march 30, 2016

Re-load day 2 - yowzers, after not training for a week and a half and then training for a few days straight, my body hurts. Shoulder still okay though, was able to get through all clean + 2 jerk sets without agony.

Clean and jerk, every 2 minutes for 20 minutes (10 sets)
1 clean and 2 jerks at 70% 59

Snatch push press, 5x5 at a weight light enough to ensure no misses 30

Front squat, 5x3 at 80% focus on position out of the hole 74

20 min EMOM:
min 1- 3 box jumps 30"
min 2- 10 overhead walking lunges 85#

5 rounds:
5 db row per arm started with 60, moved to 50 when form started failing
10 behind the neck band pull aparts

december 3, 2015

A. back squat @30x1; 5,4,3,5,4,3- waveload, heavy 165, 175, 185, 175, 185, 195

B. strict pull ups- any grip; 1:15 min amrap x3 sets; rest 2 min 8/6/6

C. kipping pull ups; amrap unbroken set x3 sets; rest 1 min 9/7/9 (not really feeling it, grip was weak)

+

15 min amrap
9 DL- 100#
12 push ups
15 box jumps- 20"
6+18 (I accidentally did the first 3 rounds with 90# DL, but I kept them unbroken so I don't know that it made that big of a deal. Push ups were not hand release.)

november 24, 2015

A. Snatch DL with 2 sec pause just off floor + hang snatch high pull + hang squat snatch; 2.2.1 x 4-5 sets; rest 3-4 min- perfect mechanics focus 55, 65, 75, 85, 95

B. 14 min emom-
odd: 10 wall balls- 20# to 9' I'm a masochistic idiot. I thought this said 20# to 10' for some reason, so that's what I did. That sucked a lot more than 20 to 9. 
even: 10 cal row

+

2 min amrap- hard effort
8 pc&j- 85#
6 burpee over bar
4 box jumps, step down- 20"
rest 1 min
x 3 sets
1+8
1+7
1+5

november 23, 2015

A. Front Squat @20x1; Buld to an 8 RM in 12 minutes 165

B. strict pull ups- any grip; 90 sec amrap x3 sets; rest 2 min 8, 7, 5

C. kipping pull ups; 30 sec amrap x3 sets; rest 1 min 15 ub, 13 (12 ub + 1), 14 (12 ub + 2)

+

18 min amrap
15 box jump, sd- 20"
12 S2OH- 75#
9 T2B
5 + 4 box jumps

november 20, 2015

10 min @ 85%
30 DU
10 KBS, american- 44#
7 T2B
3 box jumps, step down- 24"
rest 5 min
x2 
4+30
4+32 

Row 500m @ 2:08 pace
rest 3:00
x6 sets

rest 5 min

Row 500m @ 2:08 pace
rest 3:00
Completed in an evening session

november 13, 2015

8 min amrap- 85%
350m row
15 KBS- 44#
10 box jump, sd- 20"
5 db snatch/arm- moderate
rest 5 min
x2
2+130m
2+120m 

Rested a few hours

Class WOD
5 x 3 bench press, progressive 125
In a team of 3, 20 min to find each person's 1rm deadlift- only one works at a time 280 PR, changed up some form stuff and it's the first time I've deadlifted heavy with no low back pain/soreness in the following days. 

october 30, 2015

8 min amrap- 85%
10 PC&J-95#
8 box jumps, sd- 20"
6 KBS- 53#
rest 5 min
x2
3+14, 3+9

october 19, 2015

A. back squat @20x1; 10-10-10; rest 2 min 125

B. back squat @30x1; 4 reps x4; rest 3 min- 87% of last week's A. 155

C1. strict pull ups- supinated; 3 reps x3 sets; rest 60 sec 3 ub/3 ub/2 ub, 1 red band
C2. strict pull ups- pronated; 3-5 x3; rest 2 min 5 red band/4 red band/3 red band- all ub

+

25 min amrap- stay aerobic, HR monitor if needed
Row 600 had to run 600, rowers being used in class
20 Push Press- 75# 5s
AD 20 cals
20 KBS- 35# 10s
50 DU more trouble in paradise here
20 box jump, sd- 20# sloooow
* Break up reps to stay aerobic or close to it! ! used my HR today, harder than I thought to stay aerobic. ended up with: avg HR 156, max 175 (ironically probably on the run even though I was going super slow!)
1+3 box jumps

october 15, 2015 - my 26th birthday

Thursday Night League

WOD 1: 6 minutes to find a 1RM hang snatch or clean and jerk. If you choose the C&J, you can only count 75% of your 1RM. 180 pr (135 lbs counted toward the WOD score)

Rest 2 minutes

WOD 2: 12 min AMRAP - 3 rounds of Kelly
400m run
30 box jumps
30 wall balls
2+started the run

august 30, 2015

Swim lesson - Swam ~1000 yards over an hour

3 sets- not for time:
65 DU first round UB
1-3 strict toe-to-bar- legs straight as possible 1, about halfway up
10 back + hip ext. on floor
2-3/leg negative pistol (10 sec descent) 2 each leg, 10 sec
20' seal walk

A. Hang Snatch High Pull + Hang Squat Snatch; Build to a moderately heavy single in 12 min 105, no misses

B. 12 min emom:
odd: 8-10 burpees AFAP 8, averaged 19-21 seconds
even: 6-8 T2B AFAP 3/2/1, 3/2/1, 3/2/1, 6, 3/2/1, 2/1/1/1/1

+

15 min amrap @ 80%
200m run
12 wall balls- 14# to 10'
10 pendlay rows- 75#
8 box jump, sd 20"
4 + ~25m on the run

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 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

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 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

may 23, 2015

Everything felt shitty going into today. Did some extra cardio/squats with the team and it affected me more than I anticipated I guess.

