12-30-13

1030-AM
A. good morning @3211; 3-4; rest 2-3mins x 4
B. emom - segment snatch DL pause 1" off ground/knee/hip all pauses 3sec - 8mins
+
8mins 85% effort
Row 150m
10 KBS 2pd
10 goblet squats 2pd 
4 rounds

rest 5mins 8mins 85% effort
30 DU
A- bike 3cals
5 HSPU
6 Rounds + 30


rest 5mins 8mins 85% effort
7 burpee jump over box
7 PS 75#
10 walking lunges 
4 rounds + 9
330-PM
Z1 Row 6k easy pace 
25:39

12/28/13 Sa-turd-day

9am - fasting

Row 500m 1:51/500m pace
rest 2min x 8 rest 4mins after 4th row 
1:51.8
1:51.5
1:50.7
1:50.5
1:50.4
1:51.3
1:50.3
1:50.9


2PM
A. Sn DL x 1/Sn Pull x 1/PS x 1; rest 2-3mins x 6 - work on mechanics
stayed light, worked in mechanics

+
5, 4, 3, 2, 1
burpee chin up
db clean and jerk heavy
2:45 -  used 165# BB (saved wrist)

+
4sets 80-90% effort
AD 30cals
20 T2B
15 burpee jump touch 6" target above reach
12 db thruster tough
5 MU
rest 5mins
switch the order of the movements each set record times for all of them

3:47
3:57
4:21
4:27
used 45#h DB for thruster

12/18/13

5/1 x 3 warm-up (15 min)

5 sets:

OHS from rack - 5 reps - add per set - tempo @ 22X1

rest 10 sec

15 unbroken WB's - 20# to 11ft

rest 10 sec

15 unbroken CTB chin ups

REST walk 2:30 b/t sets

 

Subbed - Front Squat 205#

Everything unbroken - worked on breathing

rest as needed (rested 10 min)

 

for time:

10 barbell back lunges - 135# - bar from ground

3 RC - 15'

10 barbell back lunges - 135# - bar from ground

2 RC - 15'

10 barbell back lunges - 135# - bar from ground

1 RC - 15'

10 barbell back lunges - 135# - bar from ground

 

3:41

 

 

Final Post - Cali here I come!

A. build to a max clean start at 165# build 20# per min

Went to 265. Stayed safe for last wod.

+

5 rounds for time
7 PC 135#
10 ring dips

3:43

FRIDAY 7-19-13

12 noon
AD 2min max cals  (96)
rest 1min
2 min max DU   (179)
score is cals + DU 

272



one time through

4PM
emom - 18mins
min 1 - 3 rope climbs
min 2 - 12 swings 2pd
min 3 - 8-10 HSPU 

Good WOD - went strict on HSPU

NOW it is real.

11am
6 rounds for time
Run 200m
5 burpee
5 Bar MU 

9:23 (hot and humid - unbroken everything. Transition from out to in a little slow)


3 PM
A. build to a 2rm snatch in 15mins
185 x 2

+
for time:
25 wall ball 20# 10' target
25 DU
Row 25 cals
25 shoulder to over head 95#
Row 25cals
25 DU
25 wall ball 

6:11

Here we go!

3PM 
8min amrap
3 DL 275#
bear crawl 20ft
10 T2B
30 DU 

7 rounds +3

Days away...

815 AM
Row 2k for time
7:12.2 PR

230 PM
A. PCx1/SJx1 build to a max start at 185# add 10# every 90sec
Rt knee bothering me on Jerks. Need to try left foot out front.
185, 195, 205, 215, 225, 235, 245, 255 (clean only), 265 (clean only)

rest as needed

for time:
1 rope climb
5 clean and jerks 145#
2 rope climbs
4 clean and jerks 155#
3 rope climbs
3 clean and jerks 165#
4 rope climbs
2 clean and jerks 175#
5 rope climbs
1 clean and jerk 185#
Run 400m
6:31 to here. Spaced on the run.

Went out and did a full sprint 400m about a minute late.

 

SATURDAY!

