Airdyne
5 min hard / 3 min easy
x5
these sucked working on digging deep and pushing thru the burn and making legs keep moving and moving faster as burnage gets more intense. was definately working harder than last week
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Tuesday, September 23, 2014
09-22-14
AM
A. Triple Under Practice. 5 min.
2!!!!! (both individually)
B. HS Walk Practice. 10 min
getting better at HS holds nd kicking up into alignment, little wobbly on walks this week, but could tell i was doing more of the work and JZ letting me fight thru wobblyness and trying to assist as little as possible.
C. Negative (rings n bar) muscle Up. 20 reps total.
D1. Negative Front Lever. 3 reps
D2. Hollow Rock amsap. 30 sec rest
D3. Arch Rock amsap. 30 sec rest.
x7
had to do hollow rocks as holds since my bum is still pretty bruised from SL deck squats
PM
A. Power Snatch. 1 every 20 sec x 30 reps. (85)
+
5 rounds
7 CTB Pull Up
21 unbroken Wall Ball
9:53
PS felt fabulous, prob the best the have, and felt like i could have gone on forever doing these. All reps unbroken for 5RFT. first 2 rounds finished around 3 min, however arms were very fatigued and had to wait before picking up for next set of WBs.
A. Triple Under Practice. 5 min.
2!!!!! (both individually)
B. HS Walk Practice. 10 min
getting better at HS holds nd kicking up into alignment, little wobbly on walks this week, but could tell i was doing more of the work and JZ letting me fight thru wobblyness and trying to assist as little as possible.
C. Negative (rings n bar) muscle Up. 20 reps total.
D1. Negative Front Lever. 3 reps
D2. Hollow Rock amsap. 30 sec rest
D3. Arch Rock amsap. 30 sec rest.
x7
had to do hollow rocks as holds since my bum is still pretty bruised from SL deck squats
PM
A. Power Snatch. 1 every 20 sec x 30 reps. (85)
+
5 rounds
7 CTB Pull Up
21 unbroken Wall Ball
9:53
PS felt fabulous, prob the best the have, and felt like i could have gone on forever doing these. All reps unbroken for 5RFT. first 2 rounds finished around 3 min, however arms were very fatigued and had to wait before picking up for next set of WBs.
09-20-14
A. MU practice. 10 reps/attempts.
B. Deficit DL (3 mats) @ 31x1. 4-5. 3 min rest. x5 (175, 195, 205, 215, 225)
C. Shoulder Press. 5, 5, 3, 3. 3 min rest. (75, 80, 85(f), 75, 80)
D. Power Clean TnG. 5, 10, 15. 3 min rest. (115, 105, 95)
E. Pike HSPU on box. 30-50 reps. (tripod) (50 )on 24"
+
21-15-9
burpees
pull ups
5:30
21 unbroken pullups
B. Deficit DL (3 mats) @ 31x1. 4-5. 3 min rest. x5 (175, 195, 205, 215, 225)
C. Shoulder Press. 5, 5, 3, 3. 3 min rest. (75, 80, 85(f), 75, 80)
D. Power Clean TnG. 5, 10, 15. 3 min rest. (115, 105, 95)
E. Pike HSPU on box. 30-50 reps. (tripod) (50 )on 24"
+
21-15-9
burpees
pull ups
5:30
21 unbroken pullups
09-19-14
AM
A. Squat Clean. 10 singles with 135. rest as needed.
B. Back Squat. 10, 8, 6, 4, 2, 10. 3 min rest. (145, 155, 165, 170, 175, 155)
C. Single Leg Deck Squats. 25 per leg... working on making them nice
PM
1000m row
25 double unders
750m row
50 double unders
500m row
75 double unders
250m row
100 double unders
17:19
tripped up a bit on the DUs, tried being aggressive on rowing. splits around 3:54; 3:00; 2:20; 1:51???? not sure these calculated correctly since i had programmed in "rest" in between intervals.
A. Squat Clean. 10 singles with 135. rest as needed.
B. Back Squat. 10, 8, 6, 4, 2, 10. 3 min rest. (145, 155, 165, 170, 175, 155)
C. Single Leg Deck Squats. 25 per leg... working on making them nice
PM
1000m row
25 double unders
750m row
50 double unders
500m row
75 double unders
250m row
100 double unders
17:19
tripped up a bit on the DUs, tried being aggressive on rowing. splits around 3:54; 3:00; 2:20; 1:51???? not sure these calculated correctly since i had programmed in "rest" in between intervals.
