Sunday, October 19, 2014

10/19/14

AM:
A
Three sets of:
Jerk Balance x 3 reps
Rest as needed
  • 135 x 3 x 3
B
Push Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70-75%
* Set 4 – 3 reps @ 75-80%
* Set 5 – 10 reps @ 70-75%
* Set 6 – 10 reps @ 65-70%
* Set 7 – 10 reps @ 60-65%
  1. 145
  2. 175
  3. 215
  4. 225
  5. 215x8 (75%)
  6. 195 (68%)
  7. 185 (65%)

C,
Complete as many rounds and reps as possible in 12 minutes of:
Strict Handstand Push-Ups x 10 reps
Kettlebell Swing x 15 reps (32 kg)
Hand-Release Push-Ups x 20 reps
  • 3 rds + 10 hspu + 6 KBS
  • This was fun, HSPU got tough fast. progressively getting better though. Had to cue myself to really keep my core tight. Pumped myself off the wall a few times. 

PM:
Five rounds for time of:
Airdyne 30 Calories
20 meter Handstand Walk

  • 11:52. HS walk wasnt as smooth as I would have liked. dropped way more than I thought I would have to. I think the biggest challenge here was doing the hs walk with an elevated Respiratory rate from hitting the AD hard. Fun workout, wanted to be quicker than this though. kept rpms on the AD 80+

until tomorrow
Tank

Saturday, October 18, 2014

10/18/14

AM:
A.
Three sets, not for time, of:
L-Sit x 45-60 seconds
Nose to Wall Handstand Hold x 60-90 seconds (+25lb. Vest) 

  • Complete, 20# vest is all we have. 50-60s for all L-Sits, HS hols were 60-70 seconds. The HS holds got pretty tough. 


B.
Row 8000 meters @ 1:55/500 meter pace

  • Time: 31:09
  • 500m Avg pace: 1:56 @ 24 SPM
  • Started out under 1:55 in the beginning, Fell off a little in the middle, then got it together and finished with under a 1:55 pace. This was fun. Got tough, but fun. Longest row I've ever done. 



PM:
A.
Three sets of:
Halting Clean Deadlift + Clean Pull
Rest 2-3 minutes
Perform one halting clean deadlift, return the weight to the floor, and then perform a clean pull. On the halting clean deadlift, focus on weight distribution through the mid-foot (not forefooot), engagement of hamstrings, and strong lats pulling/stabilizing the barbell into the mid-thigh. Hold in position until you acknowledge all of those points.

  1. 315
  2. 335
  3. 345


B.
Three sets of:
Single-Arm DB Row x 6-8 reps @ 2111
Rest as needed
Glute-Ham Raises x 8-10 reps @ 3011
Rest as needed
GHD Sit-Ups x 12-15 reps
Rest as needed

  1. 75#/10/15
  2. 75#/10/15
  3. 75#/10/15
  • Really emphasized + exaggerated the tempo

C.
Back Squat
*Set 1 - 5 reps @ 65-70%
*Set 2 - 3 reps @ 75-80%
*Set 3 - 1 rep @ 85-90%
Rest 2-3 minutes
Every two minutes, for 10 minutes (5 sets):
Back Squat x 4 reps @ 85%

  1. 295
  2. 345
  3. 385
  • 365


D.
Complete as many rounds and reps as possible in 12 minutes of:
10 Wallball Shots (30lb.)
10 Burpees
30 Double unders

  • 7+18. Limiter here was the WB's. Triceps and shoulders just started to die on me about half way through. Broke them 5-5 from the 4th set on. Did not want to put that ball down, but I was having trouble getting it to the line. All DU's UB. Fun workout. 

until tomorrow
Tank

Friday, October 17, 2014

10/17/14

AM:
A.
Every minute, on the minute, for 15 minutes:
Minute 1 – 6 Strict Handstand Push-Ups to 2" Deficit
Minute 2 – 4 Weighted Strict Stationary Dips @ 2125
Minute 3 – L-Sit x 30-45 seconds

