For time:
20 back squats (185)
400m run
20 KBS (70)
400m run
20 STOH (135)
400m run
20 wall ball
400m run
20 C2B pullups
400m run
20 box jumps (24)
400m run
DB squat cleans (45)
400m run
24:19
Ugh. Just ugh
Monday, September 29, 2014
Friday 9/26/14
A. 1 up to 10 for time:
Deadlift (255)
STOH (165)
Squat Clean (135)
B1. GHD Situps 3x15
B2. C2B pullups 3x15
DNF after the round of 9 deadlifts. My lower back seized up pretty bad, so I felt it best not to finish. I did jerks instead of bench because bench hurts my left shoulder. I will probably end up modifying things for a while to work around it.
Deadlift (255)
STOH (165)
Squat Clean (135)
B1. GHD Situps 3x15
B2. C2B pullups 3x15
DNF after the round of 9 deadlifts. My lower back seized up pretty bad, so I felt it best not to finish. I did jerks instead of bench because bench hurts my left shoulder. I will probably end up modifying things for a while to work around it.
Wednesday 9/24/14
1RM Snatch 215, 225F
The pull feels really strong. I have no problem getting under it, but I'm really weak in the catch.
The pull feels really strong. I have no problem getting under it, but I'm really weak in the catch.
Monday 9/22/14
A. 2 rounds for time: 10:31
20 box jumps (30)
5 muscle-ups
30 box jumps (24)
5 muscle-ups
40 box jumps (20)
5 muscle-ups
B. 8 minutes for max reps:
2 min Clusters (195) 9
2 min Clusters (175) 8
2 min Clusters (155) 8
2 min Clusters (135) 9
20 box jumps (30)
5 muscle-ups
30 box jumps (24)
5 muscle-ups
40 box jumps (20)
5 muscle-ups
B. 8 minutes for max reps:
2 min Clusters (195) 9
2 min Clusters (175) 8
2 min Clusters (155) 8
2 min Clusters (135) 9
Monday, September 22, 2014
Saturday 9/20/14
9/11 WOD:
11 Power Cleans (165)
11 C2B Pullups
11 DB Burpee Thrusters (40)
11 Wt Lunges (40, each leg)
11 Burpee Pullups
11 Deadlifts (165)
11 Wall Walks
11 DB Snatch (40, each arm)
11 Split Jerks (165)
9:10.... should have waited that 1 extra second, how disrespectful of me :/
11 Power Cleans (165)
11 C2B Pullups
11 DB Burpee Thrusters (40)
11 Wt Lunges (40, each leg)
11 Burpee Pullups
11 Deadlifts (165)
11 Wall Walks
11 DB Snatch (40, each arm)
11 Split Jerks (165)
9:10.... should have waited that 1 extra second, how disrespectful of me :/
Friday 9/19/20
EMOTM 15:00-
1-Row 12 cal
2-6 OHS@95#
3-6 SDHP@95# then 6 Burpees over bar
Was supposed to go to 30 min, but my shoulder was hurting on OHS and burpees, so I switched to a 10 min AMRAP of 10 cal row, 10 power snatch, 10 sdhp and 10 t2b.
1-Row 12 cal
2-6 OHS@95#
3-6 SDHP@95# then 6 Burpees over bar
Was supposed to go to 30 min, but my shoulder was hurting on OHS and burpees, so I switched to a 10 min AMRAP of 10 cal row, 10 power snatch, 10 sdhp and 10 t2b.
Wednesday 9/17/14
A1. Ring Rows 6x8 (hold at top, slow negative, explode up)
A2. Ring Pushups 8x12 (slow negative, then explode up; feet on box)
B. EMOTM 10:00-
7-10 Wall Ball
1 Power Clean @ 245#
A2. Ring Pushups 8x12 (slow negative, then explode up; feet on box)
B. EMOTM 10:00-
7-10 Wall Ball
1 Power Clean @ 245#
Monday 9/15/14
A1. Snatch Pull 6x2@195-215#
A2. Handstand practice
B. "Tosh Sprints" 3 Rounds for time: 25:14
200m Run; Rest 1:1
400m Run; Rest 1:1
600m Run; Rest 1:1
Not sure if I rested exactly 1:1. This felt like death. This whole week of workouts just didn't feel good. Possibly because my allergies are awful and I've been taking Benadryl.
A2. Handstand practice
B. "Tosh Sprints" 3 Rounds for time: 25:14
200m Run; Rest 1:1
400m Run; Rest 1:1
600m Run; Rest 1:1
Not sure if I rested exactly 1:1. This felt like death. This whole week of workouts just didn't feel good. Possibly because my allergies are awful and I've been taking Benadryl.
Thursday 9/11/14
A. 1RM Squat Snatch 215, 225F (almost!!!!)
B. For Time: 6:22
50 Box-Facing Jump Overs
40 C2B Pullups
30 Thrusters (135#)
B. For Time: 6:22
50 Box-Facing Jump Overs
40 C2B Pullups
30 Thrusters (135#)
Wednesday 9/10/14
A. AMRAP 7:00- 5+1 cln
5 Cleans (225#)
10 Alt Pistols
25 D-U
B1. Push Press 5x5 165-175-175-185-195
B2. Wt Pullup 5x5 70-70-75-80-85
5 Cleans (225#)
10 Alt Pistols
25 D-U
B1. Push Press 5x5 165-175-175-185-195
B2. Wt Pullup 5x5 70-70-75-80-85
Monday 9/8/14
A1. 8 x High hang squat snatch x 2 @ 135#
A2. 8 x 2 back squats @ 245# (pause and explode up)
B. 1 Mile Run 5:50
A2. 8 x 2 back squats @ 245# (pause and explode up)
B. 1 Mile Run 5:50
Tuesday, September 9, 2014
Thursday 9/4/14
A. EMOTM 21:00-
1-2 Squat Snatch (145-165#)
2-2 Front Squats (245-275#)
3-3-5 Muscle Ups
B. 3 Rounds NFT:
15 Jerks (135#)
15 GHD Situps
15 Burpees
Still not feeling well. I wasn't able to hit any other workouts this week.
