A) work up to heavy power clean and push jerk
255
cleaned 265 but rushed the jerk a little and missed
B) Grace
30 clean and jerks 135
1:42
pretty big pr, ithink :30-:40. went 20/4/2/1/1/2
Wednesday, October 28, 2015
Tuesday, October 27, 2015
Tuesday October 27, 2015
A Front squat 8-6-4-8-6-4
185,205,225,205,255,255
B) 10 min amrap
60 lunges
50 ghd situps
40 hand release pushup
30 t2b
20 box jump over 30 inch
10 muscle ups
6 muscle ups. my abs are wrecked
185,205,225,205,255,255
B) 10 min amrap
60 lunges
50 ghd situps
40 hand release pushup
30 t2b
20 box jump over 30 inch
10 muscle ups
6 muscle ups. my abs are wrecked
Saturday October 24, 2015
Holleyman hero wod
30 rounds
5 wallballs 20 lbs
3 hspu
1 power clean 225
20:59
fun wod
30 rounds
5 wallballs 20 lbs
3 hspu
1 power clean 225
20:59
fun wod
Friday, October 23, 2015
Friday October 23, 2015
A) 5x3 snatch grip deadlift
185, 225, 275
have a tear in the middle on my hand, had a hard time gripping these today
B) for time
15-12-9-9-12-15
deadlifts 225
box jumps 24
6:20
185, 225, 275
have a tear in the middle on my hand, had a hard time gripping these today
B) for time
15-12-9-9-12-15
deadlifts 225
box jumps 24
6:20
Wednesday October 21, 2015
A).
omem x 10 min
2 hang cleans + 4 front squats
2 hang cleans + 4 front squats
225 for first 8 rounds then 205 for 2
B)
1 round for max reps
3 min. walllballs 20/14
rest 10 sec.
3 min. double unders
rest 10 sec.
3 min. goblet lunges 53/35
rest 10 sec.
3 min. hang cleans 95/65
rest 10 sec.
3 min. double unders
rest 10 sec.
3 min. goblet lunges 53/35
rest 10 sec.
3 min. hang cleans 95/65
86 wallballs
306 dubs
47 lunges
62 hang cleans
Monday, October 19, 2015
Monday October 19, 2015
A) Work up to heavy clean & jerk
285pr
finally.
cleaned 295 but didn't get off a good jerk.
B) on a 7 minute clock
run 800
max thrusters 135
38
rest 3 minutes
run 400
max squat cleans 135
18
285pr
finally.
cleaned 295 but didn't get off a good jerk.
B) on a 7 minute clock
run 800
max thrusters 135
38
rest 3 minutes
run 400
max squat cleans 135
18
Wednesday, October 14, 2015
Wednesday October 14, 2015
A) 3x5 snatch grip deadlifts
185,225,275
B) for time:
7 rounds
7 power snatches 95
14 wallballs 20
6:43
this is a pretty good workout for me
rest 6 minutes
C) quickly work up to heavy power snatch
205
made big jumps to see how fast I could have worked up. might have had a little more but didn't want to push the shoulder too much more.
185,225,275
B) for time:
7 rounds
7 power snatches 95
14 wallballs 20
6:43
this is a pretty good workout for me
rest 6 minutes
C) quickly work up to heavy power snatch
205
made big jumps to see how fast I could have worked up. might have had a little more but didn't want to push the shoulder too much more.
Tuesday, October 13, 2015
Tuesday October 13, 2015
A) 7x1 split jerk
got to 295 and missed
B) for time
25 burpee box jump overs
25 kb swings 70
25 s2o 115
25 strict pullup
25 situps
25 pushups
8:42
got to 295 and missed
B) for time
25 burpee box jump overs
25 kb swings 70
25 s2o 115
25 strict pullup
25 situps
25 pushups
8:42
Friday, October 9, 2015
Friday October 9, 2015 Snatch PR
Shoulder is finally feeling good.
A) work up to heavy hang snatch
237PR
That is a 22lb hang snatch PR and a 2lb snatch pr. Pretty pumped. Missed 242 5 times and they were all pretty close.
237 PR
B) Take 80-85% of A- every 30 seconds for 5 minutes
done at 185
pretty easy
C) for time
row 1000
30 burpees
4:40
row was just under 3:20
A) work up to heavy hang snatch
237PR
That is a 22lb hang snatch PR and a 2lb snatch pr. Pretty pumped. Missed 242 5 times and they were all pretty close.
B) Take 80-85% of A- every 30 seconds for 5 minutes
done at 185
pretty easy
C) for time
row 1000
30 burpees
4:40
row was just under 3:20
Wednesday, October 7, 2015
Wednesday October 7, 2015
A) work on push jerk
got to 255. didnt have much in me today
B) filthy fifty
50 box jumps 24
50 jumping pullups
50 kb swings 1 poop
50 lunges
50 knees to elbow
50 push press 45lbs
50 back extensions ghd
50 wall balls 20lb
50 burpees
50 double unders
18:35
for some reason I keep thinking these workouts are going to stop hurting. Turns out the better you get, the faster you go, and the more it hurts. I gotta remember that.
got to 255. didnt have much in me today
B) filthy fifty
50 box jumps 24
50 jumping pullups
50 kb swings 1 poop
50 lunges
50 knees to elbow
50 push press 45lbs
50 back extensions ghd
50 wall balls 20lb
50 burpees
50 double unders
18:35
for some reason I keep thinking these workouts are going to stop hurting. Turns out the better you get, the faster you go, and the more it hurts. I gotta remember that.
Tuesday, October 6, 2015
Tuesday October 6, 2015
A) Work up to a heavy snatch
got 3 decent pulls at 237, which would have been a 2lb pr, just couldn't get myself to go under fast enough. All around felt good snatching.
B) 6 minutes amrap
3 power snatches 135
3 burpee box jump overs
6
6
9
9
............
got 3 or 4 snatches into the round of 15. Not my best effort. Dogged it on the burpees, especially in the round of 12. My sprint gas is capped at about 3 minutes right now.
got 3 decent pulls at 237, which would have been a 2lb pr, just couldn't get myself to go under fast enough. All around felt good snatching.
B) 6 minutes amrap
3 power snatches 135
3 burpee box jump overs
6
6
9
9
............
got 3 or 4 snatches into the round of 15. Not my best effort. Dogged it on the burpees, especially in the round of 12. My sprint gas is capped at about 3 minutes right now.
Monday October 5, 2015
Got a little lazy with updating. Going to try and get back on it.
Still keeping the volume low, trying to ease back in.
A) Work up to a heavy hang clean and jerk
cleaned 285 and JUST missed the jerk. It was plenty high, just didn't get my head through.
B) 7 minute amrap
max thrusters at 95
5 pullups on the top of each minute
88
Did this about 3 years ago at my first comp which was an in house comp. Pretty sure I got somewhere in the 50s.
played it a lot smarter this time. stuck to 12 a round max except for the last round where I emptied the tank and got 16. In the 90s is there, definitely could have snuck in a couple extra thrusters in a few rounds.
Still keeping the volume low, trying to ease back in.
A) Work up to a heavy hang clean and jerk
cleaned 285 and JUST missed the jerk. It was plenty high, just didn't get my head through.
B) 7 minute amrap
max thrusters at 95
5 pullups on the top of each minute
88
Did this about 3 years ago at my first comp which was an in house comp. Pretty sure I got somewhere in the 50s.
played it a lot smarter this time. stuck to 12 a round max except for the last round where I emptied the tank and got 16. In the 90s is there, definitely could have snuck in a couple extra thrusters in a few rounds.
Tuesday, September 29, 2015
Monday September 28, 2015 Fran PR 2:30
Been cutting back on the volume a little lately to try and work everything back up and see where I at. Decided to do fran on the spot this morning after failing a 330lb front squat for the 40th consecutive time.
A) Work up to heavy front squat
330 fail
B) Quickly work on snatch.
Hit 205. working back slowly on the full snatches
C) Fran
21-15-9
thruster 95
pullups
2:30
:26 sec PR. haven't done it in probably 2 years
A) Work up to heavy front squat
330 fail
B) Quickly work on snatch.
Hit 205. working back slowly on the full snatches
C) Fran
21-15-9
thruster 95
pullups
2:30
:26 sec PR. haven't done it in probably 2 years
Tuesday, September 22, 2015
Tuesday September 22, 2015
A) Work up to heavy power clean
hit 285. JUSSST missed 295 for a pr. next time
B) 15 min amrap
5 power cleans 155
5 strict pullups
14rds+5 cleans
all cleans unbroken. Pullups got rough
hit 285. JUSSST missed 295 for a pr. next time
B) 15 min amrap
5 power cleans 155
5 strict pullups
14rds+5 cleans
all cleans unbroken. Pullups got rough
Monday, September 21, 2015
Monday September 21, 2015
A) work on snatch
hit a 215 full snatch. got a good pull on 225 but hesitated going under it
first time really full snatching in about 4 months so I am really happy with it. Was just hoping to get a few pain free snatches in
B) 5x3 front squat
last set at 295. felt pretty good
C) 2 rounds for time
60 dubs
50 kb swings 53
40 wallballs 20lb
7:02
I always get pissed when I am a couple seconds over on the minute. 6:59 seems so much better.
Friday, September 11, 2015
Friday September 11, 2015
A) 3rds nft
10 cals assault bike
5 strict c2b
B) work to heavy complex
3 snatch grip deadlifts+2 hang snatches+1 overhead squat
185
felt really good. think I had 195 but decided to leave it at 185
C) for time
5 rds
9 deadlifts135
6 hang snatches 135
3 ohs 135
4:45
unbroken except for the last deadlift of each round to switch to snatch grip
Wednesday, September 9, 2015
Wednesday September 9, 2015
A)
5x5 glute ham raises
3rds nft
run 200
10 ring rows
B) work up to heavy clean and jerk
275, missed the jerk at 285 twice. Should have made them both, it was high enough but I am still a little hesitant. Pretty happy to attempt a PR just a couple weeks after getting back to jerking.
C) emom for 18 min
0-6
12 lunges
6 box jump overs
6-12
20 kb swings 53
12-18
15 dubs
10 wallballs 20
got all 18, was a little too easy. Still got a good sweat but probably too much rest in this one for me.
5x5 glute ham raises
3rds nft
run 200
10 ring rows
B) work up to heavy clean and jerk
275, missed the jerk at 285 twice. Should have made them both, it was high enough but I am still a little hesitant. Pretty happy to attempt a PR just a couple weeks after getting back to jerking.
C) emom for 18 min
0-6
12 lunges
6 box jump overs
6-12
20 kb swings 53
12-18
15 dubs
10 wallballs 20
got all 18, was a little too easy. Still got a good sweat but probably too much rest in this one for me.
Tuesday September 8, 2015
A) Worked up on power snatch a little
hit 195, didn't like the way the snatches were feeling so I broke it down and worked back up to 195 again. The 2nd wave was much better.
B) 7 rounds for time
7 snatches 95
7 burpees
4:45
C) work up to heavy 3 weighted pullups
stopped at 53. still trying to get my pulling strength back and trying to keep the technique solid
D) 3x10 ghd situps
hit 195, didn't like the way the snatches were feeling so I broke it down and worked back up to 195 again. The 2nd wave was much better.
B) 7 rounds for time
7 snatches 95
7 burpees
4:45
C) work up to heavy 3 weighted pullups
stopped at 53. still trying to get my pulling strength back and trying to keep the technique solid
D) 3x10 ghd situps
Friday, September 4, 2015
Friday September 4, 2015
A) Back Squat 3x3 75%
done at 295
hopefully 400 next week
B) deadlift 4x5
255,275,315,365
C) for time
100 double unders
21-15-9
deadlifts 225
burpee over the bar
100 double unders
5:56
done at 295
hopefully 400 next week
B) deadlift 4x5
255,275,315,365
C) for time
100 double unders
21-15-9
deadlifts 225
burpee over the bar
100 double unders
5:56
Wednesday September 4, 2015
A) Back Squat 4x4 at 70%
done at 275
B) Power snatch + Overhead squat
205
Just wanted to see what I could comfortably overhead squat, its been a while
done at 275
B) Power snatch + Overhead squat
205
Just wanted to see what I could comfortably overhead squat, its been a while
Tuesday, September 1, 2015
Tuesday September 1, 2015
A) Pause low hang snatch 7x2 at 80-90%
165,165,165,170,175,180,185
still power only.
B) 3 rds
10 s2o 135
20 kb swings 70
30 cal on the rower
9:01
this was sneaky bad.
165,165,165,170,175,180,185
still power only.
B) 3 rds
10 s2o 135
20 kb swings 70
30 cal on the rower
9:01
this was sneaky bad.
