April

4/30/18

WOD
AMRAP30
400m run
30 jumping pull ups
20 burpees
10 wall ball (30)
5 wall walks
Result: 3+44

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4/29/18

Rest

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4/28/18

WOD
A wide variety of movements mixed with wall sits with a partner – about 25 minutes of moving

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4/27/18

WOD
5 rounds for time of:
400m run
15 thrusters (95)
19:05

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4/26/18 – PM

WOD
AMRAP20
20 sit ups
5 deadlift at increasing weight
95, 135, 185, 225, 275, 315, 345, 355×3 and 345×2, 315×1

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4/26/18 – AM

Strength
5×5 front squat at 215 (about 75% of my max)
Then
Find max behind the neck jerk – almost had 255. Shoulders are tired

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4/25/18

WOD
5 rounds
5 muscle ups
20 burpees
Result: over 25 minutes – too many failed muscle ups

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4/24/18 – PM

Strength
E2MOM10: 30 sec goblet squat hold + 10 goblet squats (55, 72, 72, 88, 72)
Then
WOD
3 rounds
10 front squat (95)
10 push jerk (95)
10 ground to overhead (95) – clean and jerk this time
Result: 4:32
Then
Oly work
Find heavy power snatch + snatch – successfully got 165, didn’t go further
Then
Find max BTN, snatch grip push press – ended at 250, but it was probably a jerk

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4/24/18 – AM

With very little warm up
3 rounds
10 front squat (95)
10 push jerk (95)
10 ground to overhead (95) – I chose to snatch
Result: 4:43

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4/23/18

Mile walk with 70# stone and wearing 20# vest

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4/22/18

WOD
50 DB snatch (50)
40 burpees to 25# plate
30 squats
20 push ups
10 pull ups
Every minute do 8 Russian twists using 25# plate (not at 3, 2, 1 go)
Result: 7:39
then right into 1 mile walk carrying 20# med ball

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4/21/18

WOD
3 rounds, not really for time
725m row
50 wall ball
50 Russian twist with med ball
50 push ups

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4/20/18

Rest

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4/19/18

1:1 work:rest
250m row
5 k2e
1 wall walk
6 sets
Then
5×2 clean with 2 second pause 1in off ground
175×2, 185, 190×2
Then
5×3 front squat with 5 second descent
145×2, 175, 185, 195
Superset with 10 gud
Later in the day
Did the 1:1 row/k2e/ww again

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4/18/18 – PM

4 sets
20 rep bench at 135
Max btn db tricep press with 35
8 reps per arm curl with 35

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4/18/18 – AM

Strength
Find a heavy set of 3 back squat with 5 second pause at bottom
95, 145, 165, 175, 195 – hips still sore from Saturday….

WOD
AMRAP5
10 SDHP (95)
10 burpees over bar
Result: 5+1

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4/17/18

Rest

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4/16/18

I think I need another rest day, took a really long time to feel even remotely loose this morning
WOD
“double Helen”
3 rounds
800m run
42 KBS (55)
24 pull ups
Result: 25:33

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4/15/18

Rest

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4/14/18

Comp – Blarney Stone
WOD 1 is
5 snatch (135)
4 snatch (155)
3 snatch (175)
2 snatch (185)
1 snatch (205)
– couldn’t get 205, struggled with 185, but got both

WOD 2 is
AMRAP6
30 OHS (95), female partner also does 30 at 65
AMRAP rope climbs in remaining time
Rest 1 min
AMRAP6
200m dball carry – remaining time stone over shoulder
-my partner and I started with the dball, it sucked. We got 52 over the shoulder. Then 2 rope climbs – my partner got her first

WOD 3 is
5 rounds
30 sec max cal air bike
30 sec rest
30 sec max cal on rower
30 sec rest
– this was hell. Hell

WOD 4 I did
Elizabeth, but with hang squat cleans with a 75# sandbag
I think I got it done in less than 5 minutes, but not positive

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4/13/18

Rest – comp tomorrow

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4/12/18

WOD
1 mile run
10 rounds of
1 hang power snatch + 1 snatch + 1 OHS (95)
Then 2 rounds
20 HSPU
30 pull ups
Then
1 mile run
Result: 31:20

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4/11/18

Strength
Find a heavy snatch + 3 overhead squats – only got 165, wasn’t feeling it at 5am after all the work yesterday

WOD
‘Isabel’
rest 3 minutes
‘Grace’
Results: 8:29

Extra credit
20 muscle ups not for time

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4/10/18

Strength
Find a heavy high hang snatch – 65, 85, 105, 125, 145 – did sets of 3 at each weight
Then
5 sets of 2 BTN, snatch grip push press + snatch balance + OHS
2 at 165, 1 at 175, 1 failure on snatch balance at 175, failure on snatch balance at 185.

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4/9/18

“Cindy”
Result: 23+28 – Beat my older PR by 3+26 – almost 4 rounds! I’ll take ANY PR!!

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4/8/18

Rowed a “golf” game – essentially 9 rowing sprints of different lengths – none longer than 500m
Then
EMOM12: 6 burpees on 35# DB, final 3 minutes 9 burpees

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4/7/18

Some random stuff…got my heart rate up at the gym for about 20 minutes.

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4/6/18

Body building fun
Slowly get to a heavy set of 5 bench: 95, 135, 185, 215, 225, 235, 245, 255, 260 – stopped because I didn’t have a spotter
Between each set I did 10 bent over, suppinated grip, row with 135
Then
I did 10 standing upright rows with 75 super set with 10 shoulder flies with 20# DB for 5 sets
Then
I did 20 banded tricep pull downs superset with 10 DB curls (30#) for 4 sets

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4/5/18

In a 2 hour span
EMOM11: 6 front rack lunges – 3 minutes at 135, 8 at 155
Then
AMRAP15
100m run
50 air squats
Result: 6+1
Then
Every 45 seconds, for 12 minutes, 1 power clean and power jerk
A few rounds at 185, then a few at 195, a few more at 205 and the last 4 or so at 215
Then
Some hurdle work
Then
4×10 weighted hip extension, first set with empty bar, 2 sets with 55# and last set with 55, but only 7 reps.

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4/4/18

Rest

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4/3/18 – PM

Strength
Every 45 seconds for 12 minutes: 1 snatch at 80%+ – was complete shit. Couldn’t even hit 145 reliably. I just stopped after about the 9 minute mark
Then
5 sets of 2 back squats at 245 + 5 hurdles
Then
100 Russian twists with 15# plate

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4/3/18 – AM

Strength
5×5 deadlift with a 3 second pause at top and 3 second descent
2 sets at 225, 2 at 245 and 1 at 265

WOD
AMRAP7
15 cal row
15 push ups
Results: 184 reps

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4/2/18

WOD
3 rounds of DT (135)
20 C2B pull ups
2 rounds of DT (155)
20 C2B pull ups
1 round of DT (185)
20 C2B pull ups
Result: with a 20 minute cap I finished 15 of the C2B pull ups in the final round. 5 reps short of finishing.

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4/1/18

Happy Easter!!
Rest day – eating jelly beans

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