2/29/15 Saturday

A. Back SqT – climb to heavy 3

209x3

216x2

B. AFAP
10/20 , 8/18,  6/16,  4/14,  2/12,  1/10
Strict HSPU (1st number above)
Alt Pistols (2nd number above)

3:34 I think.  Pistols were fast for me was happy about that esp since I'm not good at them and with knee but spent to much time looking at the rep scheme so lost time there.

REST

C. 10.8.6.4.2
Cal on Bike 
30′ HS Walk between 

4:25 I think. Happy with my push on AB here.

D.  5 min recovery row with mask

E.  :30 hard :30 easy AB for 10 min with recovery mask.

Panicked in befinning but got into grove and watts were 350 to 400 w/mask so was happy with this today.

D. 30-45 min of Recovery 
Hip Flexors, glutes, thoracic as focus 
Flush the forearms , roll them out, stretch the wrists. 

2/27/15 Thursday

15.1

5+26 (176) / 178#

2/25/15 Wednesday

pm:

A. 4 rds @70-80%

Row 300m 

30 UB double Unders 

10 DB / Kb power cleans 55/35 (ish)

30’ lunge with Ur kb Db. Front rack position

15 t2b

30 ub DU

10 power snatch tnG 95/63

Row 300m

Rest 5 min between rds

Bad day had nothing felt awful didn't even take note of times but very bad.  KB cleans couldn't get unbroken.

FS climb to heavy single

175 stopped there had to leave

2/24/14 Tuesday

At home

20 thrusters 

20 burpees

15 thrusters

15 burpees

10 thrusters 

10 burpees

15 thrusters

15 burpees

20 thrusters

20 burpees

2/23/15 Monday

A.  Back squat 90% emom x6

98k got all should be happy that I hit 90% but peed a river today literally had to move stations cause so much pee :(

B.  Amrap 10

1 snatch + 1 Ohs x 3

6 bar facing burpees

9 c2b

12 cal 

3 + 3 snatch and Ohs.  stupid snatch

Worked snatch a bit after

C.  20 tgu

35# KB but used 40# DB last few sets cause bruises on my arms from Saturday were hurting 

D.  Emom 7

10 wb

10 rebounding box jumps 

Did good was little winded but not terrible.  Used plates instead of box to get practice.

E.  15 min AB recovery with mask

Mobility work

2/21/15 Saturday

Clean pulls 100% every :90 x 6

90k

Amrap 6 w/ Kim

7 cal AB

10 burpee box jumps 

5+5cal I did 3 rounds Kim 2+5

Amrap 6

10 KB stoh 53#

10 HPC 105

5+4 Kim did 3 rounds me 2+4 Struggled on both of these I was very slow second round.

2/20/15 Friday

Row 30 calories
30 Burpees

40 Box Jumps (24/20)step down 
40 Two-arm dumbbell/kB ground-to-overhead (45/35lb DBs)
50 Toes to bar

50 Cal Row 
100′ foot Overhead walking lunge (45/25lb plate)

16:34 did rebounds to plates to practice because I haven't rebounded in months cause of knee.  Felt good today.  Everything felt good but dumbells got hard after first set of 10. Lunge unbroken which wasn't heavy but with knee felt good.

Mu practice - sets of 4 felt good also wish did the opens wod after those lol.  

2/19/15 Thursday

500m Row x10 rest 2:45 inbetween.

Excited for these splits.  Kept same pace entire time.  I've quit on these kind of repeats before literally would stop In The middle of row to rest so glad I pushed through.  

