10/31/2015

A. Split Jerk x10, RAN

7/10 at 225lbs, shoulders felt terrible today. 

B. 6x4 Kb Push Press @ 41x1 tempo 

24kg across

C. 6x5 Weighted Ring Rows @ 41x2 tempo

45lbs across

For Time 

50 Pull-ups

50 cal Airdyne

50 S2OH @ 135lbs

50 T2B

50 cal row

20:02

Sets of 10 for the pull-ups, one set of 10 then 5s for the S2OH, 4x10 and 2x5 for the T2B. The S2OH and T2B slowed me down a lot. I took a little longer on the T2B in an effort to get as many sets of 10 as possible. The Airdyne and row tried really hard to kill me. 

10/28/2015

A. 5x5 Kb Bent Press - 20kg 

These are awkward and I didn't feel comfortable jumping to 24kg

B1. Row 200m @ 1:35/500m pace, rest :10 x5

B2. 5x6 MU for time

:45 (3/2/1) - :35 (4/2) - 1:04 (4/1/1) - 1:16 (3/1/2) - 1:12 (2/2/2) 

I had some trouble controlling the rings on the last 3 sets. The rigs got pretty sweaty and made hanging on and controlling them much more difficult. Split times were faster but I would've liked to have don't bigger sets on these. 

6 Rounds w/ 1:15 rest between rounds 

200m Run

5 Strict HSPU

40 Dubs

5 Kipping HSPU

1:47 - 2:02 - 2:10 - 2:25 - 2:41 - 2:18

Went unbroken on all of these. My legs were cramping pretty bad during the 5th set and I took a little extra time to try and work it out before starting the last set. 

6 Rounds w/ 1:15 rest between rounds

200m run

8 S2OH @ 115

40 Dubs

8 C2B pull-ups 

2:02 - (f) - 2:09 - 2:18 - 2:29 - 2:30

I forgot to time the second round, and I forgot to do the dubs that round. I had some problems with my rope getting tangled and a few hiccups with the dubs but went unbroken otherwise. 

10/27/2015

A. 5x8/leg Hanging Alt. Leg Raises from L-Sit

B1. 4x15 GHDSU, rest 1min

B2. 4x30' HS Walk 

:48 - :45 - :48 - :49

The HS walks were pretty sloppy today. 

6 Rounds, :30 rest, 3:00 rest between 3/4

1k Row @ 1:57/500m pace

10/26/2015

A. Power Clean Clusters 2.2.2 rest :20/rest 2:00 x5 

225lbs for all 5 sets

B. Back Squat 5 - 5 - 3 - 3 - 1 - 1

285 - 285 - 305 - 305 - 325 - 325(f)

Wore knee sleeves last week. No sleeves this week. In general I don't wear sleeves much and I never use a belt or lifting shows. 

3min AMPRAP, rest 3:00, repeat

7 Hang Squat Cleans @ 135lbs

7 Burpee BJs @ 24"

3+ 4, 3 + 3

Went unbroken the first two rounds, 2/2 the last round on the first set and got the last 3 unbroken for the last set on the second round through 

3min AMRAP, rest 3:00, repeat

7 Thrusters @ 115lbs

7 Toes 2 Bar 

3 + 7, 3 + 7

Unbroken all the way around. 

10/24/2015

A. Split Jerk Singles x8 
205 - 225 - 225 - 225 - 225 - 225 - 225 - 225

B.One Arm Dumbbell Push Press 5x5 @ 41x1 tempo - 40lbs across
We've got 40lbs dumbbells then we jump right to 80lbs, so I stuck with 40lbs for this one. I'm using kettlebells next time.

C. Weighted Ring Rows 5x5 @ 41x2 tempo - 45lbs across

4 Rounds w/ 2 min rest, rest 4 min between rounds 2/3
1k row @ 2:00/500m
10 push press @ 115lbs
30 wall balls

5:49 (UB) - 5:55 (UB) - 6:34 (20/10 WB) - 6:28 (UB)

10/23/2015

A. 5min EMOM 3 Snatch Drops w/ 3 second pause

I did not like how this made my shoulder feel. I did a few at 105 and called it quits because it was very uncomfortable and I did not want to push it too hard.

B. Hang Snatch + Snatch Complex x5, rest 2 min
105 - 115 - 125 - 135 - 145

This did not feel near as bad on my shoulder as the snatch drops did. They were a bit awkward from avoiding this movement for a while but no misses.