09-17-14
AM
A. Muscle Up Practice. 5 min.
B. L-Hang. Accumulate 120 sec
C1. Underhand grip bench press. 8-10. 1 min rest. (75, 75, 80, 85, 85)
C2. Bulgarian Pull Up. 6-8 reps. 1 min rest. (9s)
x5
+
15 min AD
PM
20 min AMRAP - 7 rds +5
5 c2b
5 s2o 115
10 ghd sit ups
10 back extensions
all C2B were unbroken except in round 4, did push jerk for S2O first 4 rounds, then these started to get heavy, had to switch to SJ and not all unbroken for last few rounds.
A. Muscle Up Practice. 5 min.
B. L-Hang. Accumulate 120 sec
C1. Underhand grip bench press. 8-10. 1 min rest. (75, 75, 80, 85, 85)
C2. Bulgarian Pull Up. 6-8 reps. 1 min rest. (9s)
x5
+
15 min AD
PM
20 min AMRAP - 7 rds +5
5 c2b
5 s2o 115
10 ghd sit ups
10 back extensions
all C2B were unbroken except in round 4, did push jerk for S2O first 4 rounds, then these started to get heavy, had to switch to SJ and not all unbroken for last few rounds.
09-15-14
AM
A. Triple Under Practice. 5 min
B. HS Walk Practice. 10 min
C. Single Arm Hang From Rings. AMSAP. 1 min rest between arms. x5 per arm
(R: 30s, 20s, 20s, 20s, 15s L: 20s, 20s, 15s, 15s, 22s)
D. Russian Dips. 30 reps.
E1. Hollow Rock. AMSAP unbroken. 30s rest (32s, 22s, 28s, 25s, 25s)
E2. Arch Rock. AMSAP unbroken. 30s rest (20s, 25s, 25s, 25s, 28s, 20s)
x6
PM
A. Hang Power Clean. 1 every 20 seconds x 10 min. let go of bar every rep... fast elbows. (125#)
B. Hang Squat Snatch. 5 reps. 2 min rest. x4 (75, 80, 85, 90x4, 90x4)
C. Thruster 45#. 50 for time. 4 min rest. x3 (2:07; 2:44; 2:45)
09-12-14
AM
Airdyne 30/30 x18
-4 min rest-
x2
PM
CF Open WOD 14.4
14 min AMRAP:
60 cal row
50 TtB
40 WB
30 PC 95#
20 MU
182 (1/2) reps
finished row in 3:07, TtB felt awful, did 10s on WBs but was feeling very out of breath, tried making up time by doing multiples on the PCs, putsed around trying to get tape off my hands while resting on PCs.... shouldnt have done that, just didnt feel like i had flipped the switch on. waited just a tad too long after first 2 MU to get back up on the rings, got up for the 3rd rep but ran out of time to press out of the dip
Airdyne 30/30 x18
-4 min rest-
x2
PM
CF Open WOD 14.4
14 min AMRAP:
60 cal row
50 TtB
40 WB
30 PC 95#
20 MU
182 (1/2) reps
finished row in 3:07, TtB felt awful, did 10s on WBs but was feeling very out of breath, tried making up time by doing multiples on the PCs, putsed around trying to get tape off my hands while resting on PCs.... shouldnt have done that, just didnt feel like i had flipped the switch on. waited just a tad too long after first 2 MU to get back up on the rings, got up for the 3rd rep but ran out of time to press out of the dip
Wednesday, September 17, 2014
09-10-14
AM
2013 Regional Event #5
21-15-9
DL 205#
BJ 24" (full extension)
7:01
PM
4 RFT
800m Row
800m Run
80 DUs
44:50
Row splits were approx 3:22, 3:33, 3:37, 3:42. DUs first set UNB in each round was 55, 59, 78, 25
2013 Regional Event #5
21-15-9
DL 205#
BJ 24" (full extension)
7:01
PM
4 RFT
800m Row
800m Run
80 DUs
44:50
Row splits were approx 3:22, 3:33, 3:37, 3:42. DUs first set UNB in each round was 55, 59, 78, 25
Wednesday, September 10, 2014
09-09-14
MU Practice - 2 sets of 2
A. Bulgarian Ring Row. 50 reps.
B1. Hollow body HS against wall. AMSAP. 1 min rest. (1:40, 1:25, 1:10, 50s, 1:10, 1:30)
B2. Skin the Cats. 5 reps. rest 1 min. x6
C1. L-Sit. accumulate 1 min.