2/18/15 Wednesday

 

pm: 

A1. Bench Press – @80% x max reps x 4 sets; rest :30

A2. max muscle ups x 4 sets; rest 3 minutes 

9/6, 8,6, 8/5, 7/5

B. Map Training @80% today – sustainable throughout

amrap 10 

5 strict hspu 

10 KB SqT Cleans (53/35)

15 Cal Row

3+12

rest 4 min

amrap 10 

5 Front SqT (185/123) *beasts scale up a bit here 

10 T2B

20 double unders 

5 rounds

directly into 

cool down on bike 7-10 min of coasting pace 

Didn't have time, again

 

2/17/15 Tuesday

A. Snatch Grip Deficit Deadlift – Climb to heavy tnG Double; Back/hips stay same angle as snatch or you stop here. Its not much how much you can move today, its snatch grip, statch positions throughout and with no grips 

194x2.  Stopped cause loosing back but this is a PR for even 1 rep so I'll take it .

B. 10 min Bike – max calories; go after this folks! 

97cal.  I haven't tested this in a while last test was 89.

Couldn't finish training at gym started late and had to leave wasn't enough time.

At Home:

Ohs work.  Worked up to 145*3.  Felt like I could have done more but afraid to fail the behind neck jerk because it always destroys my shoulders.  Happy with this considering my mood and did late and haven't done heavy Ohs in Long time.

2/16/15 Monday

Mood not there tonight

Pm:

A. Back SqT – climb to heavy single attempt (relative to the day)

+ 3 x 6 @70%

103k/227 x1

105k/231F stopped.  PR prior to knee injury is 240.

B. AFAP

30 bar facing burpees 

30 Snatch’s (135/93)

30 bar facing burpees 

30 Clean and Jerks (135/93)

30 bar facing burpees 

16:11 snatches prob most time.  I feel like I can't go any faster all singles. Was my first time doing Isabelle ever. Back was on fire.  Burpees weren't fast kept steady pace.  C&j were ok prob should have strung a few together in end.

2/14/15 Saturday

This week was the hardest week on my body since back to full workouts.  I've been extremely sore every day for last 7 days.  Body def trying to fight it's way back.  

A. SqT Clean – heavy triple, heavy double, heavy single ; relative to the day
*spend 20 min once warmed up here – be smart. It’s been a long week. Max # not target of any. Think speed, footwork, timing etc

154x3

163 caught couldn't stand up legs not there yet and also tired from this week. Last week only cleaned 133 so I'm working my way back up.

B. Teams of 2
5 min max calories on bike – switch whenever; max calories wi

85 cal w/Maddie

Rest

C. Teams of 2
2500m row (swap every 250)
250 double unders
2500m row (swap every 250)

22:22 I think w/Shannon.  Pulled 1:40's first few rounds then low 1:50's.  I was tired haven't pulled this hard on rower in very long time. Shannon def carried us but gave it my all.

D. HS Hold – shoulder health and positioning is goal here

60' and few walks w/hspu.

E. 10 min of Scap work – rotator strengthening
F. Athlete specific core work

2/13/15 Friday

am

A. Row 500m x 4-5 @80-90% ; rest 3 min  (wake up the body)

2:01 pace x 4

B. Power Snatch + Snatch Balance + Ohs x 2; build to heavy in this complex 

*1 power snatch + 1 snatch balance (re rack it) + 2 overhead squats, done

110#. 

C. 10 rds AFAP

7 Cal AB

1 legless rope climb

13:38. Had to use legs on last pull on last 2 rounds.

 

pm:

A. AMRAP 10

60 bar facing burpees

30 OHS (120/90)

10 Muscle Ups

1+3 burpees.  Ohs did very well for me 18/12.  But apparently sucked cause took to long to do MU so much for feeling good about the bar which is always my weakness.

 

rest

B. Push Press x 2 + Push Jerk + Split Jerk; build to max in 12 min 

133#.  Push press got hard.

C. Back SqT – climb to heavy single with 3 second pause in hole; no bounce, just power out 

Didn't do legs smoked.  

D. Scap / Recovery Work for tomorrow 

2/12/15 Thursday

A.  Deadlift 3RM

253x3.  1 RM is 263 but couldn't pull that from the floor today.  Next time.

