tabata sit ups; rest 3 min; tabata squats; rest 3 min; tabata push ups (keep track for later)

10, 15, 5...push ups really sucked

run 5 min @ easy pace warm up
walk 3 min actively
then....
run 3 min @ higher effort running pace; walk 2 min breathing recovery X 4
then....
run 5 min @ easy pace cool down

felt pretty good tried to keep my feet underneath me and not heel strike too much.

AMRAP in 1 min; altn'g leg russian step ups
rest 1 min
AMRAP in 1 min; altn'g leg rev lunge from 4" step
rest 1 min
X 2
A: Romanian dead lift- technique work, light. 2-3 sets of 6-8
+
short run 10 min +/-

Romanian DL - 95#-8, 115#-8, 115#-8

1 mile run 10:54 avg HR 166, max HR 178

SWAT Training today and we did:

20lb db push press for 1 min
20" box jumps for 1 min
SDLHP w/40lb KB for 1 min
calorie row for 1 min
rest 1 min

X 3

got 100 on the first round (50 of those were db push press)
83 on second round
80 on last round

Bodyweight circuit: mod/high pace
10 walking lunges rest as needed
10 push ups rest as needed
10 bent over db rows rest as needed...used 30lb
10 sec R side bridge 10 sec L side bridge rest as needed
X 6

went through at a pretty steady pace....didn't feel too bad.

spend 10 min working on split jerk.  foot work, speed, landing
+
Find 1 RM deadlift

10 min of split jerk work....felt pretty good only used 95#

285# for 1 RM DL

A: chest to ring pull up w/false grip X 5; rest 1 min X 4
B: front squat; sets of 5 @ 65%, 70%, 75%; rest 3 min b/t sets
+
As far as you can in 6 min:
1 HSPU
2 KBS
1 HSPU
4 KBS
etc...

A: these were tough with the false grip
B: Not sure what my 1 RM is but I did: 120#, 130#, 140#...tough but doable at these loads
+
Completed 14 KBS

A: DB lunge X 16; rest 45 sec X 4
B: DB split squat X 8-10/leg; rest 1 min b/t legs X 3
C: GHD sit ups X 12; rest 45 sec X 3
D: GH raises X 12; rest 45 sec X 3

A: Used 30lb DB's ...these were a little tough
B: Used 25 lb DB's ....25-8, 25-10, 25-10
C: GHD sit ups were a little tough
D: GH raises were really tough....these really kill me.

AMRAP in 8 min of:
Run 400m
7 knees to elbows

3 rounds + 50yd run

A: 1 RM power clean
B: 1 RM split jerk
C: dip squat X 4 @ 125% of B; rest 60 sec X 3

A: 145...tried 155 which I've done before but failed
B: 140 that's a PR...most ever before was 135
C: 175lb these didn't feel too bad

A: wtd pull ups X 6-8; rest 90 sec X 3
B: press X 8-10; rest 90 sec X 4
+
Row 500m for time and compare to last cycle.

A: 20#-7, 20-6, 20-5
B: 85#-8, 75-8, 75-6, 65-6....holy cow these were tough
+
500m row - 1:49....last cycle was 1:48

AMRAP in 3 min:
burpee box jumps 20"

rest 5 min

AMRAP in 3 min
DB snatch 35# - alternate arms every 5 reps

27 burpee box jumps...these were tough but I kept moving slow and steady
50 DB snatches - didn't think I would get this many at this weight

A: Back squat - 20 reps at 70% of 1 RM.  Rest as needed b/t reps with bar on back.
B: Bench Press 2 sets of 3 @ 90%; 2 sets of 3 @ 95%; rest 3 min b/t
+
5 sets hard of:
50 yd sprint
12 KBS 1.5p
12 pull ups
rest 2 min b/t sets

A: 155lb
B: did 90% for all sets - 135lb
+
took about 20 min to complete all five sets

A: power snatch - 10 heavy singles; rest as needed B: snatch high pulls heavy X 3; rest 90 sec X 4 + For time 35 power snatch @ 75# A: 85,95,95,95,95,95,95,95,95,95 B: 115,125,135,135 + 6:05

Been on PDO since Friday and haven't done any WOD's since then. Rode my Harley up to visit family in south Jersey. The trip was 1270 miles from my driveway to my sister's driveway in NJ. Three awesome days of riding on some great back roads. Stayed off the interstate until the last 90 miles. Stopped by CF Vineland to check it out but just haven't had time for a WOD and won't since I'm leaving to go back home tomorrow.

practice muscle ups - 7 min
+
A: barbell power shrug X 8-10; rest 90 sec X 3 sets
B: seated behind neck press X 8-10; rest 90 sec X 3 sets
C: max effort strict pull ups; rest 1 min X 3 sets

7 min muscle up practice - jumped from a stack of plates 45 & 10
+
A: 95-10, 115-10, 135-10
B: 45-10, 55-10, 65-9...these were tough, especially after the power shrugs
C: 10, 7, 4

