november 29, 2015

A. Jerk; Build to a heavy single in 10 minutes 175, split (did you mean this as a push jerk? because oops, I can redo it.)

B1. Good Morning; 10 reps x3; rest 90 sec 55#
B2. gh sit ups; 15-15-15; rest 90 sec so I just did 30 good sit ups with an ab mat each set because I already had a headache and GHD sit ups wouldn't have helped matters.

C. HSPU negatives with def; complete about 6 perfect ~8 sec negatives at a comfortable depth 25# plates with ab mat, 6 sec each time, little bit better than last week.

+

500m Row TT 1:41.1



*Bonus Session*
Row 500m @ 2:08 pace
rest 3:00
x8

rest 10 min

Row 500m @ 2:08 pace
rest 3:00
x8
some sets were more like 2:09

november 22, 2015

Morning WOD with gym (no swim today):

12 min AMRAP
10 burpee box jump overs 24"
20 lunges 25# OH
30 DU
40 bear crawl steps
3+47 (17 DU)

Rest 6 minutes

12 min AMRAP
40 DU
30 mountain climbers
20 box step overs 24"
10 no push up burpees with 15# dumbbells, push press at top
3+74 (4 box step overs)


Evening:

A. Front Squat; Build to a 1 RM in 12 min 205 (5# pr, failed at 210, then time expired)
 
B. Strict press; Build to a 1RM in 10 min 95 (5# pr, failed at 97 twice, then time expired)
Rest as needed
 
C. Strict Press; amrap @ 75% B. x 3 sets; rest as needed 10, 9, 10 at 71#
 
D. HSPU negatives with def; complete 6 perfect ~8 sec negatives at a comfortable depth 25# plates with an ab mat, about a 5-6 sec avg. That was all I could do.
 
+
 
8 min amrap
3 strict pull ups all pronated
6 hrpu
9 ghd sit ups
4+1

november 1, 2015

AM
500m row at 2:08 pace
Rest 3:00
x5 max HR 163, avg HR 133

rest 5 min

500m row at 2:08 pace
Rest 3:00
x5 max HR 164, avg HR 128

Swim

PM 
A. strict press cluster @31x1; 1.1.1.1.1.1. x3; rest 10 sec btw clusters; rest 2-3 min- easiest to be done of blocks 85, 83, 83 - no fails

B. Front Squat @32x1; 10-12-14; rest 2-3 min- speed out of bottom 115, last set had to rerack at 10. Picked it back up 20 sec later to finish last 4.

C. 8 min emom-
odd: HSPU negatives for 30 sec 3 negatives each time, first two rounds to ab mat+skull mat, last 2 rounds to ab mat.
even: burpees x6-8 afap 8s
*should make the negatives harder, try to focus on breathing

+

3 RFT
15 ring rows- feet elevated, tough used small red box this time, rxed more to chest
15 push press- 95# sets of 5
15 ghd sit ups
21:21 (rd1- 6:04, rd2- 7:50, rd3- 7:27)

200 DU 3:34, whew arms were dead

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

may 10, 2015

A. Hang Snatch Ladder - start at 35#, build by 10# every 75 sec until failure Last time I tested this I think it was 105. Today I made 115, which was great because that's my squat snatch PR and it's always super finicky. Sometimes I make it, sometimes I don't. Today felt the best form-wise that it ever has. Got 3 tries in of 125. First time I landed it and my elbows just buckled. Next two times I got it up there every time but just didn't get it quite back far enough--missed it in front. Each lift looks like I have it... until I don't. While it's frustrating that I missed it today, I've never attempted 125 before and I'm actually getting under it instead of freaking out and hip banging it up into a power snatch (which is what I did the only two times I've ever hit 120). 

B. BB Split Squats @ 20X1; 6-8/leg x 3 sets; rest 2 min 85 x 8 each leg, each set.

C. GHD Sit ups; 6-8 reps x 2 sets; rest 1 min done, 8's

+ 

20 sec AD ALL out

rest 3-5 min

x3-5 sets

done, 3 sets

january 20, 2015

Workout of the Day

A.
Three sets, not for time, of:
Tempo Muscle-Ups x 3-6 reps
(pause for 1 full second in the receiving position of the transition – bottom of the dip, then pause for 2 full seconds at the top of the movement – full elbow extension with pinkies to thighs)
Unbroken Double-Unders x 40-50 reps
(set your goal number and establish a good consistent rhythm to keep unbroken each set)
L-Sit x 30-45 seconds

Just worked on mu on the ring thing.

B.
Every minute, on the minute, for 12 minutes:
Snatch x 1 rep @ 85%

Done, 95#

C.
For times:

C1.
For time:
Row 500 Meters
25 Burpees Over the Erg
When the clock reaches 6:00, complete the following…

4:41

C2.
Three rounds for time of:
135/95 lb Push Press x 12 reps
Toes to Bar x 12 reps
When the clock reaches 12:00, complete the following…

2+9 at 12, rested 1 min

C3.
Three rounds for time of:
135/95 lb Front-Racked Walking Lunges x 20 steps
30″/24″ Box Jumps x 10 reps
When the clock reaches 18:00, complete the following…

2+11 at 18, rested 1 min

C4.
For time:
Row 500 Meters
25 Burpees Over the Erg
(Yes, this is the same as C1…try to match the C1 time.)

5:43

D.
Every minute, on the minute, for 8 minutes:
Minute 1 – Stationary Dips x 8 reps @ 11X2
(hold for 1 second at the bottom and 2 seconds at the top – add weight if possible)
Minute 2 – 12 GHD Sit-Ups

Dips 3/4/3/2
Sit ups done

september 16, 2014

She

A. Jerk cluster; 1.1.1 build to heavy set (rest 15 sec between singles, blocks) Ended up at 125#
B. 6 sets - every 2 minutes PC x 2 (75-80%) 125# here as well
C. EMOM 15 min
Min 1 - HSPU x 8 UB Did as many UB on 2 ab mats as possible each round: 7, 5, 6, 5, 3
Min 2 - GHD sit ups x 8
Min 3 - Russian kettlebell swings x 10 53#
+
3 RFT:
10 dumbbell push press
15 box jumps sd 20"
100 m FW AHAP Substituted 10 banded MU turnover
6:30