1/29/2016

Heavy Split Jerk - 245

50 S2OH @ 115 - 3:38

My shoulders were feeling pretty weak and sore today. I took 3 shots at 245 and the one I made was ugly. I went for a big first set on the S2OH and got 25, it dropped of to a set of 10 and 5s from then on. But, I was happy with both of these for how bad my shoulders felt. 

7 Rounds:

8 Burpee BJs

16 Cals Assault Bike

32 Dubs

20:54

Toes to bar felt pretty rough when I was warming up so I subbed them out for my drug of choice, the assault bike. I was much more consistent with round times on this one and that's what really frustrated me with that other workout. Each round today was less than or a few seconds longer than 3min. 

1/27/2016

5 Rounds

60 Dubs

40 Cals on the Rower

20 Toes to Bar

10 BJ Overs

34:26

Round 1 - UB dubs, 10/10 T2B, completed in 4:03

Round 2 - UB dubs, 10/5/5 T2B, completed in 6:14

Round 3 - 34/26 Dubs, 5/5/5/5 T2B, completed in 7:39, I was about 15 dubs into round 4 before I realized I didn't do the box jump overs so I stopped, did them, and started round 4 from the beginning

Round 4 - UB dubs, 5/5/5/5 T2B, completed in 7:59

Round 5 - 24/36 Dubs, 5/5/5/5 T2B, completed in 8:02

I underestimated this, came out hot, and got slowed down by the toes to bar. The row took about 1:50-2:10 each round, so those toes to bar really slowed me down. 

1/25/2015

A. Snatch from block at knee height - 1.1.1 x5,  :10 rest, 2:00 rest

135 - 145 - 155 - 165 (1/3) - 165 (2/3)

Footwork in the catch felt a little off and my back quickly started tightening up. I did one power snatch and one squat snatch from the ground after that felt much better than the block work. 

B. Deadlift - 4,4,4,2,2,2; 2:00 rest

295 - 295 - 325 - 375 - 375 - 405

Wasn't moving a barbell well today and kept it lighter than I would had I felt like moving some weight. 

For Time - 14:56

10 Deadlifts @ 135# - UB

10 Wall-Balls - UB

10 Bar Facig Burpees

15 Deadlifts @ 185 - UB

15 Wall-Balls - UB

10 Bar Facing Burpees

20 Deadlifts @ 225 - 10/5

20 Wall-Balls - UB

10 Bar Facing Burpees

25 Deadlifts @ 275 - 5/5/5/5/5

25 Wall-Balls - UB

10 Bar Facing Burpees

Again, didn't really feel like moving a barbell today, and that's what slowed me down. I kept moving pretty smoothly throughout the workout. While I didn't wear the HR monitor (on purpose) I felt I kept my HR under control. 

1/23/2016

12 min AMRAP

300m Row

10 Power Snatches @ 75lbs

10 Burpees

4 Rounds, 175BPM avge HR, 200BPM peak HR, ~1:48/500m pace on the Rower

10:00 Rest

12min AMRAP

300m Row

10 Power Cleans @ 135lbs

10 Toes To Bar

3 + 7 Power Cleans, 166BPM avge HR, 173 BPM Max HR, ~1:50/500m pace

10:00 Rest

12min AMRAP

300m Row

10 Deadlifts @ 205lbs

15 Wall Balls

3 + 10 Deadlifts, 163BPM avge HR, 175 BPM Max HR, ~1:51/500m pace

1/22/2016

A. 21 MU for time, sets of 3 UB only

4:46 :(

B. 5x6 Seated Z-press 

95 - 105 - 105 - 105 - 105

C1. 5x6 Bottoms Up KB Press

12kg across

C2. 5x4 Weighted Pull-Ups

24kg across

D. Isometric Pull-Up Hold, accumulate :20 x4

1/21/2016

A. Squat Clean Cluster from blocks @ knee height 1.1.1, :10 rest, 2:00 rest

185 - 205 - 225 - 225

B. 5 Squat Cleans, RAN

225 - 235 - 245 - 255 (failed the jerk) - 225 (power clean + push jerk)

The clean for 255 was ugly and the jerk came off my shoulders pretty far forward. After that I just decided to try a 225 power clean + push jerk for shits and gigs. 

3 Sets, rest 1:1

15 Cals on the Rower

15 Thrusters - 95lbs

1:21 - 1:21 - 1:30

Unbroken each round

3 Sets, rest 1:1

15 Cals on the Rower

15 OHS - 95lbs

1:16 - 1:24 - 1:27

Unbroken each round

Skipped out on the last part, couldn't get to sleep last night and I worked from 6am-3pm so I was feeling pretty shitty at this point. 

1/18/2016

A. Snatch from Blocks, above the knee - 1.1.1 x4, :10 rest, 2:00 rest

All squat snatches - 135, 135, 145, 155

12 Min AMRAP

15 PC @ 95#

30 Dubs

15 PC @ 115#

30 Dubs

15 PC @ 135#

30 Dubs

15 PC @ 155#

30 Dubs

15 PC @ 185#

30 Dubs

AMRAP PC @ 205#

Got to 5 power cleans at 205

Deadlift - 5,5,5,3,3,3

315 - 345 - 365 - 385 - 395 - 405

1/17/2015

A. 5 Complexes - 1 Clean + 1 Hang Clean + 2 Push Jerks, 2:00 rest

205lbs x5

B. Back Squat - 8,6,4,2, 3:00 rest

225 - 245 - 265 - 285

21min EMOM 

Min 1: 3 Power Cleans + 3 FS @ 155lbs

Min 2: 5 Strict HSPU

Min 3: 10 C2B pull-ups 

2 sets:

