December

12/31/2015

Super sore still this morning. The gym is doing Fran today, hope to do it tomorrow. Instead I jumped right into this:
10 rounds of 500m row at an easy pace (I tried to row as close to 1:50 each 500m) with 1 min rest between.
Then
Sets of 10 sitting strict press – 20# DB, 30# DB, 45# KB, 55# KB x3 sets of 10
Then
Max L-sits on 70# KBs – only about 5-7 seconds each attempt, about 5 or 6 attempts
Then
Bench with green bands anchored to KBs – in sets of 5 I worked up to 245 with the bands. Then I took the bands off and did drop sets – 6×225, 5×205, 5×175, 5×145, 8×95.

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12/30/2015

Warmup
Some couch stretch and foam roller to begin – my quads are sore after yesterday. Really sore. Then did dynamic stretching with the class.

WOD
Beep test. Our test was just one length of the gym – about 25 feet, maybe? Turn around and go back on the next beep. It turned into a fairly slow jog and I made it to level 13.1 or 13.2. I forget.
Rest a bit
Bergeron beep test
EMOM as long as possible
7 thrusters (75)
7 pullups
7 burpees
Results: 5+12…I got 6+4 last time I did this, but my quads were surely not as broken last time as they are this morning.

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12/29/2015 – PM

Warmup
It’s strange that the worst workouts you want to do again….isn’t it? I had to do it again. Couch stretch, lat/shoulder stretches and then some PVC pass throughs and other PVC stuff to stretch.

WOD
21-15-9 of
OHS (135) (95)
Burpee over the bar
Every minute, including start of WOD, 5 wall balls
Result: Still terrible. I was determined to get sub 10min with the lighter weight, and I did: 8:49. Still coughing an hour later…

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12/29/2015

Warmup
PVC stretching, dynamic stretching and warmup to weight for WOD

WOD
21-15-9 of
OHS (135)
Burpee over the bar
Every minute, including start of WOD, 5 wall balls
Result: This was TERRIBLE! I couldn’t breath and scored 20:39 for a time. It sucked.

Extra
Find 3RM weighted pullup and dip
50# pullup, 80# dip

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12/28/2015

Between coaching 5 and 6am – very little warmup, very little time spent:
Took about 15 minutes total to find my 3RM OHS and push press
I got 165 for 2.5 reps – almost stood up my 3rd. And 205×3 for PP.

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12/27/2015

Warmup
A few reps or movement at each station of the WOD

WOD
3 min on, 1 min rest:
500m row, burpees over the rower = score is number of burpees completed
50 wall ball, pullups = score is number of pullups completed
50 KBS (55), goblet squats = score is number of goblet squats completed
50 box jumps (24), pushups = score is number of pushups competed
100 double unders, situps = score is number of situps competed
Results: 18, 3, 14, -13 (only 37 BJ), 24 = 46 reps

Extra
21’s with empty bar, followed immediately by 10 strict press with bar only and 10 behind the neck strict press with bar only
30 seconds “swimmers” on GHD
x3

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12/26/2015

Played with my new Slingshot – wanted to see how far I could get with 3 or 5 reps. I benched 335 for 5.
Then worked up to a heavy set of 3 dips – 90#
Then got heavy DB bench – 100# DBs for a set of 7
Then weighted chinups – 45# for 3
Then lat pull machine for heavy set of 5

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12/25/2015

Merry Christmas! Rest!

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12/24/2015

Warmup
Just some PVC stretching and leg swings and just a few reps with bar only. I figured the first part would slowly warm me up.

Strength/skill
EMOM – 1 clean and jerk – add 5 pounds each minute. I started light at 95# and made 235, but failed 240 3 times. That was like a 24 minute EMOM

WOD
Tabata – 1 min rest between each
Push press – 95#
Double unders
Sumo deadlift high pull – 95
Floor press – 95
Results: 423 reps

Extra
3 rounds of
3 back squat with 185 and a solid 5 second pause at bottom
6 weighted pullups (20, 40 and 60)

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12/23/2015

Warmup
30 on/30 off of slam balls, squats and jump rope x3

WOD
50 of each
KBS (55)
Pushups
Supermans
Wall balls (20)
Hollow Rocks
Overhead plate lunge (45)
Situps
Results: 14:27, still feeling the effects of being sick

Strength
1 RM deadlift: 385, failed 390. Very happy with this as this is a non-competition PR and after all the work above.