20 min warm-up
10 min wu complex

3 rm TnG squat clean gauntlet - start @ 165# add 10# every min
165, 175,185, 205, 215, 225

rest as needed

10-1 for time
PC 115#
burpee over the bar
6:21

Friday 7/12/13

9AM
50, 40, 30, 20 for time
AD cals
unbroken DU 

6:18 (tripped up on first set of 50)


3PM
for max reps
2min max kbs 1.5pd
rest 10sec
3min max rope climbs
rest 10sec
2min max HSPU


63   KBS
9     RC
32   HSPU (That's all? Did I miscount?)

Holy grip on RC after KBS (went unbroken to 50 at 1:30)

7-11-13

730AM

3 rounds for time and reps
Run 400m
max rep unbroken bar MU

8:31  - 36 unbroken (12,12,12)

1PM
build to a 3rm snatch in 12mins

135,155,165,175


rest as needed

for time
100 DU
30 wall ball 20# 10' target
20 box jump on and overs 24"
10 S20 135#
20 box jump on and overs 24"
30 wall ball 20# 10' target
50 cals on rower

9:42 or 9:22. Cant remember.

7/9/13 HOT!

330pm - about 110 degrees. Nice and sunny

 

4 rounds for time

FW 2pd/hand 50m  (used 100# ea hand e/o round)

5 PHSPU 

100m prowler push 100#

 

15:27

 

 

14 days! Monday July 8th

AM
AD 2min max cals 

rest 10mins 

AD 2min max cals 

 

99 cal
99 cal

PM 

A. clean x1/FSx1/Jk x1 - emom gauntlet - every min add 10# start at 185#

Climbed to 245. Lost my grip and almost missed the jerk. Collar bone is jacked.
 

rest as needed 

for time:

1, 2, 3, 4, 5 clean and jerk 155# 

5, 4, 3, 2, 1 rope climb 

400m run 

5 total round first round is 1 cj and 5 rope climbs + 400m run second is 2 cj + 4 rc + 400m ...

15:13 - Hot as sh*% at 3pm (110 degrees and DRY)

PR Day 7-6-13

A. built to a max clean gauntlet style start @185 increase by 10# every min 

 

295 PR. Went for 300 after and missed.

rest as needed 

21, 15, 9 for time 

135# clean 

ring dip 

 

4:18 PR

 

July 5th...

Noon

5 rounds for time 

AD 20cals 

DU 30 unbroken 

 

4:57 (tripped up on 2nd RD of DU's, started over)

3PM

for time: 

50 HSPU 

15 rope climbs 

65 KBS 2pd

(50 HSPU's in 1:57)
12:45

Happy 4th of July

7:15am / 95 degrees

20 min warm-up
10 min Skill work

then:

3 rounds for time
8 PS 115#
6 bar MU  (did 7 -wanted to compare to old score / Games 2012)
Run 400m

8:49 PR (10:08 old)


1pm

15 min warm-up
8 min skill

A. Snatch build to a 2rm in 15mins

185 2-rep touch and go

rest as needed

4 min ad/du hr 90%

for time:
Row 500m
60 Wall ball 20# 10' target
60 DU
60 75# S2O
60 jump on box and over 24"
Row 500m
14:20

20 days...

20 MIN WARM-UP

 

5 MIN SKILL WORK

 

10 min AMRAP

PC 205# carry 25m in front rack 

10 DL same bar 

10 Burpee jump over bar 

PC same bar carry 25m back 

10 DL same bar 

10 Burpee jump over bar 

(continue for 10mins score is total reps of DL and burpee) 

 

115 REPS

Games in 21 Days

AM

3k TT on Rower

11:24.8

PM

A. clean x 1/jerk x 3 gauntlet every 90sec build by 20#

start weight 155# - 12 unbroken DU buy in each weight change

Build to 245 / 0 at 265

rest as needed 

10 Min rest

For time: 

10 Clean and jerk 185# 

1 rope climbs 

Run 400m 

6 Clean and jerk 185# 

3 rope climbs 

Run 400m 

2 clean and jerk 185# 

5 rope climbs 

Run 400m

112 degrees today.
10:45

Saturday 6/29/13

AMRAP 15 min @ 50%:

Run 400m 

FLR 30sec on rings 

5 strict chin ups  

 

4 rounds

 

rest as needed

 

A. PS - build to a 3RM TnG in 12 min

rest 2 min

 

95/125/155/160

 

as many rounds in 10 min @ 90%:

Row 300m  

5 MU 

 

4 Rounds + 270 m row

 

rest as needed

 

21, 18, 15, 12, 9, 6; for time - 100% effort

Push press 75# 

CTB chin ups 

 

6:11

Friday Man Cave

5 rds NFT:

Run 200m 

5 burpee chinups 

30 DU unbroken 

 

+

 

A. Press - build to a 1RM in 6 min

rest 1 min

B. amrap DU's in 3 min

 

195# / 231 DU's

rest as needed

10min amrap 90% effort 

10 OHS 95# - weight goes up 10# per round - unbroken sets only

run 200m 

 

4 Rounds + 10 reps at 135

rest as needed

 

for time - 100%: 

50 squat cleans 95# 

50 burpee jump over the box 24" 

 

10:49

6/27/13 Thursday!

