2-28-12

Tuesday
A.M.
A. Dead Lift Cluster- Build to 95% 1RM for a single quickly
-135x3/225x3/315x3/405x1/435x1 (felt very good)
B. Power Snatch.Squat Snatch- 1.2 x 5; 5 min
115/135/155/175/185 failed rep - worked on technique at 135
C. HSPU- 50 reps for time
5:23

Comments - good morning session. Need to keep working on power snatch, but everything else was pretty good. Needed better pacing on HSPU.

P.M.
MAP 5/3
5 min @ high consistent aerobic effort
5 pull ups
10 push ups
15 squats

- 7+8

3 min recover

5 min @ high…
10 OHS, 75#
30 Double Unders

- 4+2

3 min recover
5 min @ high…
5 Ring Dips
10 Russian KBS, 70#
15 Box Jumps, 20”

- 3 rounds

3 min recover

5 min @ high…
Row 250m
10 Hand Release Push Ups

- 3 + 10m

Comments - This hurt. I pushed it really hard on these. I didn't feel great about my scores except for the Cindy part. I had to knock up the OHS weight to 75 from 65 because I couldn't put my hands on two tens fast enough. And yes, I just stood and pulled the rower to get those 10m on my last set, and I am not ashamed.

2-25-12

Games WOD 12.1

7 mins of burpees

87 reps

Comments - This workout hurt. I've been dealing with a cold and while body weight stuff isn't a glaring weakness for me, burpees certainly are.

2-24-12

5 sets
300lb deadlift x5
20 sec Airdyne sprint

30s on all

Comments - These felt really good. Getting winded less from anaerobic stuff.

2-22-12

Wednesday

3 sets; rest 6x work
8 Squat Clean Thruster, 115#
15 Ring Dips
12 KB Swings, 88#

(1:16/1:21/1;39)

Comments - first two felt pretty good, although the 88 KB is still giving me fits strength and cardio wise. Cleans and thrusters were good, ring dips became more of a challenge as the workout wore on, but when I broke them up (2nd and 3rd set) I hopped back on quickly (more so in the 2nd set than the 3rd)

Muscle up work and mobility then...

P.M.
Run 20 min @ Z1
5 min HS walk practice
Run 20 min @ Z1
5 min L-sit practice
Run 20 min @ Z1

Comments - Starting to feel better about running, but certainly not where I need to be. Saw good progress on both of my skill workouts. Looking forward to a rest day before some workouts and the Open.

2-21-12

Tuesday

A.M.

A. Dead Lift- 5 sets of 1; start @ 400# (NO FAILED attempts, NOT 1RM)
(400/410/420/430/440)

Comments - felt awesome

B. Power Snatch- build to heavy 2
155 then 175 for 1
Comments - I hit 155, but I was really not feeling my speed today at all. Not very happy with this. I hang power snatched 175 for 2 not too long ago, this should not have been as big an issue.


+

10 sets for time
3 Ring HSPU
5 CTB Pull Ups

Time - 11:25 - This was pretty hard and pushed me. I fell out of the rings on the fifth set and kinda hurt my back. I really felt pretty strong on the CTB. I need to make that transition to the rings so I can get muscle ups down.

2-20-12

Inadvertently took the weekend off. Kinda nice though. My hamstrings are stiff, but I feel really good and ready for the Open WOD this week. Here was the WOD today.

Monday

A.M.

MAP Multi

5 min @ high/consistent/aerobic effort

1 Muscle Up
10 walking lunges
25 double unders
(5 rounds - all muscle up attempts, 2 a piece)

3 min walk/recover

5 min @ high…
15 KB Swings, 70#
15 Air Squats
(4 rounds)

3 min walk/recover

5 min @ high
5 Pull Ups
5 Ring Push Ups
15 Box Jumps, 20”
(4+12 reps)


3 min walk/recover

6 min @ high…
10 OHS, 75#
Row 300m
(3 - did 6 mins high on accident, little extra work didn't hurt anyone)

3 min walk/recover

5 min @ high…
5 wall ball
7 burpees
(5+7 reps)

Comments - Muscle ups are killing me. I am going to start working progressions in my warm up because I know its a technique issue for me. Gotta get those in line. Everything else felt okay, the 5 on 3 off was certainly more challenging than other paces have been, but it is supposed to be that way. At the last workout (wall ball burpee) was really feeling winded.