A: push jerk @ 80%; 4 sets of 3; rest 90 sec b/t sets
B1: clean grip DL heavy 3 reps; rest 1 min
B2: power clean 2 reps heavy; rest 1 min X 3
+
5 min AMRAP of:
7 DL @ 225
12 GHD sit ups
20 box jumps 20"

A: 110...these felt pretty good, heavy enough but I had good form
B1: 185, 195, 195
B2: 135, 140, 140...last two sets felt heavy
+
got 1 round + the DL's & GHD's + 5 box jumps

15 minute AMRAP of:
run 100 yards
30 air squats
15 hand release push ups

6 rounds + 100yd run + 30 squats

I don't know if the squats or the hand release push up were worse...the run was the easy part.

A: back squat - 1 RM
B: back squat 5 @ 70%; 4 @ 75%; 3 @ 80%; rest 3 min b/t sets
+
4 sets for total reps of
Max effort front squat @ 95# - rest as needed b/t sets
+
4 sets for total reps of
Max effort bench press @ 70%; rest as needed b/t sets

A: 225 this was 10lb less than I did several weeks ago....hamstrings, especially the right one, were extremely tight
B: 155, 170, 180 these were not that hard after the 1RM
+
FS - 14,16,14,12...these were kinda tough
+
BP- 11,10,7,6 @ 110lb....as usual I struggle with benching

Spend 10 min on split jerk technique
+
5 rounds for time of:
10 DL @ 185#
10 hand release push ups

5:27

A: Chest to ring Pull Ups X 5 w/false grip; rest 60 sec. X 3.
B: Front Squat; sets 5 @ 60%, 65%, 70% & 70%; rest 3 minutes b/t sets. 
+
AMRAP in 4 minutes of:
1 Rope Climb
8 Power Snatch @ 75%


Rest 5 minutes

2 Minute Row for Max meters 


A: tough to maintain that false grip...kept it for 2-3 reps then slipped to a regular grip
B: 105, 115, 125, 125...these weren't too difficult
+
finished two rounds
538 meters

A: GH raises X 10; rest 45 sec X 3
B: GHD situps X 10; rest 45 sec X 3
C: 50 TGU not for time

A: These sucked like usual
B: These didn't seem too bad
C: Used a 35lb KB for most of them...did a few with a 40lb KB and a few with a 35lb barbell.

3 rounds for time:
run 400m
row 400m
20 KBS - 1.5p

18:44

A1: 1 power clean + 1 hang squat clean; rest 1 min
A2: 1 push jerk + 1 split jerk; rest 1 min X 3
Use jerk boxes go heavy.
B1: clean pull X 5; rest 1 min
B2: dip squat X 5 @ 120% of A2; rest 1 min X 3
dip squat is the dip portion of the jerk. upright torso. heavy

A1: 115
A2: 125...probably could have gone 5 or 10 lb heavier
B1: 165
B2: 150 was 120%...did that the first round then did 155 for the last two rounds.

A1: wtd Chins X 8-10; rest 30 sec
A2: Press X 8-10; rest 30 sec X 3
+
Row 500m for time

A1: 15#-8, 10#-8, 10#-5
A2: 85#-8, 85#-7, 65#-8
+
500 m row - 1:48

AMRAP in 8 min of:

12 wall balls
12 pull ups
50 double unders

2 rounds + 12 wall balls + 10 pull ups....still don't have consistent double unders so I did 150 singles.  I practice double unders a couple times a week for a few minutes.

A: Back Squat; 2 sets of 5 @ 65%; 3 sets of 5 @ 70%; rest 3 min b/t sets
B: Bench Press 2 sets of 4 @ 85%; 2 sets of 4 @ 95%; rest 3 min b/t sets
+
5 rounds hard
Run 200 M
12 unbroken hang squat cleans
15 DB push press @ 35#

A: 155, 165...these were relatively easy
B: 130, then 1 @ 95% (145) and 2 at 135...BP is really tough for me
+
Used 65# for the hang squat cleans
Only went with 25# for the DB push press
Did two rounds - 6:38 then had to start coaching the 0830 class...once they got going and Hosey was helping out a little I did two more rounds - 7:17....never did the 5th round but the first four sucked even after about a 10-15 min break between the first two and the second two.

A: Squat Snatch X 2 @ 80%; rest 90 sec X 5 sets
B1: Snatch High Pulls Heavy X 3; rest 1 min
B2: Behind Neck Push Press Snatch Grip Heavy X 3; rest 1 min X 4
+
9-6-3
Muscle Ups
Power Clean @ 95#

A: Still not comfortable receiving the bar in the squat so I went with 65# which is about 65% of my 1 RM power snatch.  Worked the movement trying to get more comfortable receiving the bar in the squat....most of these felt pretty good a few of them I caught high and rode down to the bottom.
B1: 115#
B2: 85, 90, 95, 95
+
Still don't have muscle ups so I stood on a 45 and 25lb plate....was still tough to do though.  5:45

30 box jumps (24)
20 Deadlifts @ 175
30 sit ups
20 Burpees
30 box jumps (24)

8:28

Did the regular box WOD today.