209 x 2 x 3

B.  Afap

100 c2b (6:50)

80 ring dip push ups

60 t2b

40 front rack lunges 93#

20 back squats from floor 123#

25:00.  Got to the lunges about 20m but just couldn't go fast ESP on back squats.  My weakness is moving fast with a bar still struggle with this. Was also trying to keep knee out which mentally was stressing me out. 

2/10/15 Tuesday

AM

A.  Strict press 3x3x3x3+

92# + 4 on last set (last week only got 2 on last set)

B.  Emom 7 x 10 WB to target 14#

Done felt good! First time back on a wb.

C.  300 row @1:54 x 4 rest 2:30

Pm

A. 7RM TnG Power Snatch 

45k pretty happy with that 

B. Power Clean (high blocks, above knee) x 3 + split jerk x 1; build to max in complex here

Stuck to 123# for form didn't do the jerk.  

C.  @110%

10 cal bike 

15 Russian KB Swings (70/53) *heavy as you got for the big guys girls *above eyes, straight arms

30 double unders 

rest 4 min x 4 

1:24,1:23,1:20.  First one didn't count cause tripped on spot in floor for DU both Brandon and i couldn't jump first round.

 

2/9/15 Monday

At gym

A.  Back SqT – 2RM for the day + 2×2@90%

90k x 2

70k x 5 x 3

65k x 2 x 2 still building up.  Sqts were better form today. Kept toes/feet straight more felt better.

B. running clock 

5 min of burpees to 6″ target

93

directly into SqT Clean Thruster – 7 minutes to hit 1RM

133 from rack as instructed by BP

directly into 5 min amrap of, @competition pace

7 box jumps (24/20)

9 T2B

11 Should to overhead (115/83)

3+13.  Couldn't get SOH unbroken.   Step downs on box jumps as instructed by BP.

C. 7 min recovery Row @50%

Done

At home

A. Power Clean + Front SqT + Push Jerk x 2; build to heavy in complex in 15 min or so 

135

145 Fx2 failed on jerk

 

2/8/15 Sunday

Bad day :(

A.  Clean and Jerk

160#.  Felt unbelievable heavy.  

B.  5 rounds for time

5 PC @123

10 bar facing burpees

7:01.  Died.  Wanted to quit.  If I was alone I would have.  This should not be a wod that made me feel that way but my wind was bad and the PC were heavy.  Felt overwhelmed :(.   Gave me slight panic attack actually was not good.  Mentally tore me down.  

2/7/15 Saturday

 Pretty happy with today.  Having not trained hard for 3 months I am keeping up pretty well. Need to get my leg threshold back and more wind.  Will come!  Feeling more confident after yesterday and today.  

A. 5 bar lateral burpees + 20 double unders + Hang Snatch + TnG Snatch – Ladder 

every :90 or so ; til you hit max. Start ladder approx 65% climbing by 5-10lbs at a time 

121# pretty happy since I haven't sqt snatches in a while and my max is only 138.

 

B. Afap – Go Go Go!

20 hspu 

30 bar lateral Burpees 

40 front squats (135/93)

4:41.  First time doing squats in a wod legs were tired and breathing was hard. Did really well on hspu and burpees but bar sqts slowed me.   Also was trying to keep good form and not bounce much.

 

Rest / recovery 

 

C. For time: 

50 Russian kb swings 70/53

500m row 

40 alt kb lunges (hold in goblet) 70/53

40 box jumps (24/20)

300m row 

30 Shoulder to OH with KB (swapping every 5 reps with KB)

20 cal bike 

20 kb Cleans (alt arms)

100 double unders 

10 Burpee muscle ups 

24:31 I think unsure wrote on board but forgot.   Did step downs on bj as precaution for knee def slowed me down a bit but overall happy to have done everything.  Had to wait for rings a little then switch rings so time adds up there.  Bike and stoh prob hardest for me.  

