10/1/14

Competitor WOD

15 min AMRAP

5 hang power cleans 155#

10 box jump 24"

15 wall ball 20#

Rounds: 8+5+10+4

This was fun. Did all ub except broke 1-2x quick on last 3 rounds of BJ. Rest between movements. A little too much. 

9/2/14

10min Airdyne @ Z1

...

5min AMRAP @ 90%

10 Snatches @ 75#

10 Burpees

R1: 4+7 snatch all ub

R2: 3+8 burpee all ub

...

10min Airdyne @ Z1

...

5min AMRAP @ 90%

10 Deadlift @ 155#

10 Box Jumps @ 24""

R1: 6+1 dl, rebound all

R2: 5+3 dl, jump up step down all

x2

(60min of continuous movement)

This was tough and hot! No shoulder/neck pain. 

8/27/14

IS Strength

A. Push Jerk - build to tough TnG 5; rest as needed

95, 115, 135, 135, 135

I'm encouraged by this. No pain, right trap feels a little tight but no pain.

B. Clean & Jerk - AMRAP UB TnG reps @ 80% of "A"; rest 4min x2

8x95, 5x115, 5x115

Reps felt good. No pain. Just wanted to test it a little today, not push it at all. This really light work helped a lot on technique focus, ESP on jerks

+

For time:

15-10-5

UB Deadlift @ 245#

Box Jump @ 24"

Rest 10min

x2

R1: 2:18

R2: 2:34

Worse than it look on paper. 10 set of box jumps sneaks up on u

7/29/14

Today is a single bit I have the girls and snuck in over Kate's lunch to hit the wod piece. I know the strength is more important but since it takes longer I chose the wod. I'll try and get back for strength tonight.

Plus I haven't eaten since 8am, it's 1.

7min AMRAP @ 85%

200m Run

10 DL @ 135#

5 Burpees over the bar

Rest 5min

R: 4+120m

+

7min AMRAP @ 90%

15cals Airdyne

15 Box Jumps @ 24" (step-down)

Rest 5min

R: 5+8 cals

+

7min Row for max distance

Dist: 1943m, ouch glutes

6/6/14

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

255

Caught 260 but couldn't stand. 265 was PR in January

B. Front Squat - build to 1RM; rest as needed

285, 5# PR

+

10 Rounds for time

10 Burpees

10 Box Jumps @ 24"

Target: 9:30 or faster

Time: 10:29

1st round was 47sec. At 5 rounds was at 4:47. Hit 9:25 at finish of round 9. Calves got tight!

5/21/14

15-9-6

Power Clean @ 115#

Burpee

Rest 8min

Time: 2:36 ub

+

15-9-6

Deadlift @ 185#

Box Jump

Rest 8min

Time: 1:42 ub

This felt great! No back issue at all. All rebound.

+

Row - 1000m for time

*this is max power/speed work - hit it hard!

Gym closed for regional, no access to rower.

5/15/14 am

Airdyne - 10min

+

EMOM for 16min

Odd - Airdyne @ moderate aerobic effort

Even - 5 STOH @ 115 + 7 DL @ 115 + 9 Box Jumps @ 24""

This was fun. Finished in 28-32sec each round. Best I've felt on BJ in a long time. No back pain. Focused on arms and upright torso throughout. All rebound.

5/1/14 am

Airdyne - 10min @ Z1

+

EMOM for 14min

Odd - Airdyne @ moderate aerobic effort

Even - 10 KB Swings + 7 HRPU + 5 Box Jumps @ 24""

*145-160bpm on Odd / Spike on Even

Used 79#

3/5/14

Airdyne - 4min @ 80% effort
Rest 3min

256 watts, 75 cal
+
6min AMRAP @ 85%
5 Power Cleans @ 135#
9 TTB
12 Wallball
Rest 4min

R: 4+6 wallball. It was written to do 12 wallball but I forgot and did 15 every set. So I would've been 5+ rounds. Did all UB.

+
6min AMRAP @ 85%
6 Burpees over the bar
9 Deadlift @ 135#
12 Box Jumps @ 24"
Rest 5min

R: 4+6 burpee. First set of BJ I messed up rhythm a couple times but rest was all UB. Low back tightened up.

+
Row - 4min @ 80% effort

1074m, 1:51.7 pace

2/19/14

6:45am

21-15-9

Hng Power Clean @ 135#

C2B

Rest 15min

Time: 4:59

R1: 13,8 and 7,7,7

R2: 5,5,5 and 5,4,4,2

R3: 4,5 and 2,2,1,4

This was a lot harder gripper than I thought it'd be. Didn't think I'd die on c2b that fast.

+

21-15-9

Deadlift @ 225#

HR Push-up

Rest 15min

Time:  3:10

UB on all. Holy pec insertion!

