Very low on energy and feeling weak. Mostly due to a long holiday weekend of drinking and bad eating habits. Ankle was swollen again from a strain while in the pool.
2-3-4-5
Power Cleans at 185#
C2B pull ups
Untimed, medium pace
4 Rounds
3 Muscle Ups
10 GHD Situps
Untimed, roughly 45-60sec rest between each movement
Wednesday, May 30, 2012
RN WOD 120526
3 Rounds
7 Hang Cleans @ 155#
14 K2E
21 Burpees
9:40
K2E were a little off, right at the bottom of the elbow. Next time will focues on top/middle of elbow. Haven't done these in a while, usually T2B. All cleans unbroken, entire wod done hungover.
7 Hang Cleans @ 155#
14 K2E
21 Burpees
9:40
K2E were a little off, right at the bottom of the elbow. Next time will focues on top/middle of elbow. Haven't done these in a while, usually T2B. All cleans unbroken, entire wod done hungover.
RN WOD 120525
10min AMRAP
6 Squat Snatch @ 115#
12 Pullups
24 DU
3 rds + 6 snatch + 12 pullups + 7 DU
Liked this one, first round done in just over a minute, slowed down to keep pace w/ everyone else. Only training at 50% capacity for ankle, hence the rest days. Nutrition has been a tad off, so energy has been low.
Strength
Squat
155x5 - 205x5 - 255x3 - 255x3 - 255x3
6 Squat Snatch @ 115#
12 Pullups
24 DU
3 rds + 6 snatch + 12 pullups + 7 DU
Liked this one, first round done in just over a minute, slowed down to keep pace w/ everyone else. Only training at 50% capacity for ankle, hence the rest days. Nutrition has been a tad off, so energy has been low.
Strength
Squat
155x5 - 205x5 - 255x3 - 255x3 - 255x3
Wednesday, May 23, 2012
AF WOD 120522
Find 1RM Snatch
160
Kept barely missing 165, unstable in the catch. Very dissapointed with strength loss.
WOD
2 Rounds
Row 800m
12 Squats @ 135#
6 Push Jerk @ 135#
9:23
Varied off the site due to ankle issues (again). Will get a brace and get back on regular programming tomorrow.
160
Kept barely missing 165, unstable in the catch. Very dissapointed with strength loss.
WOD
2 Rounds
Row 800m
12 Squats @ 135#
6 Push Jerk @ 135#
9:23
Varied off the site due to ankle issues (again). Will get a brace and get back on regular programming tomorrow.
Monday, May 21, 2012
WOD 120518:
BB Gymnastics
1) 10 minutes to work up to a heavy but not maximal Power Clean & Power (Push) Jerk.
Notes: Work up to the limitations of your technique. I.e. your heaviest lift should not be slop, it should be technically clean.
205#
2) EMOM for 7 minutes perform 3 Power Clean & Power (Push) Jerks @ 85% of the above.
175#
All reps on EMOM were unbroken except for last round.
Strength
1a) 4X5 1&1/4 Front Squats – heavier than last week, rest 60 sec.
135 x 135 x 135 x 135
1b) 4X8,6,4,2 Strict HSPU + ME Kipping HSPU – regionals standard, rest 60 sec.
2s,3k x 0s,5k x 0s,4k x 1s,8k
Arms were wasted after the C&J, took a few rounds to get them back
Conditioning
10 minute AMRAP of:
100′ KB Overhead Carry 55# (2 KB 2 arms)
5 Muscle-Ups
25 Absolutely Vertical KBS 55#
2 rounds + 1 OH Carry
Lots of OH work today, carry got tough 2nd/3rd time.
1) 10 minutes to work up to a heavy but not maximal Power Clean & Power (Push) Jerk.
Notes: Work up to the limitations of your technique. I.e. your heaviest lift should not be slop, it should be technically clean.
205#
2) EMOM for 7 minutes perform 3 Power Clean & Power (Push) Jerks @ 85% of the above.