Muscle Up practice - 7 minutes
+
A: Pendlay Row Heavy: 4 sets of 8; rest 3 min b/t sets
B1: HSPU - AMRAP in 1 set; rest 10 sec
B2: 1 Rope Ascent; rest 1 min X 4

Still don't have muscle ups so I practiced from a couple of plates
+
A: 85, 95, 100, 105...these got really tough on the last set
B1: 9, 7, 6, 5
B2: rope climbs weren't too bad

A: Split Jerk @ 85%; 5 sets of 2; rest 90 sec b/t sets
B1: Clean pulls heavy x3; rest 1 min
B2: Push press heavy x3; rest 1 min X 4
+
8 min AMRAP of:
7 FS @ 95#
14 T2B
21 KBS

A: 115#...felt pretty good, used the jerk boxes
B1: Used 165#
B2: Used 115#....both of these movements were tough
+
Only used 85# on the FS
Two rounds with 7 squats and 14 T2B

5 sets hard of:
250m row
10 squat clean thrusters @ 85#
15 burpees
rest 3 min b/t sets

Used 75# for the thrusters....five rounds was tough

A: Back Squat - 4 @ 70%, 4 @ 80%; 4 @ 85%; rest 3 min b/t sets
B: Bench Press - 2 sets of 4 @ 80% and 90% of 1RM; rest 3 min b/t sets
+
5 sets for total reps of:
Max effort OHS @ 95# - fast up and down reps, rest as needed b/t sets
+
5 sets of total reps of:
Max effort Ring Dips - fast up and down reps

A: 165, 175, 190, 200 - these were tough after a 10 day rest
B: Did 2 sets of 4 reps at 80% - 130; was only able to get 2 reps of 90%- 145 so I went down to 135 and got 3 reps
+
95# OHS is about my max so fast up and down wasn't going to happen at that load....so I lowered it to 85# only got 3 reps, so I went down to 75# only got 4 reps and not very fast, so I went down to 65# for the last three sets...got 10, 12, 14.
+
Ring Dips - 15, 11, 9, 7, 7

Everything was really tough after taking about 10 days off

60 min play with the following movements: low intensity, no heavy breathing.

TGU
KB windmills
Wall balls
Walking lunges
Box jumps (various heights..no more than 10 unbroken/set)
GHD sit ups...no GHD machine so I did regular sit ups
Toes to bar
Double unders

Worked all the movements...still don't have double unders so I did some practice on those.

20 min z1 airdyne (sprint last 5 sec of every min)

Pretty easy

A: Power Clean, 3, 2, 1, 3, 2, 1; rest 2:30
B1: Weighted Chin up 3, 3, 3, 3; rest 90 sec
B2: Push press 3, 1, 3, 1; rest 90 sec
+
For time:
21 thrusters @ 75#
21 Pull ups

A: 135, 145, 155, 140, 150, 155
B1: 20, 25, 25, 25
B2: 105, 115, 115, 125
+
2:50...this sucked....thrusters are always hard for me.

A: Back squat @30x1; 6, 4, 2, 6; rest 2:30
B: Snatch 2, 2, 2, 2; rest 2:30
+
Airdyne sprint 15 sec @ 100%
rest 2 min X 6
Rest 8 min
Airdyne sprint 12 sec @ 100%
rest 2 min X 6

A: 185, 195, 205, 185...these were tough and I've done more weight at this tempo before.  I got full depth ass to the floor on all reps
B: 65, 85, 95, 105....still not comfortable with a squat snatch so these were all power snatches.  105 was a PR though
+
Airdyne sprints...sucked like usual.

Did some more snatch balances today and a few heavy deadlifts.  Did some stretching and foam rolling and a 1k row.

After yesterday's poor performance on the snatch balances I decided to spend about 45 minutes working on those today.  Did a bunch of them with light weight..65#.  Will probably do the same tomorrow so I can get more comfortable catching the weight at the bottom.

Did about 30 min of stretching a foam roller work today too.

A: Snatch high pulls 3 x 3; rest 2:30
B: Deadlift 2-3x5; rest 2:30
C: Snatch balance 3x3; rest 2:30

A: 95, 115, 115....these felt good...got a nice pull and high elbows
B: 225-3, 245-3, 255-3, 265-3, 275-3....last set was 2x BW with 3 reps so I was really happy with that.
C: 65, 85, 95...last set was really sloppy was not catching it at the bottom but in about a 1/4 squat.  Not comfortable doing full squat snatches.  Every time I do snatches it's alway power snatches.  Need to work more on snatch balance and full squat snatches with light weight.

A: Clean and jerk 3, 3, 3, 2, 2; rest 2:30
B: Front squat 8, 6, 4, 2, 8; rest 2 min

A: 115, 125, 130, 135, 140 ...these got tough at the end but 140 was a PR for a jerk
B: 115, 135, 145, 155, 140...got full depth ass down to calfs.

