Monday, October 31

power cleans, 5x4 @180 2 min rest between sets. Reset grip and stance after each rep. 

Metcon

3rds for time

10 power cleans @ 155

10 Burpees box jump overs, 24 inch box 

I did a total time of 6:52 but I did both box jumps and step overs. 

October 26

Did have enough time to do the programming due to work

Did a warm up and then did
400m fast run
2 min break
100m sprints x5 sets 1 min break between each set. Felt good but legs were sore today

October 25

Tuesday- UB CP + Run Intervals

A1. Incline Bench PRess @ 20X2, 4 x 8-10, rest 60 sec

A2. Bent Over Barbell Row, 4 x 8 reps, rest 60 sec

+

Run 400m every 2:30 for 4 sets

Rest 5 min

Run 200m every 75 sec for 8 sets

+

Run 5 min cool down

A1: 135
A2: 105
Runs were okay

Wednesday, October 12

First day back since friday some how I pulled a muscle in the front of my thigh right at the crease. Not sure if its the hip flexor or what but on a diagram it looks like either the pectineus muscle or the iliopseas muscle. Walked with a limp most of the week. Tried today's workout got to about half way through the rowing and it really started hurting. I stopped there since I have a class in the mountains next week and didn't want to take a chance on hurting it more.

3 rounds not for time:

Bike 2 min

10 Kip Swings on bar- focus on tight hollow and arch body positions and active shoulders

14 steps Walking Lunges

+

A. Hang Squat Clean & Split Jerk, build to a tough single in 12 min

B. Squat Clean & Split Jerk, 1/min for 8 min @ 75-90% **perfect technique

+

Row 3 min @ 2:05/500m

Rest 3 min

Row 2 min @ 2:05/500m

Rest 2 min

Row 1 min @ 2:02/500m

Rest 1 min

Row 1 min @ 2:02/500m

Rest 3 min

For time:

3 rounds

20 Double KB Front Squats, 35#/H

20 Burpees

Don't have a bike so I jogged a 400m

A: worked up to 185

B: used 155

Friday, October 7

Friday

A1. Half Kneeling Single Arm Landmine Press @ 20X2, 3 x 8-10, rest as needed b/w arms

A2. Supinated Grip Chin Up, 3 x 2-3 unbroken, rest 2 min

+

Run 400m MAX EFFORT

Rest 2 min exactly

4 rounds for time:

15 Wallball, 20#

12 Russian KB Swings, 53#

9 Burpees

A1: 45# bar and a 25# plate
A2: 3, 3, 2, 2 almost got 3 got to eye level
Run: 1:42
4rds: 8:23

Saturday, October 2

A1. Front Rack Step Up, 3 x 12/leg, rest as needed b/w legs

A2. Kipping Toes to Bar, 3 x 20 sec, rest as needed **focus on rhythm and stringing them together

+

10 min @ 70%

Row 250m

25 Wallball, 10# *yes 10#

5 Burpee Box Jumps, 20”

Rest 5 min

10 min @ 70%

Run 200m

20 KB Swings, 35#

5 Pull-Ups

Rest 5 min

3 x 10 Unbroken Double Unders

10 Shoulder to Overhead, 75#

15 Deadlifts, 75#

10 V-Ups

 

A1: used 100# just seems heavy, I'm not very fast at these. I will upload a video below so you can tell me if I'm doing these right. 20 inch box?

A2: working on pulling away/down on the bar. I'll up load a video below. the first couple is how I usually do them 1 at a time. towards the end you can see im trying to stay behind the bar and not under it and control the kip coming down more. Please let me know if this is right or wrong, stringing them together is new to me.

10 min: finished 2 rounds (legs felt heavy after the wall balls, could also be from the step ups)

10 min: almost finished 2 rounds

Not sure what to say about the Double Unders:  I would not move forward till I did 10 unbroken first round took me 4:08 to get 10. I got a lot of 8's, 9's 4's and 5's etc but kept on till I got 10. I did the last set of 10 unbroken in 7 secs very frustrating. probably could have shaved off 7 mins if I was able to do them unbroken the first time every time.  

 

the rest felt easy today seemed like I was working on controlling my breathing,

 

 

 

Friday, September 30

A1. Half Kneeling Single Arm Landmine Press @ 20X2, 3 x 8-10, rest as needed b/w arms

A2. Supinated Grip Chin Up, 3 x 2-3 unbroken, rest 2 min

+

Run 400m MAX EFFORT

Rest 2 min exactly

4 rounds for time:

15 Wallball, 20#

12 Russian KB Swings, 53#

9 Burpees

A1: did the first set with the 45# bar and a 25# plate, left arm was weaker than my right and it kept wanting to go out to the side. I used a 20# plate the next two sets.
A2: did 3 sets of 2 reps couldn't get the third one stuck about half way up. Out out of the hole quicker on all sets tho.
Run: 1:50 not a good run
4 rounds:
8:41 feet starting cramping afterwards

