4/30/2016

For total time, each athlete must complete:

30 Thrusters @ 95#

500m Row

30 Power Snatches @ 95#

The next athlete cannot start until the athlete in front of them is off the tower

I don't remember exactly what time we finished but it was under 12min. I went 25/5 on the thrusters. At rep 20 I considered going unbroken but I wanted to have a decent pace on the tower and push it on the snatches. For the row I was at a 1:48ish pace and did very quick singles on the snatches. 

I was overruled and we changed the second workout to the following:

Partner A completes 3 rounds of the following

2 Rope Climbs

3 Squat Cleans @ 225#

Partner B (me)

2 Rope Climbs

4 Squat Cleans @ 205#

Partner C

2 Rope Climbs

5 Squat Cleans @ 185#

Finished in 11:05

4/27/2016

A. Full Body CARs

8 Sets, 3:00 rest between 4/5

Row 2:30

Rest :30

I made it through about 6 and a half of the working sets, I got a very impressive blister (larger than a half dollar coin) on my heel that made rowing very, very uncomfortable. Before that though, everything was good. 

I'm a little worried about the running part for tomorrow. 

Any suggestions?

8 sets, 3:00 rest between 4/5

Bike 2:30

Rest :30

No problems with this one 

4/22/2016

4/22/2016 Make up post

A. Snatch - 6 singles @ 155lbs

155 - 155 - 155 - 155 - 155

B. Hang Snatch - 10 singles @ 115#

115 - 115 - 115 - 115 - 115 - 115 - 115 - 115 - 115

C1. 40 UB WB x3, :30 rest

C2. Lunges w/ WB 3x7/leg, :30 rest

C3. Sled Drag 1:30 continuous x3, :30 rest

C4. Assault Bike 2:00 @ >325 watts legs only, 4:00 rest

4/25/2016

A. Perfect Heavy Fromt Squat - 275lb

B. 10min EMOM - 3 squat cleans @ 205lbs (77%)

This was horrible and buried me. I had a lot of trouble maintaining a strong midline after round 5. My lower back was lit up after this

I did the hamstring accessory work 

28min EMOM

1 - 10 Thrusters @ 115#

2 - 15 BJ @ 24"

3 - 8 Power Snatches @ 95#

4 - 40 dubs

I made it through 15 rounds and did 10 box jumps and 30 subs after the first round of each movement. This was fucking miserable. Maybe it was just a bad day but this was horrible and I'm not happy about barely making it half way. I spent a good amount of time rolling out and stretching my lower back but the snatches didn't help. 

4/20/2016

A. Split Jerk x10, 1:30 rest

Built from 155 to 255 in 10lb increments and failed at 255 so I stopped there. 155-235 felt great, 245 was a little sketchy and 255 wasn't even close

B1. 5x5 MU, 1:00 rest

Unbroken for all of them

B2. Strict HSPU cluster

These were rough. I changed the reps and rest time for this one, :45 between cluster and 3:00 after. First cluster was 5/4, second to fourth were 4/3, last was 4/2

Called it a day after that. 

4/18/2016

I drove from Tampa this morning and went straight to the gym. It showed, I was pretty sloppy all around and just wasn't feeling very athletic or powerful today. 

A. Heavy Squat Clean, 7 singles @ 88%, RAN

265, singles at 235

I was feeling slow and weak today, And barely squeaked out 265. 

B. Front Squat - 5,3,1,5,3,1; 3:00 rest

225 - 245 - 275

245 - 265 - 295

These felt a lot better than I thought based on how the cleans went. 

15 - 12 - 9 

Assault Bike Cals

Thrusters - 115#

5:43

I thrusters first round (huge mistake), 4/4/4 second, 4/5 last round. I had a pretty precipitous drop off in average wattage for the cals on the bike. 

10:00 rest

12-9-6

Cals Rowing

Burpee BJs

4:44

Instead of a round of 9, I rowed 12 cals again. Burpee box jumps were sloppy all around. 

10:00 rest

9-6-3 

Muscle Ups

Deadlifts @ 275#

4:18

6/6, 6/3 for the round of 9

3/3 for the muscle ups and unbroken deadlifts on the round of 6

Last round was unbroken

4/13/2016

A1. 4x5 Weighted Strict Ring Dips, 1:00 rest

12kg across

A2. 4x10 Strict HSPU, :20 rest

UB - 4/3/3 - 3/2/3/2 - 4/3/3

These went much better than last time. 

A3. 4x15 HRPU, 3:00 rest

I did the daily workout for the gym, it was pretty similar to the work I was supposed to do. Today was a day I needed some extra motivation and wanted to workout with the class. 

