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