175#
All reps on EMOM were unbroken except for last round.
Strength
1a) 4X5 1&1/4 Front Squats – heavier than last week, rest 60 sec.
135 x 135 x 135 x 135
1b) 4X8,6,4,2 Strict HSPU + ME Kipping HSPU – regionals standard, rest 60 sec.
2s,3k x 0s,5k x 0s,4k x 1s,8k
Arms were wasted after the C&J, took a few rounds to get them back
Conditioning
10 minute AMRAP of:
100′ KB Overhead Carry 55# (2 KB 2 arms)
5 Muscle-Ups
25 Absolutely Vertical KBS 55#
2 rounds + 1 OH Carry
Lots of OH work today, carry got tough 2nd/3rd time.
Thursday, May 17, 2012
Rest days
Taking Wednesday and Thursday off this week. Doing the regular programing with such a long wod at RN took it's toll. Lats, biceps, and back are all seriously worked. Will be back at it on friday.
Stepping away from the sugar detox. I lost approx 2lbs, but lost more strength/endurance than anything. Between clients and workouts, I need a lot more calories.
Stepping away from the sugar detox. I lost approx 2lbs, but lost more strength/endurance than anything. Between clients and workouts, I need a lot more calories.
WOD 120515:
BB Gymnastics
5X2 Clean & Jerk @ 80% – rest 60-80 sec.
185 x 185 x 185 x 185 x 185
Strength
15 minutes to establish a 3RM Back Squat.
205 x 225 x 245 x 275 x 280F on 3rd rep
Conditioning
Tabata:
Pullups
Notes: Alternating sets between strict & kipping (butterfly or glide). 8 rounds total work, beginning with strict.
6 x 15 x 1 x 14 x 0 x 11 x 1 x 6
*Rest 5 minutes.
2 rounds for total reps of:
90 sec. ME Rope Climbs 15′
90 sec. Rest
90 sec. ME Burpees
90 sec. Rest
3 Rope Climbs x 24 Burpees x 1 Rope Climb x 23 Burpees
Ankle started acting up on second round of rope climbs, finished that climb and stayed off it.
EXTRA RN WOD
5 Rounds
Run 400m
20 Pullups
10 HSPU
10 Pistols, alternating
26:30
Very happy w/ the time considering it was after working all the same things earlier in the afternoon. All HSPU unbroken (a first), last round of pullups was broken up because of an "almost" tear on my hands.
5X2 Clean & Jerk @ 80% – rest 60-80 sec.
185 x 185 x 185 x 185 x 185
Strength
15 minutes to establish a 3RM Back Squat.
205 x 225 x 245 x 275 x 280F on 3rd rep
Conditioning
Tabata:
Pullups
Notes: Alternating sets between strict & kipping (butterfly or glide). 8 rounds total work, beginning with strict.
6 x 15 x 1 x 14 x 0 x 11 x 1 x 6
*Rest 5 minutes.
2 rounds for total reps of:
90 sec. ME Rope Climbs 15′
90 sec. Rest
90 sec. ME Burpees
90 sec. Rest
3 Rope Climbs x 24 Burpees x 1 Rope Climb x 23 Burpees
Ankle started acting up on second round of rope climbs, finished that climb and stayed off it.
EXTRA RN WOD
5 Rounds
Run 400m
20 Pullups
10 HSPU
10 Pistols, alternating
26:30
Very happy w/ the time considering it was after working all the same things earlier in the afternoon. All HSPU unbroken (a first), last round of pullups was broken up because of an "almost" tear on my hands.
Tuesday, May 15, 2012
WOD 120514:
BB Gymnastics
1) 5X2 Snatch @ 80% – rest 60-80 sec.
135 x 135 x 135F x 135 x 135
Notes: These ARE NOT touch & go reps. Reset before each rep.
2a) 3X3 Snatch Pulls – heavier than last week, rest 60 sec.
190 x 195 x 195
2b) 3X3 Heaving Snatch Balances – heavier than last week, rest 60 sec.
