February

2/28/18

Strength
EMOM: 3 power snatch. Start at 95 and add #10 each minute
I went 95, 115, 135, 145, 155, 165, 175, 185, 195, 205, 215, 225, 235 -F
Then
I was supposed to do: 30 power cleans for time at 225, with 5 HSPU every minute…but that went to hell after about 5 minutes and I sort of just quit…It was bad.

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2/27/18 – PM

Strength
Snatch: 70%x3, 80%x2, 90%x1, 75%x3, 85%x2, 95%x1
145×3, 165×2, 185, 155×3, 175×2, 195×1 – very happy – all successful lifts on first attempt except 195 – I got that on my 3rd attempt
Then
Find heavy snatch balance in 10 minutes – 195, failed 205 twice

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2/27/18 – AM

WOD
1000m row
90 sit ups
800m row
70 sit ups
600m row
50 sit ups
400m row
30 sit ups
200m row
10 sit ups
Results: 22:36

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2/26/18

WOD
1000m row
90 air squats
80 S2O (45)
70 air squats
60 S2O (75)
50 air squats
40 S2O (95)
30 air squats
20 S2O (115)
10 air squats
Results: 22:05

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2/25/18

Strength
5×5 double overhand deadlift with fat bar 280 (only 2 reps double overhead each set of 5, grip couldn’t hold)
Then
6 rounds superset
3 deadlifts with farmer handles + farmer carry across gym, AHAP (140# in weight per handle)
15 fast bench press (145)

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2/24/18

Rest

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2/23/18

WOD
18.1
288 reps. Broke up the T2B into sets of 4 from the very beginning. If I were to redo I wouldn’t break them up until I needed.

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2/22/18

Strength
C&J: 65%x3, 75%x2, 85%x1, 70%x3, 80%x2, 90%x1
165×3, 185×2, 215×1, 175×3, 200×2, 225×1 – no fails! Good night!
Then
FS 5×5 @80% of 1RM (225) – couldn’t do 5×5, did 5×4
Then
200 flutter kicks – didn’t do these because 18.1 tomorrow

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2/21/18

WOD
1000m row
3 rounds
10 power snatch (95)
15 box jumps (24)
20 squats hugging 30# med ball
1000m row
Result: 17:30

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2/20/18 – PM

No 4:30 class so I benched. With slingshot
Sets of 5: 95, 145, 195, 215, 245, 265, 285, 295
Set’s of 4: 315x 3 sets
Then 3 sets 9 at 245
Strength
Snatch: 65%x3, 75%x2, 85%x1, 70%x3, 80%x2, 90%x1
135×3, 155×2, 175×1, 145×3, 165×2, 185×1
Then
OHS 5×5 @80% of 1RM (180)
Was only able to get 3, 4, 5, 3, 5 & 4 reps (did an extra set in an attempt to get another set of 5)
Then
100 sit ups

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2/20/18 – AM

Strength
Take about 10 minutes each to find
Heavy front squat: 255, failed 265×2
Heavy sumo deadlift: 335, failed 345×2
Heavy weighted pull up: 95 (PR!!), failed 100, almost had it

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2/19/18

Finally a rest day – nothing today. Nothing

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2/18/18

Strength
5×5 deadlift, double overhand, fat bar: 275
Then, not for time, rotating between for 3 rounds
100m farmer carry: 90# per handle
100m overhead carry: 135# with fat bar
100m carry with heavy bag, hugging

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2/17/18

WOD
“Hildy”
100 cal row
75 thruster (45)
50 pull ups
75 wall ball (20)
100 cal row
Wearing a 20# vest
Result: 32:15

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2/16/18

WOD
Every 4 minutes for 8 total rounds
20 wall ball (20)
15 Russian KBS (70)
10 power cleans (95)
Shortest rounds were the first 3-4 at about 1:45, longest round was the last at about 2:45

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2/15/18

Strength
Clean and jerk: 60%x3, 70%x2, 80%x1, 65%x3, 75%x2, 85%x1
Without any misses! 155×3, 175×2, 200×1, 165×3, 190×2, 215×1
Then
Front rack sotts presses in sets of 3: 45, 65, 85, 105, 115
Then 200 flutter kicks

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2/14/18

WOD
Pre-WOD, in team of 2, complete 50 man makers, alternating reps (50# DBs)
Then
5 rounds each, alternating rounds
About 30 feet walking lunge with 2 55# KB in front rack
10 pull ups

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2/13/18

Strength
Snatch – 60%x3, 70%x2, 80%x1, 65%x3, 75%x2, 85%x1
No fails, which is good for me: 125×3, 145×2, 160×1, 145×3, 150×2, 175×1
Then snatch balance – only 10 min to find max. Hit 195 and failed 205. 195 felt perfect and easy. Would have liked to try 205 again but ran out of time.

