7/30/13

A. Split Jerk - 12 min of Doubles - working speed 

Worked up to 245 before I ran out of time. Def felt I had more in me. 

B. 12 min to establish - 2 rep TnG Deadlift 

Got to 375 stopes there because my back was way to tight. 

C. Weighted Pull-ups 7x2 - ascending - strict - no kip what-so-ever. 

Worked up to 70lbs. In my mind I did not kip at all. But tough to judge when doing it alone. 

D. AMRAP 15 - Ladder

3.6.9.12.15 etc

Deadlifts @275/185

C2B Pull-ups

Box Jumps (30/24)

I did it at 225 due to my back tightness. I made it to the 18 round. Completed 15 full rounds plus 23. 

E. 20 TGU - alternating arms  - NFT

7/28/13

DA. Clean & Jerk - Single - 15 or so min

B. EMOM x 8; PC + PJ x 2 - @ 60% of 1RM of PC+PJ complex. 

C. BS Cycle - week 2, day 1

1x10 @60%

1x8 @65%

1x6 @70%

1x6 @75%

1x6 @80%

D. 15.12.9.6

SqT Clean (155/108)

HSPU

Total time 12:08

7/27/13

A. Front Squat : EMOM x 8 , 3 reps @ 70%

Did it at 200lbs. Felt somewhat easy. But towards last round or two. I felt it. 

B. Tester

AMRAP 10

9 Burpee Touches

12 Power Cleans (95/63)

15 Wall balls (20/14- to 10' target)

4 compete rounds plus 24 reps. I was smoked after this. Soaked to the bone in sweat. 

7/26/13

A. Snatch - 2 sec pause on way up - Climb to heavy Double , TnG

Had trouble understanding this one. Wasn't sure if the pause was on initial pull or at the catch position. I did it on pull. Was only able to get 165. 

B. AFAP

5 SqT Cleans (heavy as possible, TnG)

135, 185, 135, 155

25 Calories

Used conventional workout bike. No AD available. 

Rest 6 minutes x 4

***can increase weights as needed 

Total work out was 31 minutes. Including the 6 minutes of rest each round. Felt smoked after. Started at 135. Tried 185 and was pulling to hard and falling down. Felt like an idiot. Dropped weight back down and then climbed again. 

C. 10 min Recovery Row @Z1

Total meters were 2364. Really wanted 2500. 

07/25/13

A. Back Squat - Day 2; week 1 

1x10 @60%- 225

1x8 @65% 235

1x8 @70% 255

1x8 @75%275

B. MAP @80-85%

AMRAP 10

8 C2B

16 Lunges (goblet hold) (53/35)

Completed 5 full rounds +8

Rest 5

AMRAP 10

Run 200m

10 Burpees

20 Box Jumps (24/20-step down) 

Completed 4 full rounds plus 200m + 13

7/23/13

A. Hang Power Clean + Tng Ppwer clean x 2 - Heavy Single on Complex 

B. Push Press 5x2 - ascending - not 2RM

C. DB SA Row 4x6 @2020; resting :45 between sides 

D. 

3 rds

10 TGU (alt)

25 GHD Sit-ups

+ 

2 rds

15 HSPU

15 Burpees

+ 

7 min recovery Row

7/22/13

A. Back Squat

1x10 @60%

1x8 @70%

1x6 @75%

1x4 @80%

B. Snatch Balance 5x2, rest 1:30

C. Snatch High Pull 3x3 @100%, rest 1:30

D. 10.8.6.4.2

Thruster (135/93)

Muscle Up (Girls - 7.5.4.3.2)

7/19/13

A. Complex: SqT Clean + Hang SqT Clean + Tng SqT Clean + Front Squat 

Worked up to 185. Failed at 195 on the HPC. 

B. 

400m Run

50 SqT Cleans (115)

400m Run

Erased time on my watch to time the handstand push-ups I believe I was sub 9. But not positive. 

Rest 10

30 HSPU

60 Box Jump (24/20) * step down 

30 HSPU

Total time was 7:34. 

7/18/13

Worked out at golds gym in pinardville at 4:300pm

Buy in. 

300m Row 1:03

10 BE/sit-ups. 

Barbell warm up SLDL....

A. 12 min to Hit heavy single - Split Jerk

45,95,135,185,205,225,245,265(failed)

I hit 245 at 10:45. I rushed to get the bar loaded at 265. Felt really good but just was either to fatigued or not ready for it. 

B. EMOM x 8 - OHS x 3 @65%

145. Hit all reps easily. Prob could have gone higher on my weight but stuck with program. 

C. AMRAP 8

Row 500m - buy in

Then, 

6 Power Clean (115/83)

6 Bar Lateral Burpees 

Not sure if I did this right or not but I was pretty smoked at end of it regardless. I did the row in 1:34 which I think is a PR. Then went down stairs and did 5 rounds plus 3 PC. I was smoked hit every rep UB. Did have to rest for 5 seconds or so between rounds. 

7/17/13

Rest day

7/16/13

Worked out t golds gym in pinardville at 4:30pm. 