115 x 145F x 145
Went back to old snatch starting position, led to what felt like a much cleaner lift.
Conditioning
Row 500m
100 Double-Unders
200′ DB Farmers Carry 65#
20 Alternating DB Snatches 65#
100 Double-Unders
Row 500m
For time.
13:01
Double unders slowed me down. Still sore from battle buddy so scaled the db weight down.
Strength
1a) 2X8 Weighted GH Raise – heaviest possible, rest 45 sec.
20 x 20
1b) 2X8 GHD Situps – rest 45 sec.
8 x 8
1) 5X2 Snatch @ 80% – rest 60-80 sec.
135 x 135 x 135F x 135 x 135
Notes: These ARE NOT touch & go reps. Reset before each rep.
2a) 3X3 Snatch Pulls – heavier than last week, rest 60 sec.
190 x 195 x 195
2b) 3X3 Heaving Snatch Balances – heavier than last week, rest 60 sec.
115 x 145F x 145
Went back to old snatch starting position, led to what felt like a much cleaner lift.
Conditioning
Row 500m
100 Double-Unders
200′ DB Farmers Carry 65#
20 Alternating DB Snatches 65#
100 Double-Unders
Row 500m
For time.
13:01
Double unders slowed me down. Still sore from battle buddy so scaled the db weight down.
Strength
1a) 2X8 Weighted GH Raise – heaviest possible, rest 45 sec.
20 x 20
1b) 2X8 GHD Situps – rest 45 sec.
8 x 8
Monday, May 14, 2012
Battle Buddy WOD 120512
Partner WOD
57 Box Jumps @ 24"
57 PP @ 95#
57 Situps w/ Abmat
57 KB swings @ 55#
57 Lunges
57 Squats
57 Burpees
12:21
I was satisfied, not sure where we could of picked up much more time. Was very happy w/ my push through burpees, sprinted majority of them in sets of 5 before passing to partner.
57 Box Jumps @ 24"
57 PP @ 95#
57 Situps w/ Abmat
57 KB swings @ 55#
57 Lunges
57 Squats
57 Burpees
12:21
I was satisfied, not sure where we could of picked up much more time. Was very happy w/ my push through burpees, sprinted majority of them in sets of 5 before passing to partner.
RN WOD 120511
Row 1k
Rest 90 seconds
Row 500m
Rest 45 seconds
Row 250m
Did not record time. On 1k, pace stayed under 1:45/500m, in the higher 1:3X/500m for the first half. On the 500m, hit 1:50/500m for a moment but got it back under.
Rest 90 seconds
Row 500m
Rest 45 seconds
Row 250m
Did not record time. On 1k, pace stayed under 1:45/500m, in the higher 1:3X/500m for the first half. On the 500m, hit 1:50/500m for a moment but got it back under.
WOD 120509:
BB Gymnastics
5X2 Snatch off blocks ( just below the knee) @ 85% – rest 75 second
130 x 130 x 130 x 130 x 130
Used 24" box so boxes came to just below knee, not bar.
Strength
1a) 3 X ME Bench Press @ 85% – rest 60 sec.
7 x 6 x 5 @ 190#
1b) 3 X 8 Single Arm DB Bent Over Row (8l/8r) – heavier than last week, rest 60 sec.
65 x 65 x 65
Conditioning
8 minute AMRAP
7 OHS @ 75#
7 Toe 2 Bar
8 rds + 9 reps
Class wod for the day. about 80-85% effort.
5X2 Snatch off blocks ( just below the knee) @ 85% – rest 75 second
130 x 130 x 130 x 130 x 130
Used 24" box so boxes came to just below knee, not bar.
Strength
1a) 3 X ME Bench Press @ 85% – rest 60 sec.
7 x 6 x 5 @ 190#
1b) 3 X 8 Single Arm DB Bent Over Row (8l/8r) – heavier than last week, rest 60 sec.
