Friday, January 24, 2013

Power Jerk x 1 rep
Rest as neededFive sets of
135, 225x4, 255x3, 275x2, 305x2 PR for a single felt light though, 325xfail, 225x3 back off sets

Five sets of:
Split Jerk x 1 rep
Rest as needed
225x5, 255x3, 275x3, 305x1. stopped here my shoulders were getting fatigued and my form was starting to get ugly

Every minute, on the minute, for 12 minutes:
5 Strict Handstand Push-Ups
5 Strict Pull-Ups
did 9 minutes then rested 2 minutes and did 3 more minutes

For time:
200 Calories of AirDyne
8:15:00 lungs were fine quads were lit up

Saturday, January 24, 2013

Complete as many rounds and reps as possible in 5 minutes of:
1 Power Clean (225 lbs)
1 Muscle-Up
2 Power Cleans
2 Muscle-Ups
3 Power Cleans
3 Muscle-Ups
and so on....
6 rounds even

rest 5 min

B.
Complete as many rounds and reps as possible in 5 minutes of:
3 Power Snatches (135 lbs)
6 Toes to Bar
9 Box Jumps (24")
A. 5+9 reps

rest 5 min

C.
Complete as many rounds and reps as possible in 5 minutes of:
2 Thrusters (135 lbs)
2 Burpees Over the Barbell
4 Thrusters
4 Burpees Over the Barbell
6 Thrusters
6 Burpees Over the Barbell
and so on....
Finished 10 thrusters

D.
Complete as many rounds and reps as possible in 5 minutes of:
20 Kettlebell Swings (24 kg)
20 Hand-Release Push-Ups
2+25 reps

Thursday, January 23, 2013

Daily score

EMOM for 16 min:
Odd- 2 rope climbs
Even- 4 squat clean 225#
Done felt good, tiring and was out of breath but not bad
rested 3-4 minutes then...
+
EMOM for 16 min:
Odd- 5 squat snatch 185#
Even- 30 double unders
This sucked! Was super gassed after this. completed it all though barely. 
+
Emom for 16 min:
Odd- 7 deadlift 315#
Even- Row sprint 20 seconds
Called this part because I was so wrecked. was going to do it later but ended up teaching a class that I hadn't been scheduled for so I skipped it.

Friday, January 24, 2013

A. Power Jerk x 1 rep
Rest as neededFive sets of:
Build over the course of the five sets from 70-85% of your 1-RM Jerk
135, 225x4, 255x3, 275x2, 305x2 PR for a single felt light though, 325xfail, 225x3 back off sets

B. Five sets of:
Split Jerk x 1 rep
Rest as needed
Build to today's heavy split jerk.
225x5, 255x3, 275x3, 305x1. stopped here my shoulders were getting fatigued and my form was starting to get ugly

C. Every minute, on the minute, for 12 minutes:
5 Strict Handstand Push-Ups
5 Strict Pull-Ups

did 9 minutes then rested 2 minutes and did 3 more minutes

D. For time:

200 Calories of AirDyne

8:15, lungs were fine quads were lit up pretty good.

Monday, January 20, 2013

AM
A. Squat snatch x1/Hang squat snatch x3/OHS x3; rest 2 min x5 complexes
Used straps for all sets. 185,205,205,205,205. Definitely a tough weight.

B. 1 1/4 back squat; 3x3; rest 2 min
All at 315# felt heavy. Probably going surfing for the first time didn't help

Tuesday, January 21st, 2013

10 sets @85%
Run 100m
5 burpees
10 box jumps 20"
Run 100m
50 double unders
rest 90 seconds bw sets
2:16, 2:12
2:10, 2:12
2:07, 2:12
2:17, 2:09
2:14, 2:09

PM
Build to a heavy power snatch 245# 10# PR

For times (against a running clock):
Row 500 Meters
10 Power Snatches 185#
20 Toes to Bar
3:45

When the clock reaches 8:00, complete the following…

Row 500 Meters
15
30 Shoulder to Overhead 185#
6:29

When the clock reaches 16:00, complete the following…

Row 500 Meters
20 Toes to Bar
40 Handstand Push-Ups
6:45

When the clock reaches 24:00, complete the following…

Row 500 Meters
25 Burpees Over the Erg
50 Ring Dips
7:30

felt strong today, snatches and S2OH were supposed to be at 155#, but scaled up so I could go slower haha....and be a man.