Monday August 31, 2015
A) Back squat 5x5 at 60%
this week is a deload with a pr attempt next week
done at 235
B) Stict press 5x5 at 60%
done at 105
still working on getting the shoulder strength back up
C) 6 sets
30 cals air assault bike
rest :90
went to hard out of the gate then it got away from me
1:01, 1:34, 1:52, 1:56, 1:55, 1:53
this week is a deload with a pr attempt next week
done at 235
B) Stict press 5x5 at 60%
done at 105
still working on getting the shoulder strength back up
C) 6 sets
30 cals air assault bike
rest :90
went to hard out of the gate then it got away from me
1:01, 1:34, 1:52, 1:56, 1:55, 1:53
Saturday August 29, 2015
A) Find 1rm pause low hang clean + jerk
265
Cleaned 275 but didnt trust the jerk. only 3rd time jerking in the last 3 months. Coming back slowly
B) 20 minute amrap
30 kb swings 70
30 burpees
30 ghd situps
4 rds.
was suppose to be 5rds for time but i only had 20 minutes
265
Cleaned 275 but didnt trust the jerk. only 3rd time jerking in the last 3 months. Coming back slowly
30 kb swings 70
30 burpees
30 ghd situps
4 rds.
was suppose to be 5rds for time but i only had 20 minutes
Friday, August 28, 2015
Friday August 28, 2015
A) 3x3 back squat at 92.5%
done at 360
last day of the squat cycle, went pretty well. Got through the cycle with no misses. Hopefully 400 is there
B) for time
15 cleans at 225
30 bar facing burpees
60 wallballs 30lbs
7:47
done at 360
last day of the squat cycle, went pretty well. Got through the cycle with no misses. Hopefully 400 is there
B) for time
15 cleans at 225
30 bar facing burpees
60 wallballs 30lbs
7:47
Wednesday, August 26, 2015
Wednesday August 26, 2015
A) warm up
4x25 band pull aparts
3rds
50 dubs
10 ring rows
B) Back Squat 4x4 at 87.5%
done at 340
felt pretty good
C) for time
20 thrusters 95
20 burpees over the bar
20 pullups
1:50
4x25 band pull aparts
3rds
50 dubs
10 ring rows
B) Back Squat 4x4 at 87.5%
done at 340
felt pretty good
C) for time
20 thrusters 95
20 burpees over the bar
20 pullups
1:50
Monday, August 24, 2015
Monday August 24, 2015
A) warm up
3rds nft
2 wall walks
10 wallballs 30
B) back squat 5x5 at 77.5%
done at 305
C) strict press 5x5 at 77.5%
done at 130
felt heavy. still getting back into pressing
D) 8 sets
row 25 cals
rest :45
:50, :52, :54, :55, :57, :58, :55, :56
goal was to stay under a minute
E) 6 minute amrap
3 power snatches 155
3 strict hspu
stopped after 4 rds at 4 minutes. first time doing hand stand pushups and snatches in a workout in a while, didn't want to push it too much.
3rds nft
2 wall walks
10 wallballs 30
B) back squat 5x5 at 77.5%
done at 305
C) strict press 5x5 at 77.5%
done at 130
felt heavy. still getting back into pressing
D) 8 sets
row 25 cals
rest :45
:50, :52, :54, :55, :57, :58, :55, :56
goal was to stay under a minute
E) 6 minute amrap
3 power snatches 155
3 strict hspu
stopped after 4 rds at 4 minutes. first time doing hand stand pushups and snatches in a workout in a while, didn't want to push it too much.
Friday, August 21, 2015
Friday August 21, 2015
A) back squat 3x3 at 90%
done at 350
very tough
B) 3 rounds
2 miles on assualt bike
rest 4 minutes
all 3 5:15ish
legs were shot, really dogged it
C) Work up to heavy power clean
285
felt good about that after getting off the bike
D) for time
run 800
30 power cleans 165
run 800
10:45
i'm the worst runner
done at 350
very tough
B) 3 rounds
2 miles on assualt bike
rest 4 minutes
all 3 5:15ish
legs were shot, really dogged it
C) Work up to heavy power clean
285
felt good about that after getting off the bike
D) for time
run 800
30 power cleans 165
run 800
10:45
i'm the worst runner
Thursday, August 20, 2015
Thursday August 20, 2015
making up some stuff I missed when I was away
A) warm up
4 rds
Row 200
10 empty bar ohs
Done nft
B) work up to heavy 5 rep deadlift. Try to match last weeks 4
Successful at 410
C) work up to 1rm max snatch from below the knee hang
205
Had to power snatch, shoulder still isn't ready for heavy full snatch.
Could have gone up, pull felt really strong but didn't want to push the shoulder too far
D) metcon
3rds
15 push press 135
30 cals assault bike
60 dubs
12:30
Kept it strictly push press, no jerks (1 or 2 might have been jerkish)
A) warm up
4 rds
Row 200
10 empty bar ohs
Done nft
B) work up to heavy 5 rep deadlift. Try to match last weeks 4
Successful at 410
C) work up to 1rm max snatch from below the knee hang
205
Had to power snatch, shoulder still isn't ready for heavy full snatch.
Could have gone up, pull felt really strong but didn't want to push the shoulder too far
D) metcon
3rds
15 push press 135
30 cals assault bike
60 dubs
12:30
Kept it strictly push press, no jerks (1 or 2 might have been jerkish)
Wednesday, August 19, 2015
Wednesday August 19, 2015
Late night workout in the yard after a long car ride.
A) warmup
5 min amrap
10 empty bar thrusters
5 ring rows
7 rounds
B) back squats 4x4 85%
Done at 330
This one took me to a dark place today. 4 hours in the car had the legs tight
C) emom for 10 minutes 3 strict press
Done at 110
D) 4 rounds
20 kb swings 70
20 sit-ups (subbed for t2b, shoulder not ready yet)
20 cal row
12:20
A) warmup
5 min amrap
10 empty bar thrusters
5 ring rows
7 rounds
B) back squats 4x4 85%
Done at 330
This one took me to a dark place today. 4 hours in the car had the legs tight
C) emom for 10 minutes 3 strict press
Done at 110
D) 4 rounds
20 kb swings 70
20 sit-ups (subbed for t2b, shoulder not ready yet)
20 cal row
12:20
Tuesday, August 18, 2015
Monday August 18, 2015
on vacation in Rhode Island. Dropped in to a crossfit over here
A) work up on deadlift+clean+front squat+split jerk
255
First time jerking in a while. Felt really good
B) 10 minute amrap
10 overhead squat with 45lb plate
50 double unders
10 lunges plate overhead
50 dubs
5 rds+ 5 squats
A) work up on deadlift+clean+front squat+split jerk
255
First time jerking in a while. Felt really good
B) 10 minute amrap
10 overhead squat with 45lb plate
50 double unders
10 lunges plate overhead
50 dubs
5 rds+ 5 squats
Saturday August 15, 2015
a) warm up
3 rounds
12 step ups with wallball overhead
8 ring rows
B) back squat 3x3
At 340
C) 7 minute amrap
2 strict Pullups
4 box jump overs 30
3
6
4
8
Go back to 2
3 rounds
12 step ups with wallball overhead
8 ring rows
B) back squat 3x3
At 340
C) 7 minute amrap
2 strict Pullups
4 box jump overs 30
3
6
4
8
Go back to 2
Friday August 14, 2015
A) Power position clean 7x2
At 205
B). 5 min amrap
150 ft empty sled push
5 hang power cleans
C) 3 sets
1 mile assault bike
Rest 4
2:30 ish
At 205
B). 5 min amrap
150 ft empty sled push
5 hang power cleans
C) 3 sets
1 mile assault bike
Rest 4
2:30 ish
Thursday, August 13, 2015
Thursday August 13, 2015
Wasn't feeling well Wednesday so did Wednesday's workout today
A) Warmup
4x8 good mornings
B) Back Squat 4x4 at 82.5%
done at 320
felt very heavy
C) emom for 10 minutes 3 strict press
done at 105
short on time and not feeling great. might run tonight
A) Warmup
4x8 good mornings
B) Back Squat 4x4 at 82.5%
done at 320
felt very heavy
C) emom for 10 minutes 3 strict press
done at 105
short on time and not feeling great. might run tonight
Tuesday, August 11, 2015
Tuesday August 11, 2015
A) warmup
5x5 RDL
done at 135
B) work up to a heavy 4 rep deadlift
try to hit what you hit last week for 3
410
got what I got for 3 last week
C) for time
3rds
100 double unders
20 sumo deadlift high pulls 115
6:19
D) emom for 10
3 perfect ring pull ups
5x5 RDL
done at 135
B) work up to a heavy 4 rep deadlift
try to hit what you hit last week for 3
410
got what I got for 3 last week
C) for time
3rds
100 double unders
20 sumo deadlift high pulls 115
6:19
D) emom for 10
3 perfect ring pull ups
Monday, August 10, 2015
Monday August 10, 2015
1. warm-up
a. 4×10 Reverse hyper
b. 3×12 Hip Extension
c. 3rds
5 Burpees to target
5 strict CTB pull-ups
2. Strength
a. Back Squat 5x5 @72.5
done at 285
felt heavy
b. Stict press 5x5
done at 95. still slowly working back
3. 10 rounds
15 cals row
rest :45
:28,:28,:28,:28,:27,:27,:28,:28,:29,:26
4.
for time:
50 cals assault bike
50 ghd situps
6:30
a. 4×10 Reverse hyper
b. 3×12 Hip Extension
c. 3rds
5 Burpees to target
5 strict CTB pull-ups
2. Strength
a. Back Squat 5x5 @72.5
done at 285
felt heavy
b. Stict press 5x5
done at 95. still slowly working back
3. 10 rounds
15 cals row
rest :45
:28,:28,:28,:28,:27,:27,:28,:28,:29,:26
4.
for time:
50 cals assault bike
50 ghd situps
6:30
Saturday August 8, 2015
HAd to get a quick one in today
A) Power position Cleans 6x3. at 75% of what you hit last week
drop each one, perfect clean deadlift, then power position clean
done at 185
B) EMOM for 10 minutes
15 wallballs 20
30 double unders
done. all unbroken. all rounds around :45
A) Power position Cleans 6x3. at 75% of what you hit last week
drop each one, perfect clean deadlift, then power position clean
done at 185
B) EMOM for 10 minutes
15 wallballs 20
30 double unders
done. all unbroken. all rounds around :45
Friday, August 7, 2015
Friday August 7, 2015
A) Back squat 3x3 @ 85%
done at 335
B) 15 rounds
row 250
rest 1 minute
47.9, 49.2, 48.3, 47.6, 48.5, 48.1, 48.2, 48.4, 48.6, 49, 48.7, 48.9,48.9, 49, 48.4
goal was all under :50
done at 335
B) 15 rounds
row 250
rest 1 minute
47.9, 49.2, 48.3, 47.6, 48.5, 48.1, 48.2, 48.4, 48.6, 49, 48.7, 48.9,48.9, 49, 48.4
goal was all under :50
Wednesday August 5, 2015
A) Back squat 4x4 @ 80%
done at 315
B) work up tp heavy power clean
280
C) for time
row 1000
50 kb swings 53
25 power cleans 135
7:15
done at 315
B) work up tp heavy power clean
280
C) for time
row 1000
50 kb swings 53
25 power cleans 135
7:15
Tuesday, August 4, 2015
Tuesday August 4, 2015
A) warm up
3x10 light good mornings
just the bar.
3 rounds
.5 miles on assault bike
15 box jump overs
almost killed myself on the first box jump
B) Work up to a heavy triple deadlift.
410
C) 6x3 snatch from the power position
done at 85lbs.
first time snatching in 3 months. super light and easy.
D) 12 minute amrap
12 ghd situps
12 front squats at 135
18 cals on the rower
4 rounds + 7 front squats
3x10 light good mornings
just the bar.
3 rounds
.5 miles on assault bike
15 box jump overs
almost killed myself on the first box jump
B) Work up to a heavy triple deadlift.
410
C) 6x3 snatch from the power position
done at 85lbs.
first time snatching in 3 months. super light and easy.
D) 12 minute amrap
12 ghd situps
12 front squats at 135
18 cals on the rower
4 rounds + 7 front squats
Monday August 3, 2015
A) Warm up
3x10 back extensions
3rds
row 250
walkouts no pushup
B) squats 5x5 at 70%
done at 275
C) 5x5 push press
done at 85lbs
first time going over head in 3 months. taking it slow. felt great
D) 7 minute amrap
3 power cleans 205
3 strict pullups
3 pc
6 pullups
3....
9....
...........
12 pullups into round of 15. pullups slow and steady, gotta watch the form
E) 10 rounds
10 cal on assault bike
rest :45
:11,:12,:13,:14,:14,:17,:18,:18,:19,:21,:25
absolutely brutal. any sprint on that thing is just torture
3x10 back extensions
3rds
row 250
walkouts no pushup
B) squats 5x5 at 70%
done at 275
C) 5x5 push press
done at 85lbs
first time going over head in 3 months. taking it slow. felt great
D) 7 minute amrap
3 power cleans 205
3 strict pullups
3 pc
6 pullups
3....
9....
...........
12 pullups into round of 15. pullups slow and steady, gotta watch the form
E) 10 rounds
10 cal on assault bike
rest :45
:11,:12,:13,:14,:14,:17,:18,:18,:19,:21,:25
absolutely brutal. any sprint on that thing is just torture
Friday, July 31, 2015
Friday July 31, 2015
A) 3x10 light RDLs
B) 4 rounds nft
10 cals air assault
10 strict pullups
C) work up to heavy clean from the power position
235lb
D) for time
row 750
50 wallballs 20lbs
25 power cleans 135
5:38
everything unbroken. first time I felt like I killed a workout in a while
B) 4 rounds nft
10 cals air assault
10 strict pullups
C) work up to heavy clean from the power position
235lb
D) for time
row 750
50 wallballs 20lbs
25 power cleans 135
5:38
everything unbroken. first time I felt like I killed a workout in a while
Wednesday, July 29, 2015
Wednesday July 28, 2015
Warm up
5x5 glute ham raises
A) heavy clean singles
got to 275. missed 290
B)
15-12-9
deadlifts 315
burpee box jump overs
6:51
deadlifts 15,8/4,9.