Before I did the above workout, I did the neighborhood Workout. I took a 25 minute break between WODs. I got a time of 12:24 in the below WOD.
Nx: Metcon (Time)

1000m Row

40 Thrusters 75#

30 Toes to Ehh

20 Box Jumps 24"

10 Pull-ups

Wednesday, September 28

3 rounds not for time:

Bike 2 min

10 Kip Swings on bar- focus on tight hollow and arch body positions and active shoulders

14 steps Walking Lunges

+

A. Squat Clean & Split Jerk, build to a tough single in 12 min

B. Squat Clean & Split Jerk, 1/min for 8 min @ 75-90% **perfect technique

+

Row 3 min @ 2:06/500m

Rest 3 min

Row 2 min @ 2:06/500m

Rest 2 min

Row 1 min @ 2:03/500m

Rest 1 min

Row 1 min @ 2:03/500m

Rest 3 min

For time:

3 rounds

25 Wallballs, 20#

20 Box Jumps, 20”

15 Power Snatch, 75#

3 rounds: didn't have a bike ran 200 instead, around 9 mins total
A: Workd up to 185
B: used 165
Rows were fine made the time felt out of breath but recovered quickly
3 rounds: might of went out to hard the 1st round. I didn't break anything up went straight through first round done around 3:35 legs were rough on the box jumps after the wall balls ended up with a total time of 12:16. Was really Breathing heavy at the end.

Tuesday, September 27

A1. Push Press @ 20X2, 3 x 8-10, rest 60 sec

A2. Rope Climb, 3 x 1 rep as high as possible, rest 60 sec

A3. Kipping Pull-Ups, 3 x 5-7 Unbroken, rest 60 sec

+

Run 200m every 75 sec for 8 sets

+

Run 5 min cool down

A1: used 135 think I went to heavy arms were dead

A2: rope was 12 feet. Got to about 10 feet high and got a rope burn on my leg lol

A3: got 7 the first set then 6 on the next 2 arms were hurting.

Run: towards the end it felt like I had no break, felt out of breath.

Monday, September 26

Warm Up

1 min Double Unders

3 Wall Walks

15 Wallballs, 20#

+

A. High Hang Squat Snatch, 1/60 sec for 10 min **focus on pulling under into full squat **Start @ 65% and build off feel w/ perfect technique

B. Snatch Balance, 1/60 sec for 10 min @ 80-100% of heaviest from A.

+

3 sets @ high consistent effort, mix and match order each time

Row 250m

15 Russian KB Swings, 70#

5 Pull-Ups

15 Thrusters, 45#

5 Toes to Bar

5 Burpee Box Jumps, 20”

Rest 90 sec b/w sets

On the warm up did 19 dubs in the 1 min

A: used 95#'s stopped there because it was a weight right where I started wanting to power snatch it and not drop under it.

B: used 85# lower back ached a little probably from not keeping my core tight.

On the 3 sets they felt okay took less than 5 mins the first around and little more than 5 mins the 3rd round

Wednesday, September 21

A. Front Rack Step Ups, 10RM/leg

B. Kipping Pull Ups, 3 x max unbroken, rest 2 min b/w sets

+

20 min EMOM

1st- 16 Wallball, 20#

2nd- 5 Toes to Bar + 12 sec Hang from Bar

3rd- 16 Russian KB Swings, 70#

4th- 6 Burpee Box Jumps, 24”

A: did 115 but it hurt legs were sore from yesterday's workout, what height do you want me to use on the box I used 20 inch.
B: 8, 10, 12 on the last set I had to regrip but didn't drop off the bar.

Had to leave for work didn't get to finish. The EMOM wasn't bad I was just sore

Tuesday, September 20

A. Power Snatch, 1RM, video and post to blog

B. Back Squat, 1RM, make sure you have a spotter

+

Row 3 x 10 sec MAX EFFORT, rest 2 min **record peak pace/500m achieved

+

Row 2k for time:

*record time, avg pace/500m, peak HR

A: 145 might have been able to do more but my form was bad so I didn't. .

B: 335

Row: 1:27, 1:29, 1:29

Row 2k: 8:24, average 2:06.6, no heart rate monitor

Most I've back squatted since September of last year. Still not a PR but close.

Attached is my power snatch video it was at 145 #'s. From me looking at it, I think I stepped forward because my elbows didn't come up enough, didn't shrug enough and it caused my arms to swing away from the body. Let me know what you think.

Also is it too late to do the box life comp in ocean springs in November. 2 months doesn't seem like enough time to get ready for it

 

 

Monday, September 19

Monday- LP + UB Strength + Easy Aerobic

Sled Push, 6 x 12 sec MAX effort, rest 60 sec

+

A1. CG Bench Press (16” grip) @ 20X1, build to 1RM

A2. Pendlay Row @ 20X2, 4 x 6 reps, rest 90 sec

+

3 rounds for time:

Run 400m

21 KB Swings, 53#

12 Pull Ups

Sled: used a 45, (do you want me to start measuring the distance?)

