February

This months programming from OPEX

2/28/2015

Pulled a sled with 90 pounds for 1 mile
Rested a few minutes
4x100m run with 45 pounds on a sled with approximately 1 min rest between 100m efforts
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2/27/2015

15.1

151 reps and 235# clean and jerk.

I did set a PR of 240 warming up for the WOD.
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2/26/2015

Active rest – slow 20 min on bike + mobility
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2/25/2015

Warmup
15 min on bike, rolling of legs/calves, couch stretch, calf stretch, some shoulder stretching

WOD
12.3
AMRAP18 of
15 box jumps (24)
12 push press (115)
9 T2B

Skill
Snatch pull + hang snatch – light weight, fast
20 rounds of the above

Results: 7+29. The snatch work evolved into find my 1RM for the day. I was surprised how good my legs felt after the WOD and I almost got 190 which would have tied a PR. Now I need water and rest.
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2/24/2015

Warmup
A variety of things with class

WOD
3 rounds of
1 min jump rope, 6 frog jumps
1 min jump rope, about 60’ish feet of bear crawl
1 min jump rope, 6 tuck jumps
1 min jump rope, about 60’ish feet of duck walk
1 min jump rope, 6 single leg hops (on one leg jump forward, 3 per leg)
1 min jump rope, about 60’ish feet of crab walk

Results: long and grinding for about 29 minutes.
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2/20/2015 – 2/23/2015

Rest Day. Giving my back a full rest so it will be ready for 15.1

…Almost made it 4 full days without going to the gym, but on Monday my gym did the “Bergeron Beep Test” and I HAD to do it. HAD TO.

EMOM
7 thruster (75)
7 pullup
7 burpee
Until you tap out

I made it 6 rounds and could barely move…only got 4 pathetic thrusters in my 7th round. That hurt.
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2/19/2015

My back is still funky, so no pulling or going below parallel for me for a few more days. So today I kept it to upper body for the most part. Need to get 100% by next Friday for 15.1!

WOD
“Lynne”
5 rounds of max effort bench press at body weight followed immediately by max pullups
Then
I played around with L-sits (really, really suck at those) and some short all out sprints on the bike.

Results: I used 210 for bench and don’t have my book with me, but I think bench press was 13, 10, 11, 10, 9 and pullups were something like 13, 12, 14, 14, 11. I plan on taking two long walks today, nothing intense, just a solid 30 minutes at work of walking and then an hour later of walking. Hoping it will help loosen up my back after sitting at work.
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2/18/2015

Rest Day
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2/17/2015

Warmup
Sometimes at 4am you find yourself watching the news waiting for the right time to leave your house for the gym. Anyone? In this case I did the couch stretch – literally, some arm circles and squats in my living room prior to going to the gym. Wanted to get out of the gym early today to get to work so I started my warmup at home. It happens from time to time…

Strength
5 sets of the following complex, build per set
1 push press, 1 jerk dip, 2 jerks with a 2 sec pause in dip

WODs
3 RFT of 10 HSPU, 10 T2B
Rest 5 min
3 RFT of 10 thruster (95), 10 burpees
Rest 5 min
AMRAP5 of 1 deadlift (275) and 1 MU, then 2 DL and 2 MU, 3/3, etc
Then
Easy pace on bike for 15 min

Results: 145, 165, 185, 205 and 225 for complex. 4:36 and 3:19 for first 2 WODs. Only 7 reps in AMRAP, failed about 6 MUs after getting the 1st 2.
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2/16/2015

Rest Day
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2/15/2015

Warmup
Back was tight, started to do squats with bar only to warmup and it didn’t feel right, so I skipped OPEX programming today in favor of a long, even paced, no weight WOD

WOD
10 rounds of:
30 cal bike
20 air squats
10 situps

Results: 29:30’ish. I finished every round between 2:40 and 2:55.
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2/14/2015

Warmup
1000m row @80%, rest 5 min

WOD
1000m row @90%
Rest 10 min
1000m row @100%

Strength
Find 1RM deadlift
Then
3×5 @70% of above

Results: 3:52, 3:32 and 3:25 for row. The 100% hurt! I went hard for about 450m and then hit a wall – bad. Started to really feel the poor food choices from the night before…PR’d my deadlift at 375 and then did 3×5 at 275.
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2/13/2015