65 x 65 x 65
Conditioning
8 minute AMRAP
7 OHS @ 75#
7 Toe 2 Bar
8 rds + 9 reps
Class wod for the day. about 80-85% effort.
Tuesday, May 8, 2012
OFF DAYS
Taking Monday and Tuesday off this week. Tried to workout Monday but mentally wasn't there. Once I started missing snatches at 135# as part of the warm up, I threw in the towel. Two days of rest won't be the worst thing for me.
Training Schedule for the rest of the week:
Wed: Outlaw
Thur: Row 1k, rest 90 seconds, row 500m, rest 45 seconds, row 250m
Fri: Rest
Sat: Battle Buddy
Training Schedule for the rest of the week:
Wed: Outlaw
Thur: Row 1k, rest 90 seconds, row 500m, rest 45 seconds, row 250m
Fri: Rest
Sat: Battle Buddy
RN WOD 120505
35 Back Squats @ 115#
25 Pull Ups
15 Shoulder to OH @ 115#
35 Front Squats @ 95#
25 Pull Ups
15 Shoulder to OH @ 95#
35 OHS @ 65#
25 Pull Ups
15 Shoulder to OH @ 95#
16:37
Legs and shoulders were toast from yesterday. Very happy w/ the time given that.
25 Pull Ups
15 Shoulder to OH @ 115#
35 Front Squats @ 95#
25 Pull Ups
15 Shoulder to OH @ 95#
35 OHS @ 65#
25 Pull Ups
15 Shoulder to OH @ 95#
16:37
Legs and shoulders were toast from yesterday. Very happy w/ the time given that.
WOD 120504:
BB Gymnastics/Conditioning
*This should be performed as one continuous effort. MAKE SURE to read the notes below.
1) 4X2 T&G Snatch (any style) @ 80% – rest 40 sec.
140 x 140 x 140 x 140
2) 50 Double-Unders – rest 20 sec.
3) 1 Snatch @ 90% – rest 20 sec.
160
4) 50 Double-Unders – rest 20 sec.
5) 1 Snatch @ 95%
165F x 165F x 165F
Notes: 40 seconds rest should be taken after the final set of snatches @ 80% and before the first set of double-unders. It is not necessary to time the double-unders, but there should be no extra rest. 3 attempts may be taken at both the 90 & 95% snatch singles, but all 3 attempts should be kept to under 60 seconds.
Strength
1a) 4X5 1&1/4 Front Squats – heaviest possible, rest 45 sec.
155 x 155 x 155 x 155
1b) 4X3 Muscle-Ups, rest 45 sec.
Sets 2-4 were regular front squats
Conditioning (pain threshold)
5 rounds for total time of:
Run 200m
9 UB Hang Squat Cleans @ 155/105#
6 Push Jerks @ 155/105#
*Rest 2 minutes between each round.
Unknown Time
Was timed on stop watch, didn't get a chance to see time. First round at 135#, final four rounds at 115#
*This should be performed as one continuous effort. MAKE SURE to read the notes below.
1) 4X2 T&G Snatch (any style) @ 80% – rest 40 sec.
140 x 140 x 140 x 140
2) 50 Double-Unders – rest 20 sec.
3) 1 Snatch @ 90% – rest 20 sec.
160
4) 50 Double-Unders – rest 20 sec.
5) 1 Snatch @ 95%
165F x 165F x 165F
Notes: 40 seconds rest should be taken after the final set of snatches @ 80% and before the first set of double-unders. It is not necessary to time the double-unders, but there should be no extra rest. 3 attempts may be taken at both the 90 & 95% snatch singles, but all 3 attempts should be kept to under 60 seconds.
Strength
1a) 4X5 1&1/4 Front Squats – heaviest possible, rest 45 sec.
155 x 155 x 155 x 155
1b) 4X3 Muscle-Ups, rest 45 sec.
Sets 2-4 were regular front squats
Conditioning (pain threshold)
5 rounds for total time of:
Run 200m
9 UB Hang Squat Cleans @ 155/105#
6 Push Jerks @ 155/105#
*Rest 2 minutes between each round.