C2. FLR rings ext rot. and hollow body. accumulate 1 min. x4
09-08-14
AM
15 RM OHS (95#) (11 reps @ 105#) *PR*95
95 felt good, little discomfort in wrists. 80# was previous personal best from Aug 2013. 105 actually felt more stable in wrists and less burnage in knees and quads. core and shoulder stability started to wobble around rep 7/8.
+
20 Squat Snatch 65#
30 Pistols
40 CTB
30 Pistols
20 Squat Snatch 65#
16:10
started out with 5s for the first set of snatches. was a bit leary of pistols since the right knee has still been a little shaky since I tweaked it 2 months ago. left felt fine. little bit of clicking on the right, just did these very slow. CTBs were tough but this is probably the biggest set ive ever done and in the middle of a WOD.
PM
MU Practice (2 unb & 3 unb)
30 cal Row
30 Burpees
30 HPC 95#
6:04
Mu Practice
stoked is probably an understatement, on being able to string muscle ups together. although i guess i havent really tried before. guess i just assumed since the right arm has been laggin behind that i wouldnt be able to do multiples, also maybe a little afraid to push away at the top and into the next rep???? right arm is definitely staying behind, but we've fixed the feet flailing issue so one step at a time.
15 RM OHS (95#) (11 reps @ 105#) *PR*95
95 felt good, little discomfort in wrists. 80# was previous personal best from Aug 2013. 105 actually felt more stable in wrists and less burnage in knees and quads. core and shoulder stability started to wobble around rep 7/8.
+
20 Squat Snatch 65#
30 Pistols
40 CTB
30 Pistols
20 Squat Snatch 65#
16:10
started out with 5s for the first set of snatches. was a bit leary of pistols since the right knee has still been a little shaky since I tweaked it 2 months ago. left felt fine. little bit of clicking on the right, just did these very slow. CTBs were tough but this is probably the biggest set ive ever done and in the middle of a WOD.
PM
MU Practice (2 unb & 3 unb)
30 cal Row
30 Burpees
30 HPC 95#
6:04
Mu Practice
stoked is probably an understatement, on being able to string muscle ups together. although i guess i havent really tried before. guess i just assumed since the right arm has been laggin behind that i wouldnt be able to do multiples, also maybe a little afraid to push away at the top and into the next rep???? right arm is definitely staying behind, but we've fixed the feet flailing issue so one step at a time.
Sunday, September 7, 2014
09-06-14
A. Muscle Up Practice.
10 reps no feet flail... huge improvement here. right elbow still lagging, but this was a mental win for me. not too much rest between reps either
B. HSPU. 10 reps to max depth
1 rep 10s on side of abmat / 9 reps abmat only
C1. Ring Support in Ext. Rot. Accumulate 45 secs. 1 min rest.
C2. Wall Facing Shoulder Taps. AMRAP Unbroken. 1 min rest. (45, 50, 42, 40)
x4
D. Pseudo Planche Push Up. 20 reps.
+
"Jackie" - 9:37 *PR*
1000m Row
50 Thrusters 45#
30 Pullups
prob should have been more aggressive on the row. row finished at 4 min with 2 min 500 pace. thrusters broken up 25, 10, 15. pullups 10, 5, 5, ???
09-05-14
AM
30/30 AD x 30
some major quad and knee burnage
PM
A. Power Clean max. (145)
150 still not quite there. 145 more solid than last time. stacked weights using 45s on inside, no weightbelt, no wrist wraps.
B. Power Clean 90% A. AMRAP in 8 min (130#, 32 reps)
huge improvement from last time, felt good, little trouble getting elbows up. 3 missed reps, but not until the 20s, 18 reps at 4 min mark
+
50-40-30-20-10
Double Unders
10-10-10-10-10
Burpees
6:00
DUs unb for 30, 20, 10. few misses in the beginning, felt very tense and tight and like rope was not turnign smoothly
30/30 AD x 30
some major quad and knee burnage
PM
A. Power Clean max. (145)
150 still not quite there. 145 more solid than last time. stacked weights using 45s on inside, no weightbelt, no wrist wraps.
