March

This months work

3/31/16

Warm up
2 rounds of 500m row, 15 burpees

WOD
50 wall ball
50 KB snatch (55)
50 air squat
150 DUBs
50 squat
50 snatch
50 WB
Results: 19:44

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3/30/16

Warm up
500m row, 3 rounds of 15 OHS (PVC), 15 hollow rock, 15 jumping jacks

Strength
100 lat pull downs with green band
100 rows with green band

WOD
AMRAP15
5 knees to elbow
10 OHS (95)
1 rope climb
Rest 1 min
Results: 8 rounds

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3/29/16

Warm up
Lots of hip circle work, then 3 rounds of 10-15 leg swings (front/back), 10 OHS with PVC and 5 pop ups

Strength
Take 20 min to find max of the following complex: Power clean + hang clean + 3 front squat
Result: 225 for the entire complex, failed 235 twice for the hang clean

WOD
AMRAP9
8 deadlift (225)
10 pistols
Result: 7+3 – very happy with this because I can confidently say that all pistols were RX. 70 pistols RX in one day has to be a PR for me

Extra
EMOM10
Even: 10 GHD situps
Odd: 10 burpees AFAP

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3/28/16

Rest

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3/27/16

Spent nearly 3 hours cleaning the gym…

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3/26/16

Super sets
Push press and strict pull ups
PP: 5@ 145, 165, 185, 195, 3@ 205
PU: 5, 6, 7, 5, 4

Bench and rows on bench
Bench: 5@ 95, 145, 175, 195, 225, 4@245, 2@ 265
Row: 5@ 95, 125, 145, 165, 185, 195, 4@205

Curls and skull crushers
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3/25/16

16.5
Results: 16:53 – 43 seconds slower than 2014. I think my cardio has taken a hit. Either that or my nutrition. I’m definitely getting slower in my workouts. A minute slower doing Jackie this week and now 43 seconds slower doing this one. Need to work in more aerobic activity – like long runs.
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3/24/16

Rest

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3/23/16

Warm up
2 rounds of 20 jumping jacks, 20 lunges, 20 scap pushups, 20 situps

Strength
EMOM10 – 2 turkish get ups (I did 2 rounds with 70# KB, then 1 with 55# KB and kept that pattern for the 10 minutes)

WOD
EMOM20
Interval 1: 45 sec wall sit
Interval 2: 10 box jumps (36)
Interval 3: 30 sec L-sit on rings (I did my best…)
Interval 4: 10 GHD situps

Extra
Glute bridges with upper back on bench
10 at 135
10 at 185
Then 3×6-7 at 225

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3/22/16

Warm up
3 rounds of 200m run, 5 burpees, 10 squat and 15 scap pullups

WOD
“Jackie”
1000m row
50 thrusters (45)
30 pullups
Result: 9:04 – a full minute slower than my PR. Not sure if my cardio has really gotten that much worse or my legs were tired after yesterday – the thrusters were rough on my legs with such a light weight. My pullups weren’t good, either. Wasn’t a good day..

Extra
EMOM9: snatch waves
Interval 1: 2 at 95
Interval 2: 2 at 115
Interval 3: 2 at 135
I counted misses. Much like Jackie my snatch wasn’t good today.

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3/21/16

Warm up
Hip circle use, some air squats

WOD
10-5-3-1-1-1-3-5-10 Front squat
Results: 165, 205, 225, 255, 275, 285-F, 245×2-F, 225, 195×9-F

In the PM
Bench press: 5 at 135, 225, 245 and 3 at 275. Then 4×5 at 225

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3/20/16

Rest

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3/19/16

16.4

Redid it this morning and broke up my deadlifts into sets of 5 from the start. Around 45 I started to do quick singles. Just slugged through the wall ball. Instead of a damper setting of 8 I had it on 5 and it was MUCH better. Was off the rower 10 seconds faster this morning at 9:58 and was in much better shape aerobically. Was able to get 8 HSPU after resting for about 20 seconds. Went on to get another 6 (with 3-4 no-reps for various reasons). So an improvement of 12 reps and I feel much better with that score.

Then

Minute on, minute off:
100 shoulder to overhead at 135
Immediately followed, same min on/min off pattern of situps
Took me about 17 minutes (that includes the minute rest)

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3/18/16

16.4

Did it this morning and got 167 reps. I finished the row in 10:08 and was GASSED. I just couldn’t move. I missed 3 HSPU because my heels came off of the wall. I am going to do it again and try and do singles on the DL and try to push through more on the HSPU and see if I can get more.

