july 30, 2015

3 sets- not for time:
30-45 sec belly facing wall hs hold 35/35/35
3-5 ring chin-up 5/5/5
3-5 dips @ 3010 5/5/5
10 arch to hollow swings on rings 10/10/10

+

A. Strict Press; 5,3,1,5,3,1- wave load, don't hold back, go for it if feeling it; rest 2-3 min 65/75/85; 75/85/95 fail

B1. FW; 100m x3 sets- tough; rest 30-45 sec 53#
B2. Russian KBS; 30 reps- 44# x3sets; rest 30-45 sec done
B3. Seated banded face pulls @31x2; 6-8 reps x3 sets; rest 90 sec. done

C. 5-8 min head and hands free standing tripod hold practice done

+

10 min @ 80%
20 cal AD
10 Wall balls- 14#, 10'
6 T2B- ub
3+9 cal

rest 5 min

10 min @ 80%
row 250m
10 OHS- 55#
3 C2B- ub
3+part of the row

july 29, 2015

Today was a bad day.

3 sets- not for time:
30 double-under UB
2-4 skin the cat (strict as possible) 2
24-36 sec arch hold 30/30/28
12-18 sec/leg - hold bottom of pistol 18/18/R-15, L-18
5/leg kb romanian deadlift 30#

+

A. Back Squat @20x1; every 2 minutes for 4-5 sets: 5-8 reps @ 190#
3, break, 2/5/4, failed fifth/5

B. oly skill work- do what you can with your calf, stay light
Skipped

+

For Time- 100% effort:
10 DB burpee over box- 20#/h
10 KBS- 53#
10 cal row
rest 4-5 min
x3-5 sets if they are consistent
* All out efforts here. Push the pace.
You can yell at me all you want, but this just wasn't happening today. Body wasn't cooperating, I had nothing left in the tank, and had already cried out of frustration by this point, so I just did 5 rounds straight through at about 80%. Time: 19:41

july 27, 2015

3 sets- not for time:

50 double-under sub with step ups if calf is bothering you 50 DU
1-3 strict toe-to-bar- legs straight 3 attempts, got within 6 inches of the bar twice 
10 ghd back extension
1/leg negative pistol (10 sec descent) left 9-10 sec, right 8-9 sec
5/leg kb deadlift 30#

A. Push Press; 3 reps every 30 secs; start at 35# build by 5#'s every set until failure 115 (1 at 120)
B. emom- 8 min
odd: 4-8 pull ups UB all 8s
even: 1 rope climb + amrap burpees until :45 sec mark 7 (shoe malfunction)/8/9/10

+

Row 3k @ 2:20 pace
every 500m perform 20 sec front plank on rings done, total time about 23 min

july 26, 2015

Hour swim lesson this morning.

In your Pool...

20 min amrap
1 length down underwater
10 push ups- out of pool
down and back freestyle
15 air squats- out of pool
9 rounds

july 25, 2015

3 sets - warm-up pace:
12 hollow body rock done
6 belly facing wall shoulder touches done
1 negative ring dip (aim for 10 sec descent) 6-7 sec avg
1-3 neutral grip pull-up on rings- strict 3/3/2

A. bench press; emom 8 min; 2 reps @100# no failures
B. emom 10 min
odd- ball slams x10-12 12's @ 20#
even- in place reverse lunge- single kb; 6-8/leg- 35# 8's

+

30 sec AD @ 110% for cals
rest 3-4 min
x4-5 sets
25/24/17/14

+

20 min aerobic work @Z1- your choice walked

july 23, 2015

3 sets- not for time:

30-45 sec belly facing wall hs hold 35/35/35
3-5 ring chin-up 5/5/5
3-5 dips @ 3010 5/5/5
10 arch to hollow swings on rings 10/10/10

+

A. Strict Press; 4,3,2,4,2,1- waveload, don't hold back; rest 2-3 min 60/70/80; 70/80/90

B1. FW; 75m x3 sets- tough; rest 20 sec 70# kbs
B2. Lying prone row @3032; 3-5 reps x3 sets- bench at 45 deg, pronated grip; rest 60 sec. 20# dumbbells