3rnds NFT 

10 broad jumps 

10 box jumps 24" 

10 burpees 

10 DU 

 

+

 

A. PC - build to a tough single in 7 min

rest 1 min

B. amrap HPC - 80% of part A in 2:30

 

245 PC
195 x 13 reps

rest as needed

as many rounds in 10 min @ 80%:

5 wall climbs 

20 T2B 

30 DU  

 

3 rds + 20 reps

rest as needed

 

EMOM -  16 min

odd - CGBP @20X1 x 4-5  

even - KBS 2pd x 10  

 

CGBP = 205

rest as needed

Row 2k for time 

 

7:48.7

 

 

Tuesday 6/25

5rnds NFT 

30 unbroken DU 

AD 15cals 

bear crawl 20m  

 

+

emom - 20mins 

odd - Snatch pull x 3 

even - PCx1/PPx2/SJx2  

 

185

 

+

For time: 

DL 225 x 10 TnG 

10 burpee 

10 ring dip 

rest  2min x 3 

 

:48
2:48 - 3:35
5:35 - 6:24

 

rest as needed 

Run 400m 90% effort 

rest walk 3min x 4   

1:09

1:02

1:05

1:09

 

June 24th Monday

3 rnds NFT 

Run 800m 

HS walk 20ft 

3 MU 

 

+

A1. FS @30X1; 5, 4, 3, 2, 1; rest 20sec 

 

245, 255, 275, 305, 320 (pr)

 

A2. CTB chin ups; 15; rest 4mins 

 

+

 

12min 90% effort 

10 HR pushups 

2 MU 

10 wall balls 20# 10' target 

10 T2B 

 

6 + 4

Sunday June 23rd

AMRAP 15 min @ 80%:

Run 400m 

10 kbs 2pd 

15 abmat situps  

 

4 rounds + 300m

rest as needed

AMRAP 10 min @ 90%:

Row 200m 

3 unbroken MU 

3 PHSPU 

 

5 rounds + 200m + 2 +1 + 2

rest as needed

AMRAP 5 min @ 100%:

10 pc 115# 

10 pc 135# 

10 pc 155# 

10 pc 185# 

10 pc 205# 

 

10 + 10 + 10 + 10 (none at 205)

Sat June 22nd

Took a rest day

20 min warm-up then:

5 rds NFT:

Run 200m 

HS walk 20ft 

1 rope climb 

+

 

21, 15, 9 for time: 

Power snatch 115# 

Pull-ups

 

7:08 - not bad. Pulled something in my right forearm.

rest as needed

 

10min amrap 90% effort 

Row 150m 

15 back extenstions 

10 burpee 

 

5 rounds + 150 meters

rest as needed

 

10-1 for time: 

Thruster 95# 

 

3:59

Thursday 6-20-13

3rnds NFT 

12 HSPU 

5 MU 

Row 500m 

+

 

as many rounds in 10 min @ 80%:

run 200m 

15 CTB chin ups 

20 walking lunges  

 

4 rounds + 50 m

rest as needed

EMOM -  14 min

odd - DL TnG x 5 - you choose build small per set perfect form 

even - 10 GHD situps 

 

DL 315

rest as needed

Row 500 m @ 90%

rest 90sec x 5 - each set same times 

 

1:55.4

1:54.2

1:53.8

1:54.1

1:52.5

Tuesday 6-18-13

New 30 min plus warm-up

 

5rnds NFT 

HS walk 30ft 

30 unbroken DU  

smooth
 

+

 

A1. PC TnG; 3; 155#; rest 45sec

A2. Close grip bench press; 3 70% of 1rm; rest 45sec x 8 

225# BP
 

+

 

For time: 

5, 4, 3, 2, 1, 5, 4, 3, 2, 1 for time 

DL 275# 

PHSPU
4:29

rest as needed 

Run 30sec 90% effort
rest walk 90sec x 8 
Hot but good

Monday 6-17--13

3 rnds NFT 

1 rope climb 

10 HSPU 

10 GHD situps 

10 back extensions 

Did strict HSPU's

 

+

 

A. emom - 20mins 

odd - BS @20X1 x 3 60% of 1rm (used 225)

even - 3 MU 

Went smooth. Using new MU style.