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3/17/16

rest

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3/16/16

WOD
EMOM40
Minute 1: 10 burpees
Minute 2: 8 GHD situps
Minute 3: 10 box jump overs
Minute 4: 2 wall walks
Minute 5: 15 seconds all out on bike

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3/15/16

Warm up
500m row, then some leg swings and lots of air squats with the hip circle

Strength
Find 5RM back squat – 135, 185, 205, 225, 245, 265 all x5 and then 275×2

WOD
30-20-10
Plyo pushup to 45# plates
Situps
Toe taps to 45# plate (l/r=1)
Result: 5:55

Extra
30 sec on/30 sec off on bike for 10 intervals

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3/14/16

Again, no muscle ups. I lost them after Friday. After getting 15+ muscle ups on Friday and doing them fairly easily, I couldn’t get anymore… I was going to do 16.3 in the am, but couldn’t get a muscle up so I waited until the last minute.

In the PM, still couldn’t get them. Finally had to do it and at the 6:15 mark I finally got one in the WOD. I was not happy. Not happy at all. I wish I would have done it on Friday and put up a score and if I wanted to improve, then work on improving.

And to add insult to injury I ripped…while wearing my gymnastic wraps…in 3 places. That’s how many attempts I had..

So pissed.

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3/13/16

Rest

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3/12/16

6x500m rowing intervals with 2 min rest between…and then muscle up attempts. I lost them!

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3/11/16

No 16.3 today. Had to learn how to do a bar muscle up, which I did. Going to practice it over the weekend and tackle 16.3 on Monday.

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3/10/16

Warm up
Shoulder mobility

Strength
5×10 bent over rows – all at 135

WOD
9-6-3
Thruster (155)
Muscle up
Result: 18:18 – did all thrusters UB…and took my sweet time with the muscle ups. I have to think 18 MUs in a WOD is a PR for me. I failed about 5-7 attempts during the WOD.

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3/9/16

Warm up
Hurdles and ladder work to warm up

Strength
15 min to find max C&J: Got 245 fairly easy, for the weight, and cleaned 250, but couldn’t lock out jerk. Ran out of time to try again. Pretty happy with 250 clean early in the morning and after all the wall balls yesterday.

WOD
AMRAP10
60 double unders
30 Russian KB swings (70)
Result: 4+23

Extra
Easy 2k row

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3/8/16

Warm up
General stretching, then a game of “musical wall balls”

Strength
Find 3RM – TnG – power snatch. Result: 155 successfully, failed 165 two times (got 2 reps each attempt, but couldn’t get the 3rd)

WOD
150 wall balls, with EMOM 5 pushups on the wall ball
Result: 8:38 – very happy with this time

Extra
Romanian deadlifts on 45# plate
I think I did 1 set of 7 or 8 at 135 and then 4 sets of about 5 at 225. Wanted to hit my backside after nailing the front with the wall balls.

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3/7/16

16.2 redo
172 reps…1 rep better. Wasn’t sure it was worth the redo…

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3/6/16

Rest

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3/5/16

In teams of 3
Row 100 cal, 50 G2O 135
Row 100 cal, 50 G2O 155
It kept ascending but we didn’t make it past the next 100 cal row

Extra: 20 G2o @185

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3/4/16

16.2

Results: 171 reps. Going to re do on Monday and try not linking any cleans, drop bar every time.
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3/3/16

Warm up
Stretching and more stretching

WOD
4 rounds
100 singles
50 Russian KBS (55)
25 burpees
Result: 18:30

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3/2/16

Warm up
Row 500m, some stretching

WOD
5 rounds
20 jumping squat (45)
200m run
Result: 11:34- I need to run more

Extra
EMOM10 (with breaks on minute 4 and 7): 4 deficit HSPU (thick 45# plates) and 1 muscle up
Then
5 rounds of 10 GHD sit ups and 10 sit ups.

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3/1/16

Warm up
Various dynamic stretches

WOD
5 rounds, for max reps
1 min box step ups
1 min shoulder to overhead (45)
1 min jumping lunges
1 min double unders
1 min rest
Result: 778 reps

Extra
Some muscle up practice and some weighted Chinese planks

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