5x5 glute ham raises
A) heavy clean singles
got to 275. missed 290
B)
15-12-9
deadlifts 315
burpee box jump overs
6:51
deadlifts 15,8/4,9.
Tuesday July 28, 2015
little chipper just to work a couple things back in and get a sweat
for time:
10 strict pullups
20 kb swings 53lb
30 front rack lunges 165
40 burpees
50 ghd situps
60 cal row
210 dubs
17:10
for time:
10 strict pullups
20 kb swings 53lb
30 front rack lunges 165
40 burpees
50 ghd situps
60 cal row
210 dubs
17:10
Monday, July 27, 2015
Monday July 27, 2015
A) Warm up
3rds nft
20 wallballs
10 ring dips------with a big ass band
wallballs felt totally fine. The ring dips were basically nothing, just getting back in the position.
B) 7x1 snatch grip straight leg deadlifts from a deficit . trying to work the hammies
225,255,275,295,305,275,275
Thought my right hamstring was just tight lately but after 305 today I think I may have actually strained it at some point.
C) "misfit triathlon"
row 2k
3 miles assault bike
run 1 mile
24:54
everything about that one sucked. lost a little time messing with the bike seat
3rds nft
20 wallballs
10 ring dips------with a big ass band
wallballs felt totally fine. The ring dips were basically nothing, just getting back in the position.
B) 7x1 snatch grip straight leg deadlifts from a deficit . trying to work the hammies
225,255,275,295,305,275,275
Thought my right hamstring was just tight lately but after 305 today I think I may have actually strained it at some point.
C) "misfit triathlon"
row 2k
3 miles assault bike
run 1 mile
24:54
everything about that one sucked. lost a little time messing with the bike seat
Friday July 27, 2015
A) Work up to a heavy squat clean
280lb
nothing in the legs today
B) 21-15-9
power clean 155
box jump 24
5:06
280lb
nothing in the legs today
B) 21-15-9
power clean 155
box jump 24
5:06
Wednesday, July 22, 2015
Wednesday July 22, 2015
Starting to make progress with my shoulder and slowly trying some stuff. Its exciting just to be doing some more stuff.
6 sets
5 Wallballs 20lbs
3 power cleans 205
15 banded face pulls
20 jumping lunges
15 supermans
4 high box jumps- about 40 inches
rest 3 minutes
Wallballs felt totally fine, start slow with them and see how it holds up.
Did some super light kettlebells swings and some snatches with the women's bar. Felt fine. Start real slow and see where it goes.
6 sets
5 Wallballs 20lbs
3 power cleans 205
15 banded face pulls
20 jumping lunges
15 supermans
4 high box jumps- about 40 inches
rest 3 minutes
Wallballs felt totally fine, start slow with them and see how it holds up.
Did some super light kettlebells swings and some snatches with the women's bar. Felt fine. Start real slow and see where it goes.
Tuesday, July 21, 2015
Tuesday July 21, 2015
20 minutes
max assault bike cals
--try to beat last month
260 cals
Few weeks ago got 231. Felt a lot more comfortable being able to hold a pace this time.
max assault bike cals
--try to beat last month
260 cals
Few weeks ago got 231. Felt a lot more comfortable being able to hold a pace this time.
Monday, July 20, 2015
Monday July 20, 2015
felt like crap today. Woke up and my quads were still twitching from last week.
A) work up to heavy back squat
370.
Wanted 390 but didn't go for it. 370 was tough and had no spot, didn't feel comfortable going for it.
B) work up to heavy deadlift
Basically a waste of time
365 felt like 500 and my hamstrings felt like they were about to burst. Hit a solid 405 for 3 last week and could barely get 365 off the ground this week. Pretty frustrating
C) 9 minute amrap
3 deadlifts 315
6 back squats 225
5 slow rounds
One of those days, just trying to get it in
D) 5 sets of 10 fast ghd sit-ups
Done
Friday, July 17, 2015
Friday July 17, 2015
A) 1 power clean + 2 front squats
hit the complex at 280 and then PRed my power clean at 290. felt strong today
B) for time
15-12-9
power clean 165
front squat 165
burpees
7:07
only dropped the last rep of each round of cleans. front squats unbroken. burpees were pretty much right side only as much as possible
hit the complex at 280 and then PRed my power clean at 290. felt strong today
B) for time
15-12-9
power clean 165
front squat 165
burpees
7:07
only dropped the last rep of each round of cleans. front squats unbroken. burpees were pretty much right side only as much as possible
Wednesday, July 15, 2015
Wednesday July 15, 2015
A) Deadlifts
3x325
3x365
3x405
got the 405 which I was happy about.
B) for time
21 deadlifts 225
run 400
18 deadlifts 225
run 400
15 deadlifts 225
run 400
12 deadlifts 225
run 400
13:09
deadlifts all unbroken. runs slow as hell. Happy to get the deads unbroken but I really need to get better at running.
3x325
3x365
3x405
got the 405 which I was happy about.
B) for time
21 deadlifts 225
run 400
18 deadlifts 225
run 400
15 deadlifts 225
run 400
12 deadlifts 225
run 400
13:09
deadlifts all unbroken. runs slow as hell. Happy to get the deads unbroken but I really need to get better at running.
Tuesday, July 14, 2015
Monday, July 13, 2015
Monday July 13, 2015
Dragging ass lately.
A) Back squat 3x3 at 85%
done at 325
not too bad
B) for time
row 1k
25 pistols
15 hang cleans 225
10:28
didn't go well. Just felt like crap.
C) 3x20 ghd situps
done
A) Back squat 3x3 at 85%
done at 325
not too bad
B) for time
row 1k
25 pistols
15 hang cleans 225
10:28
didn't go well. Just felt like crap.
C) 3x20 ghd situps
done
Friday, July 10, 2015
Friday July 10, 2015
Feeling beat up all week, today especially
A) 5 sets 1 hang squat clean + 2 front squats
215,230,245,260,275
wanted 290 but my back and legs were wrecked.
B) 4 sets 1.1.1 snatch pulls
done at 270
C) 8 sets run 400
rest 2 minutes
all around 1:30
D) 3x20 hollow rocks
Wednesday, July 8, 2015
Wednesday july 8, 2015
A) 3x3 deadlifts at 380
done. not bad
B)
done. not bad
B)
9-6-3
deadlifts 335
30 inch box jumps
2:28
rest 2 min
12-9-6
deadlifts 275
24 inch box jumps
3:29
rest 2 min
15-12-9
deadlifts 225
box jumps 20 inch
5:10
really tough workout. my back is smoked
Tuesday, July 7, 2015
Tuesday July 7, 2015
10 min. warmup
10 sets for calories on watt bike of:
1 min 90%
1 min 50%
215 on assault bike
It was as bad as it looks
Monday July 6, 2015
Felt horrible today, no energy and my legs are shot.
A. Back squat 5 x 5 (55-65-75-80-85%)
225, 255, 280, 305, 330
B.
6 sets of
Row 250
10 alternating pistols
5 hang cleans 225
rest 2 min between sets
1:56, 3:15, 3:36, 3:26, 3:48, 3:36
This got ugly fast. I had absolutely nothing
C.
3 x 15 ghd situps
rest as needed
Friday, July 3, 2015
Friday July 3, 2015
A) 5 sets 1 hang clean + 4 front squats
220,235,250,265,280
my goal was to hit 250 but 250 was easy so went for 265 then that was pretty easy so I went for 280 and got it. I am really really happy with that.
280
B. 4sets of 3 snatch pulls
done at 270
C. was suppose to run but my legs are a mess so instead i did
10-9-8-7-6-5-4-3-2-1
power cleans 155
30 dubs in between each set
8:55
everything unbroken. felt pretty good.
220,235,250,265,280
my goal was to hit 250 but 250 was easy so went for 265 then that was pretty easy so I went for 280 and got it. I am really really happy with that.
280
done at 270
C. was suppose to run but my legs are a mess so instead i did
10-9-8-7-6-5-4-3-2-1
power cleans 155
30 dubs in between each set
8:55
everything unbroken. felt pretty good.
Wednesday, July 1, 2015
Wednesday July 1, 2015
A) deadlifts 3x3
done at 365
Felt pretty good
B1) 3x8 good mornings
rest 30
B2) 3x20 front rack lunges
rest 2
kept this really light
C) emom for 8 minutes
3 deadlifts at 335
6 box jumps 30 inches
felt really good. everything unbroken. rounds took about 30 seconds
D) 3x10 weighted back extensions
done with a 45lb plate
done at 365
Felt pretty good
B1) 3x8 good mornings
rest 30
B2) 3x20 front rack lunges
rest 2
kept this really light
C) emom for 8 minutes
3 deadlifts at 335
6 box jumps 30 inches
felt really good. everything unbroken. rounds took about 30 seconds
D) 3x10 weighted back extensions
done with a 45lb plate
Tuesday, June 30, 2015
tuesday June 30, 2015
8 sets
20 sec max cals assault bike
rest 2:40
20,17,16,12,10,11,9,10
2:40 of working time was followed by 15 minutes on the floor, 10 minutes sitting in the locker room, 10 minutes sitting in the hallway, and 15 minutes in my car trying to figure out how not to throw up. That was absolutely horrible, I basically gave up after 4 sets. I haven't been right all day.
20 sec max cals assault bike
rest 2:40
20,17,16,12,10,11,9,10
2:40 of working time was followed by 15 minutes on the floor, 10 minutes sitting in the locker room, 10 minutes sitting in the hallway, and 15 minutes in my car trying to figure out how not to throw up. That was absolutely horrible, I basically gave up after 4 sets. I haven't been right all day.
Monday, June 29, 2015
Monday June 29, 2015
A) Work up to heavy hang power clean
275.
just missed 287. added 1lb plates to try for an overall power clean pr.
felt ok today but not great, my legs were a little tired
B) take 80% of A and do 1 hang power clean every 20 seconds for 6 minutes
done at 225. felt good
C) 5x5 back squat @ 295
done. each set felt a little easier than the next as I got looser.
D) 3x10 ghd
done with a 20lb wall ball. Been doing a ton of ghd so I felt like stepping it up a notch.
275.
just missed 287. added 1lb plates to try for an overall power clean pr.
felt ok today but not great, my legs were a little tired
B) take 80% of A and do 1 hang power clean every 20 seconds for 6 minutes
done at 225. felt good
C) 5x5 back squat @ 295
done. each set felt a little easier than the next as I got looser.
D) 3x10 ghd
done with a 20lb wall ball. Been doing a ton of ghd so I felt like stepping it up a notch.
Friday, June 26, 2015
Friday June 26, 2015
Walked into the gym today with no idea what I was going to do. Decided to back squat and just see how I was feeling.
A) Back squat
hit 385- 20 lb PR
started working up got to 360 no belt so I decided to throw the belt on and try a 10 lb pr, hit it really easily so I threw 10lb more and went for 385. Hit that pretty easily too. Really excited, 400 might actually be in sight.
Again had no idea what to do for a metcon so I decided to just do some random stuff and mix it up a little and get a sweat.
B)
3rds
10 triple unders
10 40 inch box jumps
10 ghd wallballs with a 14lb ball
10 sprints
rest 3 minutes
3:57, 3:50, 3:58
started to get the hang of triple unders, strung a few towards the end
A) Back squat
hit 385- 20 lb PR
started working up got to 360 no belt so I decided to throw the belt on and try a 10 lb pr, hit it really easily so I threw 10lb more and went for 385. Hit that pretty easily too. Really excited, 400 might actually be in sight.
Again had no idea what to do for a metcon so I decided to just do some random stuff and mix it up a little and get a sweat.
