Part 1(730)
Warm-Up
A. 500m Row
B. 9m Z1
-BB Complex
-Sotts Press
-10 Ring Pushups
-6 GHD
C. Mobility
WOD
10m AMRAP:
10 Thrusters (135#)
5 Burpees
*63 Reps
*Lower back was crushed 5m in. Got super tight, could barely clean the bar to the rack position. Have no idea what is going on with my back.
*Broke Every Set of Thrusters into 6/4
Part 2(12p)
*Same Warm-up as Part 1
WOD
5 Rounds:
10 DL (275#)
6 Muscle-Ups
*Felt great until 4th round. Back got a little tight but nothing like Part 1. Deadlifts broke up:
1st Round: 10
Rounds 2-5: 6-4
Muscle-Ups went fine until 4th Round.
Went: 6 - 4/2 - 4/2 - 3/1/2 - 2/1/1/1
Time was 12:22
Just fell apart in the 4th round. Should have broken Muscle-Ups a little earlier. Back kept me from going U/B on DL.
Part 3 (3p)
For Time:
500m Row
50 AS
400m Run
50 WB
500m Row
50 T2B
*11:40
1st Row was 1:30, U/B AS and WB. 2nd Row was 1:44. T2B went 10/10/9/6/6/4/3/1/1
Back felt decent, not great, but nothing like during Part 1. Zack beat me in all 3 wods today. Great to have someone there pushing me but mentally not easy getting beat.
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Saturday, March 31, 2012
Friday, March 30, 2012
30 March
Training (1p)
Warm-Up
A. 500m Row
B. 8m Z1
-BB Complex
-6 Ring Dips
-6 T2B
-12 HR Pushups
C. Mobility
D. 5 HSPU OTMEM for x minutes (Post WOD, 35 HSPU, all U/B)
WOD
A. Back squat 3, 3, 3; rest 3 min
*355x3/370x3/400x3
*355x3/370x3/400x3
*Felt really good for not doing it in a long time
+
5-7 sets @ increasing loads (if you fail to increase weight from one
set to the next, cut it off)
5 TnG power clean and jerk
Airdyne sprint 15 seconds @100% effort
*
(1) 175#/1236 Avg Watts
(2) 185#/1222
*
(1) 175#/1236 Avg Watts
(2) 185#/1222
(3) 195#/1265
(4) 205#/1141
(5) 215#/1024
(6) 225#/1109
*These hurt really bad. 15 seconds sure felt like a long time. Was winded and had a hard time recovering from the clean and jerks. TNG was tough. I assumed it was TNG at the bottom as well as at the top.
Wednesday, March 28, 2012
28 March
Training (130p)
Warm-Up
A. 500m Row
B. 9m Z1
-BB Complex
-Sotts Press
-3 Inverted Burpess + HSPU
-5 Hips to Rings
C. Mobility
WOD
10 min amrap @80%
10 thrusters 45#
10 chin ups
10 box jumps 20"
Run 400m
*3 Rounds
10 thrusters 45#
10 chin ups
10 box jumps 20"
Run 400m
*3 Rounds
*Back got tight pretty early on and chins didn't feel good with the added weight.
Rest 5 min
Row 10 min @80%
*Averaged 1:51 and did 2,680m
Rest 5 min
10 min amrap @80%
10 wall balls
10 kb snatch 2 pood (5/hand)
10 GHD sit ups
30 double unders
*3+10 KBS
*Back got really tight during snatches. Lower Back.
Rest 5 min
Airdyne 10 min @80%
*Averaged 200 Watts
Rest 5 min
10 min amrap @80%
10 OHS 95#
5 CTB chin ups
5 burpees
Run 400 meters
*3 Rounds
*Runs were slow...
Tuesday, March 27, 2012
Training (130p)
Warm-Up
A. 500m Row
B. 8m Z1
-BB Complex
-5 Heavy Wall Balls
-5 30" BJ
C. Mobility
D. Flight Simulator
*U/B 2:47
WOD
A. Power snatch 3, 2, 1; rest 2:30
*185x3/205x2/215x1 (probably caught a little too deep to be legit)
*Felt better, PR'd on every set so technique work is paying off.
B. Push press x2/Push jerk x5; rest 2 min x4
*185/205/225/245
*Tough after heavy PP yesterday but still felt decent.
C. Deadlift TnG 10, 10, 10; rest 90 seconds (increase weight each set)
*345/365/375
*185x3/205x2/215x1 (probably caught a little too deep to be legit)
*Felt better, PR'd on every set so technique work is paying off.
