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.

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

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

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.

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.

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

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.

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

Monday April 13, 2015

Smolov Jr Week 3 day 3

8x4 at 307lb

some tough sets today.

3x10 ab rollouts

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

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

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

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. 

Monday April 6, 2015

Smolov jr week 2 day 3

8x4 @ 297lb

That was tough

3x10 ab rollouts

Saturday April 4, 2015

smolov jr squat week 2 day 2

7x5 @ 280

Thursday April 2, 2015

Smolov Jr week2 day 1

6x6 @ 260

felt better today than day 1 week 1

Tuesday March 31, 2015

Smolov Jr week 1 day 4

10x3 @ 305