Nov 28th 2011

Gonna be off of the regular training for this week and just hit some short WOD's with the class this week. Here is todays WOD. It was scored with total weight lifted. If you missed a rep you had to go back to the DU's before trying again and it didn't count towards total.

"AMRAP" in 7 minutes for total weight

35 DU's

1 Power Snatch

Total= 1215 (did 9 rounds all at 135)

Nov 26th 2011

P1.

12-9-6

175 Squat Clean

Muscle Ups
TIME- 8:53....should have been a little under 8:30. Tried to go less sets on last 6 MU's and failed 2 reps. last 4 took 50 seconds..oh well...felt good.

Rest 2 hours

P2.

3 min time clock

Row 500m

Amrap burpees in remaining time

Got off rower at 1:48 and got 32 burpees, went to slow on first 10..should have had no pace and maybe got an extra 2....felt good just was being a wimp.

-Rest 1 hour-

P3.

3 rounds

20 KB Swings, 70#

50 Double Unders

4:48..broke last set of KBS in 13/7 and DU's felt bad...shoulders ouch

Nov 25th 2011

A. Power Snatch x 1/ OH Squat x 3; rest 3 min x 3
145, 150, 150...felt heavy

B. Front Squat- build to heavy double quickly (3-4 sets)
275x2...huge PR

C. Squat Snatch- Heavy single
150...felt crappy, need to get back to sntch work and more mobility

D. Ring HSPU- 3 x amrap (-3); rest 2 min
8,7,6..felt better than they have before :)

Nov 23rd 2011

A.M.

5 sets; rest 5 min

Prowler Sprint 15m w/ moderate to heavy load; release handles and sprint another 15 meters

+

5 x 25m sprint; rest 3 min
Good stuff, sled weight was 180,225,250,250,250..on sled with low push

P.M.

Row 500m @ 100%; rest 15 min x 3

- 1:32.8 (pr)
-1:36.0
-1:38.4

Felt pretty good compared to the way I have felt in the past on a 500m row. My old pr I am pretty sure it was one row and out for about an hour....

Nov 22nd 2011

A.M.

5 min @ 80%

10 Step Ups

10 Sit Ups

10 Push Ups
-6 rds+ 10 Step ups-

3 min rest

5 min @ 80%

10 Lunges

10 Toes To Bar

10 Ring Rows
-5rds-

3 min rest

5 min @ 80%

10 KB Swings, 53#

10 GHD Sit Ups

20 Double Unders
-4rds-

3 min rest

5 min @ 80%

10 Hard Strokes on Rower (damper 10)

HS Walk 20m

10 Box Jumps, 20” 
-3rds- 
Felt good, didn't get to tired out the rounds dropped due to the movements being more time consuming....

P.M.

A. Split Jerk w/ 3 sec Pause in Split- 4 x 5; rest 3 min (go heavy, light enough for NO missed reps)
155,165,175,175...felt better worked on dropping fast

B1. Push Press @ 31X1; 5 x 5; rest 20 sec
155,155,155,155,155

B2. Pull Ups @ 52X2; 5 x max reps; rest 3 min
This HURT bad...10,9,6,6,6

C1. Bench Press @ 80% effort- 3 x 5; rest 1 min
felt easy...185,185,185

C2. CTB Pull Ups- 3 x amrap; rest 2 min
22,24,22....set # 1 I thought my hands were ripping and came off bar... 
 

Nov 21st 2001

A. Back Squat @ 70% + bands- 12 x 2; EMOM
225+bands...felt a bit heavy

B. Dead Lift @ 70% + bands- 6 x 2; EMOM
275+bands...felt ok

C. Squat Clean- 3 x 10 TnG heavy; rest 3 min
WOW this hurt... 150, 160, 150

D. Back Squat- 3 x 10; rest 3 min (first set @ 70% and try to increase)
225, 230, 235...I am pretty sure my legs hate Michael!

E. Moderate load Sled Walk- 400m not for time
90 on sled...

Nov 19th 2011

3 rounds

10 Wall Climbs

5 Rope Climbs

10 Ground to Shoulder w/ 125# stone

25 Cal on Airdyne

Time: 19:21