Rest Day.
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2/12/2015

Warmup
Squats, hip swings, banded stretches and in between efforts of the EMOM BS to start I did shoulder circles and other stuff to loosen up my shoulders/chest

Strength/skill
EMOM8: 3 back squat @60% – speed focus
Then
Find 1RM cluster
Then
Every 30 seconds for 10 min: 1 cluster at 70% of max

WOD
“Fran”
21-15-9 of
Thrusters (95)
Pullups

Results: Used 185 for BS, almost – ALMOST had 235 for the cluster, but failed. Hit 225 just before so used 165 for second EMOM. PR on Fran at 3:54!
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2/11/2015

Warmup
Back was a little funky this morning so I spent a lot of time with banded stretches of sorts, then did some GHD situps followed by hip extensions. Took a good 20 minutes to loosen up before I started putting weight on my bar for the WOD. Back feels great post WOD.

WOD
AMRAP20: 20 cal row, 10 box jump (30), 5 Shoulder 2 overhead (175)

Strength
Find 3RM bench press

Results: 1 rep short of 7 rounds in the AMRAP. I went UB on all S2O until that last round I only got 4 and had to drop the bar…and then time expired. Worked up to 275 for 3 and then jumped to 295 and got 2 reps for bench.
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2/10/2015

Warmup
Not much – some strict press with bar only and behind the neck strict press. “warmed up” to 145 before starting the clock for…

Strength
Take 10min to find 1RM strict press

Skill
3 rounds of
AMRAP muscle-up, rest 30 seconds
AMRAP strict HSPU, rest 30 seconds
AMRAP T2B, rest 3 min
Then
30 TGU, not for time (55)

WOD
5 rounds of
1 min row, 1 min rest @90% – all same pace

Results: 205 strict press, then jumped for a PR at 215 and failed- not enough rest time in only 10 min. MU: 4, 4 and 3 (working on getting to full extension at bottom, it’s not happening when I link), HSPU: 6, 6 and 6, TTB: 12, 12 and 10. Completed the TGU with 55#, it’s a struggle at times… My meters rowed was 298, 296, 299, 294 and 294.
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2/9/2015

Rest day.
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2/8/2015

Strength
In 10 min find 3RM back squat
Then
4×2 power snatch, rest 2 min
Then
In 12 min find max hang snatch

WOD
AMRAP20
75 power snatch (75)
60 bar facing burpees
35 chest to bar
60 walking lunge
75 cal row
Remaining time AMRAP burpee muscle up

Results: 225, 255, 275 ,285×2, 290 fail…hard to get enough rest when only have 10min. 135, 155, 165, 175 fail power snatch. 185 hang snatch, 190 fail. PR hang snatch! I got 23 cal into the row in the WOD. Completed snatch at 5:15, burpees at 12:36, CtB at 16:45 and lunge at 18:40. The snatch plus burpees smoked me.
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2/7/2015

Warmup
Some squats, some scap pullups, some front squat bar only, some pullups, some heavier front squat, some double unders, some C2B – then WOD

WOD
3 sets at 80, 90 and 100% effort
500m row
20 KBS (55)
20 C2B
20 FS (115)
80 double unders
rest 5 min

Results: 8:50, 8:30 and 8:31 – I suck at these. After my first round I figured I would go sub 8 easily on my 100% effort round….NOPE
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2/6/2015

Warmup
Not much, squats, behind the neck snatch grip presses, several bar only snatch balance, shoulder circles, shoulder swings, hip swings and leg curls

Strength
Take 12 min to find max heaving snatch balance
In 5 attempts, find max hang snatch

WOD
Death by clean and jerk (135)
then
AMRAP12 of 20 cal row, 20 cal on bike, 20 box step ups (24)

