Jan 31st 2012

A.M.

3 sets; rest 7x work

10 Burpees AFAP

20 Wall Ball, 25#

30 sec Air Dyne @ 100%

All sets @ 1:29 OUCH!

P.M.

3 sets; rest 7x work

4 Heavy hang squat clean

12 CTB Pull Ups

24 Double Unders

100m Sprint

Weight was all @ 205 and felt good but heavy!

Times were 1:05, 1:00, 1:04

January 30th 2012

A.M.

A. Back Squat @ 60%- 10 x 2 EMOM

@195

B. Push Press.Power Jerk.Split Jerk- 1.2.3 @ 70% x 5; rest 3 min

145, 165, 170, 175, 180

Push jerk felt good for once!!! MOBILITY!!!

C. Squat Snatch @ 135 x 2 TnG EMOM for 5 min

Missed the second minute but rest felt good!

D. Russian KB Swings @ 88#- 6 x 15; rest 90 sec

Felt great!

P.M.

Row 15 min @ Z1, where HR monitor if possible

3500m / 155HR / 2:06 pace

15 min Mobility on shoulders and hips

Row 15 min @ Z1, where HR monitor if possible

3300m / 160HR / 2;08 pace

Jan 26th 2012

3 min @ high aerobic pace

2 Muscle Ups

30 Double Unders
5 Rounds

3 min walk recover

3 min @ aerobic

5 HSPU

7 Toes to Bar

9 Box Jumps, 20”
5 Rounds + 5HSPU

3 min walk recover

3 min @ aerobic

7 KB Swings, 53#

7 Burpees
5 Rounds + 7KBS+2 Burpee

3 min walk recover

3 min @ aerobic

10 wall ball

25 Double Unders
5 Rounds

3 min rest

3 min @ aerobic

10 GH Sit Ups

10 SDLHP @ 75#
4 Rounds 

This session felt really good, high output but never "huffing and puffing"

Jan 25th 2012

A.M.

A. Snatch Dead Lift @ 125% @ 31X1; 3 x 3; rest 2 min
@215

B. Snatch Pull @ 115% @ 21X1; 3 x 3; rest 2 min

@195

C. Snatch Balance- build to heavy 3 using blocks
165....feel so bad at these???

D. Power Clean/Split Jerk- 1.2- 5 sets @ 80% effort- all sharp good movements
Went 155, 165, 175, 185, 195...and it felt awesome. Spent a while night before on shoulder mobility and made a difference so trigger point every night! Power clean landing felt good as well and 190 is about the place my feet usually slide out.

P.M.

Row 10 min @ Z1

10 min

Trigger Point Ball on shoulders

Couch Stretch using bands (mobility wod)

Row 10 min @ Z1

Jan 24th 2012

A.M.

4 sets @ 95%; rest 7x work

15 CTB Pull Ups

15 Burpees

150m Row
All sets 1:20 but set 3 was 1:25(couldn't get foot in freaking rower) Everything felt pretty good, burpees felt sluggish last 2-3 each set but same pace just feeling

P.M.

6 sets @ high/aerobic effort

30 sec wall ball

30 sec rest

30 sec Air Dyne

30 sec rest

30 sec Box Jump, 30” step down

30 sec rest

30 sec Double Unders

30 sec rest

Felt better than any MAP session yet...getting in shape I guess. Wall ball was 15 each set, Airdyne felt pretty solid, box jump were 11, 11 and the rest 12. Was different with step down and for a short guy was a little dangerous also...haha. Double-unders were 55 each set and all UB other than set 4 but still got 55.

Jan 23nd 2012

A.M.

A. Back Squat- 12 x 2 @ 55% RM; EMOM
@175...felt pretty good

B. Power Jerk/Split Jerk @ 70% RM- 1.1 x 5; rest 3 min
@175 and the power jerk felt like crap....as always

C. Hang Squat Snatch- 5 TnG x 4 sets; rest 60 sec @ 105#
These felt Great NO DROP!!! Smooth

D. Russian KB Swings @ 88#- 15 x 5 sets; rest 90 sec 
Liked these a bunch, got heavy but always pretty high with good posture.

P.M.

Run 10min @ Z1

10 min

Shoulder Mobility

Hip Mobility

Run 10 min @ Z1

Felt good, 10 min run and like 30 min mobility. Had to be inside gym due to the time so didnt go on the second run. 
 