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12/22/2015 – PM

Warmup
None – just got on bike and went

WOD
3 rounds of
10 min on bike, trying for 150 cal per 10 min. Moderate pace
20 GHD situps

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12/22/2015 – AM

Warmup
Stretching and then some snatch practice with PVC

WOD
AMRAP10, ascending ladder
2 hang power snatch (95), 2 box jump overs (24)
4/4, 6/6, etc
Results: got 16 snatches

Strength
1 RM snatch – 165, failed 170 3 times. Shoulder is getting better
then I did 3×3 OHS – 1 set at 145, 2 sets at 165

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12/21/2015

Find 1RM bench and squat
320 for bench for a 5# PR and 295 for squat

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12/20/2015

Rest

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12/19/2015

Warmup
“Circle of Love” with the gym

WOD
12 Days of Christmas with a partner – 1 working at a time
1 snatch (135)
2 thrusters (135)
3 clean and jerk (135)
4 box jumps (24)
5 wall ball
6 toes to bar
7 deadlift (135)
8 pistols
9 hollow rocks
10 kettle bell swings (55)
11 burpees
12 overhead squat (135)
Results: 38 something with my partner

Strength
Find 2RM front squat: 245×2, 255×1

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12/18/2015

Rest

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12/17/2015 – PM

24 Hour Fitness – all super sets, 3×10 of each
Dumbbell bench and DB flys
1 arm smith machine incline bench + stretching
Cable rows and lat pulldowns
Pullups and straight arm front lat pulldowns
Single arm DB shoulder raises – front and side
Sitting military press and max handstand holds
Curls and dips
10 pulls on rower as hard as possible, calf raises
300 flutter kicks

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12/17/2015 – AM

Warmup
Slowly warmup squat/push press

Strength
EMOM12
Even: 5 back squat (225)
Odd: 2 push press (225) – ended up doing 4 of the 6 rounds at 205

WOD
AMRAP7: burpees to 6 inch target
Results: 94

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12/16/2015

Warmup
3 rounds of 10 situps, 10 pushups, 15 squat – then additional stretching

WOD
AMRAP5 of
10 thrusters (115)
15 bar hop overs (over/back = 2)
Results: 4+6
Rest for a good 10 min
For time:
100 mountain climbers
200 singles
60 no squat wall balls (20)
60 goblet squats (55)
Results: 8:48

Strength
Find 2 RM power snatch and 2 RM power clean and jerk
155 for snatch and 215×2 for power clean + jerk and then 225×1

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12/15/2015

Warmup
1500m row

WOD
50 hang power cleans (95): 1:57 – forearm killer
Then
5 round for time of:
7 deadlift (315)
21 double unders
Result: 6:27 – went a lot better than expected. I didn’t link any of the DL and I dropped from the top on each one, but I chased a lot of them and moved fairly quickly through them.

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12/14/2015

Find 2 round max squat and bench
Results: squat 285×2, 290-f. Bench 285×2, 305×1. 285 felt good so I made a big jump

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12/13/2015

Rest

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12/12/2015

Warmup and right to it:
10x 30 on, 30 off rowing intervals – goal of at least 150m per 30 seconds of “on”
Rest about 2-3 min
5x 1 on, 1 off rowing intervals – goal of 250m per 1 min of “on”
Rest about 2-3 min
500m row (I got 1:41.7 and was zapped)

Strength
Find 3RM front squat – got 245 and jumped to 265 and only got 265×1

WOD
5 rounds of
8 thrusters (95)
8 bupee box jumps
100m run
AFAP!!
Rest 3 min
Results: something like 1:12, 1:20, 1:24, 1:28, 1:44

Extra
Find 1RM strict press: 185, failed 195 – I was finished

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12/11/2015

Rest

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12/10/2015 – PM

Work to heavy sets (4-5 reps) in all exercises today in 4 sets or less
Incline bench and Skull crushers
Wide grip cable rows and rope cable pulls
Straight arm raises and dumbbell shrugs
Farmer carry around gym x2 – heavy
Reverse lunges and box step ups
50 weighted situps with 40# DBs.

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12/10/2015 – AM

Warmup
Stretching and then “Bring Sally Up” with 95#

WOD
200m run
30 strict pullups
200m run
30 cleans (95)
200m run
30 burpee tuck jumps
Results: 10:46

Strength
Find 3 RM squat clean and jerk with about 10 seconds between reps
Results: 195 felt heavy this morning, but I jumped to 215 and got 2 reps and was just out of breath for a third. Waited an extra min and got my 3rd at 215 and call it quits.