B)
3rds
10 triple unders
10 40 inch box jumps
10 ghd wallballs with a 14lb ball
10 sprints
rest 3 minutes
3:57, 3:50, 3:58
started to get the hang of triple unders, strung a few towards the end
Thursday, June 25, 2015
Thursday June 25, 2015
Did a recovery wod today probably at about 80-85%
run 1 mile
row 1000
airbike 100 cals
21:45. ran 7:45, row 3:45, bike 9:50
run 1 mile
row 1000
airbike 100 cals
21:45. ran 7:45, row 3:45, bike 9:50
Wednesday, June 24, 2015
Wednesday June 24, 2015
A) deadlift up to 395
B) 8 rounds
24 air squats
8 ghd situps
6 power cleans 185
14:23
all power cleans unbroken
B) 8 rounds
24 air squats
8 ghd situps
6 power cleans 185
14:23
all power cleans unbroken
Sunday, June 21, 2015
Sunday June 21, 2015
got in a little Father's Day mash up
3rds
3 squat cleans 250
6 box jumps 40inch
5:53
Rest 10 min
20 back squats 225
Run 800
20 back squats 225
8:15
Squats unbroken, run slow as hell
Rest 10 minutes
21-15-9
Goblet lunges 53lb kb
Assault bike calories
Ghd sit-ups
8:58
Soooo slow, was spent
3rds
3 squat cleans 250
6 box jumps 40inch
5:53
Rest 10 min
20 back squats 225
Run 800
20 back squats 225
8:15
Squats unbroken, run slow as hell
Rest 10 minutes
21-15-9
Goblet lunges 53lb kb
Assault bike calories
Ghd sit-ups
8:58
Soooo slow, was spent
Wednesday, June 17, 2015
Wednesday June 17, 2015
Got back from California last night, felt horrible this morning but needed to train
A) 4x2 deadlifts at 90%
done at 365. little bit under 90%.... felt heavy
B) 20 minutes max assault bike calories
231
absolutely horrible. Assault bike calories are way more stingy than airdyne cals
A) 4x2 deadlifts at 90%
done at 365. little bit under 90%.... felt heavy
B) 20 minutes max assault bike calories
231
absolutely horrible. Assault bike calories are way more stingy than airdyne cals
Tuesday, June 9, 2015
Tuesday June 9, 2015
a) warm up
3 rnds nft
10 cals assault bike
10 ghd sit-ups
10 back extensions
B) worked up alternating 3 deadlifts and 3 high box jumps
Got up to 3 at 345 and 3 jumps at 40 inches
Hit a single box jumps at 47 inches with a new PR. At least my legs are getting stronger
C) was going to try an old regional workout-21-15-9 dls 315/bj 30 inch but my back was a little tight and my Achilles were feeling a little tight so instead i did
3rds
10 unbroken deadlifts 315
10 box jumps 37 inches- step down
Rest 2 minutes
1:16, 1:28, 1:46
Going away tomorrow, hoping to drop in a couple of days and get some work in
3 rnds nft
10 cals assault bike
10 ghd sit-ups
10 back extensions
B) worked up alternating 3 deadlifts and 3 high box jumps
Got up to 3 at 345 and 3 jumps at 40 inches
Hit a single box jumps at 47 inches with a new PR. At least my legs are getting stronger
C) was going to try an old regional workout-21-15-9 dls 315/bj 30 inch but my back was a little tight and my Achilles were feeling a little tight so instead i did
3rds
10 unbroken deadlifts 315
10 box jumps 37 inches- step down
Rest 2 minutes
1:16, 1:28, 1:46
Going away tomorrow, hoping to drop in a couple of days and get some work in
Monday, June 8, 2015
Monday June 8, 2015
A) back squat 6x2 at 60%
done at 235
B) Power clean singles
hit 285pr.
weight felt light today. hit 285 no belt pretty easily. Just missed 295 a couple times
C) every 2 minutes for 10 minutes
15 bar facing burpees
10 power cleans 165
got 4 rounds
was suppose to be 10 push jerks but I am still not going overhead so I did cleans.
done at 235
B) Power clean singles
hit 285pr.
weight felt light today. hit 285 no belt pretty easily. Just missed 295 a couple times
C) every 2 minutes for 10 minutes
15 bar facing burpees
10 power cleans 165
got 4 rounds
was suppose to be 10 push jerks but I am still not going overhead so I did cleans.
Friday, June 5, 2015
Friday June 5, 2015
A) Warm-up
50 cals airdyne
25 ghd situps
a2. back squat 5x6 at 50%
done at 185
B) cleans singles
hit 295 with no belt and it felt really good. Haven't cleaned heavy in a while and it has been a long week of pulling and squats, so I am def real happy with this
C) 1 clean every 30 secs for 6 minutes at 245lb
done. got heavy
D) 30-20-10
airdyne cals
row for cals
5:11
absolutely awful. was in the fetal position for 15 minutes after this one
50 cals airdyne
25 ghd situps
a2. back squat 5x6 at 50%
done at 185
B) cleans singles
hit 295 with no belt and it felt really good. Haven't cleaned heavy in a while and it has been a long week of pulling and squats, so I am def real happy with this
C) 1 clean every 30 secs for 6 minutes at 245lb
done. got heavy
D) 30-20-10
airdyne cals
row for cals
5:11
absolutely awful. was in the fetal position for 15 minutes after this one
Wednesday, June 3, 2015
Wednesday June 3, 2015
A) 2x4 @ 80% deadlifts no dropping, no bounce
1 at 335
1 at 355
B) 12 minute amrap
5 power cleans at 205
10 ghd situps
15 box jump overs 24
5rds +5 cleans
1 at 335
1 at 355
B) 12 minute amrap
5 power cleans at 205
10 ghd situps
15 box jump overs 24
5rds +5 cleans
Tuesday June 2, 2015
A) 5x3 snatch pull
2 at 255
3 at 265
B) 5 sets rest 2 minutes
3 minutes
row 300
max double unders
176,172,168,172,164
2 at 255
3 at 265
B) 5 sets rest 2 minutes
3 minutes
row 300
max double unders
176,172,168,172,164
Monday, June 1, 2015
Monday June 1, 2015
Warm up
A)
3rds nft
10 ghd situps
10 back extensions
10 air squats
30 double unders
B)
Back squats 5x5 at 75%. short rest 60-90secs. no belt, knee sleeves, or olys. (I wore knee sleeves because my knee has been a little sore)
done at 275.
Felt pretty good
C) Metcon
5rds
10 front squats 185
5 box jump overs 24- feet can't touch the box- straight over
6:39
got the front squats unbroken which I am happy about. Usually crushes me.
D) 10x50 feet sled spints
done with 70lbs
A)
3rds nft
10 ghd situps
10 back extensions
10 air squats
30 double unders
B)
Back squats 5x5 at 75%. short rest 60-90secs. no belt, knee sleeves, or olys. (I wore knee sleeves because my knee has been a little sore)
done at 275.
Felt pretty good
C) Metcon
5rds
10 front squats 185
5 box jump overs 24- feet can't touch the box- straight over
6:39
got the front squats unbroken which I am happy about. Usually crushes me.
D) 10x50 feet sled spints
done with 70lbs
Friday, May 29, 2015
Friday May 29, 2015
A. Warm-up
row 500
3rds
10 good mornings
10 ghd situps
10 back extensions
B. Deadlifts- get heavyish
got to 415
haven't deadlifted heavy in a long time. Felt good through 415 but that was all I had
C.
6 minute amrap
6 deadlifts 275
12 box jumps
6rds + 2 deads
Felt really good with 275 today. Also felt good on the boxjumps. Was hoping to get 5 rds, so I was pumped to get 6+
rest 4 minutes
6 minute amrap
10 lunges while holding 55lb kettlebells
10 ghd situps
6 + 3 lunges
row 500
3rds
10 good mornings
10 ghd situps
10 back extensions
B. Deadlifts- get heavyish
got to 415
haven't deadlifted heavy in a long time. Felt good through 415 but that was all I had
C.
6 minute amrap
6 deadlifts 275
12 box jumps
6rds + 2 deads
Felt really good with 275 today. Also felt good on the boxjumps. Was hoping to get 5 rds, so I was pumped to get 6+
rest 4 minutes
6 minute amrap
10 lunges while holding 55lb kettlebells
10 ghd situps
6 + 3 lunges
Wednesday, May 27, 2015
Wednesday May 27, 2015
A) Warm up
10 cals airdyne
10 ghd situps
10 back extensions
B) 5x5 bent over row
145,185,205,225,235
C) emom 16 minutes
even 12 front rack lunges 95
12 cals airbike
done. finished out the last 4 to get 20 minutes
10 cals airdyne
10 ghd situps
10 back extensions
B) 5x5 bent over row
145,185,205,225,235
C) emom 16 minutes
even 12 front rack lunges 95
12 cals airbike
done. finished out the last 4 to get 20 minutes
Tuesday, May 26, 2015
Tuesday May 26, 2015
A) warm-up
3rds
10 cals airbike
10 ghd situps
10 back extensions
B) Work up to a heavyish hang power clean
quickly got to 255
C) then drop it done and do 1 every 20 secs for 6 minutes
done at 225
D) for time: row 500 meters
my legs were smoked so was maybe 85-90% effort
1:28
3rds
10 cals airbike
10 ghd situps
10 back extensions
B) Work up to a heavyish hang power clean
quickly got to 255
C) then drop it done and do 1 every 20 secs for 6 minutes
done at 225
D) for time: row 500 meters
my legs were smoked so was maybe 85-90% effort
1:28
Monday, May 25, 2015
Monday May 25, 2015
broke in the new backyard rack
A. Warm up
10 cals airbike
10 air squats
10 good mornings pvc
B.
Front squats 5-3-1-1-1
See how it feels, been a pretty long time since I front squatted
225-255-285-305-325f
I'm pretty bummed about missing 325 because I felt great today. 305 felt light and went up easy no belt. Front squats are frustrating
C.
10 minutes
Even 10 front squats 185
Odd 50 double unders
Done. Felt pretty good
A. Warm up
10 cals airbike
10 air squats
10 good mornings pvc
B.
Front squats 5-3-1-1-1
See how it feels, been a pretty long time since I front squatted
225-255-285-305-325f
I'm pretty bummed about missing 325 because I felt great today. 305 felt light and went up easy no belt. Front squats are frustrating
C.
10 minutes
Even 10 front squats 185
Odd 50 double unders
Done. Felt pretty good
Friday, May 22, 2015
Friday May 22, 2015
A. Warm-up
20 cals airdyne
10 ghd situps
10 back extensions
B. Work up to heavy power clean
hit 275 pretty easily but couldn't get 285
C. for time
5 power cleans 205
15 cals on rower
4 cleans
12 cals
3 cleans
9 cals
2 cleans
6 cals
1 clean
3 cals
4:30
goal was to stay unbroken on the cleans, was able to do that.
20 cals airdyne
10 ghd situps
10 back extensions
B. Work up to heavy power clean
hit 275 pretty easily but couldn't get 285
C. for time
5 power cleans 205
15 cals on rower
4 cleans
12 cals
3 cleans
9 cals
2 cleans
6 cals
1 clean
3 cals
4:30
goal was to stay unbroken on the cleans, was able to do that.
Wednesday, May 20, 2015
Wednesday May 20, 2015
CNS is a little fried from the last two days so I took it a little easy today.
A) warm up
row 500
20 good mornings with empty bar
20 back squats
20 good mornings
B) 3 pause squats with 3 sec pause
went up to 275
C) annie
50-40-30-20-10
double unders
situps
5:37
A) warm up
row 500
20 good mornings with empty bar
20 back squats
20 good mornings
B) 3 pause squats with 3 sec pause
went up to 275
C) annie
50-40-30-20-10
double unders
situps
5:37
Tuesday, May 19, 2015
Tuesday May 19, 2015
A Warm-up
3rds nft
10 ghd situps
10 back extensions
B) 5 sets 1 full clean + 1 hang clean
225,235,245,255,265
Felt awesome cleaning today. The pull off the floor felt better than ever and I felt like I was catching it very upright. Maybe all the deadlifting is paying off. My back was starting to feel all the deadlifts from yesterday otherwise I would have kept going up
C) for time
100 double unders
25 hang squat cleans 115
75 doubles
20 hang sq cleans
50 dubs
15 hang sq cleans
7:30
Felt pretty good. I really want to start trying to hanging onto the bar longer on workouts like this. went 15/10, 10/10, 15 on the cleans.
3rds nft
10 ghd situps
10 back extensions
B) 5 sets 1 full clean + 1 hang clean
225,235,245,255,265
Felt awesome cleaning today. The pull off the floor felt better than ever and I felt like I was catching it very upright. Maybe all the deadlifting is paying off. My back was starting to feel all the deadlifts from yesterday otherwise I would have kept going up
C) for time
100 double unders
25 hang squat cleans 115
75 doubles
20 hang sq cleans
50 dubs
15 hang sq cleans
7:30
Felt pretty good. I really want to start trying to hanging onto the bar longer on workouts like this. went 15/10, 10/10, 15 on the cleans.
Monday, May 18, 2015
Monday May 18, 2015
A) warm up
nft 3 rds
10 box jump overs
10 ghd situps
10 back extensions
B) 1x5 deadlift-up from last week
done at 365
C)
21-15-9
deadlifts 225
box jumps 24
3:38
pretty happy with it. These are two of my biggest weaknesses. Was able to go unbroken and felt pretty good.
D) 50 ghd for time
2:07
nft 3 rds
10 box jump overs
10 ghd situps
10 back extensions
B) 1x5 deadlift-up from last week
done at 365
C)
21-15-9
deadlifts 225
box jumps 24
3:38
pretty happy with it. These are two of my biggest weaknesses. Was able to go unbroken and felt pretty good.
