October

10/31/17

WOD
Partner WOD with rowing, FS, DB snatch and sit ups
Result: In the AM it took about 27 minutes? I think. I forgot to look.

********

10/30/17

Strength
10-5-3-1-1-1-3-5-10 back squat
10 at 45, 135, 185, 225
5 at 245
3 at 270
285, 295 for 1, 305 fail
2 at 280
4 at 265
9 at 245
Then
EMOM5 – pull ups – did my first 2 sets UB C2B

********

10/29/17

WOD
5 rounds
250m row
20 wall ball (20# 1st round, 25 rest)
20 KBS (55)

********

10/27/17

WOD
Front squats, sets of 3 – every 2 minutes
Then
Some partner workouts for fun with Maggie for Halloween party at the gym

********

10/26/17

WOD
Death by burpees
Alternate rounds – burpees 1 round, 30 second plank other, increasing burpees by 2 – went for 20 minutes so ended with 20 burpees last minute
Then
In the afternoon: deadlifts, every 2 minutes. Went for about 25 minutes for lots of reps

********

10/25/17

WOD
AMRAP20 – alt rounds with partner
100m run
5 BJ (24)
Result: 27+1, second time in the afternoon – 30 rounds.

********

10/24/17 – PM

Strength
Several sets of snatch + snatch balance + OHS at 135
Then
5×5 push press – super set 10 sit ups (155, 165, 175, 185×2)
Then
5×5 bench – super set 10 deadbugs (245, 265×2, 275, 295 – all with slingshot)

********

10/24/17 – AM

WOD
In a team of 2
Each row 500m
Then 100 total wall balls (30# – I did about half)
100 total KBS (88 – did about half)
Run 400m
Result: 18:15

********

10/23/17

WOD
In a team of 2
100 pull ups (we alternated sets of 5)
20 deadlifts (135) (we did a set of 10 each)
100 push ups (alt sets of 10)
20 deadlifts
100 sit ups (sets of 10)
20 deadlifts
100 squats (sets of 10)
Result: 11:50

Then

In a team of 4, 1 person working at a time
4 min max power clean (110?)
right into 4 min max HSPU (80?)

********

10/22/17

45 min EMOM after week off, vacation and less than idea eating. I did NOT complete all the reps…I felt like I had a week off
Min1: 200m row
Min2: 5 UB G2O (135)
Min3: 100m sprint
Min4: 10 wall ball (30)
Min5: 10 bar facing burpees

********

10/16-21/17

Rest – an entire week off!

********

10/15/17

WOD
3×10 bench: 225, 245, 225
3 sets max effort DB bench with 50#: 23, 21, 28
3 sets max rep ring dips: 10,11,15
3×10 skull crushers: 65 across
100 banded seated rows
100 banded pull downs
3×10 single arm bent over rows (88# KB)
3×10 bent over rear flies
3 sets of 21’s
100 sit ups

********

10/14/17

WOD
A bunch of stuff with a partner – about 26 minutes worth of stuff

********

10/13/17

Rest

********

10/12/17

Strength
5×5 strict press with 3 sec eccentric
145 for 2, 155 for 2, 145 for 1

WOD
AMRAP10
5 front squat (185)
200m run
Result: 4 rounds – legs are concrete. Need a rest day
********

10/11/17

Skill
15 minutes of handstand practice

WOD
Tabata single unders
1 min rest
Tabata ski jumps
1 min rest
Tabata single unders
********

10/10/17 – PM

Strength
10 minute to find max high hang snatch
Then
5×5 glute bridge: 270 for 4 sets
Then
3×10 per arm single arm DB press while kneeling: 35 as a warm up for Sotts
Then
5×5 sotts press: worked up to 95
then
3×10 weighted back extension: used 55 for all 3 sets
********

10/10/17 – AM

Strength
3×5 back squat 31×0 at 80%
I worked up to 245×5, 245×4, 245×3…then 225×3

WOD
Death by push ups – increasing by 2
Result: completed the round of 26, minute 12. Then only got about 7 in minute 13 – that was about 260 push ups…
********

10/9/17

WOD
“Mary”
Result: 9+2 for a PR!
********

10/8/17

WOD
About 1 round every 1:40 or so, for 5 rounds
10 alternating DB sntach (50)
10 box jump overs (24)
Rest about 5 minutes
Take 5 minutes to find max hang snatch (only got 180…)
Then
Some muscle up practice
********

10/7/17

Strength
Bench: worked up to 265x4x3

WOD
Every 3:00 for 5 rounds
5 power snatch (145)
10 pull ups
100m run
********

10/6/17

Rest
********

10/5/17

Skill: muscle ups practice

WOD
10 hill sprints
EMOM5: 100m Sprint
E2MOM: 200m sprint
**********

10/4/17

Strength
Find heavy clean and jerk: 235

WOD
Grace at 205#: 10:40
***********

10/3/17 – PM

Strength
Take 15 min to find max snatch pull + snatch high pull + snatch
Result
5×5 sotts press
Result:
3×10 hip extensions with empty bar on back

************

10/3/17 – AM

Strength
10 alternating front rack lunges (135 for 1 rd, 165 for rest)

WOD
50-40-30-20-10 sit ups
15 burpees to target after each round of sit ups
Result: 10:24

************

10/2/17

Rest

************

10/1/17

WOD
Lots of work…
In teams of 2:
0:00-3:00: 1 person hold 95# in front rack, other does burpees to target (52 reps)
3:00-6:00: 1 person holds top of dip, other does pull ups (79 reps?)
6:00-9:00: 1 person dead hang, other S2O (95): (52 reps?)
Rest a bit
In 10 minutes
Accumulate 60 burpees over rower, can only do burpees when other is doing double unders. Then max rep wall balls and cal row – can only row when other partner is doing WB
I think we got 150something total WB and row
Rest a bit
800m farmer carry, when you drop do 10 push ups, alternate carrying
Then, no more partner
5 deadlift every minute – ascending weight
135, 185, 205, 245, 275, 315 and 1 rep at 345.

************

Advertisements