B. Push press x2/Push jerk x5; rest 2 min x4
*185/205/225/245
*Tough after heavy PP yesterday but still felt decent.
C. Deadlift TnG 10, 10, 10; rest 90 seconds (increase weight each set)
*345/365/375
*2nd set was tough and it was even tougher when I had to add 10# and do it again in 90 seconds. Back was pretty tight during 2nd and 3rd set.
http://vimeo.com/39304401
Monday, March 26, 2012
26 March
Training (130p)
*No Program So Came Up With Own Workout
Warm-Up
A. 500m Row
B. 9m Z1
-BB Complex
-6 GHDs
-6 Ring Dips
-6 Heavy High WB
-30 DU's
C. Mobility
WOD
A. Squat Clean x1/FS x2/Jerk x1, rest 4m, x4
*265/275/295/315(miss jerk)
**Felt really good out of the hole for the clean, jerks didn't feel great at all.
B. In 10m Find 1rm PP
*135/185/215/235/250/260/270(PR)
C. Use 85% of 1RM for 8m AMRAP of:
-6 PP (225)
-1 Lap Prowler (50m + 90#)
*3+5 PP
**PP got brutally heavy
D. 50 GHD and 50 Hip Ext for Time:
*4:08
E. HS Walk
*25m Training Video
http://vimeo.com/39230193
Saturday, March 24, 2012
24 March
Training Part 1 (730a)
Death by power cleans 205# (1 on the first minute, 2, 3...etc)... must
be TNG reps
*7 + 7
be TNG reps
*7 + 7
*Underestimated how my grip would hold up on these TNG reps.
Part 1 Training Video
http://vimeo.com/39149030
Noon
Partner WOD (Coaches Prep Course)
10 T2BPart 1 Training Video
http://vimeo.com/39149030
Noon
Partner WOD (Coaches Prep Course)
Max Hang Snatch @115#
*Probably ended up doing 60 Hang Snatch and 60 T2B
30 HSPU FOR TIME 3:04
PM (530p)
For time:
400m Run
100 push press 75#
75 double unders
50 burpees
25 ring dips (Do MUp into first rep and every time you drop)
400m Run
*13:30
*Burpees Felt Bad! Super Slow!
Friday, March 23, 2012
OPT 23 March
OPEN 12.5 (130p)
Warm-Up
A. 500m Row
B. 9m Z1
-BB Complex
-5 Heavy WB
-2 Neg HSPU
-25 DU's
C. Mobility
D. 500m Run
7m Amrap of:
3 Thrusters (100)
3 C2B Pullups
6/6...9/9....12/12.....15/15
*Round of 18 Complete + 9/21 Thrusters*Last set of thrusters felt fine, could have done many more u/b just ran out of time.
Wednesday, March 21, 2012
OPT 21 March
Training (2p)
Warm-Up
A. 500m Row
B. 9m Z1
BB Complex
-6 GHD Situps
-6 BE
-20 DU's
C. Mobility
D. MUp Practice (Strict)
4 sets @95%
6 TnG power snatch
10 burpees AFAP
*42 Seconds/41 Seconds/41 Seconds/41 Seconds
6 TnG power snatch
10 burpees AFAP
*42 Seconds/41 Seconds/41 Seconds/41 Seconds
Rest 2:00
+
3 sets @95%
10 box jumps 24"
10 CTB chin ups AFAP
*29 Seconds/28/27
Rest 2:00
+
4 sets @95%
20 seconds airdyne
*1235/1226/1228/1226 (Average Watts)
Rest 2:00
Training Video
http://vimeo.com/38948183
*Today felt average, my quads were the limiting factor on the snatches, they were bruised up from last week as I was stopping the weight by smashing the bar down on my quads. Amazing how different 165# feels compared to a few months ago when I was missing singles and doubles with this weight.
*BJ and pullups felt great.
Tuesday, March 20, 2012
20 March, 2012
Training (145p)
Warm-Up
A. 500m Row
B. BB Complex
C. Mobility
Row 8 @85%
*1:49.6/2,190 Meters
Rest 3 minutes
10 min amrap @85%
5 kb snatch 2pood/hand
5 burpee broad jumps
30 double unders
3 muscle ups
*4 Rounds
Rest 3 minutes
8 min airdyne @85%
*241 Avg Watts/140 Cals
Rest 3 minutes
10 min amrap @85%
10 power clean and jerk 95#
10 toes to bar
200 meter run
*4 Rounds
Rest 3 min
Run 1 mile @85%
*7:15
*Lower back tightened up pretty bad on the KB Snatches. Felt a little slow during the runs, just heavy really. These movements were tough today to perform at 85%. Near the end, effort was definately in the 90s.