 

+

12min 90% effort 

Row 200m 

2 FS 225#  

bear crawl 20m (might have been 30m or so)

6 rounds + 100m row.

Saturday 6-15-13

AMRAP 15 min @ 80%:

Run 400m 

10 burpee chinups 

10 PS 75# 

3+400m (could have been 4 rds. Went blank)

rest as needed

 

AMRAP 10 min @ 90%:

Row 200m 

1 rope climb 15' 

prowler push 30m grinder heavy 

4 rounds +50m row

rest as needed

AMRAP 5 min @ 100%:

20 DU 

5 PC and Jerk 135# 

2 MU 

4 rounds + 20 du's + 3 C&J

6-14-13 Friday

3 rds NFT:

run 800 m

15 CTB  chin ups 

15 GHD situps 

 

20:38 - Hot 4pm

Rest

30, 20, 10 for time: 

thruster 75# 

box jump 24"
7:34

rest as needed

 

10min amrap 90% effort 

Row 250m 

20 DU 

12 back extensions 

4+250+20

rest as needed

 

9, 7, 5 for time: 

Squat snatch 135# 

MU's
6:52

Thursday 6-13-13

 

 

13th

5 rds NFT:

5 HSPU 

10 T2B 

3 MU 

amrap unbroken DU 

+

as many rounds in 10 min @ 80%:

run 200m 

10 kbs - 88#

15 HR pushups 

 

5 ROUNDS

rest as needed

 

EMOM -  12 min

odd - SC TnG tough x 3 - add as you go 

even - 12 ring dips 

 

135, 165, 165, 175, 175, 175

All unbroken RD

 

rest as needed

Row 500 m @ 90%

rest 90sec x 4 - each set same times 

Shot for 1:45 - could not hold
1:46.6
1:52.9
1:53.6
1:55.9

 

Wed 6-12 REST

Tuesday 6-11-13

11th

5rnds NFT 

HS walk 30ft 

Yoke carry moderate weight 20m 

10 wall ball 20# 10' target 

 

Solid

 

+

A1. Clean pulls; 3; 110% 1rm; rest 30sec

A2. Close grip bench press; 4-5; rest 90sec x 5 

 

345 CP

205 CG BP

 

+

For time: 

30 DL 2xBW 

30 burpee over the bar 

 

6:38 @ 340#

rest as needed 

AD 30sec sprint 

rest 4min x 5 

6-10-13 Monday

10th

3 rnds NFT 

7 strict chin ups 

10 HSPU 

10 squat to jump on box 24"

7 strict T2B 

 

+

 

A. emom - 20mins 

odd - squat clean 185# x 2 

even - CTB chin up x 10 

 

All unbroken PU. Went well.

 

+

12min 90% effort 

FW 2pd/hand 25m

5 burpee jump over box 30"

run 200m  

 

5 or 6 rounds. Lost track.

Sunday June 9th

Came back to finish from Sat

as many rounds in 10 min @ 90%:

run 200 m

1 rope ascent - 15'

5 db thrusters - 45#/h

 

5 rounds + 50 m

Subbed 250m Row to save leg. Getting better.

 

rest as needed

 

as many rounnds in 5 min @ 100%:

20 DU's

5 burpees

5 PC - 115#

 

5 Rounds + 26

Sat 6-8th

15 min AMRAP @ 80%:

row 400 m

15 thrusters - 75#

15 kbs - 1.5 pd

15 BJ's - 24" step down

Leg bothering me. Did 4 rounds & called it a day.

6-7 Friday

7th

 

3 rds NFT:

run 800 m

20 lunges

20 T2B

20+ min - leg from regionals bothering me.

