june 29, 2015

Granite Games Qualifier WOD 15.2

0:00 - 6:00 establish a 1rm snatch 115
6:00 - 14:00 AMRAP 30 DU, 15 chest to bar, 30 DU, 15 toes to bar 2+13 (214)
14:00-20:00 establish a 1rm snatch 120


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Class WOD

7 x 2 back squat progressive 125/145/155/165/175/185/195 no belt, no lifters, no knee sleeves. 

3 rounds for time:
30 DU
10 FS 65#
20 sit ups
4:18

june 25, 2015

Did the class WOD instead of doing nothing.

6 min AMRAP
3 snatch 95#
6 burpees
100m run
*snatches increase by 3 each round, everything else stays the same
40 reps (one snatch in the round of 12)

rest 6 minutes

6 min AMRAP
3 OHS 95
6 box jumps 24
200m run
*ohs increase by 3 each round, everything else stays the same
39 reps (got back in the door to start the 12's, but couldn't get to the bar fast enough)

rest 6 minutes

3 min AMRAP
5 pull ups
10 sit ups
15 DU
102 reps (3+12)

june 24, 2015

A. BS @32x1; 2 reps every 45 sec for 5 sets- heavy 165, no misses

B1. wtd strict pull up amrap @ 2.5# x4 sets; rest 60 sec. 3/3/3/3
B2. strict T2B amrap- smooth and consistent x4 sets; rest 2-3 min can't do these all the way, so aimed for above 90 degrees with straight legs 6/6/6/6

C. lying prone DB flyes on incline bench @30x2; 8-10 reps x3 sets; rest 60 sec completely didn't see this

+
AD sprint 20 sec @ HARD effort
rest 2-3 min
x3-4 4

Rest 3 min

3 sets @ HARD effort
10 OHS- 95#
30 DU
10 ring rows
20 cal AD
Rest walk 3 min
*Go HARDER pace up front.
this was terrible. absolutely annihilated me.
2:48 unbroken OHS and DU
3:50 unbroken OHS, DU broke once
4:00 unbroken OHS, lots of trouble with DU

Shoulders are bothering me quite a bit. Seeing Brian today.

june 22, 2015

A. Snatch Halting Deadlift + HPS- focus on slow first pull with hips remaining down; 2.1 x5 sets- heavy, control negative but not Tng, perfect set ups; rest 3-4 min 85/85/85/105/105

B1. DB bench press @30x2; 8-10 reps x3 sets; rest 45 sec. 30# x 10
B2. Wtd Dip cluster @20x2; 2.2.2. x3 sets; rest 10 sec btw cluster; rest 90 sec. bodyweight

 +

10 min @ consistent pace
8 ring push ups mod to my knees
6 L-sit DB strict press- moderate wt these were surprisingly tough. 15#
50m bear crawl- perfect form
3+1

june 21, 2015

Got home around 9:30 pm, had cake with dad for Father's Day. Didn't get to my workout.

june 19, 2015

Granite Games Qualifier WOD 15.1

10 min AMRAP

5 squat hang cleans 155/105

7 bar facing burpees

8+7 = 104 reps 

june 18, 2015

A. Jerk Dip + Jerk Drive; 2.1 x4 sets- heavy but perfect form; rest 3 min 135/155/175/185

B. 6 min emom- split jerk from blocks x2 @ 120# done

C. tng squat clean 95-115# x3 every 45 sec for 7 sets 105 10 min @ 80%

+

10 min @ 80%
Row 250m
5 T2B UB all
10 KBS- 35#
25 DU UB all
3+9

rest 5 min

10 min @ 80%
7 pull ups UB all
10 S2OH- 95# 5/5
15 goblet squats- 35#
10 cal AD
2+32+6 cal AD

june 17, 2015

A. BS @ 20X1; 5 reps x 3 sets- stay below 70%, work speed out of bottom; rest 2-3 min 95/115/135

B. Wtd strict pull up- build to a 3 RM 5# shockingly

C. 2 amrap sets of 80% of B; rest as needed even more shockingly, 4/3 at 4# 

D. lying prone row on incline bench- semi-supinated grip @31X2; 4-6 reps x 3 sets; rest 90 sec 20# x 6/6/6

+

FT @ HARD effort:
9-6-3
Row cals
burpee over rower
2:28

Rest 5 min

3 sets @ hard effort:
2 wall walks
25 DU all UB
6 DB man maker- moderate 20#
10 cal row
rest walk 3 min
2:44/2:38/2:26
I had 10 min rest between sets 2 and 3 because someone walked in looking for info. 

june 15, 2015

I wasn't able to work out today. Lin is out of town, so I picked up his classes in addition to having a project due for school.

june 14, 2015

A. Strict Press @21x2; 5, 4, 3, 5, 4, 3- wave load; rest 3-4 min 55, 65, 75, 60, 70, 80

B1. Suitcase carry 100m/arm x3 sets; rest 45 sec 53# kb

B2. Half TGU- to high hips; 7 reps/arm x3 set; rest 45 sec 35# kb

B3. Pallof Press; 10-12 reps/side x3 sets; rest 45 sec 15# red crossover symmetry band

