12/31/13

I4 Rounds

Row 500m @ 90%

9 C&J @ 135 (TnG sets of 3)

9 T2B

6 C&J @ 135 (TnG sets of 3)

6 T2B

Rest 3min b/t sets

R1: 3:50 (1:38 row)

R2: 4:21 (1:40)

R3: 5:04 (1:47)

R4: 4:49 (1:47)

This was chest crushing, and forearm. Broke t2b last 2 sets 5,4 and 6. 3rd set did 4 singles on 6 set of C and J.

+

10x

Airdyne - 30sec @ 85%

Airdyne - 30sec @ 50%

271 avg watts, 393 top avg, 150 bottom

196 cals

12/30/13

A. Push Jerk - 1rep on the 30sec for 10 sets @ 185#

This was easy. No belt. No misses.

B. Squat Clean x3 + Front Squat x4 - 5 sets of the complex; rest 3min (build)

135, 165, 185, 205, 225

Did all TnG UB except 225. Did singles on squat clean and 1,2,1 front squat.

+

EMOM for 10min

5 Thrusters @ 100# + 7 C2B Pull-ups

All UB. Got tough last 4 sets.

12/28/13

20min Z1 airdyne

228 cals, 150 avg watts

Back feels 60% better already

60min mobility 

12/26/13

A. Deadlift - build to heavy TnG triple; rest as needed

Did 3s of 315, 345, 365, 385, 400

400 was right on, goal was 385. Did 400 without a belt. With a belt could do more I think.

+

EMOM for 12min

Odd - TnG Deadlift x 3 @ 75-80% of "A"

320

Even - S2O x 5 @ 135-155# (if needed, sub dips x 10-12)

155

This was good work. Low back was tight from 400. Did all PP

+

B. GHD Back Extension - 3x 30 reps for time; rest 2min

Did this, had a back extension machine. It wasn't horizontal like a ghd, was inclined, better than nothing. Holy erectors.

R1: 57.4 UB 

R2: 51.7 UB

R3: 46.9 UB 

12/23/13

Mixed aerobic warm-up: 20min of constant movement @ Z1 level

+

10 Rounds for time:

10 Burpees

10 Alt DB Snatches @ 55#

20 Double-unders

Time: 20:42

Held under 2 min pace thru 5 sets, 6th set was 2:40, then I held 2 min for rest. That 6th set killed my time. UB on al burpees and snatch, 4 UB sets of dus.

+

Cyclical aerobic cool-down: 10-15min as neeeded

12/22/13

A. Front Squat - build to heavy single; rest as needed

265 with no belt. Gym didn't have belt and I didn't want to go any higher without one. That felt heavy. No Oly shoes.

B. Front Squat - 5 reps on the minute for 10min @ 65% of "A"

175 for all sets UB. Focused on heels and splay.

C. C2B Pull-up - 3 x AMRAP UB sets of 5 in 3min, 20 double-unders on the top of every minute; rest 5min b/t sets

R1: did 3,2,1 rounds by minute. Brought my rope on trip but left at house today so had to use crappy gym rope which slowed me. Pull up bar was cross bar of nautilus rack so couldn't buttertard well cuz my feet would touch.

R2: 3,2,1 and 4 into a 2nd

R3: 3,2,2

12/20/13

2x @ 85%

Row 2000m (1:58 pace)

100 Double-unders

Row 1000m (1:51 pace)

75 Double-unders

Row 500m (1:36 pace)

50 Double-unders

R1:

R2:

All paces are 85% of PR time for given distance.

12/19/13

4 rft:

200m sandbag carry 60#

10 front squat 175#

200m run

30 wallball UB 20#

Time: 23:03

R1: 4:34

R2: 10:06

R3: 16:17

R4: 23:03

Did front squats all 5,5

All WB UB

Walked last half of 3rd and full 4th sandbag carry

This was tough, lungs more than anything. Squats were hardest part.

12/17/13

A. Power Snatch - 3 x 10 for time @ 165#; rest 4min b/t sets

R1: 3:40, missed 3,6,9,10 first attempts. Pissed.

R2: 2:25, no misses. 2 every 30 sec.

R3: 1:59, no misses. 5 each minute.

B. Muscle-up - AMRAP UB Sets of 2 in 4min

15 sets (30). Went out too hard, did 5 sets in first minute. Goal was 20 sets.

C. C2B Butterfly - AMRAP UB Sets of 5 in 6min

Goal was 18 sets. I hit 17. One every 20 sec. Missed one set in the 4th minute.

12/16/13

A. Split Jerk - build to 1RM; rest as needed

Hit 260 on 3rd try. 15 pound PR. Missed 265 3x because I am not dropping enough and can't press it out.

B. Back Squat - Build to 3RM; rest as needed

300

The last rep here was tough. 

12/14/13

A. RDL @3011 - 4 x 5-6 (moderate); rest 90sec

205, should've gone heavier

B. Walking Lunge - 4 x 24 steps @ 115; rest 90sec

Good stuff

+

3x

7min AMRAP@ 85%

Row 250m

10 BJ @ 20”

10 Burpees

Rest 2min b/t rounds

R1: 3+155m

1:55.5 row pace. Avg hr: 161, max 172/min 118, cal 145

R2: 3+161m

1:55.4 row pace. Avg hr: 164, max 175/min 116, cal 150.