1-2 Squat Snatch (145-165#)
2-2 Front Squats (245-275#)
3-3-5 Muscle Ups
B. 3 Rounds NFT:
15 Jerks (135#)
15 GHD Situps
15 Burpees
Still not feeling well. I wasn't able to hit any other workouts this week.
Tuesday 9/2/14
A. AMRAP 5:00- 4+1 T2B
5 Deadlifts (275#)
7 T2B
9 Wall Ball
-rest 3 min-
AMRAP 3:00- 4+4 HSPU
4 Strict HSPU
8 KBS (70#)
B1. 12 UB C2B Pullups x 5
B2. Clean DL + Clean Shrug@275# x 5
5 Deadlifts (275#)
7 T2B
9 Wall Ball
-rest 3 min-
AMRAP 3:00- 4+4 HSPU
4 Strict HSPU
8 KBS (70#)
B1. 12 UB C2B Pullups x 5
B2. Clean DL + Clean Shrug@275# x 5
Monday 9/1/14
A1. High Hang Squat Snatch 8x2@115#
A2. Weighted KB Lunges 8x12@70#
B. 40 Strict C2B Pullups for time 2:37
Feeling sick. Decided it wasn't best to do the runs.
A2. Weighted KB Lunges 8x12@70#
B. 40 Strict C2B Pullups for time 2:37
Feeling sick. Decided it wasn't best to do the runs.
Tuesday, September 2, 2014
Saturday 8/30/14
A. Push Jerk 5x3 185-205-225-235-245
B. Shoulder Tap practice
C. AMRAP 15:00- 6+1 climb
200m Run
1 Rope Climb
5 Power Cleans (235#)
Was supposed to do 215# on the metcon. Oops
B. Shoulder Tap practice
C. AMRAP 15:00- 6+1 climb
200m Run
1 Rope Climb
5 Power Cleans (235#)
Was supposed to do 215# on the metcon. Oops
Thursday 8/28/14
A. Power Snatch->Hang Squat Snatch x 8 135-155-165-165-175-185-185-195
B. 21-15-9: 5:41
Deadlifts (315#)
Box Jumps (30")
B. 21-15-9: 5:41
Deadlifts (315#)
Box Jumps (30")
Tuesday 8/26/14
A. Shoulder Press 15-13-11-9-7-5-3-1@95#, rest 1:1
B. 3 Rounds for time: 6:07
15 Thrusters (115#)
10 Wt Pullups (55#)
C. 50 Weighted Situps (15# DB behind head)
First set of thrusters UB, then 9-6 and 5-5-5
Pullups were 5-5, 5-5, and 5-3-2
B. 3 Rounds for time: 6:07
15 Thrusters (115#)
10 Wt Pullups (55#)
C. 50 Weighted Situps (15# DB behind head)
First set of thrusters UB, then 9-6 and 5-5-5
Pullups were 5-5, 5-5, and 5-3-2
Monday 8/25/14
A. EMOTM 16:00-
1-Hang Squat Snatch->Snatch Balance->OHS @ 135#
2-16 Walking Lunges w/ 55# KB's
B. 400m Sprint x 7; 2 min rest
1:14
1:17
1:16
1:21
1:30
1:28
1:27
1-Hang Squat Snatch->Snatch Balance->OHS @ 135#
2-16 Walking Lunges w/ 55# KB's
B. 400m Sprint x 7; 2 min rest
1:14
1:17
1:16
1:21
1:30
1:28
1:27
Monday, August 25, 2014
Friday 8/22/14
A. Find a heavy Front Squat in 8 min 325
B. Squat Clean 5x2 TnG @ 225-235
C. AMRAP 7:00- 7+6 WB
10 Wall Ball
30 Double Unders
I had 3 misses on the double unders. If I were going max speed I may have managed 8 rounds.
B. Squat Clean 5x2 TnG @ 225-235
C. AMRAP 7:00- 7+6 WB
10 Wall Ball
30 Double Unders
I had 3 misses on the double unders. If I were going max speed I may have managed 8 rounds.
Wednesday 8/20/14
A1. 8x1 Snatches from knee w/ blocks @ 165-175
A2. 8x2 Perfect Deadlifts @ 315#
B. 3 Rounds of "The Chief"
3 min AMRAP/1 min rest
3 Power Cleans (135)
6 Pushups
9 Squats
7+6 Pushups
6+1 PC
5+3 Squats
The part that slowed down most on The Chief was actually the squats. My legs got very fatigued.
A2. 8x2 Perfect Deadlifts @ 315#
B. 3 Rounds of "The Chief"
3 min AMRAP/1 min rest
3 Power Cleans (135)
6 Pushups
9 Squats
7+6 Pushups
6+1 PC
5+3 Squats
The part that slowed down most on The Chief was actually the squats. My legs got very fatigued.
Tuesday 8/19/14
A1. Push Press+Strict HSPU; rest :30
10+3 135
8+4 155
6+5 175
4+6 195
A2. Wt Pullups+Strict C2B Pullups; rest :60
5+5 55
4+6 70
3+7 80
2+8 88
B. 3 RFT: 8:30
10 Power Snatch (135)
10 OHS (95)
20 T2B
Couldn't OHS 135 after the shoulder complex, my shoulders were too tight.
10+3 135
8+4 155
6+5 175
4+6 195
A2. Wt Pullups+Strict C2B Pullups; rest :60
5+5 55
4+6 70
3+7 80
2+8 88
B. 3 RFT: 8:30
10 Power Snatch (135)
10 OHS (95)
20 T2B
Couldn't OHS 135 after the shoulder complex, my shoulders were too tight.
