4 t2b

Monday December 1, 2014

A) 10 squat snatches at or above 75%

165,175,185,190,200,210,220F,200,200,200

Didn't quite have the speed today.  Little slow and the bar felt a little heavy.


B) Back squat 3 x 5 @ 80% all sets straight across

done at 285.

squats felt good.  weight felt pretty light.

C. Metcon

7rds for time of:

7 thrusters 115

7 c2b

7 burpees

 

8:13

 

Felt good. all unbroken

 

D.  Ghd 3x10