+

21,18,15,12,9 rep rounds for time:

PP - 75#

goblet squat - 1.5 pd

 

7:15

 

rest as needed

5 rds for time:

AD 15 cals

15 ghd sit ups

 

SKIPPED (time)

rest as needed

5,4,3,2,1 rep rds for time:

Squat Clean - 195#

MU's

 

5:50

Thursday 6-6

6th:

5 rds NFT:

20m HS walk

2 rope ascent - 20'

amrap unbroken DU's

 

Did 3 rounds due to time

+

 

as many rounds in 10 min @ 80%:

run 0/10/20/30 m shuttle x 1

10 kbs - 88#

 

7 rounds (HOT)

 

rest as needed

 

EMOM -  12 min

odd - PC TnG tough x 3 - add small per set

even - 3 pHSPU kipping

Went well. Top wt was 205

 

rest as needed

 

Row 500 m @ 90%

rest 1 min x 4 - SAME TIMES per set!

 

Skipped. Ran out of time.

Monday - Wednesday June 3,4,5

Rest - Massage

Sunday June 2 - REGIONALS

13.6
13.7

Sat June 1 Regionals

13.4
13.5

Friday May 31st

2013 Regionals

13.1  - Jackie 7:03 (sucked)
13.2 - 225 OHS
13.3 - 27 burpee mu's in 7 min

Thursday May 30th UTAH REGIONALS REST

Wednesday 5-29 (Travel Utah)

Hill sprints in Moab
:30 sec hill run, :30 sec walk
x12

1:00 hill run
1:00 rest
x3

Tuesday May 28th

28th
3 rnds NFT
10 HSPU
50 DU
10 T2B
Went well
+
3 RM OHS
225 x 3 PR
+

5, 4, 3, 2, 1
315# DL
30"" box jump
1:46
+

3 min Max Burpee Mu's (easy pace)
13

+
:30 / :30 AD Sprints
210 cal

Sunday Funday

26th

75% effort 

row 300m 

2 rope climb 

row 300m 

21 30" box jumps 

row 300m 

10 160# walking lunges 

13:57

 

+

Build to a tough triple TnG DL Not 3rm no more than 5sets  

225/275/315/365/385

 

+

burpee MU practice 

10 in 2:00

6 in 1:00

+

HSPU skill work 

3 sets of Strict amraps

15/15/14

Saturday May 25th!

25th

build to a heavy single Squat clean in 5sets

255 (missed 265)

 

+

225# squat clean 1.1.1. rest 1min x 3

Went well

 

+

5 rnds NFT

20 unbroken wall balls

10 unbroken CTB chin ups

5 pistol/leg

11:33

 

+

Row 500m just below jackie pace

20 45# thrusters

10 chinups

rest 3mins x 2

3:00

3:14

Friday 5-24-13

24th

for time: 

100DU 

30 HSPU (did 50)

40 T2B 

 

3:02 (at 30 reps)

4:45 (took 1:43 for 20 more)

6:44 <1:43>

5:01

 

Added 15 lunges 165#

7:46

 

+

emom 8mins 

S2O 165# (no fat bar) x 4

Good - fast

 

+

emom - 5mins 

2 rope climbs 

Fast

5-22-13 Wednesday

22nd

10min AMRAP
70% effort

Row 300m jackie pace

3 DL 275#

3 burpee MU

4 rds + 85m

+

build to a tough 3rep OHS in 7mins same as regional

215 PR
 

+

row 1k jackie pace

20 DB snatches 70#
5:06 - 3:50 row UB on PS

 

5-21-13 Tuesday

 

7 rounds

5 CTB chin ups

20 DU

4 pistols/leg

5 kipping HSPU

9:09

 

+

emom 10min

odd - 2 squat clean 225#

even - 2 rope climbs

Went well.

 

+

24, 21, 18, 15, 12, 10

wall balls unbroken sets for time:

5:05

 

+

AD 30sec 90% effort

rest walk 30sec x 8

190 cal

Sunday 5-19-13

19th
Row 1min 95% effort
rest 2min x 3
300
299
301

+
Row 30sec 95% effort
rest walk 1min x 5
154
153
153
151
151

+
5 rds for time:
AD 20cals
10 KBS 2pd
10 135# front rack walking lunges
10 kipping HSPU
30 DU
16:18

Saturday May 18th

18th
A. build to a 3rm TnG DL in 5sets
365 - slight tweek in back 2nd set.

EMOM - 12mins
odd - DL 315# x 5
even - Box jump 30" x 8
Good

+

Row 500m jackie pace
20 thruster AFAP
10 chin up AFAP
rest 90sec x 3

#1 = 2:50
#2 = 2:53
#3 = 3:10 ouch.