Saturday, January 18, 2013

Daily score 7. 

AM

row 500m @85%

rest 2 min

x10

(same pace throughout all intervals…pick a conservative pace in this

week and we'll speed it up per week till regionals)

1:40.7

1:40.5

1:40.5

1:40.4

1:40.6

1:40.5

1:40.5

1:40.8

1:40.3

1:40.2

PM

3 rounds for time:

30 power snatch 95#

15 burpees

11:13

Snatches were broken but breathing felt pretty good

Friday, January 17, 2014

Daily score 9 slept 9 hours finally feeling recovered from the comp.

AM

A1. 50 unbroken double unders x5; rest 0 seconds 

All ub

A2. 7 muscle ups for timer x5; rest 3 min

Done all ub, felt good

B. 10 strict pull ups for time x6; rest 90 seconds

Ub, ub, 7-3, 5-3-2, 5-3-1-1

C. Feet elevated ring rows @20x2; amrap unbroken x5; rest 2 min

8 each time. Like these a lot for getting into a good position.

+

10 min amrap:

10 shoulder to OH 185# (from floor)

10 box jumps 24"

7 rounds. Feel like my motor is coming back. 

PM

A. Pressing snatch balance 5x5; rest 90 seconds

All at 135lbs

B. 1 1/4 front squat; 6-8x5; rest 2 min

225x7, 225x6, 225x6, 225x6, 225x6 these suck, elbows started dropping around 5 reps and was able to grind out another 

+

EMOM for 20 min:

Odd- 4 squat clean 225#

Even- 6 deadlift 315#

(if you get pressed to aggressively by the rep scheme, take a 2 min

break and jump back in where you left off)

Did 12 minutes then rested 2 then did 4 minutes rested 2 finished with 4 minutes. Total time 23:55. TOUGH! Weight felt super light in the beginning, back only got a little tight. Just sucking wind, definitely getting my mojo back 

Tuesday, January 14, 2013

Daily score 5 maybe 6-7 hours of sleep, and body is fatigued from competition 

A. Split jerk; 15 singles @80% 1rm; rest 90 seconds

12 reps done at 265 felt slow and it felt really heavy on my shoulders, failed 13th rep so did 3 reps at 225 to finish off.

B. Amrap sets of 5 unbroken strict chin ups in 6 min

40 reps total  or 8 sets

C. 15 burpees @ constant pace; rest 2 min x3

Done felt good to just move 

+

Row 20 min @80% effort

2:05 avg

Wednesday, January 15, 2013

Daily score 5, slept 8 hours but still mentally drained from the weekend.

A. Clean pull x1/Hang clean pull x2/Hang power clean x3; rest 2 min x5 complexes

225, 245, 245, 255, 265

B. Pressing snatch balance 5x5; rest 90 seconds

135,135,145,145,155

C. Sotts press; 4-5x4; rest 90 seconds

All done at 95#

+

10 min amrap:

5 unbroken HSPU

5 hang squat clean 225#

4+7 reps. Thumbs hurt the worst of all and still no fire after this weekend

Fort Vancouver Invitational 2014 (partner competition)

WOD 1: Row 2000 Meters
+
(each partner must complete 100 and 40)
100 Double Unders
40 Toes to Bar

I started the Row and my partner started the 100 and 40, I got 1050m then we switched. Row was good felt great throughout, did the DUs ub, and the T2b 10-10-5-5-5-3-2 Grip was smoked. Felt pretty good after, maybe should've rowed harder

WOD 2: EMOM Clean + Front Squat + Jerk starts at 215
Got up to 335# but missed the jerk, 325 was solid no pressouts on the jerks, 325# is a 20# PR on my jerk, 335# is a 10# Clean PR. Legs were slightly fatigued after this.