A: Power Clean; 3, 3, 2, 2, 1; rest 2:30
B1: Weighted chin up 5, 3, 1; rest 90 sec
B2: Push press 5, 3, 1; rest 90 sec
+
3 rounds for time:
250 meter row
15 burpees

A: 115, 135, 145, 145, 150...these got tough at the end
B1: 15, 15, 25
B2: 95, 105, 115
+
3 rounds - 7:33

30 TGU - not for time
+
5 rounds, slow and steady z1 pace, rest as needed b/t movements
10 wall balls
10 GHD sit ups
20 back extensions
20 walking lunges
+
Row 5 min easy

TGU's - used 35lb
5 rounds at easy pace....this wasn't too bad
5 min row nice and easy...not bad either

I was tired and kind of aching when I got home about an hour after working out.

Rest Day

A: Back Squat @ 30X1; 8, 6, 4; rest 2:30 b/t sets
B: Power Snatch - 3, 2, 1; rest 2:30 b/t efforts
+
Airdyne Sprint 12 sec
Rest 1:48 X 5
Rest 5 min
Airdyne Sprint 12 sec
Rest 1:48 X 5

A: 185#, 195#, 200# ... these were tough
B: 95#, 100#, 105#...these were tough after doing 54 snatches yesterday, but 105# was a PR

Airdyne Sprints....these just plain suck!!

Did the snatch open WOD:

30 @ 75lbs
24 @ 95lbs

Only went to 95 after the first 30 since the most I've ever snatched is 100.

5 Sets at high effort:
Row 10 strokes hard
15 KBS 1.5p
5 Burpees
Rest walk 2 min b/t sets

something popped in my back on the last set of KBS...felt like a rib head popped out of place so I stopped and didn't finish the last 8 KBS or 5 burpees.

Burgener warm up X 3. Rest as needed b/t sets
+
A: Muscle Snatch X 3-4; rest 2 min X 3
B: OHS@ 31X1; 5-7; rest 3 min X 4
C: Sand Bag Half Moons X 10; rest 90 sec X 3. Same weight

A: 65#-4, 70#-4, 70#-4..first time doing these
B: 65#-7, 75#-7, 80#-7, 85#-7..these felt pretty good
C: These sucked....used two sand bags.

Airdyne M.A.P. 2
1 min ride @ 75% map
1 min ride @ 50% map
X 16; rest 1 min off bike if needed at the half way point

Rested 1 min at half way point...this was long and kinda sucked.

A: Back Squat @ 20X0; 6, 4, 4, 2; rest 3 min b/t sets
B: BB Rev Lunge from 4" step altn'g legs; 18-20 total; rest 3 min X3
+
8 Burpees on the min for 5 min

A: 175#-6, 195#-4, 200#-4, 210#-2
B: 45#-20, 65#-20, 65#-20...these were tough
+
Burpees - these were not bad at all after doing the 7 min of burpees

7 min as many burpees as possible

92

A: Bench Press w/chains..work up to a heavy almost max 5
Support chains in 7th link of big chain
B1: DB slight incline bench 15-20; rest 30 sec
B2: Strict pull up AMRAP; rest 3 min X 3
C: Pendlay Row X 12-15; rest 3 min X 3

A: 100#
B1: 30#-20, 30#-20, 30#-18
B2: 11, 8, 7
C: 65#-15, 70#-15, 75#-13

Power Clean technique work for 7 min
+
A: Front Squat @20X1; 5-7; rest 3 min X 3
B: Split Jerk - 3, 3, 2, 1; rest 3 min b/t sets
+
C&J on the minute for 5 min with 115#

A: 115-7, 135-7, 145-5
B: 95, 115, 125, 135 - I've done this weight once before but this is the most I have jerked.

C&J on the min - these were a little tough but doable.

A: Sumo Dead Lift X 5-7; rest 3 min X 4
+
For 30 min play with the following at low intensity, no heavy breathing
Wall Ball
Dbl Und
GHD sit ups
Walking Lunges
Push up
Bear crawls

A: 135-7, 155-7, 175-7, 185-7...first time doing these so I didn't really go too heavy.

A: Back Squat - 6, 4, 2, 4; rest 3 min b/t sets
+
50 TGU; not for time
+
AMRAP Burpees in 30 sec; rest walk 30 sec X 4

A: 165, 195, 215, 205
35# KB for TGU
Burpees - 14, 13, 13, 11 - these sucked.  that extra 10 sec of work seemed like forever.

A: Bench w/chains attached; work up to a heavy almost max 5
Set up so support chain is through 5th link of big chain
B1: DB flat bench 15-20; rest 30 seconds
B2: Strict Pull Up AMRAP; rest 3  min X 3
C: Pendlay Row 12-15; rest 3 min X 3

A: worked up to 100# for 5
B1: 25#-20, 30#-20, 35#-17
B2: 10, 9, 6...these got a lot tougher every set
C: 65#-15, 70#-15, 70#-14...these got tough at the end too.