Unknown Time
Was timed on stop watch, didn't get a chance to see time. First round at 135#, final four rounds at 115#
Thursday, May 3, 2012
WOD 120502:
BB Gymnastics
10 minutes to establish a 1RM Snatch from blocks (just below the knee).
115 x 135 x 145 x 150 x 160F x 160F
Notes: Take no more than 5 attempts. Warm up quickly as well. This entire event should take no more than 15 minutes.
Caught 160 both times, but balance was off and had to drop it. Going off the blocks was new and a little tricky
Strength
1a) 3 X ME Bench Press @ 85% – rest 60 sec.
6 x 5 x 4 @ 190#
1b) 3 X 8 Single Arm DB Bent Over Row (8l/8r) – heaviest possible, rest 60 sec.
55# x 60# x 60#
Conditioning
For total time:
3 rounds of-
*then
*then
20 Wall Balls 20
5 Power Cleans
12:34
HATE scaling, but with ankle still sprained from last week, I was surprised I could still pull off pistols and rope climbs at all. Pistols were interesting after all the squat focused movements over the past few days. Had to cut the last couplet short due to time constraints.
Was first day of 21 day sugar detox. Was grouchy as all hell this morning with no fruit w/ breakfast. Lunch and workout made it a LOT better and energy was still high at night. In no way do I enjoy shoveling massive amounts of veggies down my throat (not because of taste, but sheer volume), so I need to replan my meals and find a denser carb source.
Tuesday, May 1, 2012
WOD 120501
BB Gymnastics
1) 5X3 Clean & Jerk @ 70% – rest 45 sec.
165 x 165 x 165 x 165 x 165
2) 4X3 Snatch Balance (NO heaving) – rest 60 sec.
145 F on 2 reps x 125 F on 1 rep x 125 x 135
Jumped straight from C&J into SB, should of done a few reps to get a feel for it and would of had less failed reps
Strength
1a) 3X5 Tempo Deadlifts – heavy, rest 60 sec.
185 x 185 x 185
Notes: Tempo should be 3 counts from floor to knees, explode past knees driving hips to bar, 3 counts back to floor. Concentrate on keeping legs loaded NOT back. Maintain vertical shin.
1b) 3X3 Strict Pullups + ME Kipping Pullups – rest 60 sec.
12 x 6 x 7
Notes: This should be one unbroken set of 3 strict PU then, without dropping off the bar, a max effort set of Kipping pullups.
Deadlifts were fine, can increase by 5# next time this comes up. Hands/calluses were killing me, could of knocked out a few more reps if I wasn't worried about tearing.
Conditioning
3 rounds for total reps of:
2 minute AMRAP of:
30 OHS @ 65/45#
60 Double-Unders
Rest 2 minutes after each round.
Round 1: 30 OHS + 53 DU
Round 2: 30 OHS + 47 DU
Round 3: 30 OHS + 12 DU
Legs tender from yesterdays squats.
WOD 120430
BB Gymnastics
1) 5X3 Snatch @ 75% – rest 45 sec.
140- F on 3rd x 135 - F on 3rd x 130 x 130 x 130
2a) 4X3 Behind the neck Push Press (snatch grip) – heaviest possible, rest 60 sec.
115 x 145 x 150 x 155
2b) 4X2 Snatch Pull @ 110% – rest 60 sec.
200 x 185 x 190 x 195
Blame the snatch weights on a rushed/improper warm up. Didn't get a good feel for proper form until 4th round. Dropped snatch pull weight to get better form.
Strength
1) 1X20 Back Squat (Group 2 – 2X10 @ 50% – rest 60 sec.)
135
20# heavier than last attempt
Conditioning
30 Burpee Over-The-Box Jumps 24/20″
30 T2B
30 Push Jerks 135/95
Row 1K
For time.
15:32
15 PJ at 135#, 15 at 115#. Only doing 2-3 at a time and slowing down too much.
Subscribe to:
Posts (Atom)