August

8/31/15

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

8/30/15

Went to 24 Hour Fitness and messed around
Super set
Find max weighted pullup
Romanian deadlift off 45# plate (they had bumpers!)
Pullups went something like…5, 5 @10#, 3 @25#, 3 @35#, 3 @45#, 1 @55#, 1 @65#, 1 @70#
RDL was 10 @95#, 10 @145#, 8 or 9 @195#, 6 or 7 @245#, 5 or 6 @265# and 3 or 4 @285#
Then
Played around with clean + 5 FS
95, 145, 165, 195, 215 and 4 FS at 225
*************

8/29/15

4 mile bike ride to the reservoir beach
WOD on the beach
9 mile bike ride back home
*************

8/28/15

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

8/27/15

Warmup
Not a lot – just some stretching and more stretching in between warmup sets for deadlift

Wendler
Deadlift – 3 @285, 3 @310, 3 @325 (this was extra, didn’t want to make a big jump), 3 @345 – big improvement from last week, while I didn’t do 3 UB I only came off the bar briefly to regain my composure and lift again. Last week I didn’t get any at 325.

WOD
Run 1 mile
50 curls (75#)
Run 1 mile
50 curls (75#)
Run 1 mile
Results: About 27 minutes to run the 3 miles and about 4 minutes for the curls…so my time was around 31 minutes. Didn’t time it exactly.
*************

8/26/15

Warmup
Some wrist and shoulder mobility, then squats and light cleans

Strength
EMOM – 2 squat cleans, add 10 pounds every minute until failure
Results: started at 135 and failed at 235

WOD
AMRAP20 of
10 cal on bike
10 box jump (36)
10 GHD situps
Results: 8 rounds + 10 cal on bike
*************

8/25/15

Warmup
Bike+ stretching and lots of squats with bar only (30’ish)

Wendler
Squat: 3 @215, 3 @230, 3 @245 – felt pretty good

WOD
6x500m row with 2 min rest
Results: 1:33.3, 1:41.1, 1:47.2, 1:45.7, 1:48.5, 1:47.0

Extra
50 weighted situps (hold DB high on chest) @40#
*************

8/23/15 & 8/24/15

Rest
*************

8/22/15

Rode bike to park (about 4 miles)
Did 400m sprints x6 with about 1:2 work:rest
Rode bike another 2 miles to gym
Did
Row 1k, 20 situps
Row 1k, 20 burpees over the rower
Row 1k, 20 situps
Row 1k, 20 burpees over the rower
Row 1k, 20 situps
Then
Rode bike back home
*************

8/21/15

Rest day – a few long walks to help my backside…it’s sore
*************

8/20/15

No shoulders – day 3
Warmup
Bike for a few minutes, then lots of light deadlifts with stretching in between – weights felt heavy today

Wendler
Deadlift: 5 @285, 5 @310 (felt my back/hammys sort of tighten up on the 2nd rep), 5 @325…didn’t even get 1 rep as I felt my back in my first pull, so I pulled the parachute.

WOD
4 rounds of 1 min wall sit + 10 box jumps.
Result: this was really hard with my tight back and my legs were finished from this week. 1st 2 rounds I did 36in box jumps, last 2 rounds I did 33in.
Then
10 min max calories on bike: 161 calories
*************

8/19/15

No shoulders – day 2
Warmup
Bike for a few minutes, wrist stretching, some light squats and bar only front squats and then getting into it

Skill
Find max clean from 20in box
Result: got 195 and failed at 205 – I think 195 is a PR in looking back at past results

WOD
Row for max meters – 20min
Results: 5181. On Feb 23, 2014 I rowed for 5k and it took me 19:43, so I did better today for sure. It was all mental…after 4 minutes I wanted to stop and after 7:30 I moved the display so I couldn’t see it. I hate rowing for long durations.
*************

8/18/15

No shoulders – day 1
Warmup
Bike for a few minutes, leg swings, stretch, squat holds, etc getting ready to squat

Wendler
5 @200, 5 @215 and 5 @230

WOD
4 round of
10 squats (215)
400m run
50 double unders
Results: 20:43…just had to drag through this one

Extra
5 sets of 10 GHD situps
*************

8/17/15

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

8/16/15

Running a 5k to benefit children’s diabetes.
About 27 minutes for the 5k – pretty good for me without running much in the past year.
Also went on about 10 mile bike ride
*************

8/15/15

First a park WOD with several intervals
Then
Team WOD at the gym
AMRAP15 (teams of 3 – 1 pearson per movement)
1 wall ball, 1 T2B, 1 DL (225)
2,2,2
3,3,3
Etc
*************

8/14/15

Did a “Fight Night” with another gym tonight – it was fun
WOD 1
Clean ladder: 125, 135, 145, 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255…then a break and I failed at 265.