B. Power Clean 90% A. AMRAP in 8 min (130#, 32 reps)
huge improvement from last time, felt good, little trouble getting elbows up. 3 missed reps, but not until the 20s, 18 reps at 4 min mark
+
50-40-30-20-10
Double Unders
10-10-10-10-10
Burpees
6:00
DUs unb for 30, 20, 10. few misses in the beginning, felt very tense and tight and like rope was not turnign smoothly
09-03-14
AM
A1. Front Lever progression
A2. Planche progression.
B. Box Dips. AMRAP unbroken. 2 min rest. x5 (10, 7, 7, 6, 5)
C. Bulgarian Ring Row. Accumulate 40 reps.
D. Ring Push Up w/ external rotation & 1 sec pause. 10 reps not for time. 2 min rest. x3
PM
CF Open WOD 14.5
21-18-15-12-9-6-3
Thruster 65#
Bar facing Burpee
16:37
this felt awful. was ridiculously hot outside, felt like i was going to pass out the third round in. thrusters were really big sets and strong, burpees really slow
A1. Front Lever progression
A2. Planche progression.
B. Box Dips. AMRAP unbroken. 2 min rest. x5 (10, 7, 7, 6, 5)
C. Bulgarian Ring Row. Accumulate 40 reps.
D. Ring Push Up w/ external rotation & 1 sec pause. 10 reps not for time. 2 min rest. x3
PM
CF Open WOD 14.5
21-18-15-12-9-6-3
Thruster 65#
Bar facing Burpee
16:37
this felt awful. was ridiculously hot outside, felt like i was going to pass out the third round in. thrusters were really big sets and strong, burpees really slow
Monday, September 1, 2014
09-01-14
AM
A. Hang Squat Snatch x 1 / OHS x 3. Build to a max. (100#) *PR*
B. Reverse Front Rack Walking Lunge. 20 continuous steps. 2 min rest. x5 (55, 60, 65, 65, 65)
+
Airdyne 15 min easy
PM
A. Russian Dip Transition. 3 sets of 5-7 AFAP. rest as needed.
B. Muscle Up Practice on bar and rings. Work on both arms flipping. 5 reps max if doing the left elbow thing. (5 rings, 2 bar)
C. CTB. 15 for time. 3 min rest. x3 (42s / 10UB, 59s / 9UB, 61s / 8UB)
D1. L-Sit. Accumulate 1 min with best form poss. 1 min rest.
D2. FLR on rings w/ External rotation. Accumulate 1 min. 1 min rest. x3
A. Hang Squat Snatch x 1 / OHS x 3. Build to a max. (100#) *PR*
B. Reverse Front Rack Walking Lunge. 20 continuous steps. 2 min rest. x5 (55, 60, 65, 65, 65)
+
Airdyne 15 min easy
PM
A. Russian Dip Transition. 3 sets of 5-7 AFAP. rest as needed.
B. Muscle Up Practice on bar and rings. Work on both arms flipping. 5 reps max if doing the left elbow thing. (5 rings, 2 bar)
C. CTB. 15 for time. 3 min rest. x3 (42s / 10UB, 59s / 9UB, 61s / 8UB)
D1. L-Sit. Accumulate 1 min with best form poss. 1 min rest.
D2. FLR on rings w/ External rotation. Accumulate 1 min. 1 min rest. x3
08-30-14
A. Strict HSPU. 10 reps to max depth (abmat only)
B. Wall Facing Shoulder taps. 30 for time. 2 min rest. x5 (35s, 36s, 43s, 49s, 44s)
C. L-Pull Up. 30 reps.
D. Ring Dip w/ ext rotation. 25 reps
+
100 push press 55#
*5 bar facing burpees emom
7:37
B. Wall Facing Shoulder taps. 30 for time. 2 min rest. x5 (35s, 36s, 43s, 49s, 44s)
C. L-Pull Up. 30 reps.
D. Ring Dip w/ ext rotation. 25 reps
+
100 push press 55#
*5 bar facing burpees emom
7:37
08-29-14
AM
Airdyne 30/30 x20 (90% / 50%)
PM
A. TnG 3 RM PC <10s (130#)
B. @85% of A. 3 OTM x 10 (110#)
+
5 RFT - 11:04
10 KBS 2 POOD
10 BJ 30"
Airdyne 30/30 x20 (90% / 50%)
PM
A. TnG 3 RM PC <10s (130#)
B. @85% of A. 3 OTM x 10 (110#)
+
5 RFT - 11:04
10 KBS 2 POOD
10 BJ 30"
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