Friday May 17th

17th
A. build to a tough power snatch in 8mins  = 195
B. PS emom 80% of A - 2reps - 10mins      = 155
+
for time:
60 wall balls
60 CTB chin ups
60 pistol
60 DB snatch 70#

16:27

May 15th Wednesday

15th:

as many rds in 10 min @ 70%:

3 L -pull ups

6 Ring dips

12 Pistols

35 Unbroken DU's
5 rds

+

OHS - build to a 3RM off rack
205
 

rest as needed

30 burpee muscle ups
Did 20 in 5 min (saving shoulder)

rest as needed

row 1K jackie pace
3:41.2

rest 2 min

row 1K time trial
3:33.3

Tuesday 5-14-13

14th:

5rds NFT:

10 kipping HSPU practice

2 rope climbs

10 front rack BB lunges - 95#

+

4 rds for time:

4 clean - 225#

walk 15 sec

2 rope climb - 15'

walk 15 sec

9:14

 

+

7 rds for time:

10 DL - 175#  

15 wall balls             

10:21

 

+

AD 30 sec @ 90%

walk rest 30 sec x 10
247 calories

5-13-13

Rest Day Monday

5-12 Sunday

AM

event # 6

 

100 Double Unders                                                  1:00

50 Handstand Pushups                                            

40 Toe to Bar   

30 Shoulder to Overhead 165#                               

90 Ft of Lunges with 165# Bar - Front rack

 

19:27 - wow.

PM

AD 30 min @ Z1

5-11-13 Saturday

11th:

AM

comp prep

for time:

100 WB's

80 CTB chin ups

60 pistols

60 DB snatch - 70#

23:15 (50# DB all I had for today, looking tough with a 25 min cap)

PM

solid CNS warm up

+

A. DL - build to a tough 3RM TnG - 365 (PR is 395 x 3)

rest as needed

EMOM - 6 min

275# DL TNG x 5 odd

10 kipping HSPU's even
Went well. I can tell I have been resting HSPU's.

EMOM - 6 min

315# DL TnG x 6

8 BJ's game pace - 30"

Was this 14 reps EVERY MIN or EVEN / ODD?
I did DL ODD / BJ EVEN



 

Friday 5-10-13

10th:

AM

Comp prep

+

"Jackie"

7:25 used 20# DB to help wrist. Felt good.

PM

OHS - 7 min build to a solid 3 RM, dont push it         195x3

rest 2 min

30 burpee muscle ups - Did 15 at modest tempo trying not to push my shoulder yet. 3:15

5-9-13 Thusday

Rest wrist

Wednesday 5-8-13

Wrist inj. Massage. Rest Day.

Tuesday May 7th.

Took a rest day.

Monday 5-6-13

Monday:

Warm-up 

:30 / :30 x 6

Du's - 50 unbroken x2, then 6 sets of AMRAP 10m sprints (8-9 lengths ea :30)

Dynamic WU

 

A. BS - 3,3,3; rest 2 min - only last set tough triple  (225, 245, 265)

B. 1-10 unbroken CTB chin up ladder for time         (1:58)

C. BB upper back walking lunges - 10 tough steps; rest 60 sec x 3  (135, 185, 185)

 

WOD

3 RFT

10 DL 275# (2 sets unbroken, last set 4/6)

30 Du's (unbroken)

 

3:09

Rt shoulder pain from pu ladder

5-5-13 Sunday

Sunday

run based warm up to get hips open / + 5 min AD warm-up

 

A. split PS - build to a max 

 

175, 185, 190, missed 195, 190, missed 195, missed 195

 

B. PS x 1/OHS x 3 - 5 sets - go light based on wrist - feel it out

 

145, 165, 175, 185, 185

 

C. TGU - 30 not for time - 2pd - alt arms/rep

 

2 pd - went fine.

 

Skipped bar mu WOD. Rt should needs rest day. Still irritated.

5-4-13 Saturday

Coached and took a rest day.
Healing right shoulder from MU work this past week.
Internal rotation pain. Subscap? Lat?

Friday 5/3/13

RT Shoulder pain during internal rotation (MU's bother it and dips)

 

Did Saturday Row Programming instead

 

Row based warm up - work on 30-45 sec intervals on pace and breathing..

+

Row 500 m in 1:44

rest 2:30 x 9

(rest 5 min b/t sets 3/4 and 6/7)

 

1:43.7

1:44.3

1:44.2

 

Rest 5 min

 

1:44.0

1:45.0

1:46.8

 

Rest 5 Min

 

1:48.3

1:46.4

1:47.5

 

Getting better...

