April

Following a Catalyst program starting this month
It is supposed to be an intense 9 week program designed to increase snatch, clean and jerk, squat and possibly other things like deadlift. I am testing a few things prior to starting.

While it is upsetting a depressing I am putting off the Catalyst work. My shoulder isn’t 100% and snatching and overhead squatting isn’t comfortable. Most everything else feels great, but those positions do not. Really want to do this so when my shoulder feels up to it I will begin.

4/30/15 – PM

Warmup
Stretch quads, hammy’s and calves, high knees, butt kicks, high skips and additional stretching

WOD
All sprints were about 70-75 yards. Did this in a park and used 2 trees as a start and finish line
5 sprints at about 50%-70%
5 sprints with the 1st half about 50%, second half all out
10 sprints all out
Rest is walking back to start line (don’t lollygag back)
**********

4/30/15 – AM

Warmup
2 rounds of 20 lunges, 20 supermans, 20 v-ups

WOD
“Kelly”
5 rounds of
400m
30 box jumps
30 wall balls
Results: 33:40 grueling minutes.
**********

4/29/15

Warmup
“Francis” 21-15-9 PVC thrusters and jumping pullups

Strength
Push press 3 @50%, 3 @60%, 3 @70%, 3 @80%, 2 @85%
Results: 115, 140, 165, 190, 200

WOD
Tabata hand release pushups
Rest 1 min
Tabata hollow rocks
Rest 1 min
Tabata ring rows
Rest 1 min
Tabata jumping squats
(almost cramped twice on the pushups after last night’s work)
**********

4/28/15 – PM

Barbell class tonight

EMOM10
Even: 5 strict press (115)
Odd: 5 behind the neck strict press (115)
Then
A1. 25 floor press, try to get unbroken (135)
A2. 15 single arm DB bench press (40), rest 2 min x3
Then
Tabata Russian step ups with bar only, right leg
Rest a few minutes
Tabata Russian step ups with bar only, left leg
Then
A1. Max effort dips on bar
A2. Max effort tricep pulldowns using band on pullup bar, rest 2 min x3
Then
50 leg raises (heels touch floor, with legs straight, all the way up until lower back comes off of ground)
Then
75 banded seated rows (feet touching rig, legs straight, 75 rows with band)
Then
20 snatches, not for time, for quality, at 50% of 1RM
**********

4/28/15 – AM

Warmup
3 rounds of 1 min plank and 10 strict T2B

WOD
All for time, no rest/breaks, use same bar
3 rounds of
5 thruster (185)
100 double unders
3 rounds of
3 thruster (195)
50 double unders
3 rounds of
1 thruster (205)
25 double unders
Results: 26:15.
**********

4/27/15

Rest Day
**********

4/26/15

Rest Day
**********

4/25/15

Warmup
3 rounds of 200m run, 10 good mornings (bar only), 10 thrusters (bar)

WOD
In a team of 3
FGB style, congo line
20 Wall ball
30 SDHP (95)
40 box jump
30 push press (95)
20 cal row
**********

4/24/15

Warmup
Some crossover symmetry, foam rolling, then knee pulls, ankle pulls, high knees, butt kicks

Strength
5 sets of
1 squat – heavy +
5 strict pullups

WOD
21-15-9
Deadlift (225)
OHS (135)

Extra
3×10 ab rollout with bar used with OHS

Results: In Iowa for my grandfathers funeral and was in the car for about 12 hours yesterday, ate horrible and didn’t get enough sleep last night. That showed today in the gym. For the squats I started off with 285 (I think, I’m at CrossFit Kilo and everything is in Kilo’s so my math is also struggling). I then backed off to 265 for sets of 2. My form and depth was brutal at 285. I did no weight for my first and last set of pulluups, and used a 35# KB for sets 2, 3 and 4.

For the WOD I used 225 and started with 135 for the OHS, but after 6 reps I decided to back off to 115. There was an 8 min cap and with my shoulder I wasn’t going to finish under 8 min using 135. Finished just under the cap with 115.
**********

4/23/15

Rest Day
**********

4/22/15

Warmup
Some bike and some QT with a LAX ball for chest/shoulders then 3 rounds, not for time of Samson stretch and 15 of each PVC thrusters, hollow rock, supermans, pullups and pushups.