A: DB Rev Lunges from 4" step altn'g legs; 18-20 total; rest 3 min X 3
B: GH raises X 8-10; rest 90 sec X 3
C: Slow & controlled toes to bar X 6-8; rest 2 min X 3.

A: Used 25 lb DB's....20 reps all three sets
B: 10 reps all three sets...these were tough but getting easier than a month ago.
C: 8 on all three sets....these didn't seem bad at all..probably could have done 10 each set.

A: Clean Pulls @ 120% of 1 RM Power Clean; 2-3 rest 3 min X 4
B: Power Clean 3,3,3,3; rest 3 min b/t sets
C: KBS 1.5p; AMRAP in 30 sec; rest 2 min X 3
D: DB Ext Rot @ 3010; 8 reps/arm w/15#; rest 1 min b/t arms X 3

A: Started with 120% which was 185-3...didn't seem like I was really pulling it that high so I went down in weight.  Used 155-3, 175-3, 175-3.  Talked to the all knowing Magner when he got there and he told me next time to stay with the 120% and realize that I am not going to get much higher than my waist with it but just work that initial pull.
B: 135, 135, 140, 140
C: 15, 15, 15
D: These were doable...not too tough or easy the weight seemed good.

A: Bench Press - 1 Rep Max
B: Power Clean - 1 Rep Max
- Compare A + B. Are they equal?
+
500 meter row for time

A: 160
B: 155
5 lb difference between the two
500 m row - 1:45

6 sets hard:
3 tough Dead Lift @ 22X1
Rest 0 sec
Airdyne 30 sec max effort
Rest 6 min

DL - used 245 first set, then 250 for the next four sets, 255 on last set
30 sec on air dyne at max effort sucked!!

Left for the Keys in the afternoon on Tues the 7th.
Did a WOD in the fitness center at Hawks Cay Resort on Wed the 8th.  It was Phyllis's 50th Birthday so we did a special WOD for that.

Single Leg DB Dead Lifts @ 20X1; 12 reps; X 4...used 35lb DB's
10 min easy pedal on stationary bike
AMRAP burpees in 20 sec; 40 sec walk rest; X 5....got 9 on all sets
50 walking lunges
50 jumping jacks
50 flutter kicks
50 air squats

Thurs the 9th we did a 30min easy jog.

Friday the 10th we got back from the keys and I did the posted squat WOD

Work up to a tough single - 205lb
Then AMRAP in 6 min at 90% of the above...185lb for 27 reps

These were really tough after a long 3 days in the keys of eating poorly.

A: Front Squat - X 3; rest 2 min X 4.
B: Rev Sled drag - 60 sec; rest walk 3 min X 4.
C: Toes to Bar - As many unbroken reps as possible; rest 2 min X 5.

A: 115, 125, 135, 145
B: 125#
C: 17, 13, 11, 10, 10


Felt pretty good today - probably could have done more on the front squats.  Toes to bar wore me out at the end.

5 sets at high effort:
Row 150 meters
15 KBS 1.5p
Rest walk 2 min b/t sets

Two min rest went by quick.  wasn't able to go unbroken on the KBS on sets 3 and 4.

Burgener Warm Up X 3. Rest a few min b/t each
+
A: Power Snatch X 2; rest 2 min X 3. Do not need to be touch and go
B: OHS - controlled 5-7; rest 3 min X 4.
C: TGU - 30 not for time.
D: Sand Bag Half Moons X 8; rest 90 sec X 3.

A: 85, 85, 90
B: 45-7, 65-7, 75-7, 85-7
C: TGU only used 30lb...needed to get them done fairly quick to get out of there for a meeting.
D: Used one sand bag...Magner was watching as I was finishing the last set and said I could probably do two sand bags.  Tried two sand bags and did four more reps.  Next time I'll use two bags.

The snatches and OHS felt hard today.  I think I need some rest days ...been hitting it pretty hard for the last two weeks.  I'll be working over the weekend so I'll take two days of rest.

A: Back Squat - 6, 4, 2; rest 3 min b/t sets
B1: Ring Dips Strict + 20# @ 30X1; AMRAP; rest 20 sec
B2: Goblet Squat 2p @ 30X1; 8-10; rest 3 min X 4
+
AMRAP Burpees in 20 sec; rest walk 30 sec X 6

A: 155#, 185#, 205#....squats didn't feel good today...they felt really heavy....I'm pretty sure I can do more weight but wasn't feeling it today.
B1: 4, 4, 4, 4....these were tough with the 20#
B2: 10, 10, 10, 10...legs felt fine but arms got tired of holding the KB
+
Burpees - 9, 9, 9, 9, 8, 8....as usual these sucked!

SWAT Training today.....so PT was a 30min seal grinder warm up.  Followed by a partner WOD of:
15-10-5 of: Burpees/situps..then about a 500m run
                   Walking lunge/pull ups...then run again
                   Bear crawl/push ups....one more run.

