Session 1:
A.
9a : Team WOD - 2 men 2 female
Men
20 Muscle Ups (while partner holds 225#)
60 Wall Ball (while partner holds chin over bar)
100' Buddy & 100# DB Carry
40 Box Jumps - alternating (24)
100' Buddy & 100# DB Carry (opposite person)
2 Muscle Ups (1 each)
Then woman go,
20 Muscle Ups
60 Wall Ball (14) - (partner , chin over bar)
100' Buddy & 70# DB Carry
40 Box Jumps - alternating
100' Buddy & 70# DB Carry (opposite person)
2 Muscle Ups (1 each)
***25 Min Cap
Did first half with Chris Bernard. Went pretty well. Felt good on MU, got 9 in a row and came off so I wouldn't be crushed for the rest of the workout.
Rest 15 min
Session 2:
A. Strength Focus - (weakness #1)
-Back Squat 265x5, 275x3, 285x1, 295x1
Felt really good today. Changed up the squat a bit and stayed a little more forward than normal. Will continue on with this and see how it goes.
B. Use 65-70% of Jerk Ladder Max
AMRAP 3 - Sqt Clean, to Overhead
- used 165 but lost count of reps. Got around 10
Rest 3 min
AMRAP 2
Sqt Clean Thrusters - KB's (53/35)
- no damn clue how many. Lost count early. First set was 10. Lost count after that.
C. Sleds w/ 90# on it. Intervals with B and chase for 16 mins. Legs were on fire.
Monday, April 15, 2013
041213
A. Snatch 1RM for Day (squat)
-180 new PR. Felt good. Had to consciously move the feet. Was close to 185. Soon!!
B. few sets of Doubles
C. 1RM Power Snatch
D. FS - 4x2 @22X1
-Hit 245x2. Felt good but was tough.
2)
A. Lactate Endurance Tester
15 Hang Power Cleans (135/95)
400m Run
15 Hang Power Cleans
-Time - 2:40
B. 10 min Recovery AD - Z1
-felt good and kept it @ or over 60 rpm
C. :45 On :15 Off x 3
1. HSPU
2. FS 185# from floor
3. Box Jumps 30/24
-score 103 reps
Did c because wouldn't be working out Saturday. Wanted a little extra volume.
* lighter volume today, prepare for tomorrow.
-180 new PR. Felt good. Had to consciously move the feet. Was close to 185. Soon!!
B. few sets of Doubles
C. 1RM Power Snatch
D. FS - 4x2 @22X1
-Hit 245x2. Felt good but was tough.
2)
A. Lactate Endurance Tester
15 Hang Power Cleans (135/95)
400m Run
15 Hang Power Cleans
-Time - 2:40
B. 10 min Recovery AD - Z1
-felt good and kept it @ or over 60 rpm
C. :45 On :15 Off x 3
1. HSPU
2. FS 185# from floor
3. Box Jumps 30/24
-score 103 reps
Did c because wouldn't be working out Saturday. Wanted a little extra volume.
* lighter volume today, prepare for tomorrow.
041013
A. Skill: Muscle Up Work - Rings / Bar
*use # if the MU is not an issue + DB Snatch Practice. Get comfortable with the movement - 10 min
30# mu.
B. L Sit Holds - accumulate 1 min from rig, 1 min on Pbars, 1 min with 1 more variation ; ie: floor, rings, change grip etc
C. HS Walk Practice - 5 min
D. AMRAP 5 - Thrusters
95/63 x12
135/93 x12
165/108x12
195/123 x12
Etc
Got through 1 @ 165
Rest 5
5 min To establish 1RM Thruster at this Point
Got 195 but back was still unstable as usual at the top. Locked out fine but find go any higher.
E. EMOM: x 20
Odd: Pistols x 8-12
Even: C2B 6-8
Did this during kids class in their transitions
F. Recovery Row - 7 min at 2:10/2:20 Pace
*use # if the MU is not an issue + DB Snatch Practice. Get comfortable with the movement - 10 min
30# mu.
B. L Sit Holds - accumulate 1 min from rig, 1 min on Pbars, 1 min with 1 more variation ; ie: floor, rings, change grip etc
C. HS Walk Practice - 5 min
D. AMRAP 5 - Thrusters
95/63 x12
135/93 x12
165/108x12
195/123 x12
Etc
Got through 1 @ 165
Rest 5
5 min To establish 1RM Thruster at this Point
Got 195 but back was still unstable as usual at the top. Locked out fine but find go any higher.
