March

This months programming

3/31/2015

Smolov Jr
10×3 @265

Hurdle work
Was sick Sunday afternoon and yesterday so I took it easy and just rode the bike at an easy pace for 5 min
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3/30/2015

Rest day
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3/29/2015

Smolov Jr
8×4 @250

WOD

Prowler push – 50 yards @135# x10
Then 10 GHD situps, 10 hip extensions holding 25# plate x3
Results: Prowler push hurt.
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3/28/2015

Kid got sick so I missed my gym going to the track – booo

Smolov Jr
7×5 @235

WOD

400m sprint, rest 60 seconds x6
Results: 1:41, 1:46, 1:49, 1:52, 1:48, 1:55
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3/27/2015

Rest day
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3/26/2015 – PM

Warmup
Leg/hip swings, air squats, jumping squats then work up to weight

Smolov Jr
6×6 @225

Extra
3×10 leg extensions
3×10 leg curls
1 min on, 1 min off rowing at 90% for 20 min
50 hollow rocks
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3/26/2015 – AM

Warmup
2 rounds of 10 inch worms, 15 GHD situps, 15 hip extensions – followed by some extra stretching

WOD
10, 9, 8, …2, 1 of
Deadlift (185)
Box jump overs (no touching box) (24)

Results: 6:06
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3/25/2015

Rest day
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3/24/2015

Smolov Jr
10×3 @255
Squats felt good, really good. Felt like I could have easily put another 20 pounds on the bar and completed the 10×3. Let’s hope it feels that could in a few weeks.

WOD
5 max effort plank with 1 min rest
Then
5 min max cal on bike — 98 calories
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3/23/2015

Rest day
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3/22/2015

Smolov Jr
8×4 @240

WOD
10-20-30-40-50-40-30-20-10 unbroken double unders
Then
100 situps

Results: The DUs took about 7 minutes and I only missed once, which I was pretty surprised by. I made every set until the last set of 10, I stumbled on my 1st DU, but then got 10.
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3/21/2015

Run 5k
Results: My first “get out of bed and run” run in a long time. Probably a few years? It felt like it. I ran just under 3 miles and it took me just under 30 minutes.

I was only going to run today, but my gym is actually going to do a track workout of some sort today so I am going to do that, too. Ill steer clear of pushups or anything involving my shoulder/wrist.
Ended up pushing trucks, med ball throws of various styles, bear crawls and some situps. It was fun.
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3/20/2015 – Part 2

15.4
Results: Only 18 reps, I fear my Open is over. My shoulder isn’t right and my wrist wasn’t feeling good after last night either. Lots of lower body coming for me in the next few weeks. If I can’t do fun stuff like golf then this is all for waste and right now my left shoulder will not let me golf.
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3/20/2015 – Part 1

Smolov Jr
7×5 @225

WOD
1 mile run
400m farmer carry with 55# KB (each hand)
1 mile run
= 25:45
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3/19/2015

Rest day
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3/18/2015

Warmup
Hip Swings, then 10 air squats, 10 with bar only, 10 with 95#, 10 with 145# and 5 with 195

Smolov Jr
6×6 @215

WOD
5 sets of
10 GHD situps
10 Hip extensions
Rest about 1 min between
Then
5 100m sprints with 45# on sled
Rest 30 seconds between
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3/17/2015

Rest day
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3/16/2015

Hike south mountain
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3/15/2015

Hike Camelback
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3/14/2015

15.3
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3/13/2015

Rest Day
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3/12/2015

Strength
5×5 OHS @70-75%

WOD
EMOM17 of
Min1: 3 squat clean @165
Min2: max burpees
Min3: rest
(6 rounds)

Results: Used 165 for OHS. Burpee totals were 28, 26, 24, 22, 19 and 21.
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3/11/2015

WOD
Nasty Girls
3 RFT
50 air squats
7 muscle ups
10 hang power clean (135)
Then
5 rounds of
200m sprint
3min rest

Results: wanted to RX this so bad but my muscle up was gone for some reason so like 12 minutes with modifications. 200m was 35, 37, 38, 38 & 36.
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3/10/2015

Warmup
Foam rolling back (upper and lower) banded hip work + hip swings and some PVC pass throughs, good mornings and lat stretches.

