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
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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.