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2/12/18

WOD
13.1 re-test….with no warm up. Wonder if I could have done better with a warm up. Felt the “iron” taste in the back of my throat early in the WOD. Wonder if that was an indication that I would do poorly or if I was dehydrated some. Was really thirsty after the WOD, that was unusual. Or maybe these are just excuses…
40 burpees to 6 inch target
30 power snatches (75)
30 burps to target
30 power snatches (135)
20 burps to target
30 power snatches (165)
Result: 150 reps – had about 5 seconds to try one snatch at 165 and couldn’t get the energy to do so. That is 4 reps worse (4 successful snatches at 165) in Feb 2016.

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2/11/18

Strength
1a. 3 rounds suitcase carry – AHAP (1×125#, 3×165#)
1b. 10 bent over rows – 72# KB across
Then
2a. 3 rounds farmers carry – 175# each handle
2b. 18-20 reps banded pull aparts
Then
3a. 3 rounds 10 shrugs – 175# per arm
3b. 12 strict KB press – 55# per hand
Then
4a. 3 rounds curl drop sets using 35, 25, 15# DB
4b. max rep dip on dip bar

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2/10/18

WOD
5 rounds, not really pushing for time
10 floor press (185)
10 strict pull ups
20 thrusters (trying to do in as few sets as possible each round – 95)

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2/9/18

Rest

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2/8/18

WOD
250m row
50 sit ups
250m row
40 t2b
250m row
30 evil wheels
250m row
20 K2E
250m row
10 hollow rocks
250m row
Result: 19:08, but was still full from chipotle earlier.
Then some carries, 200m each
Suitcase with 88# KB
Single arm Front rack with 35# KB
Single arm overhead with 20# medball

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2/7/18

WOD
10-8-6-4-2
deadlift (315), bench press (225)
12-10-8-6-4
deadlift (275), bench press (185)
14-12-10-8-6
deadlift (225), bench press (135)
Result: 43:30 grueling minutes. The deadlifts took me forever – I would guess at least 35 minutes of the 43 total. The bench press wasn’t UB, but never more than 2 sets with a very short rest between sets.

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2/6/18

WOD
With a partner I did about
2500m worth of rowing in 500m increments
I alternated with my partner and did about 110 Russian KBS (55) and 140 or so HPC ranging in weight from 95-65 pounds.

Strength
Snatch – 2 at each weight: 95, 125, 135, 145, 155, 165
Then
5×5 OHS at 165
Then
100 sit ups

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2/5/18

Rest

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2/4/18

Strength
5×5 deadlift with double overhand grip and fat bar: used 265
Then
5×5 glute bridge using 235

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2/3/18

Comp day
First WOD was basically 8 minutes of alternating 20 cal row and 20-22 box step overs holding a 60# sandbag. Rest 1 min, 10 burpees finishing with sandbag overhead AFAP, rest a few minutes, repeat for 10 burpees.
Later
Find max HPC+FS+Thruster – got 215, failed 220 twice
Later
30 DB snatch (50)
20 PC (155)
10 BBJO
20 Pullups
30 WB
Finished in 7:25

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2/2/18

WOD
Tabata burpees
Rest 2 min in which I did 4 TGU (55)
Tabata wall ball
2 min to do 4 TGU
Tabata HPC (95)
2 min to do 4 TGU
Tabata floor press (95)
2 min to do 4 TGU
Result: 284 reps? I think

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2/1/18

Strength
Take about 15 minutes to find heavy 2 rep split jerk: 220
Then
8 minutes to find heavy clean: 225, failed 235
Then
AMRAP5 at about 80% of power cleans: 40 at 170

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