AM
A1. DL. 10, 10, 10. (light) 65, 85, 95A2. burpee over bar practice
bar only tech practice HSC / FS
BE 3 sets of 10.
strict MU practice low rings
PM
20 min AD
+
Mobility
Cover Image
Thursday, February 26, 2015
02-18-15
A2. burpee over bar practice
bar only tech practice HSC / FS
BE 3 sets of 10.
strict MU practice low rings
Wednesday, February 18, 2015
02-17-15
Mobility
+
15 min AD
+
strict MU practice on low rings (red & purple band, and no band), strict MU practice on high rings from stand, and from dead hang
+
15 min AD
+
strict MU practice on low rings (red & purple band, and no band), strict MU practice on high rings from stand, and from dead hang
02-13-15
Mobility
+
MU practice. singles
+
5 PJ 95# from floor
10 BJ 20"
12 CTB
3 min rest
x4
10s/30s/26s unb; 15s/28s/43s (10&2); slipped on a box jump in the 3rd round and tweaked back... did not continue
+
MU practice. singles
+
5 PJ 95# from floor
10 BJ 20"
12 CTB
3 min rest
x4
10s/30s/26s unb; 15s/28s/43s (10&2); slipped on a box jump in the 3rd round and tweaked back... did not continue
02-10-15
mobility
+
15 min AD
+
25 min AMRAP:
5 strict pullups
5 strict ring dips
5 ft elev ring rows
5 BP 85#
7 rds + 15 all unbroken
+
15 min AD
+
25 min AMRAP:
5 strict pullups
5 strict ring dips
5 ft elev ring rows
5 BP 85#
7 rds + 15 all unbroken
02-09-15
AM
20min AMRAP:
2 MU
2 strict HSPU
2 kipping HSPU
6 rounds
PM
A. FS. 5, 5, 5. 2 min rest
+
5 rounds:
68' stiff leg bear crawl
68 Double Unders
20:05 DUs were 68, 68, 38/30, 52/16, 68
20min AMRAP:
2 MU
2 strict HSPU
2 kipping HSPU
6 rounds
PM
A. FS. 5, 5, 5. 2 min rest
+
5 rounds:
68' stiff leg bear crawl
68 Double Unders
20:05 DUs were 68, 68, 38/30, 52/16, 68
02-07-15
EMOM x10
EVEN: 4 PC & PJ 95
ODD: 12 Back Extensions
+
PS 75# 4 OTM x10 min
+
EMOM x 10
EVEN: 8 WB
ODD: 6 OH WL 95#
EVEN: 4 PC & PJ 95
ODD: 12 Back Extensions
+
PS 75# 4 OTM x10 min
+
EMOM x 10
EVEN: 8 WB
ODD: 6 OH WL 95#
02-06-15
AM
30 min AMRAP:
5 strict Pullup
5 strict Ring Dips
10 OHS 55#
15 Box Jumps 20"
30 DU
7 rounds + 13 all unbroken
PM
15 min easy row - 3250m
+
20 L-MU transitions on low rings
30 min AMRAP:
5 strict Pullup
5 strict Ring Dips
10 OHS 55#
15 Box Jumps 20"
30 DU
7 rounds + 13 all unbroken
PM
15 min easy row - 3250m
+
20 L-MU transitions on low rings
Wednesday, February 4, 2015
01-31-15
MU Practice. 10 min. max reps unbroken = 3
A. Hang Power Snatch. 3, 3, 3, 2, 2, 2, 1, 1, 1. 60 sec rest. 70, 75, 80, 85, 90, 95, 100, 105f, 100. -- back was a little sore to start, but was spasming by the end of the snatch work. jumped on rower for a short 10 min and tried stretching and mobility to loosen it up, didnt help and it started to lock up.
A. Hang Power Snatch. 3, 3, 3, 2, 2, 2, 1, 1, 1. 60 sec rest. 70, 75, 80, 85, 90, 95, 100, 105f, 100. -- back was a little sore to start, but was spasming by the end of the snatch work. jumped on rower for a short 10 min and tried stretching and mobility to loosen it up, didnt help and it started to lock up.
01-30-15
AM
Row'd Royalty WOD #4
4A: 5:32.9 - 6th place
4B: 31:40.3 - 32nd place
felt great during 6000m, took first 1k to recover. def was in the right place mentally, prob should have pushed more outside comfort zone to bring this total time down. would like to redo if possible.