Monday 8/18/14
A. Squat Snatch from pockets -> 2 Snatch Balance x 8 95-115-135x6
B. EMOTM 10:00 - 8 DB Hang Squat Cleans (50# dumbbells)
C. 10 x 200m Sprint; 2:00 Rest
:33
:33
:34
:34
:34
:36
:37
:39
:35
:32
I've been burning up lately from the heat. My recovery felt terrible today.
B. EMOTM 10:00 - 8 DB Hang Squat Cleans (50# dumbbells)
C. 10 x 200m Sprint; 2:00 Rest
:33
:33
:34
:34
:34
:36
:37
:39
:35
:32
I've been burning up lately from the heat. My recovery felt terrible today.
Friday 8/15/14
A. Squat Clean 2-2-2-2-2 225-245-265-275-285
B. 2 Push Jerk -> 2 Split Jerk x 5 185-195-205-215-235
C. "The Carolinas" For Time: 4:11
10-8-6-4-2 HSPU (6" deficit)
4-8-12-16-20 C2B Pullups
B. 2 Push Jerk -> 2 Split Jerk x 5 185-195-205-215-235
C. "The Carolinas" For Time: 4:11
10-8-6-4-2 HSPU (6" deficit)
4-8-12-16-20 C2B Pullups
Wednesday 8/13/14
A. Squat Snatch 2-2-2-2-2 165-175-185-195-205x1
B. Heavy 3-rep Sumo Deadlift 345
C. For Time: 10:07
50 cal Row
25 KBS (70)
20 Burpees
25 cal Row
25 KBS (70)
20 Burpees
15 cal Row
B. Heavy 3-rep Sumo Deadlift 345
C. For Time: 10:07
50 cal Row
25 KBS (70)
20 Burpees
25 cal Row
25 KBS (70)
20 Burpees
15 cal Row
Tuesday 8/12/14
A1. 10->1 Shoulder Press (115#)
A2. 1->10 Weighted Pullup (55#)
B. For Time: 9:37
60 Clean and Jerks (135#)
*At the top of every minute, do 5 toes to bar
A2. 1->10 Weighted Pullup (55#)
B. For Time: 9:37
60 Clean and Jerks (135#)
*At the top of every minute, do 5 toes to bar
Monday 8/11/14
A. 15-12-9: 10:11
Thrusters (165#, squat clean first rep)
100m Farmers Carry (85# dumbbells)
B. 4 Rounds: 1:25/14-1:28/11-1:32/8-1:32/9
400m Run and Max Burpees in 2:00
2:00 Rest
Thrusters (165#, squat clean first rep)
100m Farmers Carry (85# dumbbells)
B. 4 Rounds: 1:25/14-1:28/11-1:32/8-1:32/9
400m Run and Max Burpees in 2:00
2:00 Rest
Monday, August 11, 2014
Saturday 8/9/14
A. Max Wt Ring Dip 125
B. 400m Sled Drag (160#) 11:09
"Drag" is about right. I could only pull that heavy thing about 15m at a time.
B. 400m Sled Drag (160#) 11:09
"Drag" is about right. I could only pull that heavy thing about 15m at a time.
Friday 8/8/14
Each interval is 2:00, rest 2:00 between each...
1) 250m Row + 10 Thrusters (135) + Max C2B Pullups 20
2) 2 Rds "Cindy" + Max Clean and Jerks (135) 11
3) 20 Burpees + Max OHS (135) 12
4) 12 Sqt Cleans (135) + Max HSPU 17
5) Max Squat Snatch (135) 8
6) 400m Run + Max HPC (135) 5
7) 15 Front Squats (135) + Max Muscle-Ups 5
8) 50 Squats + Max Push Jerk (135) 7
9) 50 BJ (20") + Max Deadlifts (135) 2
10) 25 T2B + Max Hang Power Snatch (135) 5
Ugh. I was so hot on this one, after the 4th interval everything went downhill. I felt like I couldn't breath, my skin was so hot. I was barely sweating, so that wasn't good.
1) 250m Row + 10 Thrusters (135) + Max C2B Pullups 20
2) 2 Rds "Cindy" + Max Clean and Jerks (135) 11
3) 20 Burpees + Max OHS (135) 12
4) 12 Sqt Cleans (135) + Max HSPU 17
5) Max Squat Snatch (135) 8
6) 400m Run + Max HPC (135) 5
7) 15 Front Squats (135) + Max Muscle-Ups 5
8) 50 Squats + Max Push Jerk (135) 7
9) 50 BJ (20") + Max Deadlifts (135) 2
10) 25 T2B + Max Hang Power Snatch (135) 5
Ugh. I was so hot on this one, after the 4th interval everything went downhill. I felt like I couldn't breath, my skin was so hot. I was barely sweating, so that wasn't good.
Thursday 8/7/14
4 Rounds for time @ 205#: 11:59
5 UB Power Cleans
3 UB Squat Cleans
40 Pushups
Pushups got really hard in the last 2 rounds. The weight felt very challenging on the squat cleans, I can tell I haven't done them in a while.
5 UB Power Cleans
3 UB Squat Cleans
40 Pushups
Pushups got really hard in the last 2 rounds. The weight felt very challenging on the squat cleans, I can tell I haven't done them in a while.
Wednesday 8/6/14
For Time: 5:04
400m Run
30 Thrusters (115#)
400m Run
Unbroken thrusters. Runs were 1:40 and 1:50
400m Run
30 Thrusters (115#)
400m Run
Unbroken thrusters. Runs were 1:40 and 1:50
Tuesday 8/5/14
A. Bench 1RM 300
B. Wt Pullup 1RM 155
C. "Macho Man" EMOTM to failure: 6 + 3 FS
3 Power Cleans (185#)
3 Front Squats
3 Push Jerks
Macho Man felt incredibly hard. Maybe because I'm coming off some sickness or because I haven't done front squats or push jerks in a long time.
