Monday, December 30, 2013

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

Sunday, December 29, 2013

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.

Saturday, December 28, 2013

12/28/13

20min Z1 airdyne
228 cals, 150 avg watts
Back feels 60% better already

60min mobility 

Thursday, December 26, 2013

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 

Monday, December 23, 2013

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

Saturday, December 21, 2013

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

Thursday, December 19, 2013

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.

Tuesday, December 17, 2013

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.

Monday, December 16, 2013

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. 

Saturday, December 14, 2013

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.

Friday, December 13, 2013

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.

+
OHS @ 95
HSPU

Time: 6:40
UB OHS, hspu were 8,7 then 4,4,4 then 3,2,2,2. 

Wednesday, December 11, 2013

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




Tuesday, December 10, 2013

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

Sunday, December 8, 2013

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

Friday, December 6, 2013

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.

Thursday, December 5, 2013

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

Tuesday, December 3, 2013

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


Monday, December 2, 2013

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#

Saturday, November 30, 2013

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

Wednesday, November 27, 2013

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