4A: 5:32.9 - 6th place
4B: 31:40.3 - 32nd place
felt great during 6000m, took first 1k to recover. def was in the right place mentally, prob should have pushed more outside comfort zone to bring this total time down. would like to redo if possible.
PM
A1. Hawaiian Squat. 5 reps per leg
A2. Shrimp Squat. 5 reps per leg.
A3. Pistol (on box) @ 5050. 5 reps per leg. x3
B. Snatch Balance. 5 TnG otm x 12 min. 55-95 for 10 sets, then failed at 100, sets 11 & 12 at 95.
C. Muscle Up. 2/1 on the minute for 14 minutes. (1 rep every other minute) most beautiful MUs yet... very smooth, all connected, no right arm lag.
01-28-15
AM
A. Push Jerk @ 41x4. 3-4. 2 min. x5 85, 95, 100, 105, 110
B. DB Power Snatch practice. up to 50#
C1. DB Snatch w/ heaviest DB possible. 10 reps AFAP. 10 sec rest. @55# 1:05, 54s, 44s, 49s, 56s
C2. Box Jump 20". 15 reps AFAP. 2 min rest. 38s, 37s, 59s, 50s, 47s
x5
x5
PM
300m row for time 55.9s 1:33.1 avg pace
+
10 Deadlift 185
20 second Airdyne sprint
3 min rest
x5
for DLs.... 19s, 21s, 20s, 19s, 18s
for DLs.... 19s, 21s, 20s, 19s, 18s
01-27-15
A. Squat Snatch. 95#+. 10 singles. 95x2, 100 x 4, 105f, 95, 96, 100, 101
B. Front Squat. 135#. 50 for time from floor
13:10 done in 7 sets 12, 6, 7, 6, 7, 6, 6. was around 4 something ish when 25 reps in
+
15 min easy Row 2900m
B. Front Squat. 135#. 50 for time from floor
13:10 done in 7 sets 12, 6, 7, 6, 7, 6, 6. was around 4 something ish when 25 reps in
+
15 min easy Row 2900m
01-26-15
AM
Row'd Royalty WOD #3
3A: 3:39.78 - 18th place
3B: 9:56.0 - 12th place
PM
CTB. 25 sets of 4 unbroken for time.
11ish??? was about 1/2 way thru at 4:30 mark, but slowed down significantly after that. only a handful of failed reps but i stayed on the bar to finish the set and ensure chest touched to bar.
01-24-15
A. MU practice. 12 singles.. focused on right elbow up. 8 perfect reps. yeah!!!!!
B. Hi Hang Squat Snatch. 5, 5, 4, 4, 3, 3, 2, 2, 1, 1. 60s rest 70, 75, 80, 85, 90, 95, 100, 105f......
C. PC & PJ (115+) cluster (dip into PJ) 1. 1. 1. 1. 1. 1. start every 10s. 2 min rest x5
115# rd4 - rep 4 fail, rd 5 - rep 5 pause
D. Russian Dips. 30 NFT. only did 10 since right elbow was moving nicely this am on MU
B. Hi Hang Squat Snatch. 5, 5, 4, 4, 3, 3, 2, 2, 1, 1. 60s rest 70, 75, 80, 85, 90, 95, 100, 105f......
C. PC & PJ (115+) cluster (dip into PJ) 1. 1. 1. 1. 1. 1. start every 10s. 2 min rest x5
115# rd4 - rep 4 fail, rd 5 - rep 5 pause
D. Russian Dips. 30 NFT. only did 10 since right elbow was moving nicely this am on MU
01-23-15
AM
Row'd Royalty WOD #3 - REDO THIS ON MON
500m 1:44
500m + 30 burpees over rower 4:58.6
2000 (with burpee penalty) 11:06.7 (approx 8 min for just 2k row)
PM
10 unbroken complexes for time:
3 HSC 95
3 FS 95
3 S2O 95
9:09
+
immediately into1 min spazz on airdyne
Row'd Royalty WOD #3 - REDO THIS ON MON
500m 1:44
500m + 30 burpees over rower 4:58.6
2000 (with burpee penalty) 11:06.7 (approx 8 min for just 2k row)
PM
10 unbroken complexes for time:
3 HSC 95
3 FS 95
3 S2O 95
9:09
+
immediately into1 min spazz on airdyne
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