B. Wt Pullup 1RM 155
C. "Macho Man" EMOTM to failure: 6 + 3 FS
3 Power Cleans (185#)
3 Front Squats
3 Push Jerks
Macho Man felt incredibly hard. Maybe because I'm coming off some sickness or because I haven't done front squats or push jerks in a long time.
Monday 8/4/14
A. Wt Lunge 5x12@195#
B. Wall Ball :40/:20 x 4 20-20-20-17
C. 800m Run 3:04
Rest 1:1
600m Run 2:08
Rest 1:1
400m Run 1:28
Rest 1:1
200m Run :34
Rest 2 min
800m Run 3:35
B. Wall Ball :40/:20 x 4 20-20-20-17
C. 800m Run 3:04
Rest 1:1
600m Run 2:08
Rest 1:1
400m Run 1:28
Rest 1:1
200m Run :34
Rest 2 min
800m Run 3:35
Tuesday, August 5, 2014
Tuesday 7/29/14
A1. Dips 5xfail (65#) 10-7-6-6-6
A2. Pullups 5xfail (55#) 12-11-9-8-8
B1. DB Incline 3x10@80#
B2. DB 1-Arm Row 3x8 each arm@90#
C. For Time: 7:14
10 Muscle-Ups
50 Toes to Bar
10 Muscle-Ups
I didn't feel very well today. I got sick later on and didn't work out the rest of the week.
A2. Pullups 5xfail (55#) 12-11-9-8-8
B1. DB Incline 3x10@80#
B2. DB 1-Arm Row 3x8 each arm@90#
C. For Time: 7:14
10 Muscle-Ups
50 Toes to Bar
10 Muscle-Ups
I didn't feel very well today. I got sick later on and didn't work out the rest of the week.
Monday 7/28/14
A. Weighted Lunges 5x10@185-205#
B. 8 Rounds for time: 9:18
3 Strict Deficit HSPU (parallettes)
50m Prowler Push
B. 8 Rounds for time: 9:18
3 Strict Deficit HSPU (parallettes)
50m Prowler Push
Sunday, July 27, 2014
Friday 7/25/14
A. "Beep Test" EMOTM to failure: 10+4 burpees
7 Thrusters (75#)
7 Pullups
7 Burpees
B. Weighted One-Legged Squats 5x8 each leg 30# dumbbells
One round less on the Beep Test than I got previously. I hit a wall with my breathing. I was feeling kind of sick today as well.
7 Thrusters (75#)
7 Pullups
7 Burpees
B. Weighted One-Legged Squats 5x8 each leg 30# dumbbells
One round less on the Beep Test than I got previously. I hit a wall with my breathing. I was feeling kind of sick today as well.
Thursday 7/24/14
A. For Time: 4:27 or 4:37? I forgot
500m Row
25 Burpees
250m Row
15 Burpees
B. Weighted Stepups 5x10@18" 135-135-135-135-135
500m Row
25 Burpees
250m Row
15 Burpees
B. Weighted Stepups 5x10@18" 135-135-135-135-135
Wednesday 7/23/14
A1. Bench 8-6-4-2-8 215-225-245-275-215
A2. Pullups 5x4 SC2B Explosive
B1. DB Fly 5x10 45-45-45-45-45
B2. 1-Arm Ring Rows 5x10 each arm
C. "Half Weaver" 2 Rounds for time: 7:25
10 L-Pullups
15 Pushups
15 C2B Pullups
15 Pushups
20 Pullups
15 Pushups
A2. Pullups 5x4 SC2B Explosive
B1. DB Fly 5x10 45-45-45-45-45
B2. 1-Arm Ring Rows 5x10 each arm
C. "Half Weaver" 2 Rounds for time: 7:25
10 L-Pullups
15 Pushups
15 C2B Pullups
15 Pushups
20 Pullups
15 Pushups
Monday 7/21/14
A1. Weighted Lunge 4x10-12 135-155-165-185
A2. Snatch Grip Behing-the-Neck Push Press (Pause @ top) 4x5 165-185-205-215
B. For Time: 5:08
50 Kettlebell Swings (70#)
800m Run
Back still hurts from back squats last week, so taking a break from them this week. Kettlebell swings were all unbroken, then the run was slow. I made very poor health choices this weekend at Quakecon :P
A2. Snatch Grip Behing-the-Neck Push Press (Pause @ top) 4x5 165-185-205-215
B. For Time: 5:08
50 Kettlebell Swings (70#)
800m Run
Back still hurts from back squats last week, so taking a break from them this week. Kettlebell swings were all unbroken, then the run was slow. I made very poor health choices this weekend at Quakecon :P
Sunday, July 20, 2014
Wednesday 7/16/14
A. Back Squat 7x5@315# Had to stop after 2 sets because my back hurt
B. For Time: 1:00 Unbroken
50 STOH (115#)
C. 50 Walking Lunges, 50 Squat Jumps to target
B. For Time: 1:00 Unbroken
50 STOH (115#)
C. 50 Walking Lunges, 50 Squat Jumps to target
Tuesday 7/15/14
A1. Ring Dips 5 x fail @ 55# 10-7-7-6-6
A2. Pullups 5 x fail @ SC2B 13-11-11-9-10
B1. DB Incline 5x8@80#
B2. DB 1-arm Row 5x12@80#
C. :30 on/:30 off x 4 rounds:
Butterflies 25-23-24-25
Uneven Explosive Pushups 22-21-20-18
Hollow Rocks 15-15-15-15
Had a good 2 hour break in between lifting and the metcon.