WOD

AMRAP7 of
3 power clean (135)
3 bar hop over (back and forth = 1)
6 PC
6 bar hop over
9, 9, 12, 12, etc

Extra
At 65-70% of power clean max, hold bar at hip for 20 seconds then immediately 5 hang power clean x5
Then
Find 3RM weighted pullup
Then
Muscle up + 5 ring dips + max effort L-sit without coming off rings x5

Results: 118 reps in AMRAP. The hold hurt and I couldn’t get 5 reps every time after holding the bar for 20 seconds. I got 40# and then 2 reps at 50#. Performed MU work.
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3/9/2015

Rest day
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3/8/2015

Row easy 5k, stop every 500m to FLR on rings
Then
Alternate weighted glute bridges (sets of 10) with single arm bent over rows (10 per arm)
Then
5×4 Pendlay row

Results: Not sure how long the row took. I set the rower for 500m intervals with 1 min rest and was back on the rower in time to begin the next interval after the FLR and kept every 500m right around a 1:50 pace. I used a 70# KB for the single arm bent over rows and the glute bridges went 95, 135, 185, 205, 225, 255 – all sets of 10. I did my first set of Pendlay rows at 185 and the final 4 at 205.
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3/7/2015

5 rounds of
400m run
20 box jumps
10 GHD situps

Results: 22:34
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3/6/2015

15.2

Last year I was 2 reps shy of the 3rd round – 86 reps. Hope to beat that this year as my C2B are much improved.

Result: 129 reps. Pretty happy with that.
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3/5/2015

Rest Day
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3/4/2015

Warmup
2 rounds with empty bar of 10 good mornings, 10 box step ups, 10 strict press, 10 curls + stretching/mobility

WOD
In 8 minutes:
25 box jump (20)
20 BJ (24)
15 BJ (30)
10 BJ overs (24)
In remaining time max number of wall ball

Extra
20 hard effort, 40 second easy effort on bike for 8 min
Rest 3 min
EMOM8 – 6 HARD pulls on rowers

Results: I got 63 wall balls. Did bike and ended rowing for about 630m with the 6 pulls every minute.
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3/3/2015

Warmup
2 min jog, then high knees, butt kicks, inch worms and other drills to loosen up

WOD
In 2 min intervals:
Row 250m all out, then do HRPU for equal time it took to do the 250m

Strength
EMOM12
Min 0-3: 6 front squat @70#% of 1RM clean
Min 4-6: 15 front squat @50% of 1RM clean
Min 7-9: 3 front squat @80% of 1RM clean
Min 10: 25 front squat @50%
Min 11: 20 FS @50%
Min 12: 15 FS @50%
Rest a few minutes
Find 3RM push press

Results: It took me about 45 seconds to row 250m, so I did pushups for about 45 seconds. It was hard. I used 170 for 70% and completed minutes 0-3, 120 for 50% and only got 15, 9 and 9, then missed the first minute at 80% because I needed a break and didn’t get my weight on until 15 seconds into the minute. Completed minutes 8 and 9 at 80%, then it was decided if you could do all 25 reps UB in min 10 you didnt have to do min 11 and 12, so I busted them out and finished my 25th rep with like 4 seconds on the clock. By the time I got to push press my legs were spent and I only got 3 at 190 and then failed an attempt at 210.
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3/2/2015

Rest Day
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3/1/2015

Strength
3×10 seated back racked weighted box jumps
3×10 Russian step ups – back racked weight
Find 3RM box squat

WOD
AMRAP7: burpees
Rest 5 min
Run 1 mile

Results: Box jumps went 75, 85 and 95 – sets of 10 got round in the final few reps at each weight. Stepups I used 75 for each round and went 15, 10 and 10 – those really hurt. Finishing with the squat I could tell my legs were finished. I used a 12in box to sit on and went 3 @155, 3 @205, 3 @225, 1 @235, 3 @205. I got 89 burpees to a 6in target and then ran the mile in about 9 minutes.
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