Buy in

300m row 1:02

15 back Extentions 

15 GHD sit ups

5 SLDL

5 HPC

5 thrusters

5 presses 

Mobility

A. 30 Power Cleans @90%, AFAP

195lbs. Did it in 7:48. Felt I was slow but not to sure. I really tried to get flight back to bar ASAP. Only failed on one Attempt. Was very happy about that. 

Rest 10

B. Clean Pulls 4x2 @130% w/ Intent 

Come rely spaced this part of my workout until I started writing this blog. I will make thy up. 

C. # Pull-ups 7x3 - across

45x3,50x3,55x3,60x3,65x3,70x3,70x3

Felt good doing these until the 6th set. Tweaked my neck some how. Hurts to hold  head in a neutral position. Strained muscle isy thought. 

D. DB SA 4x6 @2020

40x2 sets. 50x2 sets. Kept pace and felt the strain in each rep. 

7/15/13

Worked out at golds gym in pinardville at 5:00pm. 

Buy in 

300m row 1:04

15 Back Extentions

15 GHD sit-ups 

10 strict pull-ups 

2 rounds 5 SLDL (45,95)

              5 HPC

              5 Thrusters

              5 Presses

A. Snatch - Triple , not TnG. 15 min to build 

95x3, 135x3, 145x3, 155x3, 165x1 ran out of time on my reset. 

B1. Front Squat 4x3 @33X1

165x3, 185x3, 205x3, 205x3

Would have gone up more but wanted to really stay at the tempo. 

B2. Bar Muscle Up 8.6.4.2

No bar to be able to do them at. Did push ups and dips. All unbroken and right after another. 

C. 

40 Goblet Squats (70/53)

10 Burpees

40/30C2B

30 Goblet Squats

20 Burpees

30/20 C2B

20 Goblet Squats

30 Burpees

20/15 C2B

This absolutely killed me. I should have set up a strategy and went with it. I tried to go to big to fast. First round was 4 min and second round was 6 min and third round was 6+ minutes. 

7/14/13

Quick blood flow workout today. Did a competitor warm up. And the 2 rounds of  game day wod

135

1 power clean

2 front squat

3 push press

4 dead lift

5 C2B

6 burners

7 DB swings

8 box jumps

9 back extensions

10 GHD sit-ups

7/13/13

Worked out at golds gym at 7:00am. 

Buy In:

Run 200m forward

Run 200m backward 

3 rounds of Cindy

Mobility

A. Back Squat - 1RM - day 2 attempt 

B. 5 min - HS Walk Practice 

Did not do A or B due to time issue. 

C. Pull-ups 6x3 - across

40x3, 50x3, 55x3, 60x3, 65x3, 70x 3

Felt good doing these today. Really feel strong on pull-ups. 

D. Row - Cyclical

:20 on :20 off x 30 intervals - @80% ***sustainability 

Forgot to check my meters when I finished. I was just happy to be done. Felt efficient on my pulls just still very exhausting. 

 

7/12/13

Worked out at golds gym in pinardville at 4:30pm. 

Buy In:

LOTS of hip mobility. 

A. Back Squat - retest 1RM

135x10, 22x5, 275x3, 315x1, 335x1, 345x1, 355x1, 365x1 PR by 20 pounds. 

B. Snatch High Pull 3x2 @105-115%

185,185,185

C. 3 rds

400m Run

10 Power Cleans (185/118)

20 Burpees 

 This wod killed me today for some reason. The 400 was on the treadmill. Finished first round under 5 min. Second round was 6 minutes and some. Third round I was junk. Rested way to long between reps and sets. Felt like a huge pussy. Got it done tho. Will def work on stamina a little more. Need to find that extra push when no one is with me. 

7/9/13

Worked out at golds gym in pinardville at 6:00pm. 

Buy in:

A. Front Squat : EMOM x 10; 3 reps @ 70-75%

I did it at about 70%. I did all reps on all sets in allotted time at 195. It felt very easy at some points. Thought I would have been fatigued in later sets but was felling good. 

B.  MAP Training - @85%

AMRAP 10

Row 350m

12 OH Walking Lunge (shoot for narrow group) (95/63)

9 T2B

This was a difficult one to do mainly due to the fact I had to go upstairs on other side of building to get to rower. Lost a lot of time in my travel. Only positive part was able to do all reps unbroken. Completed 2 full rounds plus 8 WL. 

Rest 5

AMRAP 10

3 Muscle Ups

6 HSPU

18 CAL AD

Another difficult one to do because font have the right equipment at this facility. No rings or a good bar to do muscle ups.  Or an air dyne bike. Had to adapt and do 3 pull ups with 3 dips and then do the bike on a regular stationary bike. Was able to finish 4 rounds plus pull-ups/dips and hspu as well as 8 cal on the bike. Legs were pretty dogged when done this workout today!!  

7/8/13

Worked out at golds gym in pinardville at 3:30. 

Buy In. 

Dynamic stretching 

2 Rounds of:

5 SLDL

5 HPC

5 Thrusters

5 Presses

Mobility

 A. Snatch 1.1.1 x 3, rest :10; rest 1:30

135, 155, 155. Kept it lighter wanted to let technique trump my pride. Felt good. Will go up to 165 next test. 