2/6/15 Friday

A. Clean & Jerk; build to heave single in an every :90 for lifts. for 10-15 lifts, starting at about 70% or so 

First time sqt cleaning. Stuck with 133 for reps.  Really hard for me to focus on sitting back on heels trying to protect knee and at same time get in good position to stand up.  Did push jerk but kept riding knee I guess so stopped. Frustrating.

B. some lighter drop sets, working speed between triples and doubles 

C. 13.4

7 min clock as many rds as you can, ascending ladder 

3 clean and jerks 135/93

3 t2b

6

6

9

9

etc…

93 reps.  Happy with this since was first wod going full force giving everything I had coming off injury.  2013 had 79 reps, 2014 88 reps so small PR.

 

2/5/15 Thursday

A.  box squats heavy then drop sets

98k x 3

85k x 3

75k x 5 x2

B.  500m x 4 rest 2:00 between

158.4

157.5

158.1

2:10 ugh just died stopped pulling.  First time rowing repeats in while.

2/4/15 Wednesday

AM

Subbed sqt clean for HPC
10 Hang SqT Cleans (93)
30 C2B pullups
10 Hang SqT Cleans (113)
30 C2B Pullups 
10 Hang SqT Cleans (133)
30 C2B Pullups

12:08.  Still very weak with the bar. Had to single the 133 HPC.  

B. DB SA Row 6-8 reps each side x 4 sets each 

40#x8 reps each

C. Weighted Situps 4×15-20 heavy 

50#x3 sets was getting ass blister so stopped 😡

D. Reverse Hyper and lower back Strength work ; athlete specific 

30k

PM

A.  Power Clean + Push jerk x2

143

155 x 1 push jerk

Heavy 😩

B.  Strict press 3x3x3x3x3+

Goal is more than last week (did 90x5 last week)

92x3x3x3x3x2 😔 couldn't get more than 2 last set.

2/3/15 Tuesday

A. Clean Pull Complex ; every :90 x 5 – Clean Pull + below knee clean Pull + high hang pull x 3; @100% of your clean
*straps allowed

Stayed with 165.  Everything feels heavy right now.

B. 
15 KB swings (70/53) + max muscle ups
rest 4:30 x 3

6,5,5 

C. MAP Training ; increasing % output 
amrap 10  @80%
10 cal bike 
12 hang power clean (95/63)
30 Double Unders 

5+1

rest 4 min 

amrap 5 @90+%
5 Deadlifts (275/183)
7/5 strict ring dips 
30’ Walking OH Single Arm (70/53) lunges (alternating arms each pass)
*be smart here, this needs to be unbroken, if 70/53 is to much lower it, but work on this!

3+1.  Disaster.  Deadlifts so heavy.  Lunges I was scared because of knee.  Had to switch from 53 to 35# KB.  

D. Reverse Hyper 3 x 15 @25% of back squat

Didn't have time

E. 10 min of Scap recovery 

2/2/15 Monday

 

A. EMOM x 10; Snatch TnG Triples Starting at 65% ish; climbing accordingly per athlete 

110. All Power Snatch

B. Back SqT – 5x5

155

C. 4 sets of TnG HSPU; rest 1:30 minute between 

*no resting on head 

45,20,21,22

D.  Running clock 

3 min max burpees to 6’ target 

57

directly into 6 minutes for max clean and jerk

155 Power Clean can't squat yet

into 9 min amrap of, 

10 power Cleans  (75)

10 t2B

30 DU

5+6.  Felt good but grip was hard.

2/1/15 Sunday

A.  Power Clean + Split Jerk

155.  First time since early November I think I've lifted this much was happy!

B.  Power snatch + OHS

117.

C.  

500m row

50 burpees

50 ctb

8:08 I think

Rest 5

20 cal AB

40 ghd sit ups

120 DU

18:00 something including the 5 min rest.  Unsure exact time here.  I struggled little wind just not back yet since only like second winding workout I've done in long time but wasn't too far behind Tasia so wasn't awful. Felt good to die though lol.  Realky have some catching up to do here!