Bradley Hero Wod

10 Rounds, :30 rest between rounds

100m Sprint

10 Pull-ups

100m Sprint

10 Burpees

I did C2B pull-ups and burpees to a target (horrible idea). But, I went unbroken on the c2b and finished in 34:45

4/11/2016

A. Clean Clister 2.2.2 x5, :20 rest, 2:00 rest between sets

205lbs across

B. 5x3 Front Squat 

205 - 235 - 235 - 255 - 255

Legs were fried after the clean clusters 

C1. 4x8 Low Bridge Hamstring Curls, :30 rest

C2. 4x5 Weighted Wide Grip Strict Pull-ups, :30 rest

16kg across

C3. 4x8 GHRs, 2:00 rest

20min EMOM

Odd - 3 Thrusters @ 165lbs

Even - 5 Box Jumps @ 36"

4/9/2016

A. 8x3 Shoulder Press, 2:00 rest

135x1, 125x7

B1. 5x6 Close Grip Bench Press, 1:00 rest

155 - 185 - 185 - 185 - 185

B2. 5x8 Behind The Neck Pull-up 

Assault Bike

:05 @ 100%

:55 Easy

X10

4/7/2016

A. 8 Squat Snatch Singles, 1:30 rest

145 - 145 - 145 - 145 - 145 - 145 - 145 - 145

B. Banded Deadlift - 4,4,2,2
I had a green band looped over the bar and under my feet for these
185 - 185 - 205 - 205

C. 4x20 UB Power Snatches @ 75#
:49 - :48 - :50 - 1:00 (used straps for the last set)
 This last set was really rough and I had some trouble recovering for the rest of the day's work

B1. Max Effort UB Wall-Balls (-4) x3, :30 rest
Today was not a good day for wall balls, 40 was rough and I sand bagged the rest times between sets.
40 - 40 (21/19, the ball slipped out of my hands and hit me in the face on 21) - 40

B2. 3x15 Burpee Box Jump Overs, :30 rest
1:26 - 1:24 - 1:24
I'm surprised these went better than last week with how bad the wall balls felt

B3. 3x250m row @ 90%
:48 (1:37/500m pace) - :48 (1:37/500m pace) - :48 (1:36/500m pace)

30min Assault Bike @ 140BPM HR
203 Watt avge
52 RPM avge
261 Cals
147 avge BPM HR

4/6/2016

A. Split Jerk x10, 1:30 rest

135 - 145 - 155 - 165 - 175 - 185 - 195 - 205 - 215 - 225 - 235 - 245 

All of these felt pretty good

B. 10min EMOM - 3 MU

C1. 4x5 Weighted Ring Dip, :20 rest

12kg across

C2. 4x10 Strict HSPU, :20 rest

These took forever. If you looked at how long it took me to do C1, C2, and C3, 85% of that time would've been on the HSPU

C3. 4x15 HRPU, 2:00 rest

3 Rounds

25 Pull-Ups

1k Row @ 4:00 pace

18:17

UB the first round of pull-ups, 10/8/7 for the other two. I thought about going faster on the row but I didn't feel like earning a gold start today. 

4/5/2016

A. Full Body CARs

B1. 4x100 Dubs, :20 rest

1:14 (96/4) - 1:21 (86/14) - 1:10 (UB) - 1:23 (messed up 4 times)

B2. 4x100' Farmer's Carry, 2:00 rest

C1. 3x10 Strict Toes 2 Bar, :20 rest 

C2. 3x:30 Bent Knee Hollow Hold, :20 rest

C3. 3x:20/side Side Plank, 1:00 rest

8 Sets

1:30 Row - HR betw. 150-170

:30 rest

HR was between 156-160 at about a 1:53/500m pace

8 Sets

1:30 Assault Bike - HR betw. 150-170

:30 rest

HR was between 155-162, wattage was between 260ish-300ish and RPMs were between 57-61

8 Sets

:08 Assault Bike @ 100%

1:22 easy

Wattage was peaking around 1500 for the :08 @ 100% part

4/4/2016

A. Squat Clean Cluster 2.2.2, :20 rest, 2:00 rest 

185lbs - 205lbs - 205lbs - 205lbs

I completely forgot about the front squats, my bad dawg.

B1. Low Bridge Hamstring Curls 3x8, :30 rest
B2. Wide Grip Strict Pull-Ups 3x3, :30 rest
B3. 3x6 GHRs, 2:00 rest

16min EMOM
Odd - 3 Thrusters @ 155lbs
Even - 5 BJs @ 36"

4/2/2016

A. 6min EMOM - 1 Snatch @ 135#
Turned this into an EMOM due to time constraints. Bar path felt good, aside from rocking back on my heels for two of these everything went well.

Snatch EMOM

B. Banded Deadlift 4x4, 2:00 rest 
165lbs, used a green band

C. 3x20 UB Power snatches @ 75#
:49 - :49 - :49

D1. Max UB Wall Balls (-6), :30 rest, x3
45 - 40 - 40
First two were probably short of where I should've been but the third felt about right

D2. 3x15 Burpee Box Jump Overs, :30 rest
1:46 - 1:36 ; 1:31

D3. 3x250m Row at 85%, 3:00 rest
51.9sec @ 1:43.8/500m pace - 51.0sec @ 1:42.1/500m pace - 48.5sec@ 1:37.1/500m pace

10min Row @ 140BPM HR
2381m - 2:06/500m avge - 144BPM HR avge

10min Bike @ 140BPM HR
96 cals - 226 watt avge - 54RPMs - 144BPM HR avge