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.

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

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. 

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.

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

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

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

 

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

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

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. 

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

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

Tuesday January 13, 2015

A)

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

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

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.

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)

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

 

 

 

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

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

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.

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 

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