Got sick and playing catch up

Day 54

A1. Suitcase Deadlift (add weight as able) x 10 use biofeedback to determine sets

I find this most comfortable using a Farmer’s Carry Bar while standing on an 8

inch box

55, 65, 75

A2. 1-Arm DB Bent Over Row 3 x 10 (add load as able)

25, 30, 35

B. EMOM 12 MIN

EVEN:30 seconds x  DB Box Step Up (height above knee; tough) - used 20” box and 25# DB

ODD Wall Walk x 3 (2 sec pause at top)

C. EMOM 10 MIN

EVEN: 10 feet HS Walk

ODD: 30 seconds x Burpee Box Hurdles- 20” box

Day 55

A. Back Squat x5 @ 130 x 5

B. Push Jerk x 2 Establish a heavy double (use biofeedback)- stopped at 115

C. AD z1 20 minutes

14.4

Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 14 lb. to 9-foot target
30 cleans, 95 lb.
20 muscle-ups

Got through the cleans in 12:44- had 2 failed MU attempts.  Onward.

A little snatchery and modified ½ Cindy

A. Snatch

Worked up to 105#

B. Complete 10 Rounds of Cindy with increasing power cleans between each round.

14:55, started at 85# and added 5# each round

85, 90, 95, 100, 105, 110, 115, 120, 125, 130, 135- oops did 1 too many rounds

10 minute EMOM and Row Intervals

A. 10 MIN EMOM

10 x Axle Walking Lunge # should be 5# up from what you did last time (either 70 or 75)

10 x Axle S2OH # should be 5# up from what you did last time (either 70 or 75)

Rest ~8-10 minutes before part B

Used 80# felt good- challenging but good.

**If you’re feeling good after the EMOM...then: If not, don’t sweat it :)

B. Condo: Row 4 x 250 meters (pace @ 85%, 90%, 95%, and 100%)

Rest 3 minutes in between

Listed by average pace- not time:  2:05, 2:00, 1:55, 1:48

then 500m in 1:57

C. Z1 AD 10 min- done.

A shitty day all around. Thank god for the barbell

A. Back Squat

Establish a heavy x 5 goal: to match 155: or if feeling good from start 160 :)

160x4- had a shitty day all around.  Shouldn’t have gone for 160.

B. 6 Rounds

Double Under x 30

Sprint 40 meters x 2

Rest 3 minutes

34s, 32s, 32s, 31s, 30s, 31s

C. 2 Minute Push Up Test: AMRAP- 47- very strict

D. Z1 Airdyne 8-10 Minutes
Done.

FC, BP, Tabata

A. 1 arm FC heavy- did 75#- challenging but not maximal

B. Est 5 RM Bench Press

95#

C. Alt. tabata push press and GHD

Used 30# DB- averaged 10 reps per round each

14.3- Definitely not my wheelhouse… but I knew heavy was coming...

8 minute AMRAP:
10 deadlifts, 135 / 95 lb. 
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb. 
15 box jumps, 24 / 20 inch

got though 19 of the 185# DL for a score of 109.  Onward.

Uggggg….DL………….

Day 49 **all of last cycle’s numbers in red looking to match or steadily improve #s! YOU GOT THIS!!!! Include new numbers in orange!

A. Deadlift

75% x 5 155x5 155x5

85% x 3 170x3 170x3

95% x AMRAP -1 190x7 190x5

-then

200, 210, 220

200, 210

-You do a single as long as you know you can confidently hit it (***no additonal 5s or 3s today!), and jumps are always .05% if you feel you cannot hit .05% increase, then

you stop :) (i.e. heavy, not maximal)

B. Tall Box Jump 7x 1.1.1.1 (rest ~5 sec btwn jumps) R: 1 min btwn sets

35”

36” all

C. Weighted Bar Dip  5 x 2 (add load as able)

20, 20, 20, 20, 20

25, 25, 25, 25, 25

D. Farmer Carry x 30 meters; Establish a Max

105# per arm

115# per arm

Partner WOD with Nadia

3 Rounds for time:

80m partner carry
6 stone to shoulder + squat each with other holds chin over the bar
20 alternating burpee box hurdles 20" box
1000m row (did in sets of 250m each)

26:59

Cleans and Becca!