:20 row @ 100%

3:00 rest

:20 Assault Bike @ 100%

1/13/2016

Shoulder Mobility

Sled Push - 4:00 continuous, 2:00 rest

4 sets

21-15-9

Assault Bike Cals

Toes to Bar

4:48, kept watt avge above 400 for each set of Cals, unbroken toes to bar

1/12/2016

20min AMRAP:

400m Row

10 Power Snatches @ 95lbs

10 Burpees

4 rounds + 6 Burpees

~1:30/400m pace, 167 peak HR, avge HR seemed way too low and I think the Fitbit wasn't cooperating

10 min Rest

20min AMRAP:

400m Row

10 Power Cleans @ 145lbs

10 Burpees

4 Rounds + 250m

~1:33/400m pace, 174 peak HR, 153 avge HR. This HR info sure as hell felt a lot more accurate than the first AMRAP

1/8/2016

A. 5 Heavy C&J
245 - 245 - 245 - 255 - 255 (f) - 255

B. Heavy 10 rep Back Squat - 275

10 Rounds
15 Wall Balls
30 Dubs

12:12
Unbroken on the wall balls, had some hiccups on the dubs.
Avge HR - 136
Peak HR - 162

1/6/2015

A1. 3x3 Weighted Ring Dips, :10 rest

24kg across

A2. 3x8 Dips, :20 rest

Strict Dips

A3. HSPU - 6 strict + 12 kipping, 3 sets, 4:00 rest

2:56 - 3/2/1, 4/2/3/3

4:16 - 3/1/1/1 - 3/3/3/3

6:56 - singles, 4/2/3/3

B1. 3x10 C&J @ 95lbs

:27 - :26 - :26

B2. 3x20 C2B Pull-Ups

:46 - 5/5/5/5

:58 - 5/5/5/3/2

1:58 - 5, then I forgot how to butterfly or kip or really do a pull up at this point

Last round for each was really frustrating, especially the pull-ups. 

Sled Push

6min Continuous x2 4:00 rest

This was even more frustrating than the first part. I get no traction on the concrete at the gym and spent most of the time slipping all over the damn place. I have no idea how much weight was not the sled, I kept adding and subtracting weight as I went

1/5/2015

I skipped the first part. I've been up since 0430, stayed late at work to watch a heart catheterization, and hadn't eaten much today. I wanted to get it done. 

500m row @ 1:58/500m pace

10 T2B

1 Rope Climb

:30 rest

500m row @ 1:56/500m pace

10T2B

1 Rope Climb

:30 rest

500m row @ 1:54/500m pace

10T2B

1 Rope Climb

:30 rest

500m row @ 1:52/500m pace

10T2B

1 Rope Climb

:30 rest

500m row @ 1:50/500m pace

10T2B

1 Rope Climb

:30 rest

500m row @ 1:48/500m pace

10T2B

1 Rope Climb

:30 rest

500m row @ 1:46/500m pace

10T2B

1 Rope Climb

:30 rest

2:43 - 2:44 - 2:40 - 2:42 - 2:47 - 2:58 - 3:16

118 BPM avge, this seems suspect. Before the last two intervals I took a lot longer than :30 seconds for a break. I was getting pretty nauseous and was trying not to puke. I think this caused the avge rage to drop a bit. Max HR was 162, this seems about right. I was feeling pretty rough going into this but I managed to finish the rowing portion under the time constraints and not like by some sort of miracle. 

1/4/2015

A. Snatch Pulls 3x3 - 195lbs

B. 8 Snatches @ 155lbs+

8/8 at 165lbs, all were pretty smooth. 

Took a few attempts at 185 (1/3) and 205 (0/3). I was slow getting under the bar on the first two attempts at 185, the last attempt was fast and pretty smooth. By the time I tried 205 I was just tired and slow. I wanted to give it a shot anyway because I haven't gotten close to that number in months. 

15mib AMRAP @ <170BPM HR

400m row

10 Power Snatches @ 95

10 Burpees

4 Rounds, 124BPM avge, 166 BPM peak

15min AMRAP @ <170BPM HR

400m row

10 Thrusters @ 95lbs

10 Burpees

4 Rounds, 134 BPM avge, 173 BPM peak

Kept the row around 1:51-1:54/500m pace for each round. HR was peaking during the last round for both AMRAPs. I think I paced the first a little too much. 

1/2/2016

A. Split Jerk - 1 every 30sec for 10:00 - 135lbs

Open WOD 15.4 - 73 Reps

Got to 7/18 HSPU, this is about 20 (give or take 2-3 reps) more than last attempt during the open

I decided to do something stupid and aggressive with the assault bike as well

3min @ >400 Watt avge 

(418 Watts/53 Cals/68RPM avge)

~2min rest

2min @ >400 Watt avge

(406 Watts/34Cals/67RPM avge)

~1:30 rest

1min @ >400 Watt avge

(410 Watts/17Cals/66RPM avge)

3min rest 

1min Max Effort

(547 Watts/23Cals/74RPM avge)

This was rough due to both lactic acid build up and breathing. Definitely pushed some limits with this one. 

1/1/2016

A. 7min EMOM - 3 squat cleans @ 165lbs

Touch and go for all reps

B. Back Squat Cluster x3 - 4.3.2, :30 rest, 3:00 between sets

Wasn't paying attention and only did 3 sets. Wore my knee sleeves for the first time in months as well. 

255/265/275 - 265/275/285 - 275/295/305

10 Sets

10 Power Snatches @ 75lbs

15 Wall Balls

30 Dubs

2:00 rest between rounds, 5:00 rest between 5/6

1:31 - 1:34 - 1:31 - 1:29 - 1:28 - 1:31 - 1:28 - 1:32 - 1:38 - 1:38 

Had some problems with my rope knotting up the last two rounds.