Jan 21st 2012

CP Endurance Tester

Amanda

9-6-3

Muscle Ups

Squat Snatch, 135

Time- 9:28
Not on purpose but went 145

Jan 20th 2012

Air Dyne 10 min @ Z1

20-30 min Mobility work

Hips and Shoulders

(think snatch mobility)

Jan 19th 2012

Aerobic Testing

Open WOD 5, 2011

20 min AMRAP

5 Power Clean, 145#

10 Toes to Bar

15 Wall Ball

11 Rounds + 5 PC + T2B

Jan 18th 2012

A.M.

CP Testing

A. Power Snatch- build to 1RM
@160 (pr)

@160..ugly but hey..I wasnt feeling it and I got a PR so I guess it will have to do.

B. Back Squat- build to 1RM
@315, felt like crap on these and that is 5lbs under pr

C. OHS- build to 1RM
@250!!! 15lb PR and also a 5lb pr on the jerk so I am pumped

P.M.

AnLE testing

Row 250m

15 Burpees

25 KB Swings, 70#

15 Burpees

Row 250m

Time- 3:47
OUCH

Jan 17th 2012

Air Dyne @ Z1 10 min

20 min Mobility

Foam Roll

Trigger Point

Stretch Shoulders/Hips

Air Dyne @ Z1 10 min

Jan 16th 2012

A. Back Squat @ 50%- 10 x 2 EMOM- speed!
@165...felt good and fast

B1. Squat Clean TnG- 3 x 5 @ 115#; rest 1 min

B2. CTB Pull Ups AFAP- 3 x 10; rest 1 min
each set about 14 seconds

C. GHD Sit Ups- 3 x 10 AFAP; rest 90 sec
Each set was 16 seconds, felt very good and all same pace!

Jan 14th 2012

AnLE Training

"Diane" @ 95-97%

21-15-9

Dead Lift, 225#

HSPU

Time- 2:44 PR

Rest 1 hour

"Fran" @95-97%

21-15-9

Thrusters, 95#

Pull Ups

Time- 2:22 PR

Rest 1 hour

Run 800m @ 95-97%

Time- 2:46

Recovery after all of the WOD's felt freaking AWESOME ready to go!!!

Jan 13th 2012

A.M. MAP training Multi

10 sets

30 sec air dyne @ 90%

30 sec rest

30 sec wall ball 20#

30 sec rest

30 sec double unders

30 sec rest

Wall Balls were all 14..could have gone faster but...well...I didnt..
DU's were 50's other than a 47 one set

P.M. CP strength- Jerk, Front Sq, Clean

A. Split Jerk- heavy single
@225

B. Front Squat x 1/Split Jerk x 1- 5 sets; rest 3 min
@205...felt really bad with these sets

C. Squat Clean- heavy single
@230

Jan 12th 2012

Recovery training

10 min Air Dyne Z1

20 min @ Z1

foam roll

shoulder mob

hip mob

HS walk practice

Pistol Practice (not to fatigue)

10 min Air Dyne Z1

Good Stuff!

Jan 11th 2012

A.M. MAP

Row 5 min Z1

1 min @ 90%

1 min @ 50%

x 10

Row 5 min Z1
First 5 sets @90% the avg pull was at 1:48 and the second 5 sets @90% was avg. of 1:46. Felt pretty good and was able to play with some technique. Taller chest and not going in as close to the rower for next pull. Things feeling good...other than my body after these 2 days! Finished with 5 min Z1 RUN not row..back was tight...

P.M. AnLE

4 sets; rest 10 min

2 min to complete:

3 Thrusters from ground heavy

9 KB Swings 88#

Run 200m

AMRAP Double Unders in remaining time

Set 1- @165 and 71 DU's
 Set 2- @170 and 70 DU's
Set 3- @175 and 65 DU's
Set 4- @175 and 71 DU's

Below is set #1

 

Jan 10th 2012

A.M. MAP session

Run 5 min Z1

4 x 800m @ 90%

walk rest 3 min

5 min @ Z1

I am in better shape than times look like, back was really tight today...should be 10 sec diff!
Times- 2:47, 3:15, 3:10, 3:05

Noon CP snatch tech, strength

A. Snatch Grip Dead Lift @ 130%- 3 x 5; rest 3 min
@220 and felt good.

B. Snatch Balance- heavy single

165

C. Snatch- heavy single; not 1RM
155

Top is 125 and bottom is 145

P.M. CP Tester

10 Min AMRAP

5 Muscle Ups

5 Ring HSPU

Did this with regular HSPU about 8 weeks ago and I got the same number of rounds this time with Ring HSPU.... I think that is good!!! Would have liked 8 rounds but NO misses.