C. 5-8 min head and hands free standing tripod hold practice ~6 min

+

10 min @ 80%
15 cal AD
10 DB box step ups- 20" 20#/h
5 goblet squats- 53#
3+9 cal

july 22, 2015

3 sets- not for time:

30 double-under just skipped
2-4 skin the cat (strict as possible) went to low rings in order to really work on the movement. rings at shoulder height, 4/4/3 at shoulder, 1 on the big girl rings. I was able to hit end range of motion here. 
24-36 sec arch hold 36/36/36 according to my imprecise count... so probably 32 seconds or so.
12-18 sec/leg - hold bottom of pistol right leg 18/18/18, left leg 15/18/18
5/leg kb romanian deadlift 30lb kettlebells

+

A. Back Squat @30x1; 5 reps every minute until failure- max 8 sets wow, this was tough. 5 sets completed, then 3 reps into the 6th set at 180#
B. oly skill work- do what you can with your calf, stay light mostly snatch positional work

+

4 sets:
15 cal row
12 FS- 95#
9 burpees
rest 3 min btw rounds
*remember to get AD sprints in beforehand and record what you did for these
**sub as needed but get something like this in
2:34
2:43
3:03
2:59
Quads were smoked after A., made the FS tricky. I did them from the rack to avoid the clean. 

july 20, 2015

3 sets- not for time:
50 double-under sub with step ups if calf is bothering you 25 step ups
1-3 strict toe-to-bar 3/3/3 (I can do these if I don't have to keep my legs straight, is that okay?)
10 ghd back extension 10/10/10
1/leg negative pistol (10 sec descent) 8/10/9 sec
5/leg kb deadlift 30#

A. Push Press; 10 reps every 45 sec for 6 sets; use a load that can be cycled quickly but tough Stayed light as too much weight would cause too much strain on my calf. 55#, took about 12-15 sec each time.

C. FT: 30 pull ups- every 6 reps perform 1 rope climb 6:13, all pull ups in sets of 6

D. 50 Russian Twists- 35# done

+

8k Row @ aero pace I got about 2k in before my calf started bothering me pretty bad. 

july 19, 2015

3 sets - warm-up pace:

12 hollow body rock done
6 belly facing wall shoulder touches done
1 negative ring dip (aim for 10 sec descent) 7/7/6 sec
1-3 neutral grip pull-up on rings 3 (Are these supposed to be strict? I've been kipping but since you've put so few in I'm second-guessing myself.)

+

A. Power Clean Bench press; Build to a 1 RM 125, not close grip. Can't do PC because of calf. 
B. FT: 25 PC Bench press @ 75% A. 93# 4:55

C1. DB bench press skull crushers @31x0; 8-10 reps x3 sets; rest 45 sec. 10# dumbbells at same tempo
C2. in place reverse lunge- single kb; 4-6/leg x3 sets; rest 90 sec. 26#, can go up.

+

30 sec AD @ 90%
30 sec AD @ easy spin
x21
done

july 18, 2015

3 sets- not for time:
30-45 sec belly facing wall hs hold 36/45/45
3-5 ring chin-up 5
3-5 dips @ 3010 5
10 arch to hollow swings on rings 10

+

A. Strict Press; 5,4,3,4,3,2- waveload; rest 2-3 min 65/70/75, 70/75/80

B1. FW; 50m x3 sets- tough; rest 20 sec 70lb kettlebells
B2. Lying prone row @3032; 5-6 reps x3 sets- bench at 45 deg, pronated grip; rest 60 sec. 20# db

C. 5-8 min head and hands free standing tripod hold practice This was interesting. 8 min here, got better as time went on. For a while I couldn't put my feet straight up without toppling over onto my back. 