5-2-13 Thursday REST DAY

5/1/13 Wednesday

May 1st:

Row 30 sec @ 1:40/500 m

rest 30 sec x 8
Able to maintain 1:40 pace

 

rest 5 min

 

8 min @ 90%:

3 wall walks - changed to 3 - PHSPU (lt wrist pain & rt shoulder)

4 bar muscleups

8 pistols total

7 rounds - all unbroken

rest 5 min

row 30 sec @ 1:40/500 m

rest 30 sec x 8

1:41 Pace

rest 5 min

8 min @ 90%:

10 CTB chin ups

10 BJ's - 20" - step down

10 ring dips

4 rounds plus 22 reps - RT should pain with dips. (Posterior strain prior)

rest 5 min

row 30 sec @ 1:40/500 m

rest 30 sec x 8

Fell to a 1:43 pace

4-30-13 Tuesday

Wrist is a 7-8. Rt shoulder / bicep tendon origin tender.

30th:

A. Snatch - build to a max Squat Snatch off high blocks  = 190   Missed 195 twice.

B. PS x 1/OHS x 3 - build to a tough triple                       = 175   Missed 185

+

for time:

10 squat snatch - 135#

30 T2B

10 squat snatch - 135#

20 T2B

10 squat snatch - 135#

10 T2B

 

9:06
Wrist bothering some

rest 15 min

Death by burpees - add 2 reps /minute to max burpees in a minute...i.e. 2,4,6,8...

 

Made it to 10 min (20 burpees)

4-29-13 MONDAY

A. Squat Clean and Jerk - build to a max

 

PR 270

 

B. Jerk off blocks - build to a max

 

270

 

 

C. 30 reps for time - CJ - 155# - PC and OH

 

2:42

 

Lt wrist is irritated today after this.

Sunday 4/28/13 REST and TRAVEL day

Saturday 4-27-13

Saturday - MN
EMOM - 12 min odd - PS - 135# x 3 TnG even - 3 MU's unbroken
EMOM - 12 min odd - DL - 225# x 6 TnG even - 3 MU's unbroken
EMOM - 12 min odd - 15 wall balls unbroken even - row 100 m @ 95%

Went as planned. Good workout for traveling stress.

Friday - MN 5/26/13

A. Hang Power Clean - build to tough single = 245

B. PC EMOM - 185 X 3 X 10

C. FOR TIME.
20 DB THRUSTERS 35#/H
30 T2B
15 DB TH 45#h
30 T2B
10 DB TH 110#
30 T2B

8:57

4-24-13 WED

Wed:

solid aerobic warm up - 20 min minimum - run practice, AD work, DU's, rowing...

+

for time @ 97%:

1K row

 

3:28.9

rest 15 min

3 rds for time @ max effort:

20 burpees - jump to touch 8" above max reach

35 DU's

 

5:12

rest 15 min

3 min for cals @ 97%:

AirDyne

120 cal

Tuesday 4/23/13

Tues:

run accels - 30-50 m flying start @ 80-90%

walk rest x 5

+

hurdle hops, work on bounding - few reps at a time

rest walk back x 3

+

A. Max Squat Snatch     205 PR

rest 2 min

B. 90% part A - amrap in 8 min squat snatch    Only 13 reps @ 185#

rest 5 min

C. 20 rope ascents for time - 20'                         9:27

4-22-13 MONDAY

Mon:

 

Solid d-rom warm up

+

A. EMOM - Squat Clean x 2 - build to a tough TnG double  = 230

B1. FS - 77%1RM; 3 reps; rest 10 sec                                    = 245

B2. amrap CTB chin ups; rest 3 min x 5                               24,19,21,18,19

+

5 sets:

10 ghd sit ups    

10 back ext's         = 6:44

20 DU's

rest 30 sec

Saturday

20th:

 

Row 500 m in 1:42

rest 3 min x 10

(rest 10 min b/t sets 5 and 6)

- if you do not make 1:42, rest 5 min before next set, when you do, its 3 min)

 

1:42.1

1:41.8

1:41.9

1:44.9 (5:00)

1:45.0  (10:00)

1:43.4 (5:00)

1:45.2    (5:00)

1:45.0  (5:00)

1:45.7  (5:00)

1:49.0

 

Wow. Could not hold it even with more rest, pissed.