+

21-15-9

S2O @ 135#

Box Jump

Time: 6:45

R1: 12,7,2 and 21 with 5 rests at top

R2: 6,5,4 and 7,8

R: 5,4 an 9

This was slower than I wanted. Too many break on 21 BJ. Back didn't hurt after though.

1/10/14

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

Hit 255 easy. Caught 265 on 4th attempt, just missed lockout overhead

Would've been 10# PR

+

5 Rounds for time

5 Deadlift @ 225

5 Box Jumps @ 30"

5 HSPU

Time: 4:27

Goal was sub 3. Had 2 no rep hspu and came off the wall on 3 of 5 sets because I fell, not because I needed a rest.  DL and box jump UB.

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.

11/12/13

A1. Wtd. Ring Dip - build to 1RM; rest as needed

132, this is a PR. I don't have a previous 1RM but whatever it was, I just crushed it. The only previous record I have is 5x5 w 26#.

A2. Wtd. Pull-up - build to 1RM; rest as needed

117, this is down 9# from my pr on 8/29/13.

B. Strict Muscle-up - 6 x 4; rest 90sec

All UB. This was good.

C1. C2B Pull-up - 5 x 12 for time; rest 45sec

15sec every round except 14 on last

C2. Ring Dip - 5 x 12 for time; rest 45sec

13 sec every round except 12 on 3rd and 14 on last

+

7 Rounds @ 85%

14 Deadlift @ 155#

14 Box Jumps @ 20”

Time: 8:17

UB on all DL, only broke on box jumps cu lost balance.

Felt low back some but not like I expected. Started to feel what "right" should feel like.

**Focus on eccentric mechanics on DL & “dropping” hips back before leaving the box

10/19/13

15min AMRAP

400m Run

30 Wallball

15 Pull-ups

Rest 10min (20g carbs + 10g bcaa)

3+16 wallball

This felt better than I thought it would after last night. Did wb 15,15 all rounds except final did 16 to the whistle.

Avg hr 164, max 170/119, cals not sure it didn't record

+

500m Row

15 Thrusters @ 95#

15 T2B

15 Box Jumps @ 24”

Rest 10min (20g carbs + 10g bcaa)

2+7 t2b

This was as bad as anticipated. Started feeling low back on first set of t2b.  Ha to step down all box jumps.

Avg hr 162, max 175/122, cals 315

+

20cals Airdyne

5 Muscle-ups

20 Walking Lunge Steps @ 95#

20 Alt. DB Snatches @ 50#

2+20 lunge steps

This wasn't bad. Snatch we're worse part cuz low back fatigue. Forgot to start my watch on this one.

9/14/13 vitality mock competition

Workout #1
Clean and jerk - build to a max in 10 min
Rest exactly 5 minutes

Tied PR of 255

Workout #2
5-4-3-2-1
Power clean and jerk 205#
Burpee muscle up (set ring height to 8 inches above standing reach)

Rest as needed (30-60 min minimum)

Time: 8:30, c&j felt heavy

For time:
40 hspu
20 squat clean 135#
Run 1 mile
20 hspu
10 squat clean 135#
Run 800m
10 hspu
5 squat clean 135#
Run 400m

Time: 29:23

Did 40 hspu in 4:32, 20 squat clean at 8:32, came in mile at 16:57.

Rest 1-2 hours

7-->1
Deadlift 315#
Box jump 30#
OHS 135#

Time: 9:12

Went UB on 7, 3/3 on 6, 1,1,3  on DL for 5, UB on rest

8/12/13

AM

Choice Cyclical - 25min @ Z1

+

Mobility - 20min

 

PM

A. Squat Clean & Push Jerk - 20min technique work + build to heavy for the day

135, 155, 175, 185, 205, 215, 225, 235

This is a 20# PR for push jerk. My split jerk needs work cuz it's only 10# more.

B. BB Front Rack Reverse Walking Lunge - 3 x 20 steps; rest 2-3min (heavy)

95, never done these. This was a good movt

C. Perfect Position Strict HSPU - 30 reps not for time

All 3s til end then 2x2

+

EMOM for 14min

Odd - KB Swing - 8-12 tough reps

79 all 10s UB

Even - Push Jerk 8-12 tough reps

135 all 8s UB

+

EMOM for 14min

Odd - Rebounding box jumps - 3-4 @ 30” (pause 2-3sec at the top of each rep)

Even - Kipping Ring Dips @ 22x1 - 5-6 (hold tempo, explode from bottom)

This was another good shoulder day

7/6/13

Saturday 130706

4 Rounds @ 70-80-90-100% record each round time, descend times by round

15 Deadlift @ 225

15 Box Jumps @ 30”

400m Run

Rest 5min b/t rounds

R1: 3:37.7 (5,5,5)

R2: 3:31.5 (6,5,4)

R3: 2:58.6 (8,7)

R4: 2:32.5 UB