January

1/31/17

Still sore, but needed to do something
The “something” consisted of some rack pulls, light strict presses, light RDL’s, farmer carries, lots of curls for the girls and some GHD sit ups.

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1/30/17

So, so sore…resting

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1/29/17

Warm up
Rowling

WOD
To “celebrate” my birthday with my gym
Six rounds for time of:
50 Squats
25 Ring dips (must perform a muscle up to do the ring dips)
Result: 21:40? Maybe. Rounds 4-6 I only did a max set of ring dips after a muscle up, then finished the dips on a dip bar

Rest 10 minutes to have a beer

10 rounds for time of:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees (to a 12inch target to be RX)
Rest 30 seconds
Result: 36-37 minutes? I don’t know. I was miserable. The shot of Maker’s Mark before both WODs then the 2nd shot in between made this terrible.

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1/28/17

Warm up
Slowly added weight to each of the movements for Linda

WOD
Linda
10-1 in reps of
Deadlift (315)
Bench (205)
Clean (155)
Result: 30:40 – PR

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1/27/17

Warm up
500m row, stretching and 20 squat therapy

Strength
Find 3RM deadlift in 15 min: I did 305×3 and 315×2 and didn’t have time to try again

WOD
AMRAP8
5 power clean (155)
1 evil wheel
5 shoulder to overhead (155 – I did BTN snatch grip push press)
1 OHS (155)
Result: 6+5

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1/26/17

Rest

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1/25/17

Warm up
Stretching

Strength
Take 10 min to find max back squat: 295, was going to try to make it an even 300, but ran out of time
Rest 2 min
E2MOM10: 5 back squat at 80% of above: I used 235
Rest 2 min
E2MOM10: 5 back squat at 60% of above: I used 175

WOD
3 rounds
50 singles
25 toe taps to 45# plate
5 burpees to plate
Result: 2:13

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1/24/17

Warm up
3 rounds of 5 inch worms, 10 sprawls, 15 pulse HSPU, 20 mountain climbers

WOD
12.3
AMRAP18
15 box jumps (24) – I did step ups
12 S2O (115)
9 T2B
Result: 8+27

Extra
Bench: 115×10, 135×10, 155×10, 175×9, 195×5, 215×4 and my shoulders/chest are spent!

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1/23/17

Snatch: 60%x3, 70%x3, 80%x3, 85%x2, 90%x1, 95%x1, 80%x2, 85%x1
Result: 115×3, 135×3, 155×3, 160×2, 170×1, 180×1, 155×2, 160×1
C&J: 60% x (3+1), 70% x (3+1), 80% x (3+1), 85% x (3+1), 90% x (2+1), 95%x1, 80%x1, 85%x1
Result: 140 (3+1), 165 (3+1),  190 (3+1), 200 (3+1), 210 (2+1), 225 (2+1), 190×1, 200×1
OHS 3×3: 135, 155, 175, 185, 190, 195, 200, 205, 210, 215×1, 225×1 (PR)
Strict press 2×20: 95, 115×17
3 sets max rep GHD while holding med ball:

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1/21-22/17

Rest

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1/20/17

Warm up

WOD
20 Sit ups
50 double unders
5 hang snatch (65/35)
20 sit ups
50 double unders
5 hang snatch (95/65)
20 sit ups
50 double unders
5 hang snatch (135/95)
20 sit ups
50 double unders
5 hang snatch (165/115)
Result:

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1/19/17

Warm up
Stretching, mobility

WOD
21-15-9
Front squat (135)
Pull up
Superman (hold for 2 seconds)
Result: 9:21

Strength
3×10 narrow grip OHS, bar only
Find max snatch with 3 second hold in catch
Result: Got to 155 and the snatch felt good, but I started feeling light headed and really drained. I tried 165 and it definitely wasn’t there – so I pulled the plug on the rest of the night.
Find max Power clean – clean – front squat – split jerk
Result:
Find 3 rep max power jerk
Result:
Back weighted Russian step ups – 5×5
Result:

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1/18/17

Strength
EMOM20
Min1: 5 seated single arm press with 55# KB (moved to 7 reps per arm in round 3)
Min2: 5 strict HSPU
Min3: 10 single arm rows – 88# KB
Min4: 5 strict pull ups

WOD
50 burpee box step overs with 50# DBs
Result: 11:04

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1/17/17

Strength
Find heavy 3 rep jerk with a 2 second hold at the top
Result: worked up to 215 and stopped. Still feeling fatigued from last night and didn’t feel like pushing further

WOD
13.2
5 shoulder to overhead – supposed to be 115, but I used 135
10 deadlift – supposed to be 115, but I used 135
15 box jumps (step ups are allowed, so I did step ups)
Result: 7+32. I got 7+10 in 2013 in a comp environment at 115#. I’ll take the 22 rep improvement at 5am with a heavier weight.

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1/16/17

Snatch balance: 3×3 – heavy
Result: I did 45, 75, 105, 125, 145, 165, 175, 185, 195
Snatch: 60%x4, 70%x4, 80%x4, 85%x3, 80%x4, 85%x2
Result: 115×4, 135×4, 150×4, 160×3, 150×4, 160×2
Jerk balance: 10×2 – medium
Result: used 135 across
Clean and jerk: 60% x (4+1), 70% x (4+1), 80% x (3+1), 85%x3+1, 80% x (3+1), 85% x (2+1)
Result: 145x(4+1), 170x(4+1), 190x(3+1), 205x(3+1), 190x(3+1), 205x(2+1)
100 flutter kicks holding med ball above head – off of ground

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1/15/17

Rest

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1/14/17

WOD
200m run
10 stone to shoulder (115)
400m run
20 stone to shoulder
800m run
20 stone to shoulder
400m run
10 stone to shoulder
200m run
Result: 26:30

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1/13/17

Strength
E2MOM10: 10 reverse lunges off of a 45# plate – 5 per leg
Result: 75, 105, 135, 165 and 195 (195 was very tough)

WOD
500m row
rest 2 min
50 wall ball
Result: 5:17 – did all WB unbroken

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1/12/17

WOD
With the class and a partner:
5 rounds each of
5 hang power snatch (135)
5 box jumps (36)
5 hang power clean (135)
5 burpees over the bar
Result: 15:23 – this was absolutely terrible. We did it after the row. The
Then
Partner 3k row – I had to pull under a 1:31 pace to stay on the rower. Took us about 13 minutes with transitions. I could only row a few hundred meters at a time at that pace.

