November

11/30/16

Strength
In 10 min find max hang snatch with 3 second pause at knee: 155

WOD
EMOM12
Even: 20 second hang from bar
Odd: 20 second L-Sit
EMOM8: 100m sprint

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11/29/16

Rest day

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11/28/16

Warm up
Stretching and mobility

WOD
EMOM20 – EMOM16
Odd: 2 muscle ups – try to do them unbroken (actually got all but 3 rounds unbroken – good day for me)
Even: 15 hollow rocks 10 hollow rocks

10 min and 10 min only to find 5 rep max deadlift – 315

10 min to find max snatch, then – 175
EMOM5: 2 at 80% of max just found – 140

10 min to find max clean, then – 225
EMOM5: 2 at 80% of max just found – 190

EMOM10: 5 push jerks at a tough weight – 185, didn’t get all 5 reps each round

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11/27/16

Rest day – not doing a damn thing

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11/26/16

At 7am
“Running Annie”
500m run
50 double unders
50 sit ups
400m run
40 dubs
40 sit ups
300, 30, 30
200, 20, 20
100, 10, 10
Result: 19:33 – I’m a terrible runner

Then

At 11am a boot camp at Two22 – which will be a lot of interval stuff, I assume

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11/25/16

A whole bunch of reps. Basically an hour straight of “deck of cards” with two times the reps. It was terrible.

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11/24/16

Warm up
A “running” type of warm up

WOD
“Abbate”
1 mile run
21 ground to overhead (155)
800m run
21 ground to overhead
1 mile run
Result: 32:13

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11/23/16

Warm up
Not a lot, just some stretching

Skill
Took 10 minutes to work on parallette HSPU

WOD
400m run
30 pull ups
30 thruster (95)
30 push ups
30 front squat (135)
30 HSPU
30 deadlift (185)
run 400m
Result: 23:13

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11/22/16

Warm up
Tabata jump rope, then some empty bar work

Skill/Strength
EMOM5 – high hang clean, hang clean, clean: 95, 145×2, 185, 205
Then
Find max of – power clean, 2 front squat, jerk: 135, 185, 205, 225, 235 – failed jerk

WOD
10, 9, 8, 7…3, 2, 1, 10 of
Pendlay rows: 165
KBS: 70
Result: 11:23

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11/21/16

EMOM45
Min 1: 25 OHS with empty bar
Min 2: 10 V-Ups
Min 3: 1 suicide (2, 4, 6 mats) + 10 push ups
Min 4: 10 hollow rocks + 10 supermans
Min 5: 1 heavy power clean (I used 225 for 2 rounds and then 230 for the remainder)

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11/19/16 – 11/20/16

Rest

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11/18/16 – later

Strength
A1 – work to a heavy 5 rep bench press, rest 20 seconds
A2 – AMRAP strict pull ups, rest 20 seconds
A3 – 10 GHD sit ups, but only to parallel – not full ROM, rest 2 min
Result: 45, 95, 145, 195, 245, 265×3, 265, 275 for bench. About 6 or 7 pull ups each time. I think did a drop set of bench at 245, 195, 145, 95, 45

Then since I had some time still
3 sets of “21’s” with bar only
5×10 hip extensions

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11/18/16

Strength
3×3 overhead squat with 3 second pause at bottom
Result: 175×3, 195×2, 195×1 – thought for sure I could get 195 for 3…Still pretty happy considering how bad my back felt just 2 days ago.

WOD
With a partner
AMRAP8
Wheel barrow down and back in gym followed by 20 pushups and 20 squats – then switch
Immediately into AMRAP4
Toe taps to 45# plate
Result: We got 4 rounds plus 1 wheel barrow and 345 toe taps
I’m coaching tonight and I’ll probably end up doing this again if numbers are odd in class

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11/17/16

Back actually felt pretty good all day yesterday so…why not?

Strength
Find 5 rep max press while sitting on the floor: I got 155 for 5 and then 165 for 4.

WOD
AMRAP10
50 front rack lunges (135)
Burpees over the bar in remaining time – score is burpees
Result: 67

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11/16/16

Gave this a “go” today despite my back not being all that great (stiff) for the past few days.

WOD
1000m row buy in
3 rounds
10 deadlift (275)
3 muscle ups
Result: On my very last deadlift I felt my back give, so I stopped. Up until that point there was no pain, just felt weak and tired. I’m typing this about 2 hours after it happened and the back isn’t any worse than it was yesterday. I will probably give tomorrow’s workout a try and take it easy.

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11/15/16

Rest.

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11/14/16

Warm up
Stretching and then Burgener

Snatch
10 min to find max 3 rep snatch grip deadlift:275, 295f
10 min to find max snatch high pull + snatch: 155, 175f

Clean
10 minutes to find max 5 rep clean: 205

Extra
A1. 5 body weight squats (215), rest 20 seconds
A2. 5 hurdles –  rest 20 seconds
A3. 10 strict chin ups, rest 2 minutes
Repeat 5 times

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11/13/16

Rest…I need it.