D) 50 ghd for time
2:07
Friday, May 15, 2015
Friday May 15, 2015
A) warm up
3rds nft
10 ghd situps
10 back extensions
10 back squats just barbell
B) back squat 5x5 at 70%
done at 255
C) for time
run 800
15 squat cleans 135
15 bar facing burpees
run 400
10 sq cleans
10 bar facing burpees
run 200
5 sq clean
5 bar facing burpees
12:25
back was smoked from the week, had to drop the cleans more than I would have liked
3rds nft
10 ghd situps
10 back extensions
10 back squats just barbell
B) back squat 5x5 at 70%
done at 255
C) for time
run 800
15 squat cleans 135
15 bar facing burpees
run 400
10 sq cleans
10 bar facing burpees
run 200
5 sq clean
5 bar facing burpees
12:25
back was smoked from the week, had to drop the cleans more than I would have liked
Wednesday, May 13, 2015
Wednesday May 13, 2015
A) Warm up
row 2k
7:09
didn't go nuts, my hamstrings were super tight
B) 10x2 snatch pulls
2 sets at 225, 3 sets at 245, 5 sets at 255
C) work up to a heavyish hang power clean
stopped at 255. form was getting real sloppy
D) 1 hang power clean every 20 secs for 6 minutes done @ 80% of 1rm
done at 225
E) 5 sets rest 4 minutes
10 deadlifts 225
20 cals on airdyne
:49, :47, :49, :51, :57
that hurt a lot.
row 2k
7:09
didn't go nuts, my hamstrings were super tight
B) 10x2 snatch pulls
2 sets at 225, 3 sets at 245, 5 sets at 255
C) work up to a heavyish hang power clean
stopped at 255. form was getting real sloppy
D) 1 hang power clean every 20 secs for 6 minutes done @ 80% of 1rm
done at 225
E) 5 sets rest 4 minutes
10 deadlifts 225
20 cals on airdyne
:49, :47, :49, :51, :57
that hurt a lot.
Tuesday, May 12, 2015
Tuesday May 12, 2015
Still laying off the overhead
A) warm up
run 1 mile
I didn't time it, but it felt decent today
3rds nft
10 ghd situps
10 ghd back extensions
B) High box jumps
got one at 43 inches. That's a pr. Lined up 46 inches but could not pull the trigger
C) 3 rounds-rest 3 minutes
row 500
20 lunges while holding 70lb kbs
10 bent over rows 75
10 good mornings 75
went hard on the rows and lunges but was more concerned with form for the rows and good mornings so I didn't time it. Still kicked my ass.
A) warm up
run 1 mile
I didn't time it, but it felt decent today
3rds nft
10 ghd situps
10 ghd back extensions
B) High box jumps
got one at 43 inches. That's a pr. Lined up 46 inches but could not pull the trigger
C) 3 rounds-rest 3 minutes
row 500
20 lunges while holding 70lb kbs
10 bent over rows 75
10 good mornings 75
went hard on the rows and lunges but was more concerned with form for the rows and good mornings so I didn't time it. Still kicked my ass.
Monday, May 11, 2015
Monday May 11, 2015
Shoulder has been really sore, so I am going to lay off the overhead stuff this week.
A) warm-up
100 cals on airdyne
5:20
done at around 85%
crossover symmetry-activation
B) Deadlifts-1x5 up 10 lbs from last week. no bounce, no drop
345
felt pretty good today
C) changed the metcon to stay away from overhead
7 min amrap
3 cleans 185
5 box jumps
11 rounds + 1 clean
done unbroken. Felt really good today.
D) crossover symmetry
iron scap
A) warm-up
100 cals on airdyne
5:20
done at around 85%
crossover symmetry-activation
B) Deadlifts-1x5 up 10 lbs from last week. no bounce, no drop
345
felt pretty good today
C) changed the metcon to stay away from overhead
7 min amrap
3 cleans 185
5 box jumps
11 rounds + 1 clean
done unbroken. Felt really good today.
D) crossover symmetry
iron scap
Friday, May 8, 2015
Friday May 8, 2015
A. 100 cals on airdyne
5:30. done at maybe 85%
B. 5x5 back squat at 65%
smooth, with perfect form. keep the rest short
done at 245
C. 3 rounds
run 400
25 pushups
8:20
either I am way slower than I even thought or I am running more than 400 meters because everyone else's time ive seen is at least 2 minutes faster. Good chance that I am slower than I thought.
D.
6 rounds
30 double unders
10 unbroken chest to bar
4:53
Feel like I did that one pretty fast.
5:30. done at maybe 85%
B. 5x5 back squat at 65%
smooth, with perfect form. keep the rest short
done at 245
C. 3 rounds
run 400
25 pushups
8:20
either I am way slower than I even thought or I am running more than 400 meters because everyone else's time ive seen is at least 2 minutes faster. Good chance that I am slower than I thought.
D.
6 rounds
30 double unders
10 unbroken chest to bar
4:53
Feel like I did that one pretty fast.
Wednesday, May 6, 2015
Wednesday May 6, 2015
Today was another day of sleepwalking. Not sure what's going on but this is the 2nd time this week I felt exhausted.
A) run a mile
felt decent running today, that is rare
B) 10x2 cleans at 80%
done at 245
didn't feel great. Weight felt heavy and I felt slow.
C)
for time
20 muscle ups
50 box jump overs
2k row
14:35
basically was in slow motion
D)
5 min max sets of 6 t2b
skipped. shoulder was too sore.
A) run a mile
felt decent running today, that is rare
B) 10x2 cleans at 80%
done at 245
didn't feel great. Weight felt heavy and I felt slow.
C)
for time
20 muscle ups
50 box jump overs
2k row
14:35
basically was in slow motion
D)
5 min max sets of 6 t2b
skipped. shoulder was too sore.
Tuesday, May 5, 2015
Tuesday May 5, 2015
A) Warm up
60 bar facing burpees
B) 8x2 split jerk at 80%- drop on box each time
done at 235
split jerk is still rusty
C)
for time
15-12-9-6-3
hspu
front squat 155
6:25
had good energy today. Thank god because yesterday I wanted to quit working out and get fat.
Did it all unbroken. HSPU felt great, especially for the first time doing them since I hurt my shoulder. Front squats were a little slow, I really hate front squats in a workout
D) Gymnastics
30 cals on airdyne
60 pistols
3:38
man my hips got tight and my legs were shot.
60 bar facing burpees
B) 8x2 split jerk at 80%- drop on box each time
done at 235
split jerk is still rusty
C)
for time
15-12-9-6-3
hspu
front squat 155
6:25
had good energy today. Thank god because yesterday I wanted to quit working out and get fat.
Did it all unbroken. HSPU felt great, especially for the first time doing them since I hurt my shoulder. Front squats were a little slow, I really hate front squats in a workout
D) Gymnastics
30 cals on airdyne
60 pistols
3:38
man my hips got tight and my legs were shot.
Monday, May 4, 2015
Monday May 4, 2015
Didn't get much sleep last night and it really affected me today.
A) warm-up
row a 2k
B) 1x5 deadlift @ 90% of last weeks . No bounce and no dropping
done at 335
C) 12 minute amrap
10 cleans at 135
10 t2b
30 double unders
6rds + 6 cleans
really felt horrible throughout this whole workout. felt like I was sleep walking
D) 3sets
3 minute clock
run 400
max muscle ups with remaining time
rest 90 secs
8s for all 3
A) warm-up
row a 2k
B) 1x5 deadlift @ 90% of last weeks . No bounce and no dropping
done at 335
C) 12 minute amrap
10 cleans at 135
10 t2b
30 double unders
6rds + 6 cleans
really felt horrible throughout this whole workout. felt like I was sleep walking
D) 3sets
3 minute clock
run 400
max muscle ups with remaining time
rest 90 secs
8s for all 3
Sunday, May 3, 2015
Sunday May 3, 2015
a) warmup
Run a mile
7:40
B)
3- 30 sec amraps of max power cleans at 75%
Rest 90sec
Done at 205
8 for all 3 rounds
C)
Was suppose to do a row wallball pull-up workout (which i would much rather have done) but I couldn't get in the gym because my daughter was sick. So I did the first misfit wod I could find that I could do in my yard
3 rounds
6 clean and jerk 165
Run 400
6 clean and jerk
Rest 2 minutes
3:33, 3:17, 3:20
I guesstimated a 400 and I think it was longer.
D) practiced handstand walks with my daughters. They were pretty impressed.
Run a mile
7:40
B)
3- 30 sec amraps of max power cleans at 75%
Rest 90sec
Done at 205
8 for all 3 rounds
C)
Was suppose to do a row wallball pull-up workout (which i would much rather have done) but I couldn't get in the gym because my daughter was sick. So I did the first misfit wod I could find that I could do in my yard
3 rounds
6 clean and jerk 165
Run 400
6 clean and jerk
Rest 2 minutes
3:33, 3:17, 3:20
I guesstimated a 400 and I think it was longer.
D) practiced handstand walks with my daughters. They were pretty impressed.
Friday, May 1, 2015
Friday May 1, 2015
1. Weakness Warm-up
60 Bar facing burpees
I think 4 something.
2. Strength
Back squat 8×2 @60% – No belt, sleeves, or oly’s – Keep rest very short.
Beautiful and fast. Until your form is damn near perfect and your speed is lightning fast, there is no point in going really heavy. Use this cycle to turn yourself into an expert on the movements and you will be blown away by the results when get get back to 90% plus.
done at 225
3. Met-Con
AMRAP 6 minutes
3 Strict HSPU
6 Deadlifts 225/155lbs
9 Alternating pistols
5 rounds + 5 pistol
deadlifts kill me
4. Gymnastics
EMOM for 7 minutes – Both movements each minute
10 Toes to bar
10 Calorie row
missed the last round. t2b went on me
60 Bar facing burpees
I think 4 something.
2. Strength
Back squat 8×2 @60% – No belt, sleeves, or oly’s – Keep rest very short.
Beautiful and fast. Until your form is damn near perfect and your speed is lightning fast, there is no point in going really heavy. Use this cycle to turn yourself into an expert on the movements and you will be blown away by the results when get get back to 90% plus.
done at 225
3. Met-Con
AMRAP 6 minutes
3 Strict HSPU
6 Deadlifts 225/155lbs
9 Alternating pistols
5 rounds + 5 pistol
deadlifts kill me
4. Gymnastics
EMOM for 7 minutes – Both movements each minute
10 Toes to bar
10 Calorie row
missed the last round. t2b went on me
Wednesday, April 29, 2015
Wednesday April 29, 2015
A. Warm up
5 min amrap
30 double unders
10 box jumps
5 strict ring dips
5 rounds
B) 10x2 snatches @ 75%- drop each time
goal is to be smooth and perfect with the technique
done at 175
felt pretty good today. shoulder was a little tight so was getting a little bounce forward. Messed around with a wider grip to try to stop repeatedly destroying my pelvis when I snatch. I think I like it.
C)
for time:
21 dumbbell thrusters 35lb
run 200
18 db thruster
run 200
15 db thruster
run 200
12 db thruster
5:13
D)
4rds
:45 max cals on airdyne
:45 max c2b
rest 2 minutes
WOW that sucked
airdyne-28,28,21,23
c2b-22,22,18,21
did this one about 10 minutes after the 1st one so the c2b were tough, my arms were still blown up. Airdyne is just evil.
5 min amrap
30 double unders
10 box jumps
5 strict ring dips
5 rounds
B) 10x2 snatches @ 75%- drop each time
goal is to be smooth and perfect with the technique
done at 175
C)
for time:
21 dumbbell thrusters 35lb
run 200
18 db thruster
run 200
15 db thruster
run 200
12 db thruster
5:13
D)
4rds
:45 max cals on airdyne
:45 max c2b
rest 2 minutes
WOW that sucked
airdyne-28,28,21,23
c2b-22,22,18,21
did this one about 10 minutes after the 1st one so the c2b were tough, my arms were still blown up. Airdyne is just evil.
Tuesday, April 28, 2015
Tuesday April 28, 2015
A. Warmup
Row a 2k
B. 8x2 split jerk @80%
Done at 225
Stayed a little under 80% been a while since I jerked
C. For time
Row 750
15 cleans at 155
30 t2b
Row 500
10 cleans
20 t2b
Row 250
5 cleans
10 t2b
12:37
Felt a little better today.
D.
8 min emom
8 burped box jumps
8 pistols
Didn't have time. Try to get it in later
Row a 2k
B. 8x2 split jerk @80%
Done at 225
Stayed a little under 80% been a while since I jerked
C. For time
Row 750
15 cleans at 155
30 t2b
Row 500
10 cleans
20 t2b
Row 250
5 cleans
10 t2b
12:37
Felt a little better today.
D.
8 min emom
8 burped box jumps
8 pistols
Didn't have time. Try to get it in later
Monday, April 27, 2015
Monday April 27, 2015
A) Warmup
100 cals on airdyne
B)
Deadlift 1x5
No dropping the bar and no using the bounce
did 3 at 365, could have gotten the last 2 but my form was getting bad. Haven't deadlifted heavy in over 3 months, so was not pushing it today
C)
Isabel-30 snatches for time at 135
2:31
started with 12 and wanted to keep going but my pelvis was going to crack if I did anymore. went to singles after that
D) gymnastics
for time-20 minute cap
12 muscle ups
run 400
10muscleups
run 400
8 mu
run 400
6 mu
run 400
4 mu
run 400
2 mu
run 400
19:52
I really suck at running
100 cals on airdyne
B)
Deadlift 1x5
No dropping the bar and no using the bounce
did 3 at 365, could have gotten the last 2 but my form was getting bad. Haven't deadlifted heavy in over 3 months, so was not pushing it today
C)
Isabel-30 snatches for time at 135
2:31
started with 12 and wanted to keep going but my pelvis was going to crack if I did anymore. went to singles after that
D) gymnastics
for time-20 minute cap
12 muscle ups
run 400
10muscleups
run 400
8 mu
run 400
6 mu
run 400
4 mu
run 400
2 mu
run 400
19:52
I really suck at running
Friday, April 24, 2015
Friday April 24, 2015
Shoulder finely felt great today. been doing a lot of mobility and warming up before and I think it is paying off.