7Rds+2MU

Jan 9th 2012

CP squat, AnAL

A. Back Squat Cluster- 1.1.1.1.1 x 4; rest 4 min (10 sec racked b/w reps)
255,265,275,285

+

5 sets; rest 5 min

5 Hang Squat Clean

10 Burpees AFAP (max height jump each time)
165,175,180,185,190
Times: 36sec, 40sec, 38sec, 39sec, 42 sec

Above is set 2 @ 175

Jan 7th 2012

AM
10 sets
30 sec row 150m
30 sec rest
30 sec KBS @ 53
30 sec rest
30 sec Box J @ 30
30 sec rest

row per set for 5 sets than airdyne for rest of them
KBS 16,16,17,16,18,18,18,18,18,18
Box J 14,13,12,12,12,11,11,12,12,12

PM

3 sets; rest 2 min

KB Swings, 88#

Burpee Broad Jumps @ 90%

All swings UB with homemade KB!!! Broad jumps about 250ft

+

3 sets; rest 1 min

15 pull ups

20 push ups

25 sit ups

Did pull-ups C2B and sets were- 1:03, 1:08, 1:11

Jan 6th 2012

A. Front Squat @ 13X1- 3 x 5; rest 3 min

175, 190, 200

B. Push Press @ 22X0- 3 x 5; rest 3 min

165,175,175

C. 100 burpees for time
4:42

Jan 4th 2012

A.M.

A. Snatch Balance- heavy single
155...missed 175..struggling with these lately.

B. Muscle Snatch- heavy single quickly
125..If I did this corectly

115 above

C. Snatch Pull @ 115%- 3 x 3; rest 2 min
@195

D. Halting Snatch Dead Lift @ 125%- 3 x 3; rest 2 min
Skipped over these due to some back issues...

E. Snatch- start @ 60%- EMOM for 7 min @ 5%- if all successful continue as high as possible off the clock resting as needed

Hit 100,110,120,130,140,150,155 and missed at 160 just from some technique so I stopped. Felt fast though. Maybe like to do some EMOM at 135 or 140 for some reps in at that weight??

 

Nothing else...back still tight with rowing. Sorry, got 5 min into the sets of row and just killing me.

Jan 3rd 2012

A.M.

5 sets

AMRAP Muscle Ups
8,8,8,6,7

Rest 30 sec

3x Split Jerk @ 70%
@170

Rest 30 sec

 Sled Walk moderate load 1 min

Rest 30 sec

 Air Dyne 2 min @ Z1

P.M.

Made a change from original program. Was starting the row session and back got very painful so I did the PM for tomorrow and will do rows tomorrow.

 

10 min Z1 Airdyne

20 min mobility

10 min Z1 Airdyne

 

 

Jan 2nd 2012

A. Back Squat @ 30X0- build to a heavy single

@280

B. Back Squat @ 30X0 @ 75%- 3 x max reps; rest 3 min

5,7,7...not sure what happened on set 1...not focuesd 

 

C. Dead Lift @ 55% of 1RM + Bands- 8 x 3 EMOM

@225 with blue bands.. felt good

D1. GHD Sit Ups- 3 x 20; rest 1 min

all in 35-40 seconds...felt good on these. 

 

D2. Back Ext w/ weight @ 4022; 3 x 15; rest 1 min

Used a 15lb plate and man that tempo hurt... 

 

Dec 31st 2011

P1

9-6-3

Dead Lift @ 315

Muscle Ups
So this one was to slow. DL felt heavy and muscle ups were not working well. Should have been mid 3 minute range for me I think.  

Time- 4:52

Rest 1 hour

P2

9-6-3

Sq Clean @ 185

Ring HSPU

This one felt good. All the squat cleans were singles but right back on the bar and the HSPU felt good.

Time- 3:36

Rest 1 hour

P3

3 min AMRAP

3 Burpees

3 CTB Pull Ups

 Oh yeah!!! My event...please be in the OPEN...hahaha

13 Rounds and 1 Burpee

First round was done in 9 sec...got 5 the first and second minute and 3+1 the last minute!!