E. EMOM: x 20
Odd: Pistols x 8-12
Even: C2B 6-8
Did this during kids class in their transitions
F. Recovery Row - 7 min at 2:10/2:20 Pace
Wednesday, April 10, 2013
04092013
730a
Went for a 5k+ run. Kept a pretty good pace. Felt good to get on the road.
11a
Clean and Jerk
- heavy singles for day 95, 135, 165, 185, 195, 205
Complex - 1 RM of squat clean/front squat x2/jerk
135, 165, 185, 195
1p
AMRAP 7
3 power cleans 205#
5 hspu - 45# and abmat
7 box jumps - 40"
3 full rounds. Waited too long before warmup and wod starting and 225 clean wasn't happening. Dropped to 205 and lost about 50 seconds in the weight changeover.
Rest 5 mins
1k row
30 ghd sit-ups
60 walking lunges
Time - 6:49
Felt really good in the second one and with both wods overall. Quads def felt smoked in the second one. Low back was a little tight after first one.
Went for a 5k+ run. Kept a pretty good pace. Felt good to get on the road.
11a
Clean and Jerk
- heavy singles for day 95, 135, 165, 185, 195, 205
Complex - 1 RM of squat clean/front squat x2/jerk
135, 165, 185, 195
1p
AMRAP 7
3 power cleans 205#
5 hspu - 45# and abmat
7 box jumps - 40"
3 full rounds. Waited too long before warmup and wod starting and 225 clean wasn't happening. Dropped to 205 and lost about 50 seconds in the weight changeover.
Rest 5 mins
1k row
30 ghd sit-ups
60 walking lunges
Time - 6:49
Felt really good in the second one and with both wods overall. Quads def felt smoked in the second one. Low back was a little tight after first one.
Monday, December 10, 2012
Mon 12-10-2012
Mon Dec 10, 2012
Snatch EMOM x 20 mins
95x3x3mins, 105x3x3 mins, 115x2x2 mins, 135x1x5 mins, 140x1x4 mins, 145x1x3
Missed a few at 135, 140, & 145 so I had to redo them within the minute. Pulls felt good but the catch felt very unstable. Shoulders weren't solid when the bar was being received in the bottom...lazy!!
Hspu - 2x45# plates and 1 abmat
Got 5, 4, 3, 2 for my sets on these. After I failed I dropped a set of 45's to only 1 set of plates (thanks to Jordan for making that quick) and finished the rest of my reps. Last set was 5 on only 1 set of 45's
EMOM x 10 mins
5 Power cleans 155#
Ring dips
Finished all power cleans and ring dips within 22 seconds for the first 8 rounds kipping the ring dips. Did the last 2 sets strict and finished rounds within 24 seconds. Kip felt amazing tonight.
AMRAP 10
350m row
10 wall balls 30#
20 abmat sit-ups
This one was tough. Went out of the gate a little too hard on the first row and paid for it the rest of the workout. Wall balls were tricky once that sucker got wet. Sweat + 30# wall ball= no fun. Power clean Wod def didn't help this one be any easier
Score - 3 Rounds
3 rounds
10 GHD sit-ups
35 DU's
Ghd sit-ups hurt my back like always. More strength work needed there. Add it to the list!!
3 rounds
30 second wall sit
800m run
Felt great on the run tonight. Lungs were strong. Legs got a bit tired but pushed through and felt great after. Recovery was quick as it has been lately.
Snatch EMOM x 20 mins
95x3x3mins, 105x3x3 mins, 115x2x2 mins, 135x1x5 mins, 140x1x4 mins, 145x1x3
Missed a few at 135, 140, & 145 so I had to redo them within the minute. Pulls felt good but the catch felt very unstable. Shoulders weren't solid when the bar was being received in the bottom...lazy!!
Hspu - 2x45# plates and 1 abmat
Got 5, 4, 3, 2 for my sets on these. After I failed I dropped a set of 45's to only 1 set of plates (thanks to Jordan for making that quick) and finished the rest of my reps. Last set was 5 on only 1 set of 45's
EMOM x 10 mins
5 Power cleans 155#
Ring dips
Finished all power cleans and ring dips within 22 seconds for the first 8 rounds kipping the ring dips. Did the last 2 sets strict and finished rounds within 24 seconds. Kip felt amazing tonight.