+

Row 1k @ 2:18 pace

Rest walk 3 min

x5 sets
1 - 4:36.3 - 2:18.1 - 20 s/m
2 - 4:36.7 - 2.18.3 - 20 s/m
3 - 4:36.7 - 2:18.3 - 19 s/m
4 - 4:36.6 - 2:18.3 - 20 s/m
5 - 4:37.5 - 2:18.7 - 19 s/m

june 13, 2015

A. BS @70% x 3 reps; rest 3 min 155
BS @75% x 3 reps; rest 3 min 165
BS @80% x 3 reps; rest 3 min 180
BS @85% x 3 reps 190

B. 4 min EMOM 180# x 2 reps

C1. Double kb front rack lunge in place x 16 total; rest 60 sec 26# kb
C2. Pull ups @ 20X2 AMRAP (-2) use bands to get at least 5 each set; rest 90 sec 6/6/6, thin black band (it's equivalent to maybe 2 reds)

+

30 cal row
20 front squats 105 5/5/5/5
10 pull ups
20 s2oh 105 5/5/5/5
10 pull ups
20 thrusters 105 4/4/4/4/4
30 cal row
14:34

june 11, 2015

A. Split Jerk- Build to a tough single 165 B. Take 70% A. and perform 3 sets of 3; fast and snappy; form driven 115 C. emom 8 min- squat clean- 95# x3 TnG Done + 10 min @ 80% Row 300m 10 wall balls- 14#-10’ 30 DU 3+9
rest 5 min 10 min @ 80% 5 pull ups unbroken 10 DB strict press- 25#, first set 10 straight, second set 10 slower, third set 7/3, fourth set 3/3/2/2, last set 3/3 10 box jumps- sd 20”
4+11

june 10, 2015

A. BS @30X1;
- 65% of 1RM- 2 sets of 4; Rest 3 min 146.25 (145) 4/4
- 75% of 1RM- 2 sets of 4; Rest 2 min 168.75 (168) 4/4
- 85% of 1RM- 1 set of 4; 1 set of 3; Rest As Needed 191.25 (190) 4/3

B. 10 min EMOM-
even: wtd pull up- pronated grip x2 - 15# 2 / 1, Fail / Fail, went down to 10# got 1 / 1, an inch short of chin over / 2
odd: seated band face pulls @3022 x6-8 reps 6 / 6 / 8 / 8 / 8 with 15# (red) crossover band

+

3 sets @ hard effort
15 cal AD
14 lateral box jump on and overs 20"
9 thrusters 65#
rest walk 3:30
2:31 / 2:26 / 2:21

june 8, 2015

A. Halting snatch DL 5 x 3, control negative; rest 3-4 min 95/105/115/125/135 struggling with making my body do what I want on these. I'll do more research/video watching.

B1. DB bench press @ 30X2; 6-8 reps x 3 sets; rest 45 sec 30#, 8 each time
B2. Wtd dip cluster @20X2; 2.1.2.1 x 3; rest 10 sec between clusters; rest 90 sec Did this at just body weight today; I was unsure I'd be able to do all the reps with any sort of weight. Made all reps, but not easily.

+

8 min @ consistent pace
10 ring rows - straps as vertical as possible
2 wall walks
10 GHD sit ups
2+17

june 7, 2015

A. Strict press cluster @ 20X2; 2.2.2 x 3 sets; rest 10 sec btw cluster; rest 3 min 55/70/80 - failed the first rep on the last cluster, put bar down, rested 10 more seconds, got the 2 reps.

B1. Suitcase carry 50m/arm x 3 sets; rest 45 sec 35/53/53
B2. Half TGU- to high hips; 5 reps/arm x 3 set; rest 45 sec 26/35/35
B3. Pallof Press; 8-10 reps/side x 3 sets; rest 45 sec 15# band on the crossover symmetry thing. Can go up next time.

+

Row 5k @ 2:20 pace
1k  2:18.5 21  s/m
2k  2:20.9 20  s/m
3k  2:20.0 21  s/m
4k  2:21.9 20  s/m
5k  2:18.5 22  s/m
Average 500m pace: 2:20.0
Total time: 23.19.8

june 6, 2015

A. BS @ 20X1; build to today's 85-90%; then 4-5 sets of 2 reps at that weight; rest as needed 190# for 5 sets. First 4 sets done without belt. Last set with belt. Second rep was always tough, but no failures.

B1. Double KB front rack in place lunges; 14 reps total x 3 sets; rest 60 sec 26#, can go up

B2. Pendlay row @ 20X2; 3-5 reps x 3 sets; rest 90 sec 75#, all 5's, can go up

+

FT:
100 DU

25 burpee box jump overs 20"

20 DL 155#

50 DU

20 DL

25 burpee box jump overs

100 DU

15:30 - 1st set DU 1:23, DL in sets of 5, 2nd set DU unbroken, 3rd set DU about 2 min.