Tuesday, May 28, 2013

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, May 26, 2013

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 25, 2013

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, May 24, 2013

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

Wednesday, May 22, 2013

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

 

Tuesday, May 21, 2013

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, May 19, 2013

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 18, 2013

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 17, 2013

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

Wednesday, May 15, 2013

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, May 14, 2013

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

Sunday, May 12, 2013

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

Saturday, May 11, 2013

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, May 10, 2013

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

Tuesday, May 7, 2013

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

Sunday, May 5, 2013

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, May 3, 2013

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

Wednesday, May 1, 2013

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

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