P.M.

Row 500m @ 1:40 Pace; rest 8 min x 4

1:36/1:39/1:42/1:47

Comments - had a good time. This felt pretty awesome until the last set. I am really starting to tell my wind is improving.

2-17-12

Friday

4 sets

60 sec @ high aerobic
Row (308m/260m/263m/261m)

60 sec walk/recover

60 sec @ high…
Double Unders
(108/90 - rope broke/103/80)

60 sec walk/recover

60 sec @ high…
(30 sec Bear Crawl/30 sec walking lunges)
Completed

60 sec walk/recover

60 sec @ high…
(30 sec Russian KBS, 70#/30 sec Burpees)
Completed, miscounted on KBS but I never set it down. Burpees were all about 10

60 sec wak/recover

2-15-12

Wednesday

4 sets; rest 6x work (stop if there’s a critical drop off)
15 Thrusters, 95#
15 Pull Ups
15 Burpees

1:18 / 1:26 / 1:35 / Critical drop off

Comments - The first set felt fantastic. I felt pretty good on the second one too. The third was awful, I could really feel myself slowing down on the burpees. I went to try and get a fourth in and had lost a lot of speed off of my thrusters. I was pretty pleased with my first two times, but not so pumped about the critical drop at the end there.

20 mins rest

Run 18 min @ Z1
5 min HS Walking Practice
Run 18 min @ Z1
5 min L-Sit Practice
Run 18 min @ Z1

Comments - Running was fine, worked on technique and breathing. Need to work on hamstring flexibility for L-sits and go through some handstand progressions.

Taking tomorrow off, will most likely do some mobility/yoga stuff, and sleep in.

2-14-12

Today was supposed to be a two WOD kind of day. I forgot I had breakfast with the Dean today... so it was a one WOD day. Two WOD tomorrow.

Strength

Deadlft 4x2 (10 seconds between each rep) - 390/405/425/435 (5 mins rest)

Build to solid double power clean and split jerk
135/185/205/225

1. Ring HSPU (10 seconds)
2. GHD Raise (4 mins rest)

(10/15 - 8/10 - 7/15 - 7/13)

Comments - Today was great. I felt great, wanted a little more from power clean though.

2-13-12

Monday

Row 500m @ 1:40 pace
Rest 8 min
X 3

(1:36) (1:43) (1:45)

Comments - PR on 500m row. Pretty pumped about even just a slight improvement from last week.

+

5 min @ high/consistent/aerobic effort

1 Muscle Up
35 Double Unders

(5 rounds - I was having trouble with muscle ups because I had just gotten on the rower. I went two attempts = 1. Double unders felt great)

5 min walk/recover

5 min @ high…
5 Ring Push Ups
10 Pull Ups
15 Box Jumps, 20”

(5 + 8 box jumps)

5 min walk/recover

5 min @ high…
5 Ring Dips
10 SDLHP, 75#

(8 + 2 SDLHP)

5 min walk/recover

5 min @ high…
Run 150m
7 Toes to Bar

(4 + 50m)

5 min walk/recover

.5 miles on Air Dyne
15 Squats

( 2 + .3 miles) -

Comments - The rower felt better than it has. The Airdyne is still really rough on my legs.

2-11-12

WOD 1
10 rounds
4 burpees
6 70lb kettlebell swings
8 wall balls

12:20

Comments - Wasn't happy about my time. I finished rounds 5 at just under 4 mins, so I was feeling really good at that point, and dropped off from there. Still gotta keep working the lactic acid endurance

20 min break

WOD 2
800m run + 20 clean and jerk unbroken 95lbs + 800m run

11:01

Comments - legs were kinda shaky from the first WOD, but the run felt okay. I improved my 800m time on the way back in, good finish to the day.

2-10-12

Friday

A.M.