AMRAP 10
350m row
10 wall balls 30#
20 abmat sit-ups
This one was tough. Went out of the gate a little too hard on the first row and paid for it the rest of the workout. Wall balls were tricky once that sucker got wet. Sweat + 30# wall ball= no fun. Power clean Wod def didn't help this one be any easier
Score - 3 Rounds
3 rounds
10 GHD sit-ups
35 DU's
Ghd sit-ups hurt my back like always. More strength work needed there. Add it to the list!!
3 rounds
30 second wall sit
800m run
Felt great on the run tonight. Lungs were strong. Legs got a bit tired but pushed through and felt great after. Recovery was quick as it has been lately.
Thursday, December 6, 2012
Wed 12-05-2012
WOD: 4x Through
1 min Cal Row
Rest :15 seconds
:45 Sec KB Swing (53/35 – 70/53)
Rest :15 sec
Rest 1 Min
AMRAP 1
T2B
Rest 1 min
AMRAP 2
Burpee plate jumps (comp standard)
Score: 78, 52, 26, 34
Row/kb was tough. More winded than muscle fatigue which I wasn't expecting. Felt pretty good during the t2b but was still tired. Burpees started off with 18 straight then tapered off as I got tired.
Weightlifting Wednesday
Clean: 135x5, 185x3, 225x2, 245xF, 245x1, 252x1 (pr), 255xF, 255xF, 255xF
Front squat: 135x10, 185x8, 225x5, 245x3, 255x2, 265x1 (pr), 275x1 (pr)
1 min Cal Row
Rest :15 seconds
:45 Sec KB Swing (53/35 – 70/53)
Rest :15 sec
Rest 1 Min
AMRAP 1
T2B
Rest 1 min
AMRAP 2
Burpee plate jumps (comp standard)
Score: 78, 52, 26, 34
Row/kb was tough. More winded than muscle fatigue which I wasn't expecting. Felt pretty good during the t2b but was still tired. Burpees started off with 18 straight then tapered off as I got tired.
Weightlifting Wednesday
Clean: 135x5, 185x3, 225x2, 245xF, 245x1, 252x1 (pr), 255xF, 255xF, 255xF
Front squat: 135x10, 185x8, 225x5, 245x3, 255x2, 265x1 (pr), 275x1 (pr)
Wednesday, December 5, 2012
Tues 12-04-2012
5 min max cal row
2:30 rest
4 min max DU's
2 min rest
3 min max box jumps 42"
1:30 rest
2 min max dumbbell snatch 80#
1 min rest
1 min max deficit hspu 45's
100 cals, 257 DU's, 37 box jumps, 12 snatches, 11 hspu
Everything in this whole workout felt great. Row was the only thing a little bit tough on the legs but didn't really feel too beat up at all. Did sets of 50 on the DU's and got them all unbroken. Last set got 57. Box jumps had a very short cycle time and felt good. Snatches got me a little winded as the rest period was shorter and hspu felt pretty good. Would have gotten more but kept falling off the damn wall.
AMRAP 5
200m Run
5 Ring Dips (light weight)
Rest 3 min
AMRAP 5
5 Burpee Box Jumps
30 Double Under
Rest 3 min
AMRAP 5
200m Run with #
10 Pull-ups
Rest 3 min
AMRAP 5
10 GHD Sit-ups
50′ bear Crawl
5 T2B (Strict if possible)
Scores : 4, 5+3, 3+4, 3+11
Felt good for this entire workout. Hips were a little tired in the weighted run but didn't really affect me until the strict t2b
Another great day.
2:30 rest
4 min max DU's
2 min rest
3 min max box jumps 42"
1:30 rest
2 min max dumbbell snatch 80#
1 min rest
1 min max deficit hspu 45's
100 cals, 257 DU's, 37 box jumps, 12 snatches, 11 hspu
Everything in this whole workout felt great. Row was the only thing a little bit tough on the legs but didn't really feel too beat up at all. Did sets of 50 on the DU's and got them all unbroken. Last set got 57. Box jumps had a very short cycle time and felt good. Snatches got me a little winded as the rest period was shorter and hspu felt pretty good. Would have gotten more but kept falling off the damn wall.
AMRAP 5
200m Run
5 Ring Dips (light weight)
Rest 3 min
AMRAP 5
5 Burpee Box Jumps
30 Double Under
Rest 3 min
AMRAP 5
200m Run with #
10 Pull-ups
Rest 3 min
AMRAP 5
10 GHD Sit-ups
50′ bear Crawl
5 T2B (Strict if possible)
Scores : 4, 5+3, 3+4, 3+11
Felt good for this entire workout. Hips were a little tired in the weighted run but didn't really affect me until the strict t2b
Another great day.
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