A) warm up
60 bar facing burpees
B) Work up to a heavy snatch
first time snatching heavy in at least 5 weeks and I felt great.
hit 215 and just missed 225.
225 felt great just became a little hesitant of the shoulder. Ill get passed that soon. Really happy with all the lifts and very minimal pain in the shoulder.
C) trying out a masters regional workout for ghandi
for time:
2 rounds
row 1000
50 thrusters 65lbs
30 chest 2 bar
18:18
brutal workout. My cardio isn't back yet and I rested way more than I would have liked to. Happy to be getting everything in again, Ill worry about my times again in a few weeks.
A) warm up
60 bar facing burpees
B) Work up to a heavy snatch
first time snatching heavy in at least 5 weeks and I felt great.
hit 215 and just missed 225.
225 felt great just became a little hesitant of the shoulder. Ill get passed that soon. Really happy with all the lifts and very minimal pain in the shoulder.
C) trying out a masters regional workout for ghandi
for time:
2 rounds
row 1000
50 thrusters 65lbs
30 chest 2 bar
18:18
brutal workout. My cardio isn't back yet and I rested way more than I would have liked to. Happy to be getting everything in again, Ill worry about my times again in a few weeks.
Wednesday, April 22, 2015
Wednesday April 22, 2015
A) warm-up
run a mile
done
B) 10x2 at 70% cleans
done at 225lb
been a while since I cleaned, felt a little heavy
C) for time:
3rds
21 thrusters 95
7 muscle ups
10:10
wanted to go under 10, missed the last muscle up and went over. Not really overly concerned with the times right now. I am just trying to get through a few workouts to get back into the swing of things
D) gymnastic wod for time
18-15-12-9-6-3
t2b
row for cals
9:09
t2b felt rusty.
run a mile
done
B) 10x2 at 70% cleans
done at 225lb
been a while since I cleaned, felt a little heavy
C) for time:
3rds
21 thrusters 95
7 muscle ups
10:10
wanted to go under 10, missed the last muscle up and went over. Not really overly concerned with the times right now. I am just trying to get through a few workouts to get back into the swing of things
D) gymnastic wod for time
18-15-12-9-6-3
t2b
row for cals
9:09
t2b felt rusty.
Tuesday, April 21, 2015
Tuesday April 21, 2015
Getting back after it today
A) Work up to heavy back squat
365lb pr
wanted to go after a bigger pr today but my hips, legs, and back havent recovered from the plane ride last night....felt like shit today. Still happy to get any pr on a day I feel like shit.
B) Weighted pull ups
just messed around a little because I wanted to test my shoulder out. Felt fine on these
C) Work up light on snatch
again wanted to test the shoulder out so just took it easy. stopped at 185
The shoulder that I hurt a few weeks ago felt great but my other one feels like shit. Started to get better as I lifted more, need to do some serious warming up from now on.
D) for time
run 800
3rds
10 squat snatches @ 95
20 burpees
run 800
14:50.
that was a tough one. Running sucks. Shoulder felt pretty good for this one.
E) 3x10 ab rollouts
A) Work up to heavy back squat
365lb pr
wanted to go after a bigger pr today but my hips, legs, and back havent recovered from the plane ride last night....felt like shit today. Still happy to get any pr on a day I feel like shit.
B) Weighted pull ups
just messed around a little because I wanted to test my shoulder out. Felt fine on these
C) Work up light on snatch
again wanted to test the shoulder out so just took it easy. stopped at 185
The shoulder that I hurt a few weeks ago felt great but my other one feels like shit. Started to get better as I lifted more, need to do some serious warming up from now on.
D) for time
run 800
3rds
10 squat snatches @ 95
20 burpees
run 800
14:50.
that was a tough one. Running sucks. Shoulder felt pretty good for this one.
E) 3x10 ab rollouts
Wednesday, April 15, 2015
Wednesday April 15, 2015
Smolov JR Week 3 day 4
10x3 at 325
squat program done
emom for 10 minutes
even- 10 burpees to a target about 12-16 inches above my reach
odd- 20 cals on the airdyne
ouch. Jumped to the highest bar on the rig (the top of the double bar), I think it was about 12-16 inches.
vacation then back to training tuesday.
10x3 at 325
squat program done
emom for 10 minutes
even- 10 burpees to a target about 12-16 inches above my reach
odd- 20 cals on the airdyne
ouch. Jumped to the highest bar on the rig (the top of the double bar), I think it was about 12-16 inches.
vacation then back to training tuesday.
Tuesday, April 14, 2015
Tuesday April 14, 2015
for time
run 400
20 ghd situps
50 double unders
12 burpee box jumps
15 ghds
40 dubs
8 burpee bj
10 ghds
30 dubs
4 burpeebj
run 400
10:27
I need to run more, I really suck at it.
one more day or squating then back to normal next week....can't wait
run 400
20 ghd situps
50 double unders
12 burpee box jumps
15 ghds
40 dubs
8 burpee bj
10 ghds
30 dubs
4 burpeebj
run 400
10:27
I need to run more, I really suck at it.
one more day or squating then back to normal next week....can't wait
Saturday April 11, 2015
Smolov Week 3 day 2
7x4 at 290
was a day short to finish before my vacation so I did back to back days. Bad idea, this was rough
7x4 at 290
was a day short to finish before my vacation so I did back to back days. Bad idea, this was rough
Friday, April 10, 2015
Friday April 10, 2015
A) Smolov Jr Week 3 day 1
6x6 at 270
felt strong today. Week 3 day 1 was easier than week 1 day 1. That has to be a good thing.
B) class wod
row 1000
30 burpee box jumps
6:13
that hurt a bit. Definitely feel like my gas is hurting a little. I definitely was feeling all the leg work ive been doing during this one.
C) 3x15 ghd situps
6x6 at 270
felt strong today. Week 3 day 1 was easier than week 1 day 1. That has to be a good thing.
B) class wod
row 1000
30 burpee box jumps
6:13
that hurt a bit. Definitely feel like my gas is hurting a little. I definitely was feeling all the leg work ive been doing during this one.
C) 3x15 ghd situps
Thursday, April 9, 2015
Wednesday April 8, 2015
Smolov Jr Week 2 day 4
10x3 at 315
that was rough
3x10 ab rollouts
couple more weeks until I get back to normal training....can't wait
10x3 at 315
that was rough
3x10 ab rollouts
couple more weeks until I get back to normal training....can't wait
Tuesday, April 7, 2015
Tuesday April 7, 2015
Started by working on some tall box jumps
Got 1 at 30inch box plus 4 of the red 45 lb bumpers. Got my feet on 4 reds and a yellow 25 but couldnt stand it up. 2 weeks ago I couldnt get 3 red bumpers so I think all the lower body work is paying off.
Emom for 15 minutes
Min 1 row 200
Min 2 10 box jumps 24
Min 3 12 ghd situps
...........
done.
immediately after row 1000
3:29
First time ive rowed in a while. Shoulder felt fine, but my legs are so shot.
Sunday, April 5, 2015
Thursday, April 2, 2015
Monday, March 30, 2015
Monday March 30, 2015
Did a few high box jumps
then
5 rounds
10 ghd situps
20 box jumps 24 inch
30 cals on the airdyne
16:12
that gave me some wobbly legs
then
5 rounds
10 ghd situps
20 box jumps 24 inch
30 cals on the airdyne
16:12
that gave me some wobbly legs
Friday, March 27, 2015
Wednesday, March 25, 2015
Wednesday March 25, 2015
Messed something up in my shoulder while warming up for 15.4, so I was wasn't able to get it in. Still not feeling great so I think my open is over. Going to lay off the shoulder for a few weeks and just do a squat program and whatever I can get in without taxing the shoulder.
Started the smolov jr 3 week squat program today
6x6 @ 250
I can already tell this won't be much fun.
emom for 8 minutes
10 box jumps
5 ghd situps
might as well work some weaknesses while I'm limited.
Started the smolov jr 3 week squat program today
6x6 @ 250
I can already tell this won't be much fun.
emom for 8 minutes
10 box jumps
5 ghd situps
might as well work some weaknesses while I'm limited.
Tuesday, March 17, 2015
Tuesday March 17, 2015
Felt like snatching today but my knees and shoulders were a little sore from yesterday so I just power snatched.
Worked up to a heavy power snatch
212lbs. Felt like a PR power snatch would boost my confidence for this weeks open workout, so I threw on 1lb plates and got a 2lb PR.
For time:
Isabel @ 185 done at 80%
30 snatches
13:10. Took it easy just wanted to get some volume in and sweat a little.
Worked up to a heavy power snatch
212lbs. Felt like a PR power snatch would boost my confidence for this weeks open workout, so I threw on 1lb plates and got a 2lb PR.
For time:
Isabel @ 185 done at 80%
30 snatches
13:10. Took it easy just wanted to get some volume in and sweat a little.
Monday March 16, 2015
Open wod 15.3 redo
14 min amrap
7 muscle ups
50 wallballs
100 double unders
484 reps. 3 rounds & 6 wallballs
I think that was pretty much everything I had.
14 min amrap
7 muscle ups
50 wallballs
100 double unders
484 reps. 3 rounds & 6 wallballs
I think that was pretty much everything I had.
Friday March 13, 2015
Open Wod 15.3
14 min amrap
7 muscle ups
50 wallballs
100 double unders
472 reps. 3rounds 1 muscle up
felt good but felt like I had more
14 min amrap
7 muscle ups
50 wallballs
100 double unders
472 reps. 3rounds 1 muscle up
felt good but felt like I had more
Wednesday, March 11, 2015
Wednesday March 11, 2015
5 sets
row 300
40 double unders
20 kb swings 70
5 muscle ups
rest 3:00
2:55, 3:05, 3:05, 3:10, 3:11
everything unbroken. crowded at the gym this morning, took time to navigate from one movement to another. good workout to prep for the open Friday.
row 300
40 double unders
20 kb swings 70
5 muscle ups
rest 3:00
2:55, 3:05, 3:05, 3:10, 3:11
everything unbroken. crowded at the gym this morning, took time to navigate from one movement to another. good workout to prep for the open Friday.
Tuesday, March 10, 2015
Tuesday March 10, 2015
1 clean+1 hang clean+1 jerk
245
All power cleans, my legs are still killing me
For time:
30 burpees
15 clean n jerk 135
30 burpees
15 CJ
5:50
245
All power cleans, my legs are still killing me
For time:
30 burpees
15 clean n jerk 135
30 burpees
15 CJ
5:50
Monday, March 9, 2015
Monday March 9, 2015
My quads are still destroyed from 15.2
Front squats
There was a rep scheme, but I just did whatever was on the bar for however many reps I could do.
Karen
150 wallballs for time
5:01
Front squats
There was a rep scheme, but I just did whatever was on the bar for however many reps I could do.
Karen
150 wallballs for time
5:01
Friday March 6, 2015 Open 15.2
15.2
0:00-3:00
2 rounds
10 ohs 95
10 c2b
if completed
3:00-6:00
2 rounds
12 ohs 95
12 c2b
if complete
etc.....
224 reps. (last year 182)
was destroyed after this one
0:00-3:00
2 rounds
10 ohs 95
10 c2b
if completed
3:00-6:00
2 rounds
12 ohs 95
12 c2b
if complete
etc.....
224 reps. (last year 182)
was destroyed after this one
Tuesday, March 3, 2015
Tuesday March 3, 2015
A. Work up to heavy power clean
265
B. take 75%
5sets
every 1:30 1 power clean + 1 hang power clean (was suppose to be squat clean, but wanted to save my back)
done at 205
C. 12 minute amrap
20 kb swings 70lbs
40 double unders
8rds + 11 swings
265
B. take 75%
5sets
every 1:30 1 power clean + 1 hang power clean (was suppose to be squat clean, but wanted to save my back)
done at 205
C. 12 minute amrap
20 kb swings 70lbs
40 double unders
8rds + 11 swings
Friday February 27, 2015 Open 15.1
Open 15.1
9 minute amrap
15 toes 2 bar
10 deadlifts 115
5 snatches 115
182 reps
immediately following
6 minutes to work up to 1rm clean and jerk
265
overall pretty happy with it. Would like to have hit 275
9 minute amrap
15 toes 2 bar
10 deadlifts 115
5 snatches 115
182 reps
immediately following
6 minutes to work up to 1rm clean and jerk
265
overall pretty happy with it. Would like to have hit 275
Tuesday, February 24, 2015
Tuesday February 24, 2015
A) Worked on power snatch a little
got to 205.
B) 10 minute amrap
15-12-9-6-3
shoulder 2 overhead 115
chest 2 bar
185 reps- 2 full rounds & 5 s2o
did everything unbroken except the 2nd rd of 15 & 12 s2o and 2nd round of 12 c2b
got to 205.
