Wednesday, April 30, 2014

April 30th, 2014

Wod

Burpees intervals 

1 minute of burpees for reps (goal/stop at 20 reps)
3 minute rest
Repeat until you don't get 20 reps under a minute

Missed by 1 rep on 4th round

Tuesday, April 29, 2014

April 29th, 2014

WOD

Warm-up
3 x 3 HSPUs
3 x 5 ring rows (explosive up) with a false grip
3 x 3 pistols

1. Work up to 3 RM OHS
2. DE Upper/Press - Strict Press 12 x 3 at 50-60% + bands with 1 minute rest between sets
3. Work up to 3 RM chin-up
4. 3 x 5 elevated rear foot split squats
5. 3 x 10 to 15 Ring push-ups
6. 2 x 100 one-armed Farmers Walks


1. 165 lbs. x 3
2. 95 x 12 x 3 explosive
3. 70 lbs. x 3
4. 3 x 5 x 65?
5. 15, 12, 10
6. 70# KB 2 x 100 each side.

Sunday, April 27, 2014

April 27th, 2014

WOD

1. Interval

3 sets:

1st minute: 12 Thrusters w/95#s
2nd minute: 6 C2Bs in first 30 seconds, 6 C2Bs 2nd 30 seconds
3rd minute: 30 double unders
4th minute: rest

2. Interval

3 sets:

10 Power snatches w/75#s
10 Box jumps

2 minute rest

Saturday, April 26, 2014

April 26th, 2014

20 Minutes continuous sled pull with 105#xs (empty sled)

Friday, April 25, 2014

April 25th, 2014

WOD

1. Work up to a 5 RM Press
2. Pause back squats: 12 x 2 with 65% (205 #s) @ 32X1
3. DE Pulls: Deadlifts 12 x 2, 50% + purple bands
4. 5 x 10 ring rows

1. 5 x 155 lbs.
2. 205#s 12 x 2
3. 225#s + purple bands 12 x 2

4. 10, 10, 8, 8, 8 (4 standard, 4 false grip)

Wednesday, April 23, 2014

April 23rd, 2014

Row for 30 minutes

(rowed about 7K)

Tuesday, April 22, 2014

April 22nd, 2014

WOD

Warm-up
3 x 3 HSPUs
3 x 5 ring rows (explosive up)
3 x 3 pistols

1. Work up to 3 RM back squat
2. Work up to 1 RM pull-up
3. DE Upper/Press - Strict Press 12 x 3 at 50% (85#s) with 1 minute rest between sets
4. 3 x 12 Back/hip extension
5. 2 x 100 one-armed Farmers Walks


1. 285 lbs. x 3
2. 80 lbs. x 1
3. 85 x 12 x 3 explosive
4. 12, 12, 10

5. 70# KB 2 x 100 each side.

Sunday, April 20, 2014

April 20th, 2014

20 Minutes continuous sled pull with 105#xs (empty sled)

Saturday, April 19, 2014

April 19th, 2014

1. Worked up to a heavy-ish full snatch
155

2. Worked up to a heavy power snatch
165

3. ‘Grace’
 For time:
30 Clean and jerks w/135 lbs.

4. Three sets of:

Max unbroken thrusters w/95#s
Max unbroken butterfly pull-ups, chest to bar pull-ups and then kipping pull-ups (switching movements each set)
Rest as needed between exercises

5. 200m Farmers carry with 50#+ handles

1. 155 #s
2. 165 #s
3. 4:27
4. thrusters 12, 12, 12
Butterflys pull-ups: 15
Chest to bar: 10

Kipping: 15
5. Had to put them down about 2/3 of the way

Hip still sore.  Need to go get some work down on it this week

Friday, April 18, 2014

April 18th, 2014

WOD

Warm-up:
Included 3 x 3 pistols
Windmills 5 x 20 #s each side
3 x 3 HSPUs

WOD:

12 AMRAP
Row 20 Cals
10 Push-ups


Score 7 rounds + 8 cals

Still a little stiff in back, hip and neck.  Stayed with light loads and just moved a little bit.

Wednesday, April 16, 2014

April 16th to April 17th, 2014

I got in a small car accident today.  I was hit from the rear (again), but at a smaller velocity than last year.  I took 4-16 and 4-17 off.  Sore.  I hope this is not as bad as last year.

Tuesday, April 15, 2014

April 15th, 2014

Warmup 3x3 HSPUs 3x3 pistols
3 rm dl 395
15x95, 15x105, 10x115 OHS
5x5 weighted pull-ups
12.10.8.6.6 strict ring dips
3 rnds NFT of 25 doubleunders and 11 t2b
GHRs 2, 2x5 with smallest band

Sunday, April 13, 2014

April 13th, 2014

Pulled the sled for 20 minutes. 150#s total (including the sled.  45# plate)

Saturday, April 12, 2014

April 12th, 2014

WOD

1. Work up to 3 RM push press
2. 6 rounds of:
15 push presses UB, w/95#s
15 burpees facing and over the bar
(Goal: under 2 minutes)
4 minute rest
3. 200m Farmers walk, handles + 50#s

4.3 rounds, Not for time, off:

15 wall balls
15 boxjumps 


1.    185x3
2.   1:52, 1:50, 1:53, 1:48, 1:53, 1;52
(all rounds unbroken Push Press)
3.   Complete
4.   Complete

Friday, April 11, 2014

April 11th, 2014

WOD

1. Worked up to heavy-ish squat clean - 195#s

2. 5 sets of chin-ups for max reps

3. EMOM 10 
- Tempo Back squat 3 reps @ 42X0 with appx. 65% (185)

4. 3 rounds, Not for time, off:

20 double unders

10 toes to bar 


1. 195 #s
2. 10,8,8,7,6 (?)
3. 185#s
4. Complete

Wednesday, April 9, 2014

April 9th, 2014

WOD

5k

19:18 (PR by almost 40 seconds)

Tuesday, April 8, 2014

April 8th, 2014

WOD

Warmup
Pistols 
Pull-ups
Snatch balance
Box jumps

1. Work up to a heavy 3RM front squat for today

2. 5 X 5 bent barbell rows

3. 3x3 explosive pull-ups 

4. 14 min AMRAP 
3 clean and jerks w/135#s
3 Russian kettle bell swings
6 Toes to bar

5. 200m farmers walk


1. 235#s x 3
2. 185 x 5x5
3. Done
4. 12 rounds
5. Done with 50#s plus handles (65 or so?)

Sunday, April 6, 2014

April 6th, 2014

WOD

1. Work up to 3RM shoulder press

2. 20 minutes of sled dragging sled + 45#s/150#s total 

1. 155 x 3
2. Complete