Rest 3 minutes
10 min amrap @85%
5 kb snatch 2pood/hand
5 burpee broad jumps
30 double unders
3 muscle ups
*4 Rounds
Rest 3 minutes
8 min airdyne @85%
*241 Avg Watts/140 Cals
Rest 3 minutes
10 min amrap @85%
10 power clean and jerk 95#
10 toes to bar
200 meter run
*4 Rounds
Rest 3 min
Run 1 mile @85%
*7:15
*Lower back tightened up pretty bad on the KB Snatches. Felt a little slow during the runs, just heavy really. These movements were tough today to perform at 85%. Near the end, effort was definately in the 90s.
Monday, March 19, 2012
19 March, 2012
Training (1030a)
Warm-Up
A. 500m Row
B. 8m Z1:
-BB Complex
-2 HSPU
-6 Ring Dips
-20 Double-Unders
C. Mobility
A. Power clean 3, 2, 1; rest 2:30
*255x3/275x2/295x1/305x1
*255x3/275x2/295x1/305x1
B. Deadlift TnG 6, 4, 2; rest 2:30
*365x6/405x4/435x2
C. 50 HSPU for time
*5:58
*5:58
D. Amrap 1-5 unbroken hang squat snatch ladders in 8 minutes 135#
*3+1 Training Video
http://vimeo.com/38813466
Saturday, March 17, 2012
17 March Training
Part 1 (815a)
5m AMRAP:
5 DL (315)
5 HSPU
*6 Rounds
*DL crushed my lower back. It tightened up after the second round. HSPU felt pretty good.
Part 2 (12p)
10 minute amrap:
10 pull ups COVP
10 KBS 2 pood
10 GHD sit ups
10 seconds L-Sit on rings
*5 Rounds + 10 GHDs10 minute amrap:
10 pull ups COVP
10 KBS 2 pood
10 GHD sit ups
10 seconds L-Sit on rings
Part 3 (6p)
With 3 minute countdown clock:
Airdyne 60 cals
With remaining time AMRAP Push press 95#
(Score is two separate scores, airdyne and reps)
*AD= 1:41 Reps= 30
*Legs were pretty crushed after finishing the AD. Couldn't dip and generate any power with my push presses.
Part 1 Video
http://vimeo.com/38689939
Parts 2 and 3 Videos
http://vimeo.com/38727848
Friday, March 16, 2012
16 March 2012
Open WOD 12.4
Warm-Up
A. 1k Row
B. 9m Z1
-BB Complex
-5 Heavy WB
-25 Du's
C. Mobility
D. GHD/BE
WOD
12m AMRAP:
150 WB
90 DUs
30 MUps
*150 WB/90 DU's/25 MUps
(265 Reps)
Wednesday, March 14, 2012
OPT 14 March
Training (1p)
Warm-Up
A. 3 Rounds at 65%
-200m run
-10 T2B
-3 Strict C2B
-25 DU's
B. Mobility
3 sets @95%
5 TnG power snatch
10 burpees AFAP
*36 Seconds for All 3 Sets
5 TnG power snatch
10 burpees AFAP
*36 Seconds for All 3 Sets
**165# Felt Really Good
Rest 2:30
+
3 sets @95%
5 TnG hang power clean and push jerk
10 CTB chin ups AFAP
*30/30/29
*Felt Pretty Good, Cool Movement We Haven't Seen Alot Of
Rest 2:30
+
3 sets @95%
5 TnG hang power clean and push jerk
10 CTB chin ups AFAP
*30/30/29
*Felt Pretty Good, Cool Movement We Haven't Seen Alot Of
Rest 2:30
+
3 sets @95%
30 seconds airdyne
Rest 2:30
*1137/1106/971 (Average Watts)
Training Video
http://vimeo.com/38523258
Tuesday, March 13, 2012
13 March
Training (2p)
A. Flight Sim (3:02)
*U/B On All
B. Mobility
Row 2k @85%
*7:25
Rest 4 minutes
8 min amrap @85%
5 kbs 2pood
5 burpee box jumps 24"
10 wall balls
3 muscle ups
*4+3 KBS
Rest 4 minutes
8 min airdyne @85%
*305 Average Watts
Rest 4 minutes
8 min amrap @85%
10 dl 185#
10 DB push press 45#/hand
200 meter run
*3+150m Run
Rest 4 min
Row 2k @85%
*7:27
*This was pretty good, felt a little heavy today but overall went well. Starting to get hot outside which adds a different challenge to these workouts. AD was pretty painful as well as the last 2k row. Feel like I was at 85% or near it for most of the 40m.
