Sunday, March 30, 2014

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.

Thursday, March 20, 2014

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

Wednesday, March 19, 2014

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.

Tuesday, March 18, 2014

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.

Monday, March 17, 2014

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


Sunday, March 16, 2014

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.


Thursday, March 13, 2014

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

Wednesday, March 12, 2014

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



Tuesday, March 11, 2014

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!

Monday, March 10, 2014

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.

Sunday, March 9, 2014

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.  

Thursday, March 6, 2014

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

Tuesday, March 4, 2014

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

Sunday, March 2, 2014

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


Saturday, March 1, 2014

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