  • Complete, First 2 sets @ 52#, then had to drop to 35# for the dips. Tough, but I loved it. HSPU felt solid. All L-sits 30-40s, tough part was keeping my arms locked. 
B.
For time:
Run 5km
Rest 5 minutes then. . .
Every minute on the minute for ten minutes:
10 Burpee Box Jump Overs (24")


  • 20:08, Wanted to go sub 20 here. First Mile was 5:43, second mile was 6:43, then finished the 3.1 @ 20:08
  • BBJO were tough. 10 each round for the first 3, then 9 in the 4th and 6-8 for the remainder. Just tried to keep moving here. 


PM:
A.
Six sets of:
3-Position Snatch
(high hang, mid-thigh, floor)
Rest as needed

  1. 185
  2. 205
  3. 215
  4. 225 ++-
  5. 225
  6. 235
  • used straps for the hang then took them off to do my third snatch from the ground.


B.
Four sets of:
Jerk Grip Push Press + Overhead Squat + 6 Overhead Walking Lunge Steps
Rest as needed

  1. 185
  2. 185
  3. 195
  4. 205

C.
Every three minutes for 18 minutes complete:
10 Kettlebell Snatch Right Arm (24 kg)
10 Overhead Walking Lunges with Kettlebell
10 Kettlebell Snatch Left Arm (24 kg)
10 Overhead Walking Lunges with Kettlebell
10 Chest-to-Bar Pull-Ups

  • Complete, everything UB. Once the KB was picked up it was not put down until I started my C2B's. This was fun. 

until tomorrow
Tank

Thursday, October 16, 2014

10/16/14


A.
Three sets, not for time, of:
Russian Leg Lifts x 6-8 reps
Double-Unders x 40 reps
Turkish Get-Up x 2-3 reps each arm
(barbell for these, and see how heavy you can work)

  • 8/40/3 @ 45
  • 8/40/3 @ 65
  • 8/40/3 @ 85
  • Toughest part of the tgu was just balancing the weight through the movement. Each rep was better tun thew previous. 

B.
Complete as many rounds and reps as possible in 4 minutes of:
500 meter row
10 Burpee Box Jump-Overs (24”)
20 Toes-to-Bar
30 Shoulder to Overhead (115 lbs)
40 Kettlebell Swings (24 kg)
50 Double Unders"

  • Score: 15 S2OH
  • Row: ~1:37
  • T2B: 7/7/3/3
  • S2oh: UB

Rest exactly 3 minutes, and then . . .

Complete as many rounds and reps as possible in 6 minutes of:
500 meter row
10 Burpee Box Jump-Overs (24”)
20 Toes-to-Bar
30 Shoulder to Overhead (115 lbs)
40 Kettlebell Swings (24 kg)
50 Double Unders"

  • Score: 6 KBS
  • Row: ~1:44
  • T2B: 5/5/4/3/3
  • S2OH: 10/10/5/5

Rest exactly 3 minutes, and then . . .

Complete for time:
500 meter row
10 Burpee Box Jump-Overs (24”)
20 Toes-to-Bar
30 Shoulder to Overhead (115 lbs)
40 Kettlebell Swings (24 kg)
50 Double Unders

  • Time:8:15
  • Row:1:49
  • T2B: 5/5/5/3/2
  • S2Oh: 10/7/7/6
  • KBS: UB
  • DU: UB
This piece was fun and tough. Coming off the row my legs felt like jelly on that first over the box burpee, then pretty surprised that it was my HF that fatigued not he T2B causing me to break more than I wanted to. 

until tomorrow
Tank

Wednesday, October 15, 2014

10/14/14


A.
Every minute, on the minute, for 15 minutes:
Minute 1 – Strict Pull-ups with False Grip on bar x 6-8 reps (you may want to tape the bar and use plenty of chalk)
Minute 2 – Strict Handstand Push-Ups with Orange Band x 6-8 reps
Minute 3 – Reverse Ring Flys x 10-12 reps