Monday, March 12, 2012
12 March
Training (1245p)
A. 500m Row
B. Mobility
C. 7m Z1 Warm-Up
-2 Neg HSPU
-4 MUp to Ring Dips
-6 GHDs
-8 BE
-25 DU's
A. Squat snatch 2, 2, 2; rest 3 min
A. 500m Row
B. Mobility
C. 7m Z1 Warm-Up
-2 Neg HSPU
-4 MUp to Ring Dips
-6 GHDs
-8 BE
-25 DU's
A. Squat snatch 2, 2, 2; rest 3 min
*165/185/205(-1)/205/215(-1)
*Didn't feel great, it has been a while since we squat snatched so it took a few reps to get comfortable.
*Didn't feel great, it has been a while since we squat snatched so it took a few reps to get comfortable.
B. Clean and jerk 2, 2, 2; rest 3 min
*135/185/225/255/260/265
*Clean felt pretty good, 2nd Jerk was pretty shaky on all work sets.
*Clean felt pretty good, 2nd Jerk was pretty shaky on all work sets.
C. Amrap 1-5 unbroken hspu ladders in 8 minutes
*3 Sets (45 Reps)
*Shoulders were crushed at the end of this
*Shoulders were crushed at the end of this
D. Amrap 1-5 unbroken hang squat clean ladders 185# in 7 minutes
*3 Sets (45 Reps)*Breathing was the limiter here, grip felt pretty solid.
Training Video
http://vimeo.com/38393683
Saturday, March 10, 2012
10 March
Training (730a)
A. 500m Row Z1
B. 7m Z1
-BB Complex (JS/GM/LNG/OHS/JERK)
-30 DU
B. 7m Z1
-BB Complex (JS/GM/LNG/OHS/JERK)
-30 DU
C. Mobility
PART 1:
5 rounds for time:
6 power clean 225
Run 200m
*7:59
Cleans didn't feel bad, just couldn't catch my breath on the runs and I felt slow. Should have done doubles here as my grip was fine, just need to fix my breathing.
5 rounds for time:
6 power clean 225
Run 200m
*7:59
Cleans didn't feel bad, just couldn't catch my breath on the runs and I felt slow. Should have done doubles here as my grip was fine, just need to fix my breathing.
PART 2 (1130)
7 rounds for time:
7 front squat 155#
7 CTB chin ups
*5:09
*Same problem as the morning, didn't have any breath.
Training Video
http://vimeo.com/38313291
Friday, March 9, 2012
9 March
OPEN WOD 12.3
Did this at 1130a this morning. Felt pretty good after a long warm-up. Got a massage Wednesday night which I think really helped my legs and lower back to feel good going into this one. Set a pace for 13 rounds and probably would have had it but broke on my 12th set of T2B (6-3). This caused me to only get 3 push presses into my 13th round. Frustrating but not sure I could have gone much faster on this one. Happy with my score and I am no longer stressed about not making the open. Everyone in front of me better not get used to the view. Last I checked there isn't going to be 7m of burpees at Regionals....