+

10 min @ 80%
Run 200 kept it easy here bc of calf
10 Wall Balls- 14# 10'
3 T2B
4+1 (completed run)

july 15, 2015

3 sets- not for time:
30 double-under UB
2-4 skin the cat (strict as possible) 4/2/2 (it turns out I can't do these all the way through)
24-36 sec arch hold 30/36/36
12-18 sec/leg - hold bottom of pistol (use counterweight if needed) 15/18/18 (no counterweight needed)
5/leg kb romanian deadlift 30# kb ea. arm

+

A. Back Squat @30x1; Build to a 5 RM 185
B. Back Squat @20x1; 5 x3set @ 75% A. done at 138

+

4 sets:
15 cal row
12 FS- 95#
9 lateral box jump on and overs- 16"
rest 3 min btw rounds
*remember to get AD sprints in beforehand and record what you did for these
hurt myself warming up for the lateral box jump on and overs, tried rebounding too fast I guess

july 14, 2015

10 min light swim easy

+

25m swim (70, 80, 90%)
30 sec rest
x 30
(rest 3 min b/t sets 10, 20- increase pace every 10 sets)
Not really at the point yet where I can control pace. Working mostly on technique and not feeling like I'm drowning. I tried instead to stay at a solid pace. Averaged 21-23 sec per 25m. Last one went as fast as I could and got 19 sec. 

+

10 min cool down
walked

july 13, 2015

10 min aero warm up

+

Abbate at 75-80%
1 mile run
21 clean and jerks 105
800m run
21 clean and jerks 105
1 mile run
33:49

+

10 min cool down

july 12, 2015

Swim Lessons (C. Plumb)

100m freestyle
Body orientation/balance in the water drills
(Push off wall and maintain body positioning, add legs only to get to 15m) x 6
(Push off wall, maintain body positioning, add legs to 15m, add arms to 25m) x 6
Stroke drills
(PVC pipe exchange in freestyle 25m) x 4-5
5 min continuous kicking with a kickboard (at each wall, push off and maintain long body with head in water for 10-15m)
15 min light swim

july 11, 2015

Granite Games Qualifier WOD 15.4

13 min AMRAP
10 deadlifts 155
5 ring muscle ups
10 deadlifts 175
5 ring muscle ups
10 deadlifts 195
5 ring muscle ups
10 deadlifts 215
5 ring muscle ups
10 deadlifts 235
5 ring muscle ups
10 deadlifts 255
MAX ring muscle ups
10 reps in :34, attempted MU for rem. time. 

july 9, 2015

A. Split jerk 5 x 2 hold 3 sec in split; rest 3 min. 95, 115 x 4 sets

B1. CGBP 4 x 5, rest 90 sec (85)
B2. Pendlay row 4 x 6-8 @ 31x2, rest 2 min (85 x 8)

+

Row 500m at 1:55, rest 3 min
x 6
1:56.4 had the dumb pace boat up instead of the screen that shows pace.
1:55.0
1:54.8
1:55.6
1:55.6

july 8, 2015

A. Every 75 sec- 2 tng squat snatch- add weight each set- 8 sets 55/65/75/80/85/90/95/105 (missed the second rep.. tried again, missed the second rep again)

B. 20 sec Prowler Push- heavy Rest 2:40 x3 sets 140 not including sled

Rest as Needed

For Time:

25 Pull Ups
+
2 Rounds
400m Run
25 Box Jumps- step down 24"
25 DU's
+
25 T2B
13:05

july 6, 2015

A. Work to a heavy single PC&J in no more than 7 sets 85/115/135/145/155 no pain here, but the shoulders were definitely not 100%

B. 8 min emom
odd- 3 ub c2b got this; they were a little flaily, but now that I know I can do them I can start cleaning it up
even- 1 rc

+

4 min AMRAP @ 80%
200m row
100 DU 45/50/75/95/100
AMRAP burpee box jump 16

rest 8 min

4 min AMRAP @ 90%
200m row
100 DU my first ever unbroken 100 DU!!!
AMRAP burpee box jump 22

july 3, 2015

Granite Games Qualifier WOD 15.3

50 cal row
50 wall balls 14# to 9'
50 shoulder to overhead 85
50 box jumps 20"
273

july 1, 2015

A. Build to a 3rm thruster in 6 sets 125 (tried 135, failed)

+

10 min @ consistent effort
5 pull ups
10 push ups
15 cal AD
4+1 (tried butterfly pull ups for the first time in a workout. I took video after and might send it to you so you can help me fix it.)