A1: 190 had a spotter and they said they just help guide the bar back into the rack didn't help on the lift

A2: 115

3rds: 15:46 broke the pull ups up in sets of 4

Saturday, September 17

3 min AMRAP Double Unders

+

3 rounds for time:

Run 400m

15 Burpees

7 Toes to Bar

15 Power Snatch, 75#

+

A. Front Squat @ 13X1, 4 x 2 reps, rest 2 min

DUBS: 62 couldn't get a rhythm at all

3rds: 12:40

Front Sqt: 185

Felt fatigued could have went up on the squats but I was struggling

Friday, September 16

Friday- UB Push/Pull + Density + Run Intervals

A1. Strict Pull Up w/ 5# added, 4 x 2.2, rest 15 sec + 45 sec

A2. 4 sets of 3 Wall Walks + AMRAP Unbroken Push Ups in 20 sec w/ 15# plate on back, rest 60 sec

+

10 min EMOM

1st- 6-8 Ring Rows w/ Feet Elevated

2nd- 6-8 Push Press @ 135#

+

Run 5 min @ 9:30 min mile pace, rest 1:30 min x 4

A1: felt heavy, did all but the fourth rep was a struggle, failed on the fourth set on the fourth

A2: wall walks felt easier, push-ups, 15, 14, 16, 15 (on the third I set I went faster and got more)

EMOM:

1st felt good

2nd did the press felt heavy coming down back tho.

Run: my run was close but a little slower today

Wednesday, September 7

A1. Front Rack Step Ups, 4 x 5/leg, rest 30 sec b/w legs

A2. Kipping Pull Ups, 4 x 6 unbroken, rest 90 sec **I don’t want you trying butterfly.  We’re not ready for that yet

+

20 min EMOM

1st- 16 Wallball, 20#

2nd- 5 Toes to Bar + 12 sec Hang from Bar

3rd- 16 Russian KB Swings, 70#

4th- 6 Burpee Box Jumps, 24”

A1: used 95 felt hard today, what box height do you want me to use. I used a 20" box.
A2: best yet, 

Got called out for work didn't finish the rest.

Tuesday, September 6

18 min EMOM

1st- 5 Hang Power Snatch, add 5# to last time

2nd- 5 Back Squat @ 67.5%, drive as fast out of the whole as possible

**you are doing these alternating minutes right?

+

4 sets

Row 3 min @ 2:00/500m

Rest 2:15

1st: 120 after the 5th set, I couldn't get past 3 without dropping the bar, felt fatigued in my shoulders. 

2nd: 235: I tried to go fast didn't feel fast tho, felt heavy.

(I did alternate these)

Row was fine. I think I might be coming up to far on the rower. Left knee started hurting a little. I'm coming up till my calves and hamstrings touch. 

Monday, September 5

Sled Push, 6 x 10 sec MAX effort, rest 60 sec

+

A1. CG Bench Press (16” grip) @ 20X1, 4 x 2 reps, rest 60 sec

A2. Pendlay Row @ 20X2, 4 x 6 reps, rest 90 sec

+

20 min @ 70%

30 Double Unders

75’ Heavy Single Arm Farmer’s Carry

20 sec Chin Over Bar Hang

15 sec Bottom of Ring Dip Hold

20 Alternating Step Ups, 20”

A1: 175

A2: 105

20 mins of work:

Dubs were okay better than last time

Used 32kg KB each hand

Had trouble hanging on the bar for the full 20 grip was gone from the carry

Only got about 9 secs on the holds in the dip position felt horrible.

Step ups were fine.

Saturday, September 3

3 min AMRAP Double Unders

+

3 rounds for time:

Row 250m

20 Wallball, 20#

7 Toes to Bar

12 Power Snatch, 75#

7 Ring Push Ups

+

A. Front Squat @ 13X1, 4 x 3 reps, rest 2 min

Forgot to do the dubs, I missed it when I wrote it down.

3 rds.

14:31

A: 185

Friday, September 2

Friday- UB Push/Pull + Density + Run Intervals

A1. Strict Pull Up w/ 5# added, 4 x 1.1.1.1.1.1, rest 10 sec + 45 sec

A2. 4 sets of 2 Wall Walks + AMRAP Unbroken Push Ups in 20 sec w/ 15# plate on back, rest 60 sec

+

10 min EMOM

1st- 8-10 Inverted Bar Rows w/ 2 sec pause at top

2nd- 10 Push Press @ 125#

+

Run 5 min @ 9:30 min mile pace, rest 1:45 min x 4

A1: 3rd and 4th set failed getting the last two reps

A2: completed wall walks, push-ups, 13, 14, 12, 13

EMOM:

Grip started to fail towards the end of the inverted rows