While one partner did the exercises the other partner had his rifle in the up position maintaining cover.  Once both did the first set of exercises they ran together and so on for the other exercises.

Didn't feel too bad....it wasn't easy but it wasn't too hard either.  On a  positive note I was able to pass Magner on the last run and finish before he did!!  However if I hadn't sprinted up behind him without him knowing and passed him right at the end the results would not have been the same.




                 

Recovery Day-
A: Bench Press @ 20X1; 55% of 1RM; 8 sets of 2; rest 45 sec b/t sets
B: KBS 1.5p X 10-12; rest 1 min X 3
C: Hip Ext 12-15; rest 1 min X 3

A: 85#....was really easy
B: 12 each set....1.5p used to be really heavy but it's getting easier
C: 15 each set....need to keep working these.

A: DB Russian Step Ups @ 21X1; 8-10/leg; rest 1 min b/t legs X 4
B: Single Leg DB Dead lift @ 20X1; 6-8/leg; rest 1 min b/t legs X 4
C: Wtd Chin @ 21X1 w/10% BW attached; AMRAP; rest 2 min X 3
+
Row Max meters in 7 min with 45# bumper under rear of rower

A: 25#-10, 30#-10, 30#-10, 30#-10...limiting factor was my grip holding the DB's ...legs felt fine.  Had a hard time keeping my balance.
B: 30#-8, 35#-8, 35#-8, 35#-8...these got tough the last couple of sets.
C: BW is 140# so I used a 15lb KB....6, 5, 4.
+
That 45# bumper under the rear of the rower made a world of difference.  1656 meters ...206.8 avg/500m

Jumping Knee tucks in place- low ground reaction time - 5 reps rest 1 min X 5
+
A: Power Clean X 3; rest 2 min X 3. Do not have to be touch and go
B: Push Press @ 32X1; 5-7; rest 3 min X 4.
C: GHD sit ups - 3 unbroken sets of 12; rest 60 sec between sets


A: 115, 135, 145
B: 85-7, 95-7, 100-7, 105-6.  These were tough at this tempo
C: 12 unbroken all three sets...felt pretty good.

Pretty sore after yesterday...gonna take a rest day tomorrow.

A: BB Forward Altn'g lunge @ 2011; 10 total; rest 2 min X 5. Build per set. Start heavier than last cycle.
B1: OHS @ 32X1; 3-5; no rest
B2: Rope Ascent X 1 no legs; rest 90 sec X 5. lots of small pulls
C: Side Bridge from hand - 30 sec/side; rest 10 sec X 3 per side.

A: Got up to 90 on last cycle so started with 95, 100, 105, 110, 115
B1: 45-5, 65-5, 70-5, 75-5, 80-5
B2: Got 4.5 ascents with no legs...had to use legs on the last one half way up.  Before I started didn't think I'd be able to do any with no legs so I was really  happy with the results.
C: Side Bridge....these weren't too bad.

A: Bench Press @ 22X2; 4-6; rest 3 min X 4
B1: Ring Dips @31X1; AMRAP; rest 20 sec
B2: Dead Lift @ 20X0; 4-6; rest 3 min X 5
C: Hip ext @ 22X2; 10-12; rest 1 min X 4
+
AMRAP Burpees in 20 sec; rest walk 30 sec X 5


Was up early 0215 for an early morning op.  Went to the box around 0800.

A: 100-6 reps, 100-6 reps, 105-6 reps, 105-5 reps...these got tough at the end with that tempo
B1: 8,6,5,4,4 ...can't do many of these at that tempo
B2: 185-6 reps, 205-6 reps, 215-6 reps, 215-6 reps, 215-6 reps
C: Still have a really hard time with these and GH raises....got 10 each round but didn't really follow the tempo too good.

Burpees - 8,9,9,8,8....probably could have gotten 9 the first round. Last time it was 40 sec rest...that extra 10 sec makes a difference.

3 sets @ 85% effort - AMRAP in 3 min:
Row 150 m
5 pull ups
5 push ups
Rest 3 min b/t sets.
+
3 sets @ 85% - AMRAP in 3 min:
Airdyne 10 cals
5 K2E
5 SDLHP 1.5p
Rest 3 min b/t sets

This looked really bad but it wasn't as bad as I thought it was going to be.

Jumping tucks in place - low ground reaction time; 5 reps; rest 1 min X 5
+
A: Hang squat clean X 3; rest 90 sec X 3; Build load but no missed reps
B: Bench Press @ 20X1; 65% or 1 RM; 8 sets of 2; rest 45 sec b/t sets
C: KBS X 15 1.5p; rest 1 min X 4
D: Hip Ext @ 20X1; 8-10 ; rest 1 min X 4

Tuck Jumps - concentrated on opening hips completely

A: 85, 95, 105
B: 100# - these felt pretty easy since it was only 2 reps
C: These were ok
D: 8, 9, 10, 10 - These suck!! But I really need to work on these.  I'm going to try and work a few of these in a couple of times a week that way I'll get better at the GH raises.