R3: 3+178m

1:55.0 row pace. Avg hr 166, max 177/min 116, cal 153.

This was good work. I felt strong and even throughout.

12/13/13

A. Squat Snatch - build to 1RM; rest as needed

Hit 195 on 2nd try. Missed 200 4x. Getting it back there well, just need left elbow to lock out like a man.

+

7 Rounds:

Squat Clean - 1.1.1.1.1 @ 205

Rest 45sec

Jerk - 1.1.1.1.1 @ 205

Rest 2min

This was tough, the last 2 reps on each every set were rough. Push jerked first 3 reps then split the rest.

+

15-12-9

OHS @ 95

HSPU

Time: 6:40

UB OHS, hspu were 8,7 then 4,4,4 then 3,2,2,2. 

12/11/13

A. Power Snatch - 5 x 2.2.2.2 @ 165#; rest 20sec + 3min

Had 5 misses total. 3 in first set out front. Bad.

B. Muscle-up - 3UB E30s for 12 sets

No prob. Last rep on last two sets I needed to kip the dip.

C. C2B Butterfly - 5UB E30s for 14 sets 

No prob except form

12/10/13

A. Squat Clean - build to 1RM; rest as needed

245# 

Failed 255 2x. Hit it last week. Travel and poor sleep are the difference this week.

B. Back Squat - 5 x 6 @ 90% of 5RM; rest 90sec

255

Last 2 reps were tough each. Cutting rest between makes a big difference in difficulty

C.PPx1+SJx3 - build to max of complex; rest as needed

215

New PP PR. Tried 225 twice and couldn't pp it.

D. 2arm DB Neutral Girp Press - 5 x 5-6; rest as needed

60#

This is the best it's felt so far. All 6s UB

12/8/13 road wod 15

100 jumping jacks,

75 air squats,

50 push ups,

25 burpees

Time: 7:17

Jj and squat UB. Push ups 20,10,4x5. Burpees UB

12/6/13

A. RDL - 4 x 5-6 (moderate); rest 90sec

185, 205x3

This was a good stretch.

B. Walking Lunge - 4 x 24 steps @ 105; rest 90sec

No prob, full quads

+

3x

6min AMRAP@ 85%

Row 250m

10 Burpee BJ @ 20”

10 T2B

Rest 2min"

R1: 2+6 bbj

R2: 2+5 bbj

R3: 2+250 row

All UB Except last set of toes to bar I broke four times.

12/5/13

A. Squat Snatch - build to 1RM; rest as needed

Hit 200 and lost 205 behind me, almost had it, instead it hit me in the SIJs and twisted my ankle.

+

EMOM for 20min

O- 3 x Squat Cleans @ 205#

E- 3 x Jerk @ 205#

+

EMOM for 20min

O- 5 x OHS @ 135

E - 5 x HSPU

Didn't do EMOMs cuz of ankle and knee weird feelings. Did below instead:

20 min airdyne

30 sec 50%

30 sec 85%

Avg watts 246

Cals 354

Held an 85% avg of 379 watts

50% avg of 120 watts

12/3/13

A. Power Snatch - 4 x 2.2.2.2 @ 165#; rest 20sec + 3min

This was great. Could feel good reps and sloppy reps. All singles. Only missed one attempt, the last rep on the 3rd set, so pissed. Caught it out front an lost it.

B. Muscle-up - 2UB E30s for 16 sets

All UB no prob

C. C2B Butterfly - 5UB E30s for 13 sets

UB no prob but got more tarded as time went

12/2/13

A. Squat Clean - build to 1RM; rest as needed

255

Moved to 265 and couldn't get elbows thru fast enough

B. Back Squat - 5 x 5 @ 90-95% of 5RM from last week; rest 90sec

255x2, 260, 265, 270

This was good work. Last 2 on last 2 sets were tough

C.PPx2+SJx3 - build to max of complex; rest as needed

205

This was good. Did 205x2 for PP, that's a new PR. My old 1rm was 205.

D. 2arm DB Neutral Girp Press - 4 x 5-6; rest 60sec

60#

11/30/13

5 Rounds:

3 Strict Muscle-ups

3 Deadlift @ 305#

7 Kipping C2B

7 KBs @ 70#

Time: 9:31

I did the first 3 rounds in 4:40, the last 2 took 4:50. Muscle ups on 4th set took me 1:20. Fail, strict, strict, fail, kip. Kipped whole last set.

Did first 3 rounds UB, broke MU as described in final two rounds. C2b were 4,3 then 3,2,2.

EMOM for 18min

O- 5 x OHS @ 135

E - 5 x HSPU

OHS UB. Strict hspu thru 2 of 6th set, kip rest

11/28/13

A. Good Morning - 3 x 5-6 (moderate); rest 90sec

125

B. Walking Lunge - 3 x 24 steps @ 105; rest 90sec

No prob

+

3x

5min AMRAP@ 85%

Run 200m

10 Burpee BJ @ 20”

10 KB Swings @ 53

Rest 2min b/t rounds

R1: 2+4 bbj

R2: 2+6 bbj

R3: 2+1 bbj