AnLP

3 sets; rest 4 min
5 Dead Lift, 275
10 Burpees AFAP

24s/24s/23s

+

3 sets; rest 4 min
5 Hang Power Clean @ 185#
15 sec Air Dyne Sprint

27s/26s/28s

Rest 20 mins

Row 500m @ 97%
Rest 10 min
X 3

1:40/1:45/1:48

Comments - first workout felt awesome. After the first airdyne sprint I felt really good. Good consistent movements throughout. The rower was pretty rough, I haven't trained rowing sprints before. It was certainly interesting.

2-9-12

4 sets; rest 6x work
15 Thrusters, 95#
15 KB Swings, 88#

1) 50s
2) 1:20
3) 1:18
4) 55s (Russians throughout)

During set three, I had to switch to Russian KB swings, instead of the standard KB swings. I got 8 in the third set, but I was coming off the bell too much. I wanted to make sure I was working on lactic acid endurance and keep moving.

The thrusters felt very good and fast.

2-8-12

A.M.

A. Dead Lift Cluster- 1.1.1 x 3; 7 min; start @ 380#

380/405/425 (missed last rep twice)

B. Hang Snatch/OHS- 1.3 x 3; 3 min

135/155/165 - these were not as explosive as I usually feel. I think the deadlift took some of the speed out of me.

C1. Ring HSPU- 4 x amrap strict; 1 min

C2. GH Raise- 4 x 8-12; 1 min

(4/12) (6/12) (6/12) (3/12)



P.M.

Run 15 min @ Z1
5 min Muscle Up Singles
Run 15 min @ Z1
5 min L-Sit Tech work
Run 15 min @ Z1

Comments - running still makes me feel like the fat kid in middle school. I weighed in today, just because I hadn't in a while. I have gained a little weight, but I feel like my composition is better and my cardio is definitely improving, just something to watch, especially in regard to my gymnastic movements. My diet has been pretty good, but I may need to tighten it up some more.

2-6-12

Monday

MAP Multi 4/4

4 min @ high/consistent/aerobic effort
5 Ring Dips
10 Box Jumps, 30” step down

6+5 rounds

4 min walk/recover

4 min @ high…
5 Pull Ups
7 Wall Ball, 20#

8 rounds

4 min walk/recover

4 min @ high…
5 Toes To Bar
25 Double Unders

6+3 rounds

4 min walk/recover

4 min @ high…
5 Ring Dips
10 Russian KB Swings, 70#
15 Squats

6+2 rounds

4 min walk/recover

4 min @ high…
Row 200m
10 Hand Release Push Ups

3 rounds

Comments - this felt really good. Hopefully starting to control my wind better.

2-4-12

Saturday

Aerobic tester

5 rounds
Row 1000m
15 Thrusters, 75#
15 Pull Ups
15 Burpees

42:15

I felt really good on everyday but today and Monday this week. This workout just nails my weaknesses. It pushed me really hard, I was wiped out at the end of it. I took a lot away from this one though.

2-3-12

Friday

Skill + AnLE

3 HSPU EMOM for 5 min

+

3 sets; rest 7x work
7 Russian KB Swings, 88#
12 Box Jumps
Row 200m

Times - 1:15/1:05/1:13

Comments - Handstands felt good. Working on speed from floor. The KB Swings felt great. I think my box jumps are starting to get better too. My row was sub 1:40, usually around 1:35. This is kind of a drop off from other workouts.

2-2-12

Thursday

AnLP

A.M.
3 sets; rest 4 min
3 Hang Power Clean
10 Burpees AFAP

(33s @ 185#) (33s @ 205lbs) (37s @ 225lbs)

+

3 sets; rest 4 min
3 Hang Power Snatch
Row 150m

@ 135lbs (41s/45s/48s) The row was pretty slow. Gotta work on that. The second set I hadn't restarted the rower. That probably added a good 3 seconds. So my major drop off was most likely on that last set. Shoulder was still tender from the weekend too. Otherwise, felt good.

P.M.
8 sets; rest 2:40; rest 5 min b/w sets 4 & 5
20 sec Air Dyne @ 100%

Comments - The Airdyne hurts. It is really working on my lactate endurance, but it still really hurts.