C. 5x5 Snatch Grip Deadlift - 225lbs across

Used straps on these, gonna try to avoid using them in the future.

6 Rounds w/ 3min rest between rounds
:30sec Airdyne
10 UB Deadlifts @ 255
15 Burpees AFAP

1:31 - 1:48 - 2:02 - 2:10 - 2:19 - 2:26

Kept the Airdyne pace above 85RPMs for each set. The burpees slowed down, a lot, but i kept moving through them and didn't take a break, I just got slower.

10/21/2015

Didn't get much sleep last night. I worked til 0500 and woke up around 11:30. I shortened the last conditioning piece because I was moving pretty damn slow at that point. 

A. Kettlebell Bent Press 5x5

16kg - 16kg - 20kg - 20kg - 20kg

B1. Row 200m @ 1:40/500m pace, 10sec rest

B2. 6 MU for time, 3min rest

:45 (5/1) - :50 (4/1/1) - 1:40 (2/1/1/1/1) - 1:13 (3/1/1/1)

Not happy with this one. The muscle ups were really ugly today and I had problems transitioning from the swing to the catch. I was pretty tired so I'm taking that into account but still, not happy with how difficult these were for me today. 

5 Rounds, 1:30 rest between rounds

200m run

5 strict HSPU

40 dubs

5 kipping HSPU

1:45 - 1:51 - 2:13 - 2:03 - 2:50

Went unbroken on the HSPU til the last round, 4/1 for strict and kipping. Had to spend some time untangling my rope on the last 3 rounds as well. 

3 Rounds, 1:30 rest between rounds

200m run

10 S2OH @ 115lbs

40 dubs

10 C2B pull-ups

Had some problems with the dubs I'm attributing to fatigue. I went unbroken on the S2OH and C2B (these were ugly, again, fatigue). 

10/20/2015

A. Power Clean Clusters 2.2.2 x4 rest :20, rest 4min

205 - 225 - 225 - 225

Power cleans were touch and go. None of that do one, drop it, walk a few feet away, return, do another and call it a double. 

B. Squat 6 - 6 - 4 - 4 - 2 - 2 

255 - 275 - 295 - 295 - 315 - 315

3min AMRAP

7 Hang Squat Cleans @ 135lbs

7 Burpee BJs

2 rounds + 8 reps

Rest 7min

3min AMRAP 

7 Thrusters @ 115lbs

7 T2B

4 rounds

Went unbroken wherever I could. I have a bad case of bitch mitts right now so cycling the cleans was rough. My quads were also pretty tender and bouncing the bar off them was a bitch but I did it anyway. Thrusters and toes to bar went better than I thought they would. 

10/19/2015

T-Spine, Hip, and Ankle Mobility

2 Rounds: 

5min row @ 2:00/500m pace

10 Burpees AFAP

15 T2B AFAP

5min Airdyne @ 65-70RPMs

10 Burpees AFAP

15 T2B AFAP

29:12

AFAP turned into 'if possible.' Unbroken T2B first round, 10/5 second round. 

10/15/2015

3 Rounds - rest as needed

12 DB snatches 45lbs

9 OH Lunges 115lbs

6 MU

2:05 - 2:15 - 2:00

Unbroken on the muscle ups. Lunges were spicier than I thought, but I haven't done any kind of lunge in a while. We don't have 50lb Dumbbells, the only weight above 45lbs is an 80lb dumbbell. 

20 - 15 - 10 

OHS @ 95lbs

PC @ 95lbs

6:35

20 - 10/5/5

10/5 - 7/5/3

10 - 10

A lot of 'coulda, shoulda, and woulda' on this one. 

10/16/2015

A. 3 PC & Jerks EMOM for 10min: 155lbs

B. Front Squat: 3-2-1

255 - 275 - 285

6 Rounds, rest as needed between rounds (~3min)

Row 500m @ 1:58/500m pace

3 MU 

12 OHS @ 95lbs

3:02 - 2:58 - 3:04 - 3:00 - 3:03 - 3:02

10/13/2015

Airdyne - 4 Rounds

:20 all out

3:00 active rest

Round 1 - 120 peak RPMs, 27 cals

Round 2 - 115 peak RPMs, 22 cals

Round 3 - 115 peak RPMs, 23 cals

Round 4 - 115 peak RPMs, 21 cals

Rower

3 Rounds

:20 all out

3:00 rest

Round 1) 1:21/500m pace - 123m - 651 watts - 14cals - >2700cals/hr

Round 2) 1:20/500m pace - 124m - 667 watts - 14cals - >2700cals/hr 

Round 3) 1:20/500m pace - 124m - 667 watts - 14cals - >2700cals/hr

15min @ 2:03/500m pace

1:58/500m pace, I forgot to record the total meters

10/12/2015

A. Push Press x3 + Push Jerk x2 + Split Jerk x1 - 5 Complexes for max weight 

165 - 185 - 195 - 200 - 205(f)

Failed the split jerk at 205. The push jerks from 185 on felt pretty ugly, as did the split jerk. 