WOD 2
Teams of 5, congo line style: 50m sprint, 50m tire flip, 100m farmer carry, 50m tire flip, 50m sprint

WOD 3
Fight Gone Bad style, 2 rounds: 1 min max wall ball, 1 min max pullup, 1 min max box jump, 1 min max KBS, 1 min max row (1 min max burpee in rd 2), 1 min rest
****************

8/13/15

Warmup
Ladder and hurdle work to loosen up with class

WOD
EMOM10: 1 suicide (about 6, 12, 18 feet)
Then
AMRAP5 of
5 ring dips
7 box jump overs (24)
Rest 5 min
AMRAP5 of
5 burpees
5 C2B pullups
Results: 105 for first AMRAP and 67 for second.
****************

8/12/15

Hiking Gray and Torreys peak today – two 14’ers for the price of 1.
****************

8/11/15

Warmup
200m run – then a game with the class

Wendler
Deadlift: 5@280, 3@315, 2@335 (didn’t want to make the big jump to 355 without doing 335) and AMRAP @335 – 1 rep – started the pull on a 2nd rep but it didn’t happen.

WOD
AMRAP12 of
24 double unders
12 T2B
6 DL @225
Rest 5 min
6 rounds of the same movements above
Results: 5+36 in the AMRAP and 13:53 for the 6 rounds. 144 T2B…wow

Extra
Deload week was supposed to start this week for Wendler. I am behind so I did DL first and then light squats at the end: 5@155, 5@170 and 5@180.
****************

8/10/15

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

8/9/15

Nice long, not too hard, bike ride
****************

8/8/15

Play in the park (tabata intervals, hill sprints, etc)
Then
Yoga
Then
Find 1RM front squat: 265, failed 275
Then
Find max box jump: 42 inches
****************

8/7/15

Rest Day
(ended up buying a new bike and riding it home from work ~20 miles)
****************

8/6/15

Warmup
Lots of shoulder mobility with lacrosse ball, then 3 rounds of 25 DU, 15 situp, 5 squat

WOD
Buy in: 200m run
21-15-9 of
OHS (95)
T2B
Cashout: 400m run
Result: 8:43

Extra
6 max effort attempts at how long you can hang from a rope – hands only. Try to rest about 1 min between efforts. The longest I got was 17 seconds.

Wendler
Bench: 200×5, 225×3, 250xAMRAP — 5 reps.
****************

8/5/15

Warmup
Shoulder mobility, couch stretch, then hollow holds/supermans with the class

Core
3 rounds max effort planks with 45# plate on back

WOD
4 rounds of
1 min max KB swings (55)
1 min max goblet squats (55)
1 min max pushups on KB (like a diamond pushup with both hands on KB)
1 min rest
Results: 284 reps

Strength/extra
Every 90 seconds perform 1 clean + 2 FS
Starting at 135 I failed at 215
Then
Find max 3RM snatch grip deadlift: 295 and the 3rd rep was very tough. Didn’t go any higher
****************

8/4/15

Warmup
Lots of stretching – especially shoulders

Strength
4×3 shoulder press – 95, 145, 165, 185-F, 185-make

WOD
30-21-15-9 of
Clean and jerk (95)
Wall ball (20)
Result: 10:59

Wendler
Back squat: 195×5, 220×3, 245 AMRAP (4 reps)
****************

8/3/15

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

8/2/15

Wendler DL
3 @300, 3 @315 and 3 @335
Then
Strength and Conditioning class
****************

8/1/15

Park WOD
Then
Yoga
Then
5RM OHS: 165, failed 185
Then
5RM Push press: got 225×4 twice, thought I could get 225×5.
****************

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