A2. Pullups 5 x fail @ SC2B 13-11-11-9-10
B1. DB Incline 5x8@80#
B2. DB 1-arm Row 5x12@80#
C. :30 on/:30 off x 4 rounds:
Butterflies 25-23-24-25
Uneven Explosive Pushups 22-21-20-18
Hollow Rocks 15-15-15-15
Had a good 2 hour break in between lifting and the metcon.
Monday 7/14/14
A. Back Squat 6x6@285-305#
B. Snatch Grip Push Press 4x5 (pause 1 sec @ top) 135-165-185-205
C. Tabata Row
Rest 2 min
Tabata Row
Between 92-104m each interval. Legs gave out very quickly.
B. Snatch Grip Push Press 4x5 (pause 1 sec @ top) 135-165-185-205
C. Tabata Row
Rest 2 min
Tabata Row
Between 92-104m each interval. Legs gave out very quickly.
Sunday, July 13, 2014
Friday 7/12/14
Back Squat 10x3@345#
I didn't do the rest of the stuff. I was dead tired, it had been a long week
I didn't do the rest of the stuff. I was dead tired, it had been a long week
Thursday 7/10/14
A. Back Squat 8x4@325#
B. "Hamilton" 3 RFT: 42:??
1k Row
50 Pushups
1k Run
50 Pullups
B. "Hamilton" 3 RFT: 42:??
1k Row
50 Pushups
1k Run
50 Pullups
Wednesday 7/9/14
A. Back Squat 7x5@305#
B. PC Complex:
High Hang -> Hang -> Power Clean
135-165-185-205-215-225-235-245
C. EMOTM 10:00-
Odds-15 Push Press (95) + 10 Burpees
Evens-15 KBS (70) + 10 Burpees
First 4:00 rx, then switched to 10 reps + 7-8 burpees for remainder of time
B. PC Complex:
High Hang -> Hang -> Power Clean
135-165-185-205-215-225-235-245
C. EMOTM 10:00-
Odds-15 Push Press (95) + 10 Burpees
Evens-15 KBS (70) + 10 Burpees
First 4:00 rx, then switched to 10 reps + 7-8 burpees for remainder of time
Tuesday 7/8/14
A1. Bench 8-4-2-4-8 205-235-265-245-215
A2. Pullups 5xfail @ 45# 13-12-10-10-11
B1. DB Fly 5x8 45-45-45-45-45
B2. BB Bent Row 5x12 155-160-160-165-170
C. 5 RFT: 10:42
75 DU
5 MU
A2. Pullups 5xfail @ 45# 13-12-10-10-11
B1. DB Fly 5x8 45-45-45-45-45
B2. BB Bent Row 5x12 155-160-160-165-170
C. 5 RFT: 10:42
75 DU
5 MU
Wednesday, July 2, 2014
Wedneday 7/2/14
A. Back Squat 6x4@225#
B. Tabata Burpees 72
C. "Severin" For Time: 38:04
50 Strict Pullups
100 Hand Release Pushups
5k Run
I didn't get done with my paper yesterday until later in the evening, and I was too hungry and tired to head to the gym. Today I tried to do something that was a combination of both days. Severin was pretty awful haha my long distance cardio is pretty bad. I guess that's a result of lots of lifting and gaining weight recently, but that's okay. Cardio is not my goal right now.
B. Tabata Burpees 72
C. "Severin" For Time: 38:04
50 Strict Pullups
100 Hand Release Pushups
5k Run
I didn't get done with my paper yesterday until later in the evening, and I was too hungry and tired to head to the gym. Today I tried to do something that was a combination of both days. Severin was pretty awful haha my long distance cardio is pretty bad. I guess that's a result of lots of lifting and gaining weight recently, but that's okay. Cardio is not my goal right now.
Monday 6/30/14
A. Back Squat 8x3@245#
B. EMOTM 18:00-
1-3 Hang Power Snatch (115#)
2-8 Box jumps (32")
3-15 UB T2B
My hands have really been hurting lately
B. EMOTM 18:00-
1-3 Hang Power Snatch (115#)
2-8 Box jumps (32")
3-15 UB T2B
My hands have really been hurting lately
Sunday, June 29, 2014
Saturday 6/28/14
"Small" 3 RFT: 50:06
1k Row
50 Burpees
50 Box Jumps (24")
800m Run
Slow and steady. Back tightened up on the rows.
1k Row
50 Burpees
50 Box Jumps (24")
800m Run
Slow and steady. Back tightened up on the rows.
Friday 6/27/14
A. 3 RFT: 9:40
400m Run
15 Power Snatches (95#)
30 Double Unders
B1. Back Squat 8x3@245#
B2. Split Jerk 8x2@205-225#
C. For Time: 9:13 I think?
21,15,9 Clean and Jerks (155#)
50 Double Unders
400m Run
15 Power Snatches (95#)
30 Double Unders
B1. Back Squat 8x3@245#
B2. Split Jerk 8x2@205-225#
C. For Time: 9:13 I think?
21,15,9 Clean and Jerks (155#)
50 Double Unders
Wednesday 6/25/14
A. Back Squat 6x4@225#
B. Push Press + Push Jerk 7x1+2 165-185-185-195-205-205-215
C. Tabata Airdyne @ 100%
B. Push Press + Push Jerk 7x1+2 165-185-185-195-205-205-215
C. Tabata Airdyne @ 100%
Tuesday 6/24/14
A1. Bench 10-6-4-4-10 195-220-235-245-185
A2. Pullups 5xfail @ 45# 10-10-9-9-9
B1. DB Flies 5x12 40-40-40-40-40
B2. BB Bent Row 5x10 155-165-165-170-175
C. 10 RFT: 11:37
10 C2B Pullups
10 Ring Pushups
Hands were beat up on the metcon. Did sets of 5 nearly the whole time.
