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