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11/12/16

Warm up
Not much…should have done more

WOD
“Kalsu”
100 thrusters (135)
Every minute, including at the start, 5 burpees
Result: It was capped at 25 and I got 82 thrusters in that time. I finished my last 18 thrusters after the WOD…after I laid on the floor for a few minutes.

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11/11/16

Warm up
About 15 minutes of stretching followed by several “bear complexes” with an empty bar

Strength
Take 20 minutes to get a heavy set of 5 box squat
I sat on a 12 inch box and did sets of 5 at 45, 135, 185, 205, 225, 245 and 4 and 255

WOD
3 rounds of
15 wall ball (30)
15 power clean and jerk (165)
Result: 11:40

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11/10/16

Strength
Take 15 minutes to find max snatch off of plates. I stood on 35# plates and it was different. I got 155 and failed 175. I tried 175 off of the plates and got it on my first try. Happy about that.

WOD
With a parnter
AMRAP10
1 person rows 250m while the other does double unders. Score is number of double unders
We got 436 DUBs

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11/9/16 – PM

Bench: 6-8@ 45, 95, 145, 195, 5@245, 3@265, 3@285, then drop set: 265×5, 245×2, 195×5, 145×12

100m farmer carry at 95#

Bent over single arm row: 10@55 then 3 set of 10 at 70

100m farer carry

Skull crushers: 2×10 at 95, 7@ 95

100m farmer carry

3×10 isolation curls 30#

100m farmer carry

Lots of mobility using a barbell

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11/9/16

Warm up
Various stretches and static holds

WOD
AMRAP5 @75%
10 burpee box jumps (24)
10 shoulder to overhead (95)
Rest 3 min
AMRAP5 @85%
10 burpee box jumps (24)
10 shoulder to overhead (95)
Rest 3 min
AMRAP5 all out
10 burpee box jumps (24)
10 shoulder to overhead (95)
Result: 62, 70 and 65 reps. That third round was brutal – not enough recovery between AMRAPs.

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11/8/16

Warm up
5oom row + 3 rounds of Cindy

Strength
Take about 10 minutes to find a heavy 3 rep back squat. Then back off and do AMRAP for 2 sets.
Result: I got to 265 but since it was only about 10 hours since I did the barbell stuff from yesterday (7pm last night to 5am today) I stopped. I did AMRAP at 225 and got 9 reps for both sets.

WOD
21-15-9
Med ball cleans
Pull ups
Result: 4:44 – and was super excited to get all 21 pull ups in the first round unbroken

Extra
Some abs work with weight

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11/7/16

Warm up
Burgener

Strength
15 min to Find max of hang snatch, snatch, 3 OHS
Result: 165, failed 175 but it felt really good
15 min to Find max of clean, press, push press, push jerk, jerk
Result: 195, then went 215 without the strict press
Find max halt front squat: 235

5 round of 10 hip extension holding 35# and 10 sit ups

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11/6/16

Rest
Decided to do the brewery boot camp instead. I can rest when I die.

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11/5/16

Warm up
Stretching/mobility then 10 reps of the following: PVC thruster, strict pull ups, PVC clean and jerk, squat, PVC deadlift, strict HSPU, PVC power snatch, PVC OHS

WOD
11-8-5 of
Thurster (135)
Strict pull up
400m run
15 cluster (135)
400m run
11-8-5 of
Deadlift (225)
Strict HSPU
400m run
15 power snatch (135)
Result: 27:11 – Actually pretty happy with this, felt pretty good, even the strict HSPU -although they weren’t all to full depth.

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11/4/16

Warm up
Lots of mobility and stretching

Strength
Worked up to 3×6 at 235 for snatch grip deficit deadlifts

Skill
EMOM5: 3 high hang snatch with empty bar

WOD
9-6-3
Snatch (165)
Box Jump (36)
Result: 11:21 – had 6 or more no reps on the snatch. Even with that, very happy as my knee and back felt great. Knee felt perfectly fine.

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11/3/16

WOD
“Barbara”
5 rounds of
20 pull ups
30 push ups
40 sit ups
50 squats
3 min rest
Results: 36:04

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11/2/16

Rest

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11/1/16

Warm up
3 rounds of 5 pull ups, 10 good mornings, 15 thrusters. Then some stretching. And I continued to stretch between back squat efforts in an attempt to loosen up my back

Strength
Take 20 min to find max back squat – only got 275. Felt my back and failed at 285.

WOD
EMOM3: 4 turkish get ups (35#)
Then
3 rounds of
6 TGU (55)
18 KBS
Result: 6:19
Then
3 rounds of
30 second hang from bar
30 second couch stretch (30 per leg)

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