A2. Pullups 5xfail @ 45# 10-10-9-9-9
B1. DB Flies 5x12 40-40-40-40-40
B2. BB Bent Row 5x10 155-165-165-170-175
C. 10 RFT: 11:37
10 C2B Pullups
10 Ring Pushups
Hands were beat up on the metcon. Did sets of 5 nearly the whole time.
Monday 6/23/14
A. Back Squat 5x5@200#
B. EMOTM 20:00-
1-Snatch Pulls x 2 @ 215-225#
2a-BB curls x 10-12 @ 100#
2b-1-2 Rope Climbs (mix legs and legless)
C. 3x15 GHD Situps
B. EMOTM 20:00-
1-Snatch Pulls x 2 @ 215-225#
2a-BB curls x 10-12 @ 100#
2b-1-2 Rope Climbs (mix legs and legless)
C. 3x15 GHD Situps
Saturday, June 21, 2014
Friday 6/20
A. Split Jerk 1RM 255
B. EMOTM 10:00-
2 TnG Power Cleans (215-235#)
5 Box Jumps (32")
C. For Time: 9:46
30 Kipping HSPU
30 Front Rack Lunges (115#)
20 Strict HSPU
20 FR Lunges
10 Parallette HSPU
10 FR Lunges
Did the first 7 parallette HSPU strict and they were really slow. I then tried them kipping, and they were much easier.
B. EMOTM 10:00-
2 TnG Power Cleans (215-235#)
5 Box Jumps (32")
C. For Time: 9:46
30 Kipping HSPU
30 Front Rack Lunges (115#)
20 Strict HSPU
20 FR Lunges
10 Parallette HSPU
10 FR Lunges
Did the first 7 parallette HSPU strict and they were really slow. I then tried them kipping, and they were much easier.
Tuesday 6/17
A. For Time: 8:13
5-4-3-2-1 Burpee Muscle-Ups
12 Alt DB Snatch (70#)
B1. Ring Dips 5 x fail (35#) 13-8-6-5-5
B2. Pullups 5 x fail (SC2B) 11-9-8-8-8
C1. DB Incline 5x8-12 70-70-70-70-70
C2. DB 1-Arm Row 5x10-12 80-80-80-80-80
Hamstrings and lower back got real fatigued on the metcon
5-4-3-2-1 Burpee Muscle-Ups
12 Alt DB Snatch (70#)
B1. Ring Dips 5 x fail (35#) 13-8-6-5-5
B2. Pullups 5 x fail (SC2B) 11-9-8-8-8
C1. DB Incline 5x8-12 70-70-70-70-70
C2. DB 1-Arm Row 5x10-12 80-80-80-80-80
Hamstrings and lower back got real fatigued on the metcon
Monday 6/16
A. Back Squat 3x5 (super easy) 185-185-185
B. EMOTM 15:00-
2 TnG Power Snatch (145-165#)
5 Pushups
10 Air Squats
C. 2 sets of 20 UB T2B
B. EMOTM 15:00-
2 TnG Power Snatch (145-165#)
5 Pushups
10 Air Squats
C. 2 sets of 20 UB T2B
Sunday, June 15, 2014
Saturday 6/14
A. 35 Strict HSPU for time 1:55
B. 30:00 max meters on rower DNF
My lower back tightened up real bad 13-14 minutes into the row. I had to get off to roll it out for a while. I tried to get back on afterwards, but my back wasn't having it. Kinda weird
B. 30:00 max meters on rower DNF
My lower back tightened up real bad 13-14 minutes into the row. I had to get off to roll it out for a while. I tried to get back on afterwards, but my back wasn't having it. Kinda weird
Friday 6/13
A. Back Squat 3RM 365
B. EMOTM 20:00-
1-Snatch Pulls x 3 (205#)
2a-BB Curls x 10-12 (95#)
2b-3 Muscle-Ups + extra dip at the top
Still a bit sore from those wall balls. I was really sweaty and slipping all over the place on the metcon.
B. EMOTM 20:00-
1-Snatch Pulls x 3 (205#)
2a-BB Curls x 10-12 (95#)
2b-3 Muscle-Ups + extra dip at the top
Still a bit sore from those wall balls. I was really sweaty and slipping all over the place on the metcon.
Wednesday 6/11
A. Back Squat 2x5 (easy) 225-225
B. For time: 25:07
50-40-30-20-10 Unbroken Wall Balls
1000-800-600-400-200m Run
Super slow runs (plus several walks). I guess unbroken wall balls were worth it.
B. For time: 25:07
50-40-30-20-10 Unbroken Wall Balls
1000-800-600-400-200m Run
Super slow runs (plus several walks). I guess unbroken wall balls were worth it.
