December

12/31/16

Warm up
400m run + 2 rounds Cindy + stretching and some bar work for snatches

WOD
Isabel + Grace, but EMOM 4 burpees including at the start
Result: I was pretty tired warming up and wasn’t expecting much, but I finished in 9:32 which is nearly 20 seconds faster than when I did this same WOD almost 2 years ago. So, I finally got a PR this week. I’ll always take those.

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12/30/16

Warm up
Stretching

WOD
“Diane”
21-15-9
Deadlift (225)
HSPU
Result: 9:01 – terrible. I think I went too big on my 1st set of HSPU. I did 13 UB to start and I think that had a cascading effect as by the end I had a hard time doing 1.

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12/29/16

Rest

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12/28/16

Warmup
Med ball warm up with a partner

WOD
“Annie”
50-40-30-20-10
Double unders
Sit ups on an abmat
Results: 7:55 – not a PR, but again, I’ll take it. Not a lot of sleep the last week with a sick wife.
Then
Bench!: 95×10, 145×10, 195×5, 245×5, 265×5, 265×5
With Slingshot: 285×5, 295×5, 315×3 (hit the j-hooks), 315×5

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12/27/16

Warmup
Tabata style warm up across 4 movements

WOD
“Fran”
21-15-9
Thrusters (95)
Pull ups
Results: 4:16 – not a PR but felt pretty good about it considering my pull ups were not strong today after everything I did yesterday.

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12/26/16

Warmup
“Circle of Love” with the gym

WOD
12 Days of Christmas
1 Clean & Jerk (185)
2 Muscle ups
3 Box Jumps (24)
4 Hang Squat Snatch (95)
5 Sit ups
6 Push Press (95)
7 Toes to bar
8 Kettle bell snatch (55)
9 Burpees
10 Chest to bar pull ups
11 Handstand push up
12 Front Squats  (185)
Results: 48:39

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12/25/16

Merry Christmas!

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12/24/16

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 Jefferson squat (135)
8 pistols
9 hollow rocks
10 kettle bell swings (55)
11 burpees
12 overhead squat (135)
Results: 37:04
Then
3 sprints with a partner holding a band around my waist – about 30-40 yards each run
Then
My 10 muscle ups

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12/22-23/16

Rest

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12/21/16

Warm up
Stretching

WOD
0-10:00
40 HSPU
30 back squat (135)
20 hip extensions
10:00-20:00
40 pistols
30 wall walks
20 hip extensions
20:00-30:00
40 knee to elbow
30 box jump (24)
20 hip extension
Result: 8:09, 68 reps and 6:19
Then
My 10 muscle ups

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12/20/16

Warm up
400m run and stretching

WOD
100 double unders
10 burpees
75 air squats
10 burpees
50 push ups
10 burpees
25 GHD sit ups
10 burpees
50 push ups
10 burpees
75 squats
10 burpees
100 double unders
Result: 1907
Then
My 10 muscle ups and 20 HSPU

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12/19/16

Super sets – each 3 sets
A1: 10 back squat at 135
A2: 6 box jump overs at 24 inch
B1: 10 Bulgarian split squats (115) – per leg
B2: 5 Russian step ups – per leg
C1: 10 broad jump to box jump (24)
C2: 10 depth drop to broad jump
Then
Did my 10 muscle ups and 20 HSPU (I did 15 UB!)

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12/18/16

Rest

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12/17/16

Warm up
Banded stretching/mobility + tabata jump rope for about 10 rounds

WOD
AMRAP5
15 deadlift (95)
15 air squat
Rest 2 min
AMRAP5
15 S2O
15 push up
Rest 2 min
AMRAP5
15 power snatch
15 sit ups
Rest 2 min
AMRAP5
15 G2O
15 burpees
Result: I think 150, 112, 74 and 53 reps. My body is tired. I need a day off (yesterday was supposed to be a rest day….)

Then
I have decided to do 10 muscle ups and 20 HSPU every day I am at the gym the rest of the month – completed.
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12/16/16

First I worked on muscle ups and hand stand push ups. Not for time or reps, just practiced them for about 30-40 minutes.

Later

Bench, 8+ reps (195, 215, 215, 245)
Super set with rows under a bench, 8+ reps (115, 115, 135, 135, 165)
Then
Some tricep pull downs with a band
Super set with tricep pull overs + very close grip bench press (95)
Then
Some lat pull downs with a band
Super set with curls

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12/15/16

Warm up
Stretching and 3 rounds of 5 pull ups, 10 squats, 15 good mornings, 20 pulse HSPU

Strength
Push press: 5, 4, 3, 5, 4, 3
5 @185, 4 @205, 3 @225, 5 @205, 3 @220, 2 fails at 230

WOD
1 min max hand release push up
1 min max box jump (24)
Rest 1 min
2 min max HRPU
2 min max BJ
Rest 2 min
3 min max HRPU
3 min max BJ
Result: 50, 74 and 97 for 221 reps
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12/14/16