B. Bent Over Supinate Grip Rows 4x10

135 across

C1.  4x5 MU - for time, rest 30sec

:20 - :20 - :21 - :22  All unbroken

C2. 4x10 OHS @ 95lbs

All unbroken. Left shoulder felt a little unstable for the OHS. 

3 Rounds w/ 2min rest betw rounds

3min Airdyne @ 65RPMs

15 Burpees

15 Power Cleans @ 95lbs

4:55 - 4:51 - 4:46

Unbroken on the power cleans. 

10/9/2015

Wodapalooza Qualifier 

7min AMRAP 

21-15-9 

Push Press 95lbs

Pull-Ups

152 reps

1:51 finished the round of 15

10/7/2015

A1. Face Down Incline Y Raises 3x10, rest 30sec

A2. Bent Over Thumbs Up Reverse Flies 3x10, rest 30sec

A3. Weighted PVC Dislocates x4, rest 2min

B. 7x1 Power Clean & Jerk

225-235-225-225(f)-225-225-225

Stuck with a push jerk for all of these. Didn't have any problems with my shoulder during any of it. 

C. 3x3 FS - 225 across

D. 5min EMOM - 7 C2B pull-ups

Last two minutes were a bit ugly but got them all unbroken. 

30-20-10

Calories on the Airdyne

Burpees to 6" Target

8:54

I kept a pretty good pace on the airdyne and kept moving on the burpees. This was definitely an 85% effort for the day thought. 

10/6/2015

A1. 3x10 Pull-Ups, for time, rest 1min

:11 (UB) - :23 (UB) - :29 (UB) 

A2. 3x10 Ring Dips

I kipped on these, I took advantage of there not being a specification on strict vs kipping 

:12 (UB) - :15 (UB) - :15 (UB) 

 3 Rounds w/ 3min rest between rounds:

15 UB Deadlifts @ 225lbs

20 calories on the rower

15 UB T2B

1:52 - 2:21 - 3:06

Went unbroken on everything until the last set of toes to bar, got 9/6 on the last round. I had no grip strength at that point. I didn't set up the rower prior to starting the last 2 rounds and that tacked a few extra seconds on. I kept the pace on the rower above 1300 cals/hr. First round was between 1600 and 1700 cals/hr

3 Rounds for time:

20 Box Jumps - 24"

10 HSPU

5 Muscle Ups 

8:12

Went unbroken on the muscle ups for the entire workout and unbroken on the HSPU for the first round, 4/3/3 on the second round of HSPU and 6/4 on the last round. That deadlift/row/T2B combo had me fried. I was moving slower than I would've liked on this one. 

10/5/2015

Wodapalooza Qualifier #1 - 175.03

Really happy with how this went considering how rough snatching the past few weeks has been

Wodapalooza Qualifier #2 - 259

Also happy with how I improved on this one. 

10/3/2015

A. 3 Position Snatch x5 - 135 

No misses, all of them felt smooth. 

B. Deadlift 5-5-3-3 

315 - 315 - 365 - 365

C1. Close Grip Bench 4x6, rest 1min 

155 across

I'm not a fan of bench press, having long arms doesn't help either. 

C2. 4x4 UB Muscle Ups

Heavy Sled Push - 230lbs + sled weight

:10 work

:50 rest 

Airdyne

:08 @ 95-100%

:52 slow recovery pace

164 calories total

RPMs peaked between 116 and 120, dropped it down to the high 40s/low 50s for the recovery period 

10/2/2015

Wodapalooza Qualifier 1 - 165.07

The snatch from the ground and below the knee were power snatches, the last rep was a squat. 

Wodapalooza Qualifier 2 - 229 reps

I had a few hiccups on the dubs and I think there's a better way to break up the thrusters. I'm looking forward to trying both again. 

My phone stopped recording during both of these workouts. I'm not sure why but hopefully I'll figure it out before Monday.