Tuesday 6/10
A1. Bench 10-8-6-4-10 185-200-215-230-175
A2. Pullups 5 x fail (35#) 15-11-10-10-8
B1. DB Fly 5x10 40-40-40-40-40
B2. BB Bent Row 5x12 145-145-145-155-165
C. :30/:30 x 4 rounds:
Ring Dips 24-19-16-15
Hollow Hold 1-1-1-1
Butterflies 24-20-21-19
Felt really good on bench today. My hands were pretty tender on the butterflies
A2. Pullups 5 x fail (35#) 15-11-10-10-8
B1. DB Fly 5x10 40-40-40-40-40
B2. BB Bent Row 5x12 145-145-145-155-165
C. :30/:30 x 4 rounds:
Ring Dips 24-19-16-15
Hollow Hold 1-1-1-1
Butterflies 24-20-21-19
Felt really good on bench today. My hands were pretty tender on the butterflies
Monday 6/9
A. Back Squat 5x5 315-315-315-325-335
B. EMOTM 12:00-
odds - 2.2 TnG Power Cleans (215-225#)
evens - 10-12 Weighted Lunges (50# DB's)
C. NFT:
20 Snatch Grip Behind the Neck Push Press (45-65-85#)
D. 30 GHD Situps
Squats were really tough. Could have gone heavier on the power cleans and a few more reps on lunges. GHD's felt better
B. EMOTM 12:00-
odds - 2.2 TnG Power Cleans (215-225#)
evens - 10-12 Weighted Lunges (50# DB's)
C. NFT:
20 Snatch Grip Behind the Neck Push Press (45-65-85#)
D. 30 GHD Situps
Squats were really tough. Could have gone heavier on the power cleans and a few more reps on lunges. GHD's felt better
Sunday, June 8, 2014
Saturday 6/7
A. 6x7 CTB Pullups; rest :45
B. 5 Rounds for time: 10:33 I think? I forgot to write it down
10 Toes to Bar
15 Box Jumps (24")
20 Wall Ball
C. 3 Rounds NFT:
:30 Sorenson Hold
10 Hip Extensions
:20-:30 L-Sit on Parallettes
B. 5 Rounds for time: 10:33 I think? I forgot to write it down
10 Toes to Bar
15 Box Jumps (24")
20 Wall Ball
C. 3 Rounds NFT:
:30 Sorenson Hold
10 Hip Extensions
:20-:30 L-Sit on Parallettes
Friday 6/6
A. Back Squat 5RM 345
B. EMOTM 20:00-
1-Deadlifts (315-345#)
2a-DB Curls x 8-10 (45#)
2b-Slow Diamond Pushups x 15-20
Did deadlifts instead of clean pulls because I tore the skin under my thumb on the snatch workout.
B. EMOTM 20:00-
1-Deadlifts (315-345#)
2a-DB Curls x 8-10 (45#)
2b-Slow Diamond Pushups x 15-20
Did deadlifts instead of clean pulls because I tore the skin under my thumb on the snatch workout.
Wednesday 6/4
A. Back Squat 2x5 light 225-275
B. 3 Rounds for time: DNF @ 11:00 (7 snatches into 175#)
12 Power Snatch
9 Overhead Squats
(135# -> 155# -> 175#)
My right shoulder couldn't handle 175# very well. I could have finished, but I felt it smarter not to so as not to hurt myself.
B. 3 Rounds for time: DNF @ 11:00 (7 snatches into 175#)
12 Power Snatch
9 Overhead Squats
(135# -> 155# -> 175#)
My right shoulder couldn't handle 175# very well. I could have finished, but I felt it smarter not to so as not to hurt myself.
Tuesday 6/3
A1. Ring Dips 5 x fail (25#) 15-9-7-7-6
A2. Pullups 5 x fail (35#) 11-9-8-6-6
B1: DB Incline 5x15 50-50-50-50-50
B2. DB 1-arm Row 5x8 80-80-80-80-80
C. For Time: 8:11
10 to 1 CTB Pullups
2 to 20 Pushups
I was dead tired. May have been the heat. Nearly passed out on the metcon.
A2. Pullups 5 x fail (35#) 11-9-8-6-6
B1: DB Incline 5x15 50-50-50-50-50
B2. DB 1-arm Row 5x8 80-80-80-80-80
C. For Time: 8:11
10 to 1 CTB Pullups
2 to 20 Pushups
I was dead tired. May have been the heat. Nearly passed out on the metcon.
Monday 6/2
A. Back Squat 5x5 275-295-315-315-325
B. For Time: 8:42
50 Push Press (135#)
50 Toes to Bar
50 Sumo Deadlift Highpulls (70# KB)
Forearms gave out first on the metcon
B. For Time: 8:42
50 Push Press (135#)
50 Toes to Bar
50 Sumo Deadlift Highpulls (70# KB)
Forearms gave out first on the metcon
Sunday, June 1, 2014
Friday 5/30
A. Back Squat 5x3 (3 sec. pause) 185-225-245-265-275
B. EMOTM 20:00-
1-Snatch Pulls x 3 (205#)
2a-Ring Dips x 20
2b-BB Curls x 10 (95#)
B. EMOTM 20:00-
1-Snatch Pulls x 3 (205#)
2a-Ring Dips x 20
2b-BB Curls x 10 (95#)
Tuesday 5/27
A1. Bench 10-10-6-6-10 165-175-205-205-165
A2. Pullups SC2B 5 x fail 12-10-9-9-10
B1. DB Fly 5x10-12 35-35-35-35-35
B2. BB Bent Row 5x10-12 135-145-145-145-155
C. For Time: 7:08
10 muscle-ups
50 GHD situps
10 muscle-ups
A2. Pullups SC2B 5 x fail 12-10-9-9-10
B1. DB Fly 5x10-12 35-35-35-35-35
B2. BB Bent Row 5x10-12 135-145-145-145-155
C. For Time: 7:08
10 muscle-ups
50 GHD situps
10 muscle-ups
Monday, May 26, 2014
Friday 5/23
"RJ" 5 Rounds for time:
800m Run
5 Rope Climbs
50 Pushups
I ran into a lot of traffic on the way to the gym so I only had time to complete 3 rounds before I had to do personal training. I completed 3 rounds in 27:15. I simply could not figure out the rope climbs, they took forever, and my shoulders were on fire still from the other day. Afterwards, when Omeed came in, he demonstrated how to properly rope climb. Now I finally know how to do it right heh I wanted to kick myself after spending all the time/energy doing them wrong.
800m Run
5 Rope Climbs
50 Pushups
I ran into a lot of traffic on the way to the gym so I only had time to complete 3 rounds before I had to do personal training. I completed 3 rounds in 27:15. I simply could not figure out the rope climbs, they took forever, and my shoulders were on fire still from the other day. Afterwards, when Omeed came in, he demonstrated how to properly rope climb. Now I finally know how to do it right heh I wanted to kick myself after spending all the time/energy doing them wrong.