Day 47

WARMUP FOCUS: first pull

A. 2-Position Clean x Establish a heavy single (first clean from the floor focusing on weight transfer in first pull & maintaining back angle from floor to knee + hang clean from below knee focusing on creating leverage over the bar)

last time you built up to 120#

Ended up having Becca Gerdon watch me and do singles from a deficit. Ended at 135#.

B. 10-9-8-7-6-5-4-3-2-1

TTB

Wall Ball (Open Standards)

(last time you got 6:00; I’m really thinking we’ll see these movements this upcoming week)

Shaved 2:00 off my time. 4:00.

C. Airdyne 60 seconds work rest 1:1 x 3

Ouch!

800m Run, S2S, EMOM

Day 46

EMOM

A. Every 90 seconds of 2 Push Jerk x 8-10 @ #110-120

120- did every 60 seconds x 8 minutes… oops. Got spicy in the end. Split the last 2 reps.

B. 2 Rounds

Run x 400 meters

Stone to Shoulder #80 x AMRAP 60 seconds

Rest as long as biofeedback tells you

Run x 800 meters

12, 10

Rested ~2 minutes

Rest 5 min after the 2 rounds

C. 10 min EMOM

6-8 x Ring Dips

6-8 x Pistols

Done. Did 8 for each.

14.2

Every 3 minutes for as long as possible complete:

WOMEN - includes Masters Women up to 54 years old
65-lb. overhead squats
Chest-to-bar pull-ups

From 0:00-3:00

   2 rounds of:

   10 overhead squats

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   12 overhead squats

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   14 overhead squats

   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

I got 130 reps… through the 12s and through all but the pull-ups of the 14s.  

So my EMOM turned into a Snatch PR off the blocks

Day 43

A1. 3 Rounds Spoon Press 3 x 10 (add load as able)

20, 25, 30

A2. 3 Rounds 1-arm DB High Pull 3 x 10 (add load as able)

20, 20, 25

B. Every 90 seconds Snatch

7-8

90#

90, 95, 100, 105 (video) off the blocks

C. Establish a 15 tough Thruster
75x15, 85x9- CNS was fried after snatchery

DL joker sets= PR

Deadlift

A. 1) 70% x 3 (if these sets feel light thats ok, they’re supposed to)- 140 x 3

80% x 3 (if these sets feel light thats ok, they’re supposed to) 165 x 3

90% x AMRAP -1 180 x 8

-then

. 2) go up from .05% from 90% as long as you feel you can confidently hit a set of triples

(this may mean 1 additional set of 3, it may mean 2 or 3)

190 x 3

200 x 3

210 x 3

220 x 3 PR

after last set of 3, we go up .05% of most recent set of 3 and hit singles

3) You do a single as long as you know you can confidently hit it, and jumps are     

always .05% if you feel you cannot hit .05% increase, then you stop :) (i.e. heavy, not maximal) remember that the goal is not to PR here! That may potentially happen if you’re feeling remarkable but considering the AMRAP -1 I’d consider it a huuge win if we got about 90% of actual 1RM

 No singles today. 

B. Establish a 3RM Push Press

120 x 3

C. GH Raise 3 x 10 (add load as able)
15, 26, 26 all by 10

Axle FRBSU, dips, and 20 min AMRAP

A1. Axle Front Rack Step Ups 3 x 18 (add load as able: tough)

50, 70, 70

A2. Bar Dips 3 x AMRAP -1

8, 9, 8 strict

B. 20 MIN AMRAP @ 80%

Row 200 meters- changed to run, was so nice out :)

3 Bar Muscle Up- changed to 2, but did 3 last round- had a BMU break through :)

10 Burpee to tall target - Yuck!

7ish rounds

14.1= 11.1

A redo- but a good one for me.  Felt hard but got 104 more reps than in 2011… I'll call that improvement.

14.1

10 minute AMRAP of:

30 DU
15 power snatches at 75#

I got 6 rounds + 24 DU= 294 reps