A. FS- build to a 1RM 195, 5# below PR. Attempted 205 twice.

B. CGBP x1- emom 8 min- build to a 1RM within emom 115, 5-10# below PR.. I can't ever remember what my old PR is. 65/75/85/95/105/115/125-F/120-F

C. Powell Raises @30x0- 10% of max CGBP- amrap each arm 10#

+

18 min amrap

15 Box Jumps- Step Down 20”

12 S2OH- 75#

9 T2B

*must step down for box jumps
6+2

may 7, 2015

A. Jerk Dip + Jerk Drive; 3.1 x 3 sets; rest 2-3 min- progressive, start near 100% these really sucked. 170, 180, 190

B. emom- 8 min
odd- 1 rope climb
even- 12 cal row done 

+
20 min easy aerobic I was craving an amrap so I did a made up one pretty slow and leisurely. Like 65%ish
20 min AMRAP 
30 sit ups 
20 lunges 
30 box jumps 
2 rope climbs 
80 singles 
3+23

may 2, 2015

A. Hang clean ladder,  start at 55#, increase by 10# every 75 sec until failure Last success at 175. Failed at 185, poor elbow position in the catch. Tried again before the 75 sec expired and back collapsed/went soft as I caught it in the bottom. Straightened my back out, but by then I couldn't drive out of the hole. Last attempt (my rule is only 3 attempts before leaving it to another day) was a minute later and I caught it better so I was able to drive up faster. Upper back rounded a bit as I stood, I need to work on that. But I'm happy, that's a 10lb PR. I have 145 and up on video I think. 

B. Banded FS @ 20X1, 5 reps x 3 sets, rest 2-3 min 125, blue band. These were killer. 

+

3 sets increasing effort
12 cal row
10 thrusters 65#
10 box jump- sd 20"
10 burpees
Rest 3-4 min
3:28/2:55/2:18

april 29, 2015

A. High hang snatch from blocks; 3-3-3-3-3; rest 2-3 min Really focusing on technique. Still kind of hit or miss, I'll get two or three really good in a row then bounce one off my hips or something dumb. The average is getting way better though. 

35, 45, 55, 65, 75

B1. FW- 53#/h; 50m x 3 sets; rest 45 sec done
B2. Prone DB row @ 2022; 6-8 reps x3; rest 45 sec- bench at ~45 deg., semi-supinated grip 15# felt better with semi-supinated grip. Can move up to 20# next time.

+

3 sets- change order each set:
Run 400m
10 bj-sd 20"
10 ring rows
10 PC 75#
10 squat jumps
Rest 1:1

Set 1 - 1-5 as written 4:38
Set 2 - Box jump, ring rows, run, PC, squat jumps 4:18
Set 3 - Ring rows, squat jumps, box jumps, PC, run 4:15

march 18, 2015

A. EMOM 10 min 3 tng squat clean @ 65% 1RM 115

B1. Single arm DB OH walk 25 m/hand; heavy but perfect form; rest 60 sec 30#

B2. Scap shrugs slow tempo, AMRAP 2 sets; rest 60 sec 10,8/10,8 These were good in a terrible sort of way. Left shoulder struggles here, but I know this is what I have to work on big time.

B3. Banded face pull @ 3121, 8-10 reps, rest 90 sec; x2 Used crossover bands 7# (purple), these are good too, the slow tempo forced me to ensure I was retracting my scaps.

+

6 min AMRAP 

7 thrusters 65#

7 box jump 20"

7 alternating kb snatch - mod weight 26#

Increase pace every 2 min, last 2 min all out

5+14

march 11, 2015

A.emom 10 min- 3 tng squat clean @60% 1rm (around 105 lbs.) 105

B1. double DB OH walk 25m- heavy but perfect form; rest 60 sec. 30# this was a lot more difficult than I thought it would be.

B2. strict pull up clusters 1.1.1- control negative; rest 12 sec btw cluster; rest 90 sec; x2 sets Still really struggling here. It's more like 20 sec between reps otherwise I fail. And I'm having a hard time starting the rep. I'm really frustrated.

+

Have to go to practice, will do this after I coach tonight. Left shoulder is bothering me so I'm going to feel out the overhead stuff.

5 min amrap @ 85%

AD 15 cal

8 s2oh- 65#

4 T2B

2+9 cal

rest 5 min

5 min amrap @90%

row 150m

8 HPS- 55#

6 box jumps- 20”

3+row

rest 5  min

5 min amrap @95%

5  thrusters- 65#

6 bar facing burpees

30  DU

4+1? Pretty sure I got the 1 in just as time expired but not 100% sure