B) 10 minute amrap
15-12-9-6-3
shoulder 2 overhead 115
chest 2 bar
185 reps- 2 full rounds & 5 s2o
did everything unbroken except the 2nd rd of 15 & 12 s2o and 2nd round of 12 c2b
Monday, February 23, 2015
Monday February 23, 2015
A) front squat 5,3,1,1,1
Just missed 325. Felt good on the way down, just got stuck.
B)
for time:
40 power cleans 135
40 wallballs 20lb
40 kb swings 53lbs
5:01
cleans 20/5/5/5/3/1/1, wallballs and swings unbroken.
Just missed 325. Felt good on the way down, just got stuck.
B)
for time:
40 power cleans 135
40 wallballs 20lb
40 kb swings 53lbs
5:01
cleans 20/5/5/5/3/1/1, wallballs and swings unbroken.
Friday, February 20, 2015
Friday February 20, 2015
A) very quickly worked up to a heavy power snatch
was able to just take 4 snatches and hit 205 (135,165,185,205). Felt good about being able to make big jumps and hit one at 205
B) open 13.1
17 minute amrap
40 burpees
30 snatches 75lbs
30 burpees
30 snatches 135
20 burpees
30 snatches 165lbs
10 burpees
amrap 210lb snatches
170 reps (20 snatches @ 165)- did jumping burpees to 6 inch target
mixed feelings about this one. Feel ok about the number and it is way more than I did in 2013. Feel like I made a strategic mistake somewhere in the workout. I felt way to good at the 165 snatches but was shocked at how little time I had left. Either should have pushed the burpees harder or the 135lb snatches, maybe both.
Pretty sure my pelvis may be broken in 47 places, I definitely need to work on not slamming the bar so hard into myself.
was able to just take 4 snatches and hit 205 (135,165,185,205). Felt good about being able to make big jumps and hit one at 205
B) open 13.1
17 minute amrap
40 burpees
30 snatches 75lbs
30 burpees
30 snatches 135
20 burpees
30 snatches 165lbs
10 burpees
amrap 210lb snatches
170 reps (20 snatches @ 165)- did jumping burpees to 6 inch target
mixed feelings about this one. Feel ok about the number and it is way more than I did in 2013. Feel like I made a strategic mistake somewhere in the workout. I felt way to good at the 165 snatches but was shocked at how little time I had left. Either should have pushed the burpees harder or the 135lb snatches, maybe both.
Pretty sure my pelvis may be broken in 47 places, I definitely need to work on not slamming the bar so hard into myself.
Wednesday, February 18, 2015
Wednesday February 18, 2015
Took yesterday off to rest the shoulder
A) Front squat 6-4-2-6-4-2
195,225,255,225,255,285
B)
For Time
50-40-30-20-10
double unders
10 front squats at 135 between each set of dubs
immediately after
row 500 @ 100%
3:42 on the metcon
1:39 on the row
had some serious lactic acid build up in the quads after that one.
A) Front squat 6-4-2-6-4-2
195,225,255,225,255,285
B)
For Time
50-40-30-20-10
double unders
10 front squats at 135 between each set of dubs
immediately after
row 500 @ 100%
3:42 on the metcon
1:39 on the row
had some serious lactic acid build up in the quads after that one.
Monday, February 16, 2015
Monday February 16, 2015
got something going on in my shoulder area, which I think is bicep tendinitis, so I am laying off the overhead for a few days.
Back squat 5x3
225,245,265,285,305
every 3 minutes for 15 minutes
row 500
5 squat cleans at 135
done all cleans unbroken
hurt a little.
Back squat 5x3
225,245,265,285,305
every 3 minutes for 15 minutes
row 500
5 squat cleans at 135
done all cleans unbroken
hurt a little.
Thursday, February 12, 2015
Thursday February 12, 2015 power clean pr
Missed yesterday so I made it up today
Worked up to heavy hang power clean
280pr
that is a 15lb hand power clean pr and a 5 lb any kind of power clean pr.
metcon
5 rounds
1 minute max hang cleans 155
1 minute max cal row
1 minute max pistol squats
rest 1 minute
312.
Came out a little hot in the first round and gassed out a little toward the end.
Worked up to heavy hang power clean
280pr
that is a 15lb hand power clean pr and a 5 lb any kind of power clean pr.
metcon
5 rounds
1 minute max hang cleans 155
1 minute max cal row
1 minute max pistol squats
rest 1 minute
312.
Came out a little hot in the first round and gassed out a little toward the end.
Tuesday, February 10, 2015
Tuesday February 10, 2015---30 muscle ups for time pr
A. 10 min. of freestanding handstand hold
Holds are getting better. Made a couple attempts at a freestanding hspu, but can't figure out how to get to the bottom.
B. 6 split jerks @ or above 85%
stayed at 245 and 255 for them all. Shoulders are shot and my left one is still tweaking a little overhead.
C. Accumulate 120 seconds of Isometric barbell hold overhead @ 225
work on being completely hollow.
skipped.
D.
For time-30 min cap
30 muscle ups
60 chest-2-bar
120 calories airdyne
17:07
Did the 30 muscle ups in 3:38, which is a 1 minute pr. Really happy about that, been trying to go under 4 for a while. Airdyne sucked like it always does.
Monday, February 9, 2015
Monday February 9, 2015
A) snatch 6 singles over 210
210,215,220,225,210,210
B) back squat 4-4-4-2-2
225,275,295,305,325
C) Emom 5 minutes 5 thrusters 155lb
Done
D) 20 minute cap
50 strict hspu
50 burpees
50 ohs 155
Stopped at 19:00 with 42 ohs. My shoulders were in bad shape, didnt want to push it any further.
210,215,220,225,210,210
B) back squat 4-4-4-2-2
225,275,295,305,325
C) Emom 5 minutes 5 thrusters 155lb
Done
D) 20 minute cap
50 strict hspu
50 burpees
50 ohs 155
Stopped at 19:00 with 42 ohs. My shoulders were in bad shape, didnt want to push it any further.
Friday, February 6, 2015
Friday February 6, 2015
Open workout 14.4
14 minute amrap
60 cal row
50 toes 2 bar
40 wallballs 20lb
30 cleans 135lb
20 muscle ups
199 reps
failed the 20th muscle up with like 5 seconds left. panicked a little at the end thinking I had to rush the muscle ups to finish, if I would have just kept what I was doing I would have finished. Pretty sure on game day I can get back to the rower.
Thursday, February 5, 2015
Thursday February 5, 2015
Went in today just to mess around a little
worked up on split jerk
just missed 300
Didn't do a metcon today, just wanted to get moving a little. Spent a few minutes working on handstand walks and trying to get a freestanding handstand pushup. It is getting closer, just cant quite get myself to not flop over on the way down.
worked up on split jerk
just missed 300
Didn't do a metcon today, just wanted to get moving a little. Spent a few minutes working on handstand walks and trying to get a freestanding handstand pushup. It is getting closer, just cant quite get myself to not flop over on the way down.
Wednesday, February 4, 2015
Wednesday February 4, 2015
Worked up a little on snatch quickly. Didn't have much time
metcon
10 rounds for time
1 snatch 165
2 muscle ups
3 burpee box jumps
7:24
metcon
10 rounds for time
1 snatch 165
2 muscle ups
3 burpee box jumps
7:24
Tuesday, February 3, 2015
Tuesday February 3, 2015
Doing the classes this week for a little bit of a deload.
got snowed out yesterday.
A) 3x5 lunges work up to 75% of bodyweight
up to 155
B) 10 min amrap
buy in: 500 meter row
25 double unders
15 hand release pushups
10 rds + 5 dubs
got snowed out yesterday.
A) 3x5 lunges work up to 75% of bodyweight
up to 155
B) 10 min amrap
buy in: 500 meter row
25 double unders
15 hand release pushups
10 rds + 5 dubs
Friday, January 30, 2015
Friday January 30, 2015
A) Work up to heavy snatch
220
snatched a lot this week. gave 230 one shot, got a good pull but it didn't go. Snatch felt really good today, but my body didn't.
B) quickly work up to a heavyish clean and jerk
Wanted to give my knee and quad a little break so I did power clean and jerk.
quickly got up to 255 and stopped there
C)
open wod 14.2
0:00-3:00
2rds
10 ohs squat 95
10 c2b
3:00-6:00
2rds
12 ohs
12 c2b
6:00-9:00
14
14
............
256 reps--- 48 reps into the round of 18
really pumped about this one. took me two attempts to get 182 last year and it was a complete struggle. Everything about this workout improved for me. The ohs, the c2b, and my gas all improved greatly.
did the ohs unbroken until the 2nd round of 16. did the chest 2 bar in 2 sets the whole way, except for the rd of 18...I did 6/6/6 there.
220
snatched a lot this week. gave 230 one shot, got a good pull but it didn't go. Snatch felt really good today, but my body didn't.
B) quickly work up to a heavyish clean and jerk
Wanted to give my knee and quad a little break so I did power clean and jerk.
quickly got up to 255 and stopped there
C)
open wod 14.2
0:00-3:00
2rds
10 ohs squat 95
10 c2b
3:00-6:00
2rds
12 ohs
12 c2b
6:00-9:00
14
14
............
256 reps--- 48 reps into the round of 18
really pumped about this one. took me two attempts to get 182 last year and it was a complete struggle. Everything about this workout improved for me. The ohs, the c2b, and my gas all improved greatly.
did the ohs unbroken until the 2nd round of 16. did the chest 2 bar in 2 sets the whole way, except for the rd of 18...I did 6/6/6 there.
Wednesday, January 28, 2015
Wednesday January 28, 2015
A) clean pulls 5-4-3-2-1
225,255,285,305,325
B) work up to a heavy clean
cut it way short at 245. my right quad as been bothering me lately and I wasn't feeling right today.
C) EMOM for 12 minutes 3 power snatches. Build as you go
3 minutes at 135
3 minutes at 155
4 minutes at 165
1 minute at 175
1 minutes at 185
all tng. was happy hitting 185 for 3 tng at the end. Probably could have went a little heavier earlier
D) for time
100 wallballs 20
100 power snatches 75lbs
11:13
225,255,285,305,325
B) work up to a heavy clean
cut it way short at 245. my right quad as been bothering me lately and I wasn't feeling right today.
C) EMOM for 12 minutes 3 power snatches. Build as you go
3 minutes at 135
3 minutes at 155
4 minutes at 165
1 minute at 175
1 minutes at 185
all tng. was happy hitting 185 for 3 tng at the end. Probably could have went a little heavier earlier
D) for time
100 wallballs 20
100 power snatches 75lbs
11:13
Monday, January 26, 2015
Monday January 26, 2015
A. Work up to heavy power snatch
195
snatched a little yesterday so just left it at 195, wasn't feeling particularly strong today.
B) 3x3 snatch pulls @130% of A
done at 255
C. Swords squat program
Back squat
2x270
2x280
2x3 305
D)
20 minute amrap
20 strict handstand pushups
20 front squats at 225
20 box jumps 30 inch
2 rounds + 23 reps
strict hspu felt pretty good today. Did some crossover symmetry right before and I think it was a huge help. The front squats were tough as usual. Should have pushed the 1st round of them a little harder, was too cautious.
195
snatched a little yesterday so just left it at 195, wasn't feeling particularly strong today.
B) 3x3 snatch pulls @130% of A
done at 255
C. Swords squat program
Back squat
2x270
2x280
2x3 305
D)
20 minute amrap
20 strict handstand pushups
20 front squats at 225
20 box jumps 30 inch
2 rounds + 23 reps
strict hspu felt pretty good today. Did some crossover symmetry right before and I think it was a huge help. The front squats were tough as usual. Should have pushed the 1st round of them a little harder, was too cautious.
Friday, January 23, 2015
Friday January 23, 2015
Had good energy today but didn't feel super strong.
A) Take 15 minutes to work up to a heavy snatch
220.
Missed 230 twice but had good pulls on both on them, just couldnt connect
B) Take 10-12 minutes to work up to heavy-ish clean and jerk
275
suprisingly the clean felt really difficult today and the jerk felt light.
C) open workout 13.4
3 clean n jerk 135
3 t2b
6
6
9
9
.........
103 reps.
21 rep improvement from 2013 open. Feel good about this one.
A) Take 15 minutes to work up to a heavy snatch
220.
Missed 230 twice but had good pulls on both on them, just couldnt connect
B) Take 10-12 minutes to work up to heavy-ish clean and jerk
275
suprisingly the clean felt really difficult today and the jerk felt light.
C) open workout 13.4
3 clean n jerk 135
3 t2b
6
6
9
9
.........
103 reps.
21 rep improvement from 2013 open. Feel good about this one.
Wednesday, January 21, 2015
Wednesday January 21, 2015
This felt like one of those punching the clock nights
A.
4 sets power clean 2.2.2 at 70-75%
195,205,215,225
B.
4 sets clean pulls 1.1.1.1 105-110%
Done 325-335
C.
Row 1000
30 burpee box jumps
Row 1000
Time unknown- someone kicked the plug out of the clock so I dont know the time. Total row time was about 7 minutes, pretty sure the burpees were under 3
A.
4 sets power clean 2.2.2 at 70-75%
195,205,215,225
B.
4 sets clean pulls 1.1.1.1 105-110%
Done 325-335
C.