B. 10 Min CP Breathing

- every :30 perform a SqT Clean , building each until 10 min. If come later weights, you start approaching 45 up to even minute, that's ok. But Go. Shoot for 16-20 Reps

I really enjoyed this workout. Loved that it helped my technique by focusing on it with the light weights and then worked up to heavy. Was able to attempt 18 weights failed at 215 got a bad pull. I knew I could hit 225 so I loaded it and went for. Caught it in god position and hammered up to complete the 10 min cycle. 

45,55,65,75,85,95,105,115,125,135,145,155,165,175,185,195,205,215(fail),225 

C. DB SA Row 3x6 (each arm) @2020, rest 2 min

***Dumbbell Side Alternating

50,60,70

Using the rep tempo definitely made you feel the weight. I liked the burn once it hit the last few reps. 

D. 7 min Recovery Row

New PR on 7 min row. 1796 previous was 1765. Fell a little more efficient on my row lately able to keep it under 2:00 min splits for 500 in a recovery row. 

7/5/13

Worked out at golds gym in pinardville at 8:30. 

Buy in:

500m row (1:51)

3 rounds Cindy

Mobility

A. Snatch - 3 rep Positional TnG - Floor + below knee + floor.  (Power or squat- whatever allows more #)

45,95,135,145,155(failed) wanted to stick with power snatches. 

B. Back Squat 7x5 @90%

310 all across. The first 2 sets were the toughest. I don't think I warmed up enough mobility wise. Once my legs and hips were activated it felt better. I also felt I wasn't getting a good bounce out of the whole. Prob due to the high weight I am not to sure.  

C. 

800m Run

25 Front Squats (floor) holy shit!!!!

100 Double Unders

400m Run

25 Deadlifts 3 sets to finish

100 Double Unders

200m Run

25 Power Cleans 5 sets of 5 singles 

100 Double Unders 

 

Forgot to bring my rope so I didn't do the  DU. I will make up for it on recovery rest day. 

7/4/13

Worked out at golds gym in pinardville at 7:30am. 

Buy In:

2 rounds competitors warmup 

Mobility. 

A. "DT"

5 rds

12 Deadlift (155/103)

9 Hang Power Cleans

6 Push Jerk

Did first round as RX. Had to drop down to 135. Wanted to finish wod. Did it I'm a total time of 13:13. Felt smoked after I was done. Definitely underestimated it. 

7/3/13

A. OHS 5x3 @32X1 - ascending

95,135,155,165,175. Did it with 3 sec decent and 2 sec pause at bottom. 1 sex accent. Felt good. Could have done more I feel. 

B. Back Squat 5x7 @85% *or, just higher than last week. If failing on sets, lower weight. Higher than last is the main goal. Don't over jump. 

290 across. Hit every rep in every set. Was very happy abou that. Was a little intimidated but pushed through. 4th set I felt was toughest. 

C. 

EMOM x 10

Odd: C2B Pull-ups 10

Even: KB Push Press 8 (kb in each arm)

Then right into,

EMOM x 10

Odd: max Pull-ups in :30

Even: Snatch Grip PP x 2 rep @ 85% (from rack behind neck) 

Did all unbroken C2B and presses. Had to use DB for presses. Used 40lbs. Should have gone heavier. 

Was in a rush so did the last EMOM faster then I should have. Pull up sets were 17, 15, 16, 12, 10. Weight was light on push press did it at 175. 

7/2/13

Worked out at golds gym pinardville at 4:30pm

Buy in:

2 rounds of competitors warmup 

Mobility

A.  Clean & Jerk - Heavy Single 

135x1,185x1,195x1,205x1, 215x1,225x1(failed)

B. Power Clean 1.1.1 x 4 rest :10, rest 2 min

185 across board wanted to work on technique rather then sloppy reps. 

C.

Run 400m @85%

On treadmill at 10.0

Rest 2 min

10 min to hit Heavy Double TnG Deadlift

135x2,225x2,315x2,365x2,385x2,405x2(failed). Rushed into it as I took to long of a rest. Wanted to get it so bad as it is my 1rm. 

Rest 2 min

400m Run - max effort

Didn't realize I was suppose to rest for 2 min after my 2rm test. Got right in treadmill and set it to 11.0. Felt really 

good. Think if i was on pavement I would have broken 1:30

C. 7 min Recovery

Rowed for 7 min at 2:00 split. Total row was 1765. Very happy about that. Felt very efficient on my row. Had damper set to 8. 

7/1/13

Worked out at golds gym in Pinardville at 7:15pm. 

A. Snatch 1.1.1 x 4 , rest :1", rest 2-3 min 

135, 155,165,170 (failed) redid at 135 for technique. 

B, Clean High Pull 3x2 @105-115%

Did it light due to lower back tightness. 

175 across. 

C. BS 4x9 @80%

275 hit all reps. Not as fatigued as previous week. 

D. 

20/15 Muscle ups (did 20 C2B and 20 dips)

30 HSPU (in 2 sets lipped last 8)

40 SqT Cleans (135/93) (was only 20 back really got stiff)

50 GHD Sit-ups (3 sets)

Total time for this was 13:30