February 29th

3 sets; rest 5 min

5 Dead Lift @ 295#

25 sec Prowler w/ 90#

All the DL felt pretty good and fast!

+

3 sets; rest 5 min

5 Hang Power Snatch, 135 TnG

Row Sprint 25 sec Damper 8

All at 135..felt good but a little heavy!

Avg row was 1:29 on the 25 sec sprints

February 28th

A.M.

10 min @ high/consistent/aerobic effort

15 OHS, 65#

Run 200m

6Rds+15 OHS

-5 min recovery

10 min @ high…

7 Wall Ball

10 Back Extensions

12 Box Jumps, 30” Step Down

5Rds+7WB ... lot of walking and stretching back

-5 min recovery

10 min @ high…

10 Toes To Bar

.5 Miles on Air Dyne

5 Rds

P.M.

3 sets; rest 10 min

15 Thrusters, 105#

15 KB Swings, 70#

15 Burpees

Sets- 1:29 / 1:29 / 1:32 (couldn't push as fast on burpees, legs burning bad)

February 27th

Monday-

A. Back Squat @ 20X1- 3 x 3; start @ 255; 5 min

255,265,285

B. Push Jerk.Split Jerk- 1.3 x 5; 5 min

185,195,195,200,200

+

set 1

10 Squat Clean, 95#

5 Muscle Ups

10 Squat Clean, 95#

5 Muscle Ups

10 Squat Clean, 95#

50 Double Unders

Time- 3:05 all UB

rest 20 min

set 2

Row 300m

20 Burpees

Row 300m

Time- 2:38

February 24th

DID MOD ThrowDown Chipper @ 85%

 

Time- 10:15

February 23rd

Open WOD

+

one of your March of Dimes wod’s (we’ll discuss after the open wod’s announced)

118
122

February 22nd

Skill work based off open wod

Or if you train before it’s announced

Skill work 30 min

HS walking

GHD sit ups

Squat Snatches, 65#

No reps to fatigue

February 21st

A.M.

5 sets; rest 8x

5 Dead Lift @ 285#

20 sec Prowler sprint, 90# added

30 seconds each set!! Felt good!

P.M.

Row 10 min @ Z1

10 min mobility shoulders

Air Dyne 10 min @ Z1

10 min mobility hips

February 20th

A.M.

A. Split Jerk @ 165- 5 x 3 reps; 90 sec

All felt good and fast

B. Back Squat- build to 95% RM quickly

135,185,225,275,305...all in about 5 minutes

C. Power Snatch/Squat Snatch- 1.2 x 5; 3 min

135,145,155,165,175 1.1 (PR on both) Did not think at all was going to go this heavy. My old PR on power snatch was 155 and squat snatch was 170!!! PUMPED!

D. KB Swings Over Head w/ 88#- 5 x 15; 2 min

This was heavy on set 4 and 5... first 3 sets felt awesome.

P.M.

7 min @ high/consistent/aerobic effort

5 CTB Pull Ups

10 Ring Push Ups

15 Box Jumps, 24” step down
6 Rounds+10 reps...felt like I was box jumping for 7 min!

5 min walk/recover

7 min @ high…

5 wall ball

5 burpees

10 back extensions
8 Rounds + 10 reps

5 min walk/recover

7 min @ high…

3 Muscle Ups

10 walking lunges

25 double unders
7 Rounds +13 reps...Back was locking up during the second 7 min AMRAP and gave me some trouble through the rest of the WOD...

Feb 18th 2012

A.M.

A. Dead Lift @ 20X0; 3 x 3; 3 min
345,360,360

B. Snatch Balance; 2 reps @ 135 EMOM 5 min
missed one rep at minute 2

C. Squat Cl & Split Jerk @ 80%- EMOM for 6 min
Did @ 195 and felt great!

P.M.

15-10-5

Squat Clean, 135#

Ring Dips

Time- 2:57 (pr) ...should have been faster...it hurt

Rest 20 min

3 min amrap

5 CTB Pull Ups

5 Burpees
8rds + 2 PU

Feb 17th 2012

3 rounds

25 KB Swings, 70#

25 Burpees

Time- 7:24 and this felt bad. Should have been sub 7...worn out

Feb 15th 2012

4 sets; rest 6x work

15 Thrusters, 95#

15 CTB Pull ups

15 sec sprint on Air Dyne

All sets UB and @ 1:05

Today felt good during the WOD, sluggish before and body pretty tired now after a tough week but important part is all felt good during... if these Thrusters and pullups are a trend that will continue I am guessing 4 sets of 10 with C2B and Thrusters @115...haha I feel like I would go 2:15 on fran!!!

 

Feb 14th 2012

A.M.

5 sets; rest 8x work

4 Dead Lift fast @ 285

25 sec Air Dyne Sprint
Felt good, output on airdyne was good...tough

P.M.

MAP Multi

5 min @ high/consistent/aerobic effort

5 ctb pull ups

10 ring push ups

15 squats
7 Rounds....i think...

3 min walk/recover

5 min @ high…

7 wall ball

5 burpees
7 Rounds+7WB

3 min walk/recover

5 min @ high

7 toes to bar

10 back extension

20 Double unders
6 Rounds

3 min walk/recover

5 min @ high…

3 muscle ups

10 Box Jumps, 30” step down
4 Rounds...back was bugging me really bad at end of this on the box..BAD

Feb 13th 2012

A.M.