  1. 8/6/12
  2. 8/6/12
  3. 8/6/12
  4. 8/4/12
  5. 8/7/12
B.
Bench Press
*Set 1 - 5 reps @ 60% of 1-RM
*Set 2 - 3 reps @ 75%
*Set 3 - 1 rep @ 85%
*Set 4 - 3 reps @ 80%
*Set 5 - 3 reps @ 85%
*Set 6 - 2 reps @ 90%
*Set 7 - 5 reps @ 80%
*Set 8 - 5 reps @ 80%
*Set 9 - 5 reps @ 80%
*Set 10 - 5 reps @ 80%
Rest exactly 2 minutes between sets.

  1. 195
  2. 225
  3. 275
  4. 260
  5. 275
  6. 295
  7. 260
  8. 260x4
  9. 260x4
  10. 260x3
  • Left arm just would hit failure before the right. 


C.
Five sets for times of:
10 Thrusters (185lb.)
15 Chest-to-Bar Pull-Ups
Rest 3 minutes
*Goal is to keep these unbroken. 

  1. 1:08, UB/UB
  2. 1:17, 2 sets / UB
  3. 1:11, 2 sets / UB
  4. 1:44, 3 sets (7-(2+x)-1) / UB
  5. 2:40, 3 sets / 13-2
    • This last set was tough. 

  • Really fun piece. Really tried to fight for UB on the Thrusters but they were tough. Reps 1-5 were really good, then at about rep 6 the thruster became exponentially tougher. 


D
Five sets for max reps of:
In 2 minutes . . .
Row 350 Meters
Heavy Medball Clean x Max Reps
Rest exactly 2 minutes, and then perform...
50-Yard Prowler Push (30-40 second effort)
8 Bar Muscle-Ups
Rest 2 minutes


  • Had to start this right after Part C. For whatever reason I felt zapped after C. I think it was just from how jam packed my day was. Started at 4 am and it was 8 pm at this point. Got right into it though in order to try and get some of it done before I was forced to end the session just due to time. Used  150# atlas stone for the MB cleans

  1. set 1 
    1. Row pace between 1:40-1:45, / 3 Stone to Shoulder
      • Felt pretty drained on this row
    2. PP complete in 30s. Set done in ~ 1:20.
      • BMU felt 100% better than the other day. Really focused on getting my feet high. 
      • Broke this into 2 sets due to my hands feeling like they were starting to tear again. They are almost healed from the WZA 5 and they had made it through the 75 C2B, just wanted to make sure they were shredding open again. 
  2. Set 2:
    1. Row pace b/w 1:40-1:45, 3 S2S
      1. same as first set
    2. Set done in about 1:20, everything the same as first set. 
  • had to call it here. Just out of time. Not really happy with how I felt/performed on this piece. I was just drained. Positive though is that my BMU felt much better. 
until tomorrow
Tank

10/12/14

5 am:

WOD 6 Wodapalooza:
10 Minute AMRAP
Ascending Ladder in 5 reps every round
(5,5,5,5. 10,10, 10, 10, 15, 15.....)
Deadlifts (225)
OH Squats (135)
Box Jumps (24)
Pistols (alternating legs)

  • 210 reps
  • Complete round of 20 + 10 DL. This I really-really liked. Never felt like it got too tough, kept my foot on the gas. Only set of OHS I broke was the round of 20, where I went 15-5. 

  • This was all I had tim eto do today. Had to knock it out before going to Audreys Comp. I had more training that I wanted to do but with how her comp kept getting delayed-and delayed again. Didnt get home until abotu 10 pm and I had to wake up for class the next morning so I just ran out of time to get my training in. 
Until tomorrow
Tank


10/11/14

Had training, but it was a forced day off. Audreys Competition took priority I planned on training after I got home but the comp ran way behind schedule and I got home too late to allow for me to train. Sucks, but it is what it is.