WOD 3: 100’ Sprint 20 Minute Time Cap
30 Wall Ball Burpees
12 Snatch 155/95 (Athlete 1)
30 Wall Ball Burpees
12 Snatch 165/105 (Athlete 2)
30 Wall Ball Burpees
8 Snatch 175/115 (Athlete 1)
30 Wall Ball Burpees
8 Snatch 185/125 (Athlete 2)
So 60 burpees and 60 wallballs and 20 snatches for me, I was partner 2. Did the snatches UB at the end and they were all power snatches. the 165# were easy as well did 6-3-3. My burpees were tough and wallballs were easy. Burpees were the hardest part of this and we paced those alot. Felt pretty good still after day 1.

Day 2:

WOD 4: 4 Rounds
Farmer carry 205/145 each hand, 80 ft.
16 Box jump-overs 30”/24”
Farmer carry 205/145 each hand, 80 ft
Crushed this. This really sucked though bad lung burn! I think I probably had the fastest split times of anyone there. So far the worst workout of the weekend.

WOD 5: 2 Rounds
25 Buddy Squats - Station 1
Buddy + Plates Carry
25 Buddy Squats - Station 2
25 Muscle-Ups * ª
Buddy + Plates Carry to Station 1
Event Rules Video
link not Safari compatible
*Teammate must be locked out with deadlift 275/205
 if the
other is touching rings or bar.
ª Round 1 is ring muscle-ups. Round 2 is bar muscle-ups.

This was horrible! Buddy squats killed me and my muscleups were bad only did 7 my first set and then less than that afterwards. Bar MUs were bad as well, just felt out of breath the entire workout.

WOD 6: Chip 1 - 50 Points
100 Chest-to-Bar Pull-Ups
50 Thrusters 135/95

Chip 2 - 50 Points
100 Pistols, Alternating Legs
50 Deadlifts 315/195

Chip 3 - 50 Points
100 Burpees over Bar
25 Clean and Jerks 225/145
Partner Lunge 40 ft. 225/145
all done back to back to back. Pulllups and thrusters felt great breathing was on point. Pistols were good as well and breathing was solid, deadlifts were fast as well felt light, back was fine throughout. Burpees were shitty, I was super slow!!! Just couldn't move, and I couldn't catch my breath. Clean and jerks felt great but still gassed from the burpees bad just felt out of shape on this.

Engine is definitely not where is used to be but there is time still before the open, back never got lit up which was nice maybe because there was some built in rest in the workouts, felt super strong though which is nice! Good weekend!

Wednesday, January 8th, 2013

Daily score. 7-8 flew into Portland today landed at 9am. Slept well but only 7 hours plus 1 on the plane. 

Row 1k @80-85%

rest 3 min

x5

3:34.5

3:34.3

3:34.5

3:33.8

3:32.7

Felt pretty damn good on these! Legs got a little tight but breathing was good. 

Tuesday, January 7th, 2014

Daily score. 8 slept 7-8 hours plus got a nap in before training.

A. Push press x5/Push jerk x3/Split jerk x1; build to a max of the complex

135, 185, 245. Stopped there. The push presses were tough at the end. But not as hard as when I did my 245 push press 5RM. Jerks felt amazing! 

B1. Weighted chin up; 2-3x5; rest 10 seconds 53, 62, 62, 62, 62 all for 3 reps

B2. CTB chin up; 10 for time x5; rest 20 seconds all UB

B3. Muscle ups; 5 unbrken x5; rest 4 min UB, UB, UB, 3-2, 3-2

+

For time:

30 burpees

30 CTB chin ups

30 calories airdyne

4:00

Burpees were steady in 90 seconds

Ctbs were really fatigued from B did 10-5-5-3-3-4

crushed the AD, this hurt pretty good!