Warm up
Stretching and some squats, deadlifts and strict presses with bar

Strength
Back squat waves
5 @225, 1 @275, 5 @225, 1 @285, 5 @225, F at 295

WOD
30 power clean and jerks (95)
10 burpees over the bar after the 10th, 20th and 30th rep
Result: 3:38 of short pain

Strength/Extra
Not pushing too hard
Bench, wide grip, 10 @95, 10 @145, 8 @195, 5 @245, 5 @265
Muscle up + 10 dips x3 sets
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12/13/16

Warm up
Some light jogging

WOD
In 12 minutes
Run about 1.1 miles
In 12 minutes
4x500m row with 1 min rest between
In 12 minutes
EMOM10: 30 double unders and 10 push ups
Result: I didn’t complete every minute in the EMOM

Strength
4 rounds of super sets of
Pendlay rows (135 for 2, 165 for 2, each set was 7 reps)
Weighted chin ups (25# weighted – 4-5 reps each set)
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12/12/16

Warm up
3 rounds of Cindy

Strength
EMOM10: 5 back squats at 185

WOD
21-15-9
Back squat (135)
Toes to bar
Rest 3 min
21-15-9
Wall ball (20)
Knees to elbow
Rest 3 min
21-15-9
Air squat
Sit ups
Result: 20:38. About 40 seconds faster than 11 months ago
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12/11/16

Rest

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12/10/16

WOD
Team of 4, waterfall style
4 rounds
10 power snatch (rd 1 and 3: 135, rd 2 and 4: 95)
15 toes to bar
20 KBS (rd 1 and 3: 55, rd 2 and 4: 70)
150m row

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12/9/16

Warm up
General stretching

Strength
Back squat – 5, 4, 3, 5, 4, 3
255×5, 275×4, 285×3, 265×5, 280×3, 290×2

WOD
5 rounds
40 double unders
20 Russian KBS (55)
10 thrusters (45)
Result: 10:57

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12/8/16

Warm up
General stretching

WOD
10 minutes to complete
8-6-4 snatch (135)
24-18-12 burpees over the bar
At 10 minutes, 10 minutes to complete
30-20-10
Pistols
GHD situps
At 20 minutes, 10 minutes to complete
10-1
C2B
Strict HSPU
Result: 8:04 for 1st, 8:35 for 2nd and only made it to the round of 6 in the last

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12/7/16

Warm up
2 rounds of 15 good mornings (45), 15 seated shoulder press (45), 15 single leg RDL with KB (55) and 15 pike push ups

WOD
5 rounds of
7 deadlift (escalating each round: 135/185/225/255/275)
21 unbroken wall balls
Result: 8:59

Strength
3 rounds of holding 305 at waist level for 15 seconds

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12/6/16

Warm up
3 rounds of 15 deadlift, 15 front squat, 15 behind the neck press (45)

WOD
30-20-10: box jumps (30)
With 5 muscle ups after each round
Result: 12:56

Strength
2×10, each leg, box step up: (20 in box with 45# bar)
1×10, each leg box step up with 95, 115 and 135
Then
Bench: work up to a max set of 3 in about 10 minutes – got to 275
Then did drop set: 6 @245, 6 @195, 10 @145, ??@95

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12/5/16

Warm up
Stretching

WOD
AMRAP3: wall walks: 12
Rest a bit, then
Tabata squats: 15
Rest 1 min
Tabata row for cal: 9
Rest 1 min
Tabata pull ups: 5
Rest 1 min
Tabata sit ups: 9
Rest 1 min
Tabata push ups: 11

Strength
5×5 overhead squat at 165

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12/4/16

Rest

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12/3/16

Warm up
Stretching

WOD
“Small”
3 rounds
1000m row
50 burpees
50 box jumps
800m run
Result: 58:20 very slow minutes…

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12/2/16

Warm up
Stretching

Strength
Back squat: 5 @80%, 3 @85%, 2 @90%, 1 @95%, 5 @80%
I did 250×5, 260×3, 275×1, 285f, 250×5…need to squat heavy more

WOD
AMRAP3: C&J (135) – 36 reps
Rest 3 min
AMRAP3: C&J (185) – 15 reps
Rest 3 min
AMRAP3: C&J (205) – 11 reps

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12/1/16

Warm up
Stretching

WOD
With a partner
100 wall balls (50 each – passing back and forth)
100 wall ball sit ups (50 each – passing back and forth)
100 alternating med ball cleans (50 each)
400m run with med ball (each partner must run 400m with a med ball)
My partner and I used a 30# ball and completed in 18:19

Strength
Using the slight shot for bench: 135×10, 225×5, 275×5, 315×4, 315x5x2
In between bench sets – I did some KB walks, about 50 feet with a 55 held extended overhead in one hand and a 35 farmer carry in the other – switching after 50 feet
Then
Single arm rows with 70# – 3×10