Then

Barbell class
Snatch: find max with 3 second pause at knee. Then do 3×3 at 80% of that weight (after class all I could muster was 125 with the pause and then did 3×3 at 95#)
Clean grip deadlift: 5×5 at 125% (I worked up to 305 and maybe did 4×4 at 305)
Squats – back squats with bands, 3×5 – heavy (I used 185 in weight)
Seated, weighted high box jumps: 5×5 (I used 55# in weight to about 26-27 inch box height)
3 rounds max effort Chinese planks – with weight

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1/11/17

Warm up
Some scap/shoulder work and then a bit of rowing

WOD
5 rounds – not really for time
500m row
10 bench press (235)
2 muscle ups
Result: took me just a bit over 30 minutes

Then

5 rounds max L-sit holds on parralettes.

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1/10/17

Rest

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1/9/17

Going to be a busy night:
First I am getting dunked in the BF Truck at 3:30
Then I coach CF Kids from 4-4:30
Then I will do the 4:30 class which will be:

WOD
EMOM32
Min 1: 10 thrusters (95)
Min 2: 10 OHS (50# DBs in each hand)
Min 3: 10 bar facing burpees
Min 4: 4 TGU (50# DB)

I didn’t do remotely close to all of the above

Then

Barbell class
Snatch: 60%x1, 70%x1, 80%x1, 85%x1, 90%x1, 80% x 3 x 3
My numbers: 115×1, 135×1, 150×1, 160×1, 170×1, 150x3x3
Clean and Jerk: 60% x (1+1), 70% x (1+1), 80% x (1+1), 85% x (1+1), 90% x (1+1), 80% x (3+1) x 3
My numbers: 145×1, 170×1, 195×1, 210×1, 220×1, 195x (3+1) x3
Front squat 5×5 with 1st working set heavy
My weights used: 185, 205, 224×3
Then super set 5 rounds of 10 weighted hip extension, 10 GHD sit ups. I’ll probably use 25# for the hip extensions

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1/8/17

Attending the “Movement Fix” workshop today. Hope to learn a lot.

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1/7/17

We are doing an intra-gym comp today. Our gym vs another – or more like WITH. So I will be doing a lot of deadlifts, wall balls, burpees, rowing for cal, pull ups, OHS, T2B, box jumps and some S2O. Oh, and it will be a ton of fun.

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1/6/17

Warm up: EMOM10: Even – 3 wall walks, odd – 1o burpees

WOD
With a partner – my reps only below, approximately
5 man makers (all with a 50# dumbbell)
Maybe 20 chin up and pull ups with DB
5 man makers
Probably 60’ish goblet squats
5 man makers
Probably 65-70 strict press
6 man makers
About 30 thrusters
5 man makers
Took us 34 minutes to complete all work

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1/5/17

Warm up: Lots of stretching and shoulder work with a band. Slowly warmed up to clean and jerks.

I did the 5:30 class – modified, before doing barbell club

5:30 class

Strength
Was supposed to find max clean and jerk, but worked up to 205 and did a few reps there

WOD
AMRAP5
20 power clean and jerks (135)
max rep muscle ups
Result: I finished the power clean and jerks in 1:26 and got 7 muscle ups – wasn’t pushing really hard
Rest 5 min
AMRAP5
20 clusters (135)
max meter row
Result: 404 meters – again, wasn’t pushing too hard since I was doing barbell at 6:30

Barbell

Find max snatch: 185 (I’ll take that considering how sore I have been and 185 felt really good)
Find max clean and jerk: 235 (again, happy with that)
Find max box jump: 43 inches – ties a PR

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1/4/17

Warm up: Legs are sore, all upper body today. Used a light band to warm up the shoulders/scapula

Strength
Bench and single arm bent over row super set
Warm up
Bench: 10@45, 10@135, 5@225
Bent over row: 10 per arm @35, 10 per arm @55, 10 per arm @72
Working sets
Bench: 5@245, 8@245, 7@245
Row: 3×10 per arm at 88#

Strict behind the neck press and strict pull ups
Warm up
BTN: 10@45, 10@95, 7@115
Pull ups: 4 after each set
Working sets
BTN: 3×5 @135
Pull ups: 2×5 and last set was 7 reps

Then
3×10 per arm curls: 25, 35, 45# DB
Behind the neck tricep press: 3×10 @40, 45, 50

Then
5×10 GHD sit up to parallel
5×10 good morning with empty bar
Then
3 sets max effort swimmers with PVC

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1/3/17

Warm up: A 10 min tabata style warm up

Strength
Find max BS – got 275 and then failed 295. My legs are tired/sore from yesterday, which is a weak excuse – I need to squat heavy and for volume more often

WOD
AMRAP5
5 burpees to a 45# plate
5 plate ground to overhead
Result: 10+2

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1/2/17

With 3 others:
(only my work)
400m run
About 200 double unders
About 125 squats
About 150 push ups
About 100 situps
500m row
6 cleans at 225

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1/1/17

Rest

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