Monday, January 6th, 2014

Daily score 9. Slept 10, good fueling, good mood. 

A. Squat snatch x1/Snatch balance x3/OHS x5; rest 2 min x5 complexes

205 for all sets, perfect weight. Felt maximal every set. The OHSs were the worst. 

B. Pressing snatch balance 5x5; rest 90 seconds

135 for all sets, felt fast. Had to think about each one before going, very challenging.

C. Sotts press; 4-5x5; rest 90 seconds

75,85,95,95,95. Tough, but fun!

D. Back squat clusters 5.5.5x3; rest 30 seconds/rest 3 min

325, 325, 325. super tough! 325 was pushing it. Limiter is my ability to keep my torso upright, just start to lose tension in my lower back

Saturday, January 4th, 2013

Daily score 8. Slept 9 hours but trained at 7 am then again at 11 am in between classes. Did the metcons in morning then the strength work at 11. 

A. Squat clean x1/Hang squat clean x3/Front squat x5; build to a max

of the complex

135,185,235,285 stopped there the front squats got a little ugly at the end of 285. Maybe could've done a little more, cleans felt great!

B. 1 1/4 back squat; 8-10x4; rest 2 min

215,225,235,245

Back got a tad tight. 

+

15 min amrap @80% aerobic pace

Row 500m

10 power snatch 95#

10 box jumps 24"

4+42m

Row was 1:53 avg

Snatches were 5-5

Box jumps were steady just stepped down

rest 10 min

15 min amrap @80% aerobic pace

Airdyne 15 calories

10 OHS 115#

30 double unders

7 rounds even

OHS felt awesome all ub 

Dus all ub

AD steady pace 

Friday, January 3rd, 2014

Daily score 9. 9 hours of sleep feel great.

A. Split jerk; 15 singles @275#; rest 90 seconds

All done. Felt great, all three white lights. Felt a little heavier the last 7 reps. 

B. CTB chin ups; 20 sets of 5 unbroken for time

5:53

Limiter was probably a combo of muscular fatigue and breathing, felt pretty good though.

+

For time:

40 GHD sit ups

30 hspu

20 muscle ups

10 burpees

7:20.

40 ghds in 1:50

Hspus 25-5 pretty quickly!

Mus 5-3-2-2-2-2-2-1-1 felt slow on these especially after the 100 pull-ups grip was tired 

Burpees. Just did them

Tuesday, December 31, 2013

Daily score 8. Only 7-8 hours of sleep

A. 20 minute z1 AD, got 300 cals maybe slightly above z1 pace 

Did a bunch of mobility at well. 

Wednesday, January 1, 2014

Daily score 7. Slept ok, went to bed at 10:30 and was in the gym at 8am so not as much sleep as usual, felt a little groggy dork all the pizza last night. Prosciutto pizza was amazing at devanti last night. Happy new year!!

AM

A. Power clean; build to a tough single

305, missed 315 barely.

B. Amrap power clean in 3 min @90% of A; rest 5 min x3

At 275. 

13+1 failed, 15, 9+3 failed

C. 50 power clean and jerk for time 95#

3:11 23-5-5-7-5-5 feel like lungs are coming back wanted sub 3 but sub 2:30 is possible for me. Soon...

Grip was main limiting factor.

PM

A. Squat snatch; Build to a moderate effort TnG triple

135, 185, 205, 225

B. Jumping back squat; 8-10x3; rest 2 min

(full depth, as fast as possible through eccentric/concentric)

225x10, 225x8 (stopped because I was slowing), 225x10 (because I felt like a pussy for doing 8 on the last set)

These sucked quads were tight, more so than usual on high rep squats 

C. 20 tng squat snatch 95# x2; rest as needed bw sets

UB, UB. Not fun haha. Super gassed after each rested 4-5 minutes. Quads were blown. Back was tight