A. Back Squat @ 20X1; build to a tough single- no fails
305 felt pretty good
 

B. Split Jerk; 1 tough rep x 5 sets; 3 min
215,220,225,225,225(fail)

C. Power Snatch/Squat Snatch; 1.1 EMOM 5 min start @ 135#
135,140,145,150,155...the 155 Squat snatch was outside the last minute because I missed one and wanted to try again

D. American KB Swings w/ 88#- 5 x 12; 2 min
Felt much better than I thought...all UB

P.M.

Run 15 min @ Z1

Mobility 15 min shoulders and hips, trigger point into static

Air Dyne 15 min @ Z1

Hit 15 min row and mobility...dark and raining and no time for last row or airdyne

Feb 11th 2012

A.M.

A. Dead Lift @ 30X0; 3 x 3; rest 3 min
335,350,350

B. Snatch Balance @ 115#; 3 x 5 reps; 90 sec
ended up doing 5x5 felt good

+

5 min @ 80-85%

1-5 hang squat snatch ladder @ 115#
CRAP, missed #4 on set 4, missed #5 on set of five....and missed #5 again on set 5 so never made it to one full round...stopped at 4:30 pissed

P.M.

15-12-9

Power Clean, 115#

Burpees

Time- 2:51

Rest 20 min

Row 300m

20 Burpees

Row 300m

Time- 2:49

Feb 10th 2012

10 rounds

4 Burpees

6 KB Swings, 70#

8 Wall Ball, 20#

*goal is sub 8

Time- 8:13

Feb 8th 2012

4 sets; rest 6x work

20 Thrusters, 75#

20 Pull Ups

150m Row

Good session for me. All sets UB and everything felt pretty good. Picked it up on set three and that made set 4 feel really bad....hahaha. Very happy with recovery. Good session on a long day with little sleep and emotions from my little man Braydens Birthday.....he was watching and I feel good about that!!!

Sets= 1:35 / 1:28 / 1:26 / 1:28

Feb 7th 2012

A.M.

5 sets; rest 8x work

4 heavy dead lift, 275#

20 sec 
This felt ok, a little heavy but not to bad...sprints felt like had great power for all 20 seconds..

P.M.

MAP Multi

5 min @ high/consistent/aerobic effort

2 muscle ups

50 double unders
5 Rounds...burner on shoulders bad

5 min walk/recover

5 min @ high…

6 hspu

9 sdlhp, 65#

12 box jumps, 20”
6 Rounds

5 min walk/recover

5 min @ high…

7 wall ball

10 ghd sit ups
5 Rounds + 7 WB

5 min walk/recover

5 min @ high…

7 toes to bar

10 box jumps, 30” step down
6 Rounds + 7 Toes-2-bar

Feb 6th 2012

A.M.

A. Back Squat @ 20X1; 1.1 x 4; 5 min
265,280,290,300...felt strong..

B. Push Jerk/Split Jerk- 1.2 x 5 @ 75%; 2 min
All @ 180, felt ok...

C. Squat Clean & Split Jerk- build to heavy double
220, ugly jerk...cleans fine!

D. Russian KB Swings; 5 x 20 w/ 88#; 2 min
ended up doing 3 sets, got a tension cramp/headache but feel fine now...

P.M.

Run 20 min @ Z1
About 3 miles 155 HR

Mobility hips and shoulders trigger point into static- 15 min

Row 20 min @ Z1

4622m 155HR

Feb 4th 2012

MAP Multi

4 min @ high/consistent/aerobic effort

3 Muscle ups

14 wakling lunges
7Rds+2MU

4 min walk

4 min @ high effort

6 HSPU

4 pistols/leg alternating
10 Rounds

4 min walk

4 min @ high effort

5 Toes to Bar

25 Double Unders
8 Rounds

4 min walk

4 min @ high effort

7 Ring Dips

7 Box Jumps, 40”
5 Rounds

4 min walk

4 min @ high effort

5 pull ups

10 push ups

15 squats
8 Rounds

Feb 3rd 2012

A. Back Squat @ 20X1; 1.1.1 x 3; rest 6 min

265, 275, 285... Felt pretty good.... Should have started 275.

B. Clean & Jerk- build to a tough single

 230, Clean felt great and jerk was so ugly, almost a freaking push press so stopped there.

+

EMOM for 8 min

2 Power Cl & J @ 165

6 KB Swings, 70#

Felt good, all Push Jerk no splits and that is feeling better. 

Feb 1st 2012

A. Hang Power Clean. Split Jerk- 1.2 x 5 sets; 60 sec rest (60% effort- speed/tech focused)
@155 worked on technique, felt good and very fast

B. Hang Power Snatch. OHS- 3.3 x 3 sets; rest 60 sec (60% effort)
@105...felt good, OHS felt tight but ok

+

10 rounds

5 wall ball, 20#

7 KB Swings, 53#

9 Box Jumps, 24”

Goal is sub 10 min

Time- 7:44.. this felt great and had one spot I had to take a few deep breaths and that was it. All games standard box jumps also.