Row 1000
30 burpee box jumps
Row 1000
Time unknown- someone kicked the plug out of the clock so I dont know the time. Total row time was about 7 minutes, pretty sure the burpees were under 3
Tuesday, January 20, 2015
Tuesday January 20, 2015
A.
Three sets, not for time, of:
Wall Climbs x 5 reps
Muscle-Ups x 10 reps
Toes to Bar x 15 reps
Wall Climbs x 5 reps
Muscle-Ups x 10 reps
Toes to Bar x 15 reps
I am able to do 10 muscle ups unbroken easier than I use to, happy about that
B. In 15-20 minutes, build to a heavy Jerk - with 5 of the attempts within 75-90% of your 1-RM.
250,260,270,280,290pr
Didn't feel that great working up, but was still able to pr. 300 isn't far off. The split jerk has come a long way for me recently. It's all about staying back on my heels.
C.
Complete as many rounds and reps as possible in 12 minutes of:
Man-Makers x 5 reps (55 lbs.)
Chest-to-Bar Pull-Ups x 10 reps
Kettlebell Swing x 15 reps (32 kg) lets get more then 4 here
Man-Makers x 5 reps (55 lbs.)
Chest-to-Bar Pull-Ups x 10 reps
Kettlebell Swing x 15 reps (32 kg) lets get more then 4 here
4 rounds + 25 reps
everything unbroken
5 reps away from 5 rounds which equates to about 10-15 seconds. I gotta think I wasted 10-15 seconds throughout the workout. Have to get those reps in the open.
Monday, January 19, 2015
Monday January 19, 2015
A) Hang Power snatch 6 sets 2.2.2
145,155,165,175,185
B) Swords squat program Week 2 day 1
Front squat
225x2
240x2
255x6
255x6
255x6
255x6
255 felt better today than last week
C)
3x15 ghd sit-ups
145,155,165,175,185
B) Swords squat program Week 2 day 1
Front squat
225x2
240x2
255x6
255x6
255x6
255x6
255 felt better today than last week
C)
3x15 ghd sit-ups
Friday, January 16, 2015
Friday January 16, 2015
My back has been absolutely smoked all week, so I was 50/50 on whether I was going to do this today. Decided to go at it around 85% and back off and shut it down if my back wasn't having it.
Open workout 13.2
10 minute amrap
5 pushpress 115
10 deadlifts 115
15 box jumps
Was at 8 rounds at 9 minutes and shut it down. Stayed on the minute for the first 5 rounds and then backed off because my back was really feeling it. After the 8th round I knew I was in trouble if I went on, so I shut it down. This has been consistently one of my worst all time workouts. I took some positives out of today. 1. If my back is loose and with me, I can keep a much higher pace on this workout then I use to be able to . 2. My boxes jumps have gotten better. I think the last 3 times I did this one I was doing step ups by round 3 or 4. Today I did all boxes jumps even with a really jacked back.
Open workout 13.2
10 minute amrap
5 pushpress 115
10 deadlifts 115
15 box jumps
Was at 8 rounds at 9 minutes and shut it down. Stayed on the minute for the first 5 rounds and then backed off because my back was really feeling it. After the 8th round I knew I was in trouble if I went on, so I shut it down. This has been consistently one of my worst all time workouts. I took some positives out of today. 1. If my back is loose and with me, I can keep a much higher pace on this workout then I use to be able to . 2. My boxes jumps have gotten better. I think the last 3 times I did this one I was doing step ups by round 3 or 4. Today I did all boxes jumps even with a really jacked back.
Thursday January 15, 2015
Swords Squat program Week 1 day 2
Front squat
2x225
2x240
6x255
6x255
6x255
Back was killing me and legs were tight, the 3x6x255 was brutal
Front squat
2x225
2x240
6x255
6x255
6x255
Back was killing me and legs were tight, the 3x6x255 was brutal
Wednesday, January 14, 2015
Wednesday January 14, 2015 Clean PR
A.) Work up to heavy clean
305pr
felt ok today, but didn't feel great. I think 315 is not too far off.
B) On a running clock
5-4-3-2-1
squat cleans 205
50-40-30-20-10
double unders
3:08
all unbroken. could have went under 3 if I didnt take my belt on and off for the first 3 rounds. Back was tight though, so I think the belt was the right move
at the 10 minute mark
row 2k
7:20
not good. legs and back just gave up. I hate rowing
305pr
felt ok today, but didn't feel great. I think 315 is not too far off.
B) On a running clock
5-4-3-2-1
squat cleans 205
50-40-30-20-10
double unders
3:08
all unbroken. could have went under 3 if I didnt take my belt on and off for the first 3 rounds. Back was tight though, so I think the belt was the right move
at the 10 minute mark
row 2k
7:20
not good. legs and back just gave up. I hate rowing
Tuesday, January 13, 2015
Tuesday January 13, 2015
A)
3rds nft
3rds nft
10 bridge ups
20 sec l-sit
10 back ext
B) omem x 5 min. 2 strict hspu, off 45lb plates
done
C)
10 rds
2 muscle ups or 6 c2b
3 manmakers 65lb dbs
16:45
Was suppose to be 55lb dbs but I only could get my hands on 65s.
Monday, January 12, 2015
Monday January 12, 2015
AM
A) 15 snatches at or above 205
205,205,205,210,215,220,225,230F,205,210,215F,205,205,205,205
felt good today. bar was going up nicely. was under 230, just a little soft and my right shoulder gave out. Got fatigued building back up.
B) 5x8 sumo good mornings
done
C) metcon
21-15-9-9-15-21
kettlebell swings 70
burpees
7:37
felt good. swings unbroken. just a sprint really
D) 3x15 ghd sit-ups
done
PM
swords squat program week 1 day 1
Front squat
195x6
205x6
225x6
225x6
A) 15 snatches at or above 205
205,205,205,210,215,220,225,230F,205,210,215F,205,205,205,205
felt good today. bar was going up nicely. was under 230, just a little soft and my right shoulder gave out. Got fatigued building back up.
B) 5x8 sumo good mornings
done
C) metcon
21-15-9-9-15-21
kettlebell swings 70
burpees
7:37
felt good. swings unbroken. just a sprint really
D) 3x15 ghd sit-ups
done
PM
swords squat program week 1 day 1
Front squat
195x6
205x6
225x6
225x6
Friday, January 9, 2015
Friday January 9, 2015
A) Work up to tough double touch and go power clean
quickly worked up to 245.
back and legs were tight, didn't go nuts.
B) 2011 open workout 11.5
20 minutes
5 cleans 145
10 toes to bar
15 wallballs 20lbs
12 rounds + 17 reps
unbroken on the wallballs and cleans the whole way. Broke the t2b up 6/4 from the start with no rest just a quick shake out and back up. Only limiter here was breaking up the t2b, it just took longer. Gas felt good. Improving on this workout is just a matter of getting better at toes 2 bar.
quickly worked up to 245.
back and legs were tight, didn't go nuts.
B) 2011 open workout 11.5
20 minutes
5 cleans 145
10 toes to bar
15 wallballs 20lbs
12 rounds + 17 reps
unbroken on the wallballs and cleans the whole way. Broke the t2b up 6/4 from the start with no rest just a quick shake out and back up. Only limiter here was breaking up the t2b, it just took longer. Gas felt good. Improving on this workout is just a matter of getting better at toes 2 bar.
Wednesday, January 7, 2015
Wednesday January 7, 2015
A) Work up to heavy split Jerk.
285 pr.
285 went up easy and I was real pumped. Went for 295 and not even sure how I missed it. It flew up and I was under but I think I was almost so surprised that I just didnt quite lock it out. Tried 300 right after that and it was surprisingly close. Got the bar up high enough to make it, just hesitated to get through it. Overall increadibly happy with all the attempts, a few weeks ago, coming of the shoulder issue, I was struggling with 265.
B)
285 pr.
285 went up easy and I was real pumped. Went for 295 and not even sure how I missed it. It flew up and I was under but I think I was almost so surprised that I just didnt quite lock it out. Tried 300 right after that and it was surprisingly close. Got the bar up high enough to make it, just hesitated to get through it. Overall increadibly happy with all the attempts, a few weeks ago, coming of the shoulder issue, I was struggling with 265.
B)
With A Running Clock
3minutes For Max Reps S2O (205)
Immediately into
3 Rounds
5 Squat Cleans (205)
50 DU's
Immediately Into
4 Rounds
6 G2O (155)
12 C2B
Immediately Into
5 Rounds
30 WB
15 Pullups
3minutes For Max Reps S2O (205)
Immediately into
3 Rounds
5 Squat Cleans (205)
50 DU's
Immediately Into
4 Rounds
6 G2O (155)
12 C2B
Immediately Into
5 Rounds
30 WB
15 Pullups
20 s2o, 5:56, 9:47, 12:47
tough workout. s2o was a struggle as expected. They are getting better, but are still a weakness for me. I wasted way too much time on transitions throughout the whole workout, between writing my times down and double checking the workout, it added up quickly. The squat cleans felt heavy today. I snatched the g2o the whole way even though I knew it was much much slower....I have done this a couple times recently because I think training wise it is better for me to get in the snatches in a metcon at a moderate weight. If it were a competition, I would have gone clean and jerk. All the c2b and pull ups were unbroken, so I felt good about that. Overall, I feel like I played it too safe on all the parts because I was afraid of redlining too early but never got close enough to redline and didn't do my best.
Tuesday, January 6, 2015
Tuesday January 6, 2015
A. 5 sets of:
weighted bear crawl (20 pound vest)
down & back twice
rest 2 min.
B. 50 strict hspu not for time
did 30. my shoulders were too sore from yesterday
C. deadlift
5-3-1-5-3-1
225,275,315,315,365,405
D. 10 min. cap
30 power cleans for time @185/115
10 box jumps omem.
3:28
Should have gone under 3, left one to go before the 3 minute mark. Just needed a little more urgency to get it in.
Monday, January 5, 2015
Monday January 5, 2015
A) Work up to heavy front squat
stopped at 305. Front squats were a struggle today. Legs were tight and the weight felt heavy as hell
B) 15 snatch singles @ or above 195
195,195,200,200,205,205,210,210,215,215,220,220F,220F, 205, 215
Felt great snatching today. bar was flying up. Only snatch I wasn't happy with was the first miss at 220, cut it a little short. The other miss at 220 was a good snatch just didn't sit it down.
C)
30 minute cap
3 rounds
20 thrusters at 135
20 muscle ups
20 burpees
28:27
Just happy to finish this one. 60 muscles ups is definitely the most I have done in one metcon. Did small sets the whole way on the thrusters and muscle ups. Still fighting a sinus infection and the breathing got me again. Could def take a couple minutes off this.
stopped at 305. Front squats were a struggle today. Legs were tight and the weight felt heavy as hell
B) 15 snatch singles @ or above 195
195,195,200,200,205,205,210,210,215,215,220,220F,220F, 205, 215
Felt great snatching today. bar was flying up. Only snatch I wasn't happy with was the first miss at 220, cut it a little short. The other miss at 220 was a good snatch just didn't sit it down.
C)
30 minute cap
3 rounds
20 thrusters at 135
20 muscle ups
20 burpees
28:27
Just happy to finish this one. 60 muscles ups is definitely the most I have done in one metcon. Did small sets the whole way on the thrusters and muscle ups. Still fighting a sinus infection and the breathing got me again. Could def take a couple minutes off this.
Saturday, January 3, 2015
Saturday January 3, 2014
team wod
50-40-30-20-10
Power clean 115
Burpees
Shoulder to overhead 115
Sit-ups
19:13
Teamed with Paulie d. Went really well. Think we did just about as fast as we could
Cashed out witha set of max muscle ups
Got 9
Real happy with that
Cashed out witha set of max muscle ups
Got 9
Real happy with that
Friday, January 2, 2015
Friday January 2, 2015
Felt strong today but have a serious head cold and had a real hard time breathing.
A). 10 minutes of hip and rolling pistol mobility.
done. The rolling pistols are tricky
B) 10 minutes freestanding handstand walk
getting pretty comfortable with the handstand walks
C) Clean doubles off the blocks
Got a double at 275. Just missed the 2nd at 285, should have made it. Then made a single a 295.
Went for 305, which would have been a clean pr in general, but missed. Had a nice pull but let it crash on me a little too much
D) Open workout 12.5
7 minutes
3 thrusters 100lbs
3 c2b
6
6
9
9
.........
Got 123 reps, 2 shy of the round of 21. Thrusters and C2b both felt good but I could not breath. Have a real bad head cold and I could not get a good breath and started to panic a little late in the workout. I am positive I can get at least mid to high 130s
A). 10 minutes of hip and rolling pistol mobility.
done. The rolling pistols are tricky
B) 10 minutes freestanding handstand walk
getting pretty comfortable with the handstand walks
C) Clean doubles off the blocks
Got a double at 275. Just missed the 2nd at 285, should have made it. Then made a single a 295.
Went for 305, which would have been a clean pr in general, but missed. Had a nice pull but let it crash on me a little too much
D) Open workout 12.5
7 minutes
3 thrusters 100lbs
3 c2b
6
6
9
9
.........
Got 123 reps, 2 shy of the round of 21. Thrusters and C2b both felt good but I could not breath. Have a real bad head cold and I could not get a good breath and started to panic a little late in the workout. I am positive I can get at least mid to high 130s
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