A: Back Squat @ 30X1; 4-6; rest 3 min X 4.
B: Wtd Pull ups @ 20X1; 4-6; rest 2 min X 4
C: BB Split Squat @ 30X0; 4-6; rest 1 min b/t legs X 4
D: Accumulate 180 sec FLR on rings - feet elvevated

Late afternoon WOD today.

A: 135 # - 6; 155# - 6; 175# - 5; 185# - 4
B: 10#-5; 10#-5; 10#-4; 10#-4
C: 65#-4,4; 65#-6,6; 65#-6,6; 65#- 6,6

Split Squats were tough with BB - hard time maintaining my balance.

A: Bench Press - build quickly to a heavy single - PR if you feel it
B1: Ring Dips 30X0; amrap (-2); 10 sec rest
B2: Russian KBS - 2p X 10; rest 3 min X 5
C: GH Raise @ 2010; 10-12; rest 1 min X 4
D: Side Bridge 30 sec/side; rest 10 sec; 4 per side

Had a SWAT operation at 0800 so WOD time was around 1100 instead of the usual 0700.

A: Did 155#, failed at 160#....bench press still sucks
B1: 6, 5, 5, 4, 4
B2: These weren't as bad as I expected....would have been miserable if it was an american swing
C: These were terrible....since the last time I did these I figured out the proper placement of the pads on my thighs and holy cow!!  Was only able to do 5, 6, 4, 3.  I'm going to start working these in a couple times a week.  Tried to do a GH Raise combined with a Hip Ext to see if I could get 10-12 reps, but only got one or two more reps.
D: Really started to feel these by the 4th time.

A: Pwr Clean 3, 3, 2, 2, 1; rest 3 min b/t sets
B: Push Press @ 22X1; 3-5 reps; 3 min rest b/t sets X 4

30 sec Airdyne @ 85% MAP
30 sec Airdyne @ 50% MAP
X 20 sets; rest 1 min off bike every 5 min

A: 115, 125, 130, 130 - probably could have gone a little bit heavier
B: 85 for 5; 95 for 5; 105 for 5; 115 for 5 - these felt pretty good but I don't think I could have done any more weight


Airdyne didn't seem too bad but was hard to gauge 85% and 50% of MAP - more than likely I probably went over as opposed to under.

7 sets:
3 tough DL @ 22X1
rest 0 sec
Airdyne 20 sec max effort
rest 6 min

Ran the SWAT readiness test this morning ....so I did this WOD in the afternoon.  Not my usual work out time.

Used 205 for the first set of DL, then 215 for the second set, and 225  for the remaining 5 sets.  DL's weren't too bad.  The 20 sec on the air dyne sucked every time!!  Needed the 6 min rest.

A. Front Squat - 3 x 3 @ 80% effort; rest 2 min
B. BB Step Ups - knee height bench @ 3120; 8-10/leg x 3; rest 1 min b/t legs
C. toes to bar - 15 x 5; rest 2 min

A. 115 # felt good
B. 65# these were tough to get that 3 sec lower
C. these suck...first two sets were unbroken but the last three were not.

5 sets of
15 KBS 1.5p
15 Burpees
rest 2 min b/t sets

KBS were unbroken for all 5 sets
Burpees were slow and got really slow on the last set...first 4 sets were slow but unbroken..last set was not unbroken.

Jumping knee tucks - low ground reaction time - 5 reps; rest 1 min X 5
A: Hang power snatch tech work - 7 min. Position vs. load
B: Bench Press @ 20X1; 55% of 1RM; 8 sets of 3; rest 45 sec b/t sets
C: KBS X 15 1.5p; rest 1 min X 3
D: DB Hip ext @ 20X1; 10-12; rest 1 min X 3


Jumping knee tucks - these weren't too bad
A: worked with the bar and 65# - got a good amount of quality reps
B: 85# these felt pretty easy since it was only 55% of 1RM
C: These were not as bad as I thought they would be
D: Holy cow!! These were really tough..was only able to do 10 each set.

A. Back Squat @ 30X0; 3-5; rest 3 min X 5
B. Wtd Pull Ups @ 21X1; 3-5; rest 2 min X 4
C. DB Split Squat @ 30X0; 6-8; rest 1 min b/t legs X 4
D. FLR on rings - accumulate 180 sec

A. 135# - 5; 155# -5; 175# - 4; 185# - 3; 185# - 3.
B. 15# for all sets - 4, 4, 4, 3
C. 20 # for the first 3 sets - 6 reps each leg each set. 25# for the last set - 6 reps each leg
D. 90 sec on - 90 sec rest; 30 sec on - 90 sec rest; 40 sec on - 20 sec rest; 20 sec on.

DB split squats were really tough, but I probably could have used 25# for all sets.  FLR for 180 sec was harder than I thought it would be.