450 Reps
12+18 RepsVideo
http://vimeo.com/38249269
Wednesday, March 7, 2012
7 March Training
Training (1030a)
A. Flight Sim (3:02)
*U/B on all
B. 7m Z1 Warm-up
-4 Tempo RD
-4 Hvy WB
-4 Hvy KBS
-4 30" BJ
C. Mobility
D. Muscle-Up Work
-3 Strict/1 Kipping
Airdyne 30 seconds @95%
Rest 2:30
x5
*1150/1071/1028/920/959 = 1025 average
+
Row 30 seconds @95%
Rest 2:30
x5
*189/193/194/190/190 = 191 average
+
Amrap burpees in 30 seconds
Rest 2:30
x5
*17/17/17/17/16
Rest 2:30
x5
*1150/1071/1028/920/959 = 1025 average
+
Row 30 seconds @95%
Rest 2:30
x5
*189/193/194/190/190 = 191 average
+
Amrap burpees in 30 seconds
Rest 2:30
x5
*17/17/17/17/16
Tuesday, March 6, 2012
6 March
Training (1p)
Warm-Up
A. 500m Row
B. 6m Z1
-BB Skills
-30 DU's
C. Mobility
D. Pistols (4m)
-21 for time: 58 Seconds
Warm-Up
A. 500m Row
B. 6m Z1
-BB Skills
-30 DU's
C. Mobility
D. Pistols (4m)
-21 for time: 58 Seconds
10 min amrap @85%
5 hang squat clean 115#
3 muscle ups
5 hspu
Run 400 meters
*3 Rounds
Rest 2 min
10 min amrap @85%
5 hang squat snatch 85#
5 burpee pull ups
5 box jumps 24"
Airdyne 20 calories
*3+9 Calories AD
Rest 10 minutes
10 min amrap @85%
Row 500 meters
30 double unders
10 toes to bar
*3+150m Row
Rest 2 min
10 min amrap @85%
Run 400 meters
15 kbs 2 pood
15 wall balls
*2+15 KBS
**Felt great until last 10m Amrap, really hard for me to go 85% on 2 pood swings and wallballs. Everything else felt really good.
5 hang squat clean 115#
3 muscle ups
5 hspu
Run 400 meters
*3 Rounds
Rest 2 min
10 min amrap @85%
5 hang squat snatch 85#
5 burpee pull ups
5 box jumps 24"
Airdyne 20 calories
*3+9 Calories AD
Rest 10 minutes
10 min amrap @85%
Row 500 meters
30 double unders
10 toes to bar
*3+150m Row
Rest 2 min
10 min amrap @85%
Run 400 meters
15 kbs 2 pood
15 wall balls
*2+15 KBS
**Felt great until last 10m Amrap, really hard for me to go 85% on 2 pood swings and wallballs. Everything else felt really good.
-Hit U/B 25m HS Walk
Monday, March 5, 2012
5 March
Training (1030a)
Warm-Up
A. 500m Row
B. Mobility
C. 7m Z1
-6 BB JS
-6 GM
-6 OHS
-6 SOTTS
-6 SPLIT JERKS
-30 DU's
D. L-Sits (2 Max Sets)
*49 Seconds/35 Seconds
E. Pistol Skills/Drills (4m)
A. Clean and Jerk 3,2,2,1: Rest 2:30
*245/255/265/280
*All Successful lifts, jerks got a little ugly near the end.
B. Push Press x2/Push Jerk x2/Split Jerk x3; rest 2m x4
*215/220/225/230
C. Hang Squat Snatch 5,5,3,3; Rest 2:30
*165(-1)/170(-1)/180/185
Shoulders were pretty tight but pleased with the snatch work, triples at 185# is good for me. Cleans felt good, should have went a little higher for last set but wanted to make sure I got it.
Training Video
http://vimeo.com/37974580
Saturday, March 3, 2012
3 March
Training (745a)
A. "Flight Simulator"
3m (unbroken on all)
B. 6m Z1 Warm-Up
-6 T2B
-8 Box Jumps
-6 GHDs
-8 Pushups
C. Mobility
D. Strict Muscle-Up Work (4m)
E. Pistol Work (4m)
Part 1:
3 Rounds for Time:
30 Cal AD
20 Burpees
*6:12
Rest 3 Hours
Part 2:
Did 20m Mobility
Then:
4 Rounds For Time:
400m Run
50 Air Squats
*10:59
All AS U/B and felt pretty good.
A. "Flight Simulator"
3m (unbroken on all)
B. 6m Z1 Warm-Up
-6 T2B
-8 Box Jumps
-6 GHDs
-8 Pushups
C. Mobility
D. Strict Muscle-Up Work (4m)
E. Pistol Work (4m)
Part 1:
3 Rounds for Time:
30 Cal AD
20 Burpees
*6:12
Rest 3 Hours
Part 2:
Did 20m Mobility
Then:
4 Rounds For Time:
400m Run
50 Air Squats
*10:59
All AS U/B and felt pretty good.
Friday, March 2, 2012
March 2nd
Training (630p)
Open WOD 12.2
85 Reps
Felt pretty good, form got sloppy and I felt it in my lower back. Iced and it felt ok Saturday.
TRAINING VIDEO
http://vimeo.com/38460806
Open WOD 12.2
85 Reps
Felt pretty good, form got sloppy and I felt it in my lower back. Iced and it felt ok Saturday.
TRAINING VIDEO
http://vimeo.com/38460806
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