4-19-13

Friday April 19th:

 

3rds NFT:

2 rope ascents

10 pistols

30 m HS walk

30 DU's

 

Wrist felt better on HS walk

+

 

A. PS - 115# x 5 emom, odd, 1MU + 7 ring dips kipping even - 20 min

 

Went well, all unbroken TnG on PS

 

B. PC - 15,12,9,6,3 TnG 135# for time; unbroken, unbroken means resting on floor

 

F! Holy grip. Grip slipped and drop on 9's, (7+2) = 5:26 - not a great time, rested grip too long but needed it.

 

+

for time:

35 T2B

25 KBS - 2pd

30 wall balls

30 box jumps - 30" - step down

100 DU's

25 man makers - 35#/h

 

10:20 just to Man makers. Then an finished at 18:12. Man makers suck.

THURSDAY APRIL 18th:

 

Dynamic run based warm up

+

A. Max clean off high blocks   -   230# (missed 240) - off 16"

 

B. BS - 80% 1RM; 2 reps every 90 sec for 6 sets  (260#  x 6)

 

C. MU's - 4 unbroken emom - 8 min   (All unbroken completed)

 

 

D. Heavy Implement Lunges - 20 steps, change implement per set - 3 sets; pause at top each rep; rest as needed

20@88# KB
20@100 SANDBAGS
20@135# BB

Wed:

4-16-13

Tuesday

 

5 rds NFT:

2 strict MU's

10 jump squats

20 DU's

 

Went well.

 

rest as needed

A. PS - build to a 3RM TnG = 155

B. emom - 20 min

odd - PS TnG - 125 x 4

even - paralette HSPU - 10" deficit kipping x 3 (better on wrist?)

 

Much better on wrist. Solid session

 

+

5 sets:

15 unbroken CTB chin ups

15 unbroken wall balls

30 DU's

rest 90 sec

 

Forgot to rest 90 sec between sets. Went unbroken on everything.

1st 1:22

2nd 3:34

3rd 6:00

4th 8:35

5th 10:50

Monday 4/15/13

4/15/13 Monday:

 

10 min AD Z1

General dynamic

 

A. PC x 1/SJ x1 - build to a tough single - hit 245. Close to max.

 

B. FS - 5 sets of 3 @ 245; rest 2 min  - Felt decent. Rt knee has a little issue.

+

5 rds for time:

5 FS - 185# from ground

1 rope ascent - 20'

shuttle run - 0/10/20/30 m x 1

 

Shuttle run was a little longer (10+ meters just to get to where I could do the shuttle)

All FS went unbroken, rople climb was quick.

7:31

Sunday Funday

Sunday 4-13

3 rds not for time:

row 300 m

10 HSPU

15 ghd situps

 

Nice warm-up. Careful on the HSPU's. Still have some wrist pain.
13:10

rest as needed

A. Max Clean off high blocks - build to a max  -  175, 195, 215 (lt wrist pain)

B. KB TGU - 3 sets of 5 tough ones/arm; rest 30 sec b/t arms  - 35, 44, 53 (LtWr)

 

Decent work here. Hesitant on the Clean hitting a max (should have been around 245) - and pulling off the high block is newer for me.

rest as needed

 

Row 500 m @ 90%

rest 2 min x 6 - goal is EXACT same pace per round, find it and stick it 

 

1:51.1

1:51.2

1.51.5

1:51.8

1:50.9

1:50.6

 

 

 

Rest Day - In Flagstaff all day for B.O.X. of Excellence with Ben B.

4/12/13

 

3 RNFT:

2 rope ascents

HS walk

50 DU's

10 pistols

 

Worked on efficient RC and adjusting my bad wrist during HS walk. DU's were unbroken, pistols unbroken. Knees felt ok.

 

rest as needed

 

A. PS x 1/OHS x 3 - build to a tough triple in the OHS with perfect form

B. FS - 6 sets of 3 @ 75% 1RM - rest as needed, shorter the better

 

PS + OHS =  165/175/185

Had to split snatch the 185. Need to get stronger.

 

FS = 6 sets at 235

 

+

 

5 rds - grinder pace, not hot:

prowler push - tough weight - 50 m

7 MU's

 

14:44 - MU's were done 4/3. Grinder pace on sled.

 

rest 5 min

3 rds for time:

20 chin ups

20 ring dips

50 DU's

 

9:44 - Arms were a little toasty after the Mu's. Dips were a challenge. CU were 20/10+10