WOD
AMRAP10
20 double unders
20 KB snatch (55)
20 situps
Results: 4 rounds + 38 reps

Strength
20 sec max rep squat (70% of 1RM), rest 40 seconds x7 – I used 215 and tried to get 5 reps each 20 seconds
**********

4/21/15 – PM

Warmup
Bike for a few minutes, hip swings, bar only squats focusing on speed

Barbell class tonight
EMOM6: 6 squats (155) + 3 12in box jump overs
EMOM3: 3 squats (205) + 4 BJ overs
EMOM3: 1 squat (275) + 5 BJ overs
Then
6×6 Pendlay row (185)
Then
6×6 behind the neck strict press with slight bend in knees (no push press)
Then
100 banded pulls with light band while sitting on floor
Then
Tabata alternating between plate hops (45# plate) and alternating toe touches on plate
Then
Tabata – same, but with 2 45’s
Then
Tabata behind the head tricep extensions (50# DB)
Then
3×15 GHD situps
Then
10×1 rack pulls @105-110% of 1RM DL (set rack just above knees)- I used 385 for first 5 and 405 for last 5 (my 1RM is 365)
**********

4/21/15 – AM

Warmup
Bike for a few minutes, couch stretch, then 500m row, 30 slam balls, 200m run, 10 squat jumps, 20 ring rows and 2 wall walks.

Skill/strength
Snatch work. First time trying to go heavy on snatch for at least 7 or 8 weeks. My shoulder felt OK, but definitely wasn’t strong and could tell as weight got heavier.
I hit snatches at 95, 115, 135, 155, 165 (after several fails) and then failed 170 twice.

WOD
3 rounds for time:
5 power snatch (95)
10 ring dips
15 burpees
2 min rest
3 rounds for time:
10 OHS (95)
10 ring rows
15 pushups
Result: 12:35. Could really feel my shoulder on the ring dips.
**********

4/20/15

Rest Day….and, no, 4/20 means nothing to me. I’m a responsible adult.
**********

4/19/15

Warmup
10 min easy on bike, followed by foam rolling and some rotator cuff stuff.

Strength
EMOM5: 10 straight leg DL while standing on 2 45# plates (95#)
Rest 2 min
EMOM4: 6 straight leg DL on 2 45’s (135)
Rest 2 min
EMOM3: 3 straight led DL on 2 45’s (185)

Then
Try to rack the bar as few times as possible, ideally you never rack and friends remove/add weight:
5 front squat @145
10 FS (125)
15 FS (105)
20 FS (85)
25 FS (65)
Rest about 10 min
25 FS (65)
20 @85
15 @105
10 @125
5 @145

Then
3 sets of 21’s (curls) with 45# bar
Then
2 sets of holding 20# (25# for 2nd set) with arms 90 degrees for 20 seconds followed immediately by 10 hammer curls
Then
1 set of 20 sec hold followed immediately by 10 curls with 20# weights, followed immediately by 20 curls with 45# bar

Then
3 sets of hang power clean + jerk (95) – working on speed
Then
3 sets of hang power clean + jerk (135) – working on speed

Finally
1 min plank hold, rest and then 75 mountain climbers.
**********

4/18/15

Strength
5×5 bench press followed immediately by
5×5 Pendlay row
Results: Used 255 for bench and wend 5, 5, 4, 3, 3 and used 205 for row – 5 for each set

WOD
With a partner
Isabel (30 snatches @135)
Jackie (1000m row, 50 thrusters @45, 30 pullups)
Grace (30 clean and jerk @135)
Karen (150 wall ball)
Results: 18:15
**********

4/17/15

Warmup
Various shoulder stretching/mobility followed by some squat, sumo squat, lunges, etc.

Skill work
30 second hold with chin over bar, followed by 10 pullups

WOD
9 thrusters @85% of body weight (170 for me)
19 T2B
6 thrusters
16 T2B
3 thrusters
13 T2B
Results: 8:15
**********

4/16/15 – PM

Going to do some curls and triceps work just for the fun of it. Will do some shoulder work, too, light in hopes of helping my shoulder
Then
30 minutes on the rower and I am going to try to hold a 2 min split for the duration.
Results: rowed for 7,343 meters – slightly better than a 2 min split.
**********

4/16/15 – AM

Warmup
Some should mobility then lunges, butt kicks, inch worms, etc

Skill
3 rounds of
10 snatch grip deadlift
10 snatch grip shrugs (from floor)
10 snatch high pulls

WOD
EMOM21
Min1: 3 power snatch (135), 3 bar facing burpee (went to 145 for final 2 rounds)
Min2: 5 wall ball (30#), 5 tuck jumps
Min3: 12 KBS (70)

Extra/Core
3 rounds of
30 second Chinese plank facing down
30 second Chinese plank facing up
First 2 rounds with 25# plate, last with 40#
**********

4/15/15

Rest Day
**********

4/14/15

Warmup
Jump rope and squat holds – then some stretching for the front squats.