Results: New PR on snatch balance – 195. 135, 155, 175-F (felt really good) and then 185-F x2. The snatch felt good and I got under the bar for each of the fails, just couldn’t lock it out. Ill take it as 185 from the hang is pretty good for me. Made 10 rounds on the death-by and 3 rounds in the AMRAP.
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2/5/2015 – Part 2

Went to 24 Hour and did sort of a body building workout – sets of 8-12, with little rest between
Alternating arm, incline hammer strength
Alternating arm, pulldown/rowing hammer strength
Flys for the back on cables
Flys for the chest on cables
Shrugs
Curls – alternating arms
Tricep pulldowns
Elevated rear leg lunge
Single leg hamstring curls
Both leg hamstring curls
Glute ham bar humps
3 rounds of max effort plank
50 situps
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2/5/2015

Warmup
Hip extensions and GHD, some good mornings and hip swings, squats, then 30 sec hard/30 sec slow on bike for 4 min

Strength/skill
4 sets of max effort overhead lunge

WOD
For time: 20 push press (225), 15 box jump (30), 10 power clean (225)
Rest about 10 min
AMRAP4 of 10 box jump (24), 2 muscle up
Rest about 10 min
AMRAP4 of 10 KBS (70), 10 burpees

Results: For overhead lunge I did 10 steps at 95, 8 at 135, 6 at 135 and 8 at 135. 9:51 on the WOD (very heavy for me) and four rounds on both AMRAPs.
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2/4/2015

WOD
Row 3k for time

Results: 11:20.8. I did this at 24 hour between work and my kids swim lessons. When I got there the one rower was taken, but about 30 eliptical machines were open…I waited 20 min and did some shoulder cuff work and I asked the guy how much longer he had and he said 15 minutes. I didn’t have that much time do I decided to suck it up and run for about 12 min to get my heart rate up and after about 3 minute the guy tapped me and said he was done so I jumped right onto the rower and I’m sure that slowed me down just a bit. Was hoping for sub 11.
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2/3/2015

Warmup
Hip swings and sets of 10 squats (twice air squats), 95, 145, 195 then sets of 5 working towards starting weight

Strength
5, 4, 3, 2, 1 back squat – rest 3 min between

EMOM
I did these in succession to cut down on time (essentially a 15 min EMOM)
EMOM5: 5 hang power snatch – TnG at 95
EMOM5: 1.1.1.1 power snatch at 115
EMOM5: 1.1 power snatch – pick starting weight and increase each set

WOD 1
AMRAP3: double unders

WOD 2
21-18-15-12-9-6-3 of
Bike cal
Pushup

Results: I decided to tackle the strength work a little differently today. In the past I would have a number I would pick in my head before time to start my set of 5, based on how that felt I would increase weight from there with a target for my set of 1. Today, I kept doing a set of 5 until I failed or came really close to failure, then added some weight and tried for 4, added and went for 3, etc. This worked better as I got 295 for 2 which is a PR. So I went 245×5, 265×5, 275×5, 285×4, 295×2 (almost had 3) and then failed 305. I was really cruising then I had to move my weight to accommodate class and that ruined my rhythm a bit. Still a great day as that is as heavy as I have gone in a while – and for a double! I completed the 1st 2 EMOMs and went 135, 145, 155, 165, 170-F for the final EMOM. 177 DU’s in 3 min and the second WOD took 7:15 and the pushups were much harder than expected.
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2/2/2015

Rest Day
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2/1/2015

Warmup
Lots of strict presses and dip practice, slowly worked up to 1st EMOM weight

Strength
Every 30 sec for 3 min: 1 split jerk @65%
Then
Every 30 sec for 3 min: 1 split jerk @70% with 2 sec pause in dip
Then
Starting at 75% of 1RM, perform 1 split jerk every 90 seconds, adding 10# each rep

WOD
AMRAP9: escalating ladder
3 thurster (95), 3 Toes 2 Bar
6 thruster, 3 T2B
9 thruster, 9 T2B
12, 12, 15, 15, etc

Results: 165 for 1st EMOM, 175 for 2nd. Starting at 185 for increasing weight: 185, 195, 205, 215, 225, 235, 245-f, 245-f. 117 total reps for WOD (18 thruster completed + 9 T2B)
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