Thursday 5/22
A. Back Squat 3RM 355
B. EMOTM 20:00-
1-Clean Pull x 3 (275#)
2a-DB Curls x 10-12 (40#)
2b-Band Pressdowns x 20
Squats were super heavy, but my strength is definitely coming back. My shins are super scraped up and bloody from all the clean and snatch pulls lately.
B. EMOTM 20:00-
1-Clean Pull x 3 (275#)
2a-DB Curls x 10-12 (40#)
2b-Band Pressdowns x 20
Squats were super heavy, but my strength is definitely coming back. My shins are super scraped up and bloody from all the clean and snatch pulls lately.
Wednesday 5/21
A. Run 1 mile, Airdyne 10:00, Run 1 mile
B. Back Squat 2x5 (light) 185-225
C. EMOTM 12:00-
3 TnG Power Snatch (135#)
3 tall Box Jumps (36")
Got a blister on my foot and dead tired from the Z1. Could not have possible gone heavier than 135 on the EMOTM, I was so beat
B. Back Squat 2x5 (light) 185-225
C. EMOTM 12:00-
3 TnG Power Snatch (135#)
3 tall Box Jumps (36")
Got a blister on my foot and dead tired from the Z1. Could not have possible gone heavier than 135 on the EMOTM, I was so beat
Tuesday 5/20
A1. Strict Ring Dips 5 x fail 20-12-12-12-10
A2. Strict Pullups 5 x fail (25#) 12-9-9-7-6
B1. DB Incline 5x10-12 50-50-50-50-50
B2. DB 1-Arm Row 5x8-10 70-70-70-70-70
C. "C2B Pace Test" 1:22 (25) - 3:11 (50) - 4:57 (75) - 6:45 (100)
20 x 5 UB for time
D. "JT" 21-15-9: 8:50
HSPU
Ring Dips
Pushups
The pace test felt good except my hands were very raw from yesterday. I took my sweet time on JT, doing all sets of 4-6.
A2. Strict Pullups 5 x fail (25#) 12-9-9-7-6
B1. DB Incline 5x10-12 50-50-50-50-50
B2. DB 1-Arm Row 5x8-10 70-70-70-70-70
C. "C2B Pace Test" 1:22 (25) - 3:11 (50) - 4:57 (75) - 6:45 (100)
20 x 5 UB for time
D. "JT" 21-15-9: 8:50
HSPU
Ring Dips
Pushups
The pace test felt good except my hands were very raw from yesterday. I took my sweet time on JT, doing all sets of 4-6.
Monday 5/19
A. Back Squat 5x5; 2:00 rest 275-275-285-295-305
B. EMOTM 12:00-
3 TnG Power Cleans (205#)
5 Box Jumps (30")
C. EMOTM 12:00-
1-Snatch Pull x 3 (185#)
2-Rope Climb x 2 (1 legless, 1 regular)
Part B winded me pretty good, probably because I still had a cold. Rope climbs were awful, didn't understand the technique yet.
B. EMOTM 12:00-
3 TnG Power Cleans (205#)
5 Box Jumps (30")
C. EMOTM 12:00-
1-Snatch Pull x 3 (185#)
2-Rope Climb x 2 (1 legless, 1 regular)
Part B winded me pretty good, probably because I still had a cold. Rope climbs were awful, didn't understand the technique yet.
Monday, May 19, 2014
Saturday 5/17/14
EMOTM 20:00-
1-3 Snatch Pulls (185#)
2a-BB Curls x 8-10 (95#)
2b-Bench Dips x fail (max :30)
Could have gone longer than 20 minutes but needed to head out. Snatch Pulls were all up to my clavicle. Curls got really heavy. I did :30 on the dips every time, 35-40 reps each time.
1-3 Snatch Pulls (185#)
2a-BB Curls x 8-10 (95#)
2b-Bench Dips x fail (max :30)
Could have gone longer than 20 minutes but needed to head out. Snatch Pulls were all up to my clavicle. Curls got really heavy. I did :30 on the dips every time, 35-40 reps each time.
Friday 5/16/14
A. Back Squat 5RM 315
B. 3 Rounds NFT:
20 Strict HSPU
20 BB Lunges (115#)
I probably could get 20# more on the squat. It was late in the day and my body was dragging.
Went a set of 10 on HSPU, then all 5's after that.
Lunges were just tough because I haven't done them weighted in so long.
B. 3 Rounds NFT:
20 Strict HSPU
20 BB Lunges (115#)
I probably could get 20# more on the squat. It was late in the day and my body was dragging.
Went a set of 10 on HSPU, then all 5's after that.
Lunges were just tough because I haven't done them weighted in so long.
Thursday 5/15/14
3 Rounds: (Z1 day)
4:00 Airdyne
10 Wall Ball
10 Overhead Squats (45#)
4:00 Row
10 Squat Snatch
10 Box Jumps
:30 L-Hang
4:00 Airdyne
10 Wall Ball
10 Overhead Squats (45#)
4:00 Row
10 Squat Snatch
10 Box Jumps
:30 L-Hang
Wednesday 5/14/14
A1. Bench 10-10-6-6-10 135-155-185-195-145
A2. Strict CTB Pullups 5 x max 8-5-7-6-9
B1. DB Flies 5x10-12 30-30-30-30-30
B2. BB Bent Row 5x10-12 135-135-135-135-135
C. Back Squat 2x5 (light) 185-205
Recovering from a cold. Not a lot of energy
A2. Strict CTB Pullups 5 x max 8-5-7-6-9
B1. DB Flies 5x10-12 30-30-30-30-30
B2. BB Bent Row 5x10-12 135-135-135-135-135
C. Back Squat 2x5 (light) 185-205
Recovering from a cold. Not a lot of energy
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