Strength
Front squat 5-5-5-3-3-3
Results: 205, 225, 245×1, 245×3, 255×2, 255×1

WOD
3 rounds of
200m run
26 hand release pushups
200m run
26 burpees
200m run
26 T2B
25 min cap
Results: made it through the final 200m run, no T2B in final round.
**********

4/13/15

Warmup
100m run, 25 pushups
200m run, 25 squats
100m run, 25 situps

Core
EMOM9
Even: 10 hollow rock – focus on good form
Odd: 7 glute bridges (I used 185, 235, 255, 275)

WOD
5-4-3-2-1: power clean (225)
50-40-30-20-10: double unders
Results: 9:37 with 3 fails on the 225 power clean

Extra
5 rounds max effort strict weighted pullups/chinups
Alternate: pullup, chinup, pullup chinup, pullup
With a 20# vest I scored 6, 6, 6, 6, 4
**********

4/12/15

Some soreness today…just went on a casual hike with my son.
**********

4/11/15

Doubled up today…

WOD 1

All with a 55# KB
0-10min (rest any remaining times)
5 rounds of
about 50 feet of lunges while holding KB goblet style
8 Russian KB swings
At 10min mark – EMOM8
Even: 5 lunges left leg (goblet hold KB), 5 SDHP, 5 lunge right leg
Odd: 20 Russian twist
At 20min mark – AMRAP8
8 KB snatch – left hand
8 KB snatch – right hand
8 SDHP
8 goblet squat
8 American style KBS
At 30min mark – EMOM8
5 KBS, 30 second plank

Rested about 90 minutes

WOD 2
Participated in a track workout. Lots of sprints ranging from 50’ish feet to 200m.
**********

4/10/15

Tested squats today…not pleased with the results.
OHS – I couldn’t get 175 because of my shoulder. It still isn’t 100%. I’m going to try to snatch and c&j tomorrow and see what happens.
Front Squat – I got 275 fairly easily and then failed twice on 285. Couldn’t stand it up without losing it frontwards. I even jumped to 295 because I was sure I could get it if I could just keep my elbows up. Didn’t happen. 285 would have been a 5# PR.
Squat – I got 295 and then 305, which was a PR. I wanted 3 plates so bad I jumped to 315 and couldn’t get it.

I then tried 275 again FS and didn’t get it. Was done. I tried some jerks, too, but they weren’t happening either.

I then played with the 6am class as they had a boot camp style class with several stations at 2min on, 30 sec off rotations.
**********

4/9/15

Rest day
**********

4/8/15

Smolov Jr
10×3 @275 – failed the last rep…

Then took part in some of the class.
They were finding 1RM power clean and I jumped in with about 8 minutes left on the clock and worked up to 225, failed 235 twice. After the squats Ill take it. First time cleaning since 15.4.
Then
Min1: 3 burpees to 6in target
Min2: 6 burpees to 6in target
Min3: 9 burpees
Min4: 12 burpees
Min5: 15 burpees
Min6: 18 burpees
Min7: 21 buprres – I failed here, and then I realized the class stopped going UP after 15 burpees and was going back down…
Min8: rest
Min9: 9 burpees
Rest 90 seconds
1 min max effort burpees, no target: 23 burpees
Then
8 min really easy pace on bike.
**********

4/7/15

Rest day
**********

4/6/15

Smolov Jr
8×4 @260 – felt great this morning

WOD
500 double unders for time – 12min, much harder than I thought it would be
Then
5 sets of 10 GHD situps, 10 hip extensions holding 5# plates in each hand
**********

4/5/15

Rest day – Happy Easter
**********

4/4/15

Smolov Jr
7×5 @245

WOD
1 mile run
50 med ball situps (#20)
1 mile run
Results: 20:51 – legs super heavy on first run

Extra
3 rounds max effort weighted plank: 53 sec, 3x sec, 3x sec
**********

4/3/15

Run 5k Wasn’t happening…rest day
**********

4/2/15

Smolov jr
6×6 @235
Then
Deadlift: 5@135, 5@225, 5@275, 5@295, 5@315
Then
Some bench. First time doing anything upper body since 15.3.
Then
50 hollow rocks
Then
20 min on bike at easy pace
**********

4/1/15

Rest day

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