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12/9/2015

Warmup
Bike + medball tosses with partners before class

Strength
EMOM10
Odd: 5 Pendlay rows (205 for 1st 4 rounds and 225 for final) + 10 situps
Even: 5 floor press (225) + 10 situps

WOD
“Mary”
AMRAP20
5 HSPU
10 Pistols (alt)
15 Pullups
Results: 8+14 (pistols were not all full ROM)

Strength
Find 3 RM deadlift
Results: After the bent over rows and Mary I didn’t have much left. I got 305×3 which felt heavy and then 325×2. I rested a bit and tried 325 again and only got 1.

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12/8/2015

Warmup
3 rounds of 30 jump rope, 5 squat, 5 inch worm, 5 pushup (did some additional stretching of my backside (calves, hamstrings, low back)

WOD
AMRAP10
10 deadlift (185)
10 bar facing burpees
100m run
Results: 5+3

Strength
Find 3 RM snatch
Results: got 140 and couldn’t even catch 145 for 1. I must have made 10 attempts at 145 and only made 2 of them. Overhead stability isn’t back yet.

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12/7/2015

Find 3RM back squat and bench
Squat: 275×3 – third was VERY tough, couldn’t get 1 at 280…
Bench: 285×3 – didn’t have time to try 290

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12/6/2015

Rest

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12/5/2015

WOD
With a partner:
Min 0-22
50 cal row and 25  deadlift (185/135) – both perform the work, 1 rest while 1 work
40 cal/20 DL…30 cal/15 DL…20 cal/10 DL…10/5
Result: We didn’t make it through, I did the 50/25, 40/20 and started the 30 cal row
1 min rest
7 min for each partner for find 1RM push press – using same bar
I got to 235
1 min rest
2x100m plate pinch walks (35/25) – alternate 1 person walk, 1 rest
This ate up my forearms
Since my team lost 2 of the 3 “races” we had to do 20 burpees at the end, too

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12/4/2015

Warmup
Not a lot, just slowly worked up to find my 4RM power clean and jerk – not touch-n-go

Strength
Find 4RM PC+Jerk (not touch-n-go): When I got to 215 I failed on my 3rd jerk, took a slight rest (about 10 seconds) and got my 4th. Tried 225 and only got one – too tired/worn down from the week

WOD
All with a 45# plate
10 burpees to the plate
20 jumping squat holding plate to chest
30 overhead lunge with plate
40 ground to overhead with plate
50 Russian twist with plate
100 mountain climbers
50 Russian twists
40 G2O
30 OH Lunge
20 jump squat
10 burpees to plate
Result: 17:14 – my heels were on the ground for the Russian twists

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12/3/2015

At 24 Hour
Find 4RM front squat – was sluggish and it showed. Got 245×3 and then 245×2 – I should be able to get 245×4 as I got it for 5 last Saturday. Not tonight
Then
Cable fly for chest – sets of 10, increasing by 10-15# each set – did about 5-7 sets and ended around 90#, I think
Then incline dumbbell press – sets of 10, hit 90# for 10 and then 100# for 3
Then cable row – sets of 10, got to 225×10
Then reverse fly on incline bench – 3 sets of 10 with #20 dumbbells
Then barbell shrugs – each for 10: 45, 95, 145, 195, 245, 275 and 295
Then supper set military press arms wide/arms narrow on machine for 3 sets max effort at 80#

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12/2/2015

Warmup
Rollout back, stretch hammy’s, continue to stretch lower body as I work up to my heavy 4RM deadlift

Strength
Find 4RM deadlift: 135, 225, 275, 305, 315, 325, 335, 340 all x4…345×3

WOD
5 rounds, with 2 min rest between each of
20 pullups
30 pushups
40 abmat situps
Results: 24:29

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12/1/2015 – PM

Bike: 50-40-30-20-10 for calories – rest 1:1
Row: 500-400-300-200-100m – rest 1:1
Results: That sucked. Sucked. Sucked. 3 sucks

I also practiced handstands for about 15 minutes

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12/1/2015 – AM

Warmup
Frog jump, crab walk, bear crawl, inch worm, duck walk and leap frog down and back length of gym

Strength
Find max of: power snatch, hang snatch, OHS
Results: Got 145, failed 155 3 times – each time I was under the bar in the hang snatch and just couldn’t stabilize it. Moved up too quickly to keep up with class, I think.

WOD
15.3 -AMRAP14
7 muscle ups
50 wall balls
100 double unders
Results: 1+4 – this is the WOD I hurt my shoulder on in March. This is probably 11 more muscle ups than I have done since March…combined. I hit 3 in row, 3 separate times…then hit a road block on my 4th muscle up in the 2nd round for some reason. Either way, ill take it.

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