Stretched and used foam roller for about 30 min after the WOD.

A. Bench Press - build to a tough 5; rest as needed
B1. Ring Dips strict + 15# @ 31X1; AMRAP x 5; rest 20 sec
B2. Clean Grip DL @ 20X0; 3-5 moderate load x 5; rest 3 min
C. GH Raises @ 2010; 8 - 10; rest 1 min X 5.
+
AMRAP Burpees in 20 sec; rest walk 40 sec X 6

Really sore after yesterdays massage.  Did some stretching and warm up.

A. 130 #
B1. 5, 5, 3, 3, 3...these were tough with the extra weight
B2. Used 175 did 5 reps each time
C. These were really tough.  Last time I think I had the pads too high up on my quads.  This time they were farther down toward my knees.  10, 10, 8, 8, 8.  the last 8 were not unbroken....did 4 and 4.
AMRAP Burpees in 20 sec....9, 9, 9, 9, 8, 8...these were not that bad.

Rest day on Sunday 1/8/12.  Got a massage and chiropractic adjustment today.  I thought the tightness all week was from my hamstrings, however it was really from my ITbands.  My calfs were really tight too.

A: DB Peterson step up @1110; 10/leg; rest 1min b/t legs X 3
B: Walking Lunges - 100 for time
C: GHD sit up X 10 unbroken; rest as needed X 3
D: HSPU - accumulate 10 clean reps

Went to the box around 1530 so not my usual morning WOD time.  Hamstrings still really tight.  Did a short warm up and some stretching.

A: Been using 30lb DB for these on a regular basis.  Used 30 for the first 10 then went to 35lb for the last two sets.
B: I thought these were gonna be miserable, but it wasn't as bad as I expected. Did 50 unbroken then sets of 10 with a couple of breaths between sets.  Time: 2:59.
C: Didn't keep track of rest time but it was maybe a min between.  I'm sure I'll feel these tomorrow.
D: Got 10 good reps used one ab mat as a guide for ROM and touched my head to it.  I usually don't get that deep on HSPU.  Got 3 in a row, then 4, then 2 and 1 on the last for 10.

Jumping knee tucks - low ground reaction time 5 reps; rest 1 min x5

A: Hang pwr clean tech work 7 min
B: BP @20X1; 55% of 1 RM; 8 sets of 2 reps; rest 45sec b/t sets
C: KBS 1.5p X 10-12; rest 1 min X 3
D: Back Ext 12-15; rest 1 min X 3

Another cold morning at the box.  Hamstrings extremely tight.  Spent about 45 min or so warming up and stretching.  Been a little sore this week but nothing too bad.

Jumping knee tucks not as bad as I thought it would be

A: got lots of reps in using low weight.  45 - 85 lbs
B: 55% was 85 lbs - two reps at this tempo was really easy.
C: got 12 reps on all three sets
D: did 15 reps on all three sets

A. BB Forward Altn'g Lunge @2011; 12 total rest 2 min. X5 Try to build load per set.
B. OHS Tech work - 7 min. Work in 2-3 mod heavy reps
C. As many 1-5 strict pull up unbroken ladders as possible in 7 min
D. Side bridges - 30 sec/side; rest 10 sec; X 3 per side.

Really cold in the box this morning.  Back was still a little tight, but hamstrings were extremely tight.  Spent about 30-40 min warming up and stretching.

A. These got really tough by the end.  Used 45, 65, 75, 85 and 90
B. Worked with 45, 65, 85, 65 and 45.  Did 2-3 reps with each load then rested about 45 - 60 secs and went again.  85 was a mod heavy load for me since my 1 rm is probably no more than 100.
C. The first 1-5 ladder was unbroken all the way up.  The second ladder I wasn't able to get the last 5 unbroken.  On the third set I got to 3 and time ran out.
D. Did 30 sec then switched sides during the 10 sec rest kept switching back and forth until I did 3 per side.

A. Bench Press - build to a tough 3; rest as needed
B1. Ring Dips strict @ 31X1; amrap x 5; rest 20 sec
B2. Clean Grip DL @ 20X0; 5-7 moderate load x 5; rest 3 min x 5
C. GH Raises @ 2010; 8-10 x 4; rest 1 min
+
AMRAP Burpees in 20 sec walk 40 sec x 5

My back was extremely tight, pulled it on yesterdays BS, could barley get out of bed this morning.

A. Only got up to 130#
B1. 7, 5, 4, 4, 3 - these got really tough after the first set
B2. Used 155# and did 7 each set
C. First time doing GH raises - my quads hurt like hell while doing        them so I only did 8 each set.

AMRAP Burpees I got 8 on all 5 sets.

3 tough BS followed by AMRAP CTB pull-ups X5 rest 3min b/t sets

used 185# the first 4 sets then had to drop to 175# for the last set

Back really tightened up on the 4th set so I dropped the weight a little bit for the last set.  Got between 8 and 10 pull-ups each round.