November

11/30/18

Strength
Find heavy front squat with 5 second pause – 231.5

WOD
4 rounds
50 wall ball (20)
50 med ball sit up (20)
Result: 21:31

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11/29/18

WOD
Went to the gym at 5am to workout, but really didn’t feel like it and I completely half-assed the WOD. Not even worth mentioning. I don’t do that very often.
Went back later and did 500mx10 rowing intervals with goal of getting faster each interval.
I went 1:59.6
1:57.4
1:55.5
1:53.8
1:52.0
1:49.8
1:48.3
1:45.5
1:43.7
1:41.8

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11/28/18

Strength
Find heavy 3 rep TnG power snatch: Got 165, only 2 reps at 171

WOD
30-20-10
Back squat (185 taken from ground)
HSPU
Result: 10:37

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11/27/18

WOD
AMRAP3: 10 burpee BJ (24), 10 power snatch (95)
Rest 8 min
AMRAP3: 10 BBJ, 10 deadlift (135)
Rest 8 min
AMRAP3: 10 BBJ, 10 HPC (95)
Result: I forget each round, but I ended up with 142 reps for all 3

Strength
E3MOM15: 10 BS – 195
Then
E2MOM10: 5 BJ over (24), 1 PC (195)

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11/26/18

Rest

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11/25/18

WOD
Bunch of various isolation exercises for open gym. About an hour worth

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11/24/18

WOD
“Abbate” – I used 185 for the power clean and jerks instead of 155
Result: 32:40 – only about 30 seconds slower than exactly 2 years ago, but I used 155 2 years ago.

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11/23/18

WOD
Day after thanksgiving deck of cards
Result: 25:37

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11/22/18

WOD
“Bert”
Result: 45:47

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11/21/18

WOD
Basically active rest

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11/20/18

WOD
A bunch of single unders (100 per round) mixed with calisthenics.

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11/19/18

WOD
EMOM10
Int1: 5 bent over rows (88)
Int2: 5 single leg deadlifts (55# KB per hand)
EMOM10
Int1: 10 jumping squats (95)
Int2: 10 bench press (135)
EMOM10:
Int1: 10 lunges in place holding 45# KB overhead and 2nd in front rack
Int2: 10 lunges other leg

Then a few hours later

EMOM10:
Int1: 10 banded rows
Int2: 10 single leg crossover floor touches
EMOM10:
Int1: 10 banded flies
Int2: 10 jumping squats
EMOM10
Int1: 10 russian step ups
Int2: 10 other leg

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11/18/18

Rest

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11/17/18

WOD
With a partner, this is the work I did
200m run
50 double unders
200m run
50 goblet squat (70)
200m run
50 sit ups
200m run
50 goblet squat (55)
200m run
50 push ups
200m run
50 goblet squat (70)
200m run
100 second plank

Then
Played around with DB KB front rack squats and squat holds

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11/16/18

Strength
Find heavy: clean + FS + jerkx2, drop then do C&J
Got to 215 successfully.
Then
EMOM11: 1 clean and jerk – used 215×8, 220×1, 225×1

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11/15/18

WOD
100 double unders – did them UB!!
50 KBS (55)
25 thrusters (95)
1000m row
25 thrusters
50 KBS
100 double unders
Result: 17:36

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11/14/18

Rest

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11/13/18 – PM

Skill
Muscle up practice – finally got 3 muscle ups without using a false grip
Then
EMOM20
Int1: 2 suicides
Int2: 10 HSPU – did them all UB
Int3: 4 suicides (only got 3 each time)
Int4: 10 pistols

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11/13/18 – AM

Strength
EMOM8: 1 Front Squat @90% – I used 245
Then
E2MOM until failure
1 clean + 1 cluster + 1 clean and jerk
Start at 95# and add 10# (5 per side) each round
I worked up to 205, but couldn’t get the clean in the clean and jerk

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11/12/18

WOD
3 rounds for max reps:
Power clean (155) for 30 seconds, rest 30 seconds
Power clean for 25 seconds, rest 35 seconds
Power clean for 20 seconds, rest 40 seconds
Power clean for 15 seconds, rest 45 seconds
Power clean for 10 seconds, rest 50 seconds
Result: 102 reps

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11/11/18

WOD
30 on/30 off rowing for 20 minutes
Then some random stuff like light bench, strict pull ups, ring rows, strict press and curls

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11/10/18

WOD
Rest

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11/9/18

WOD
Did our boot camp class, lots of high rep, light weight movements

Later tried to find a max push press and boot camp showed…only got 195 and kept failing at 215 which shouldn’t be that heavy.
Then
AMRAP10
10 pull ups
20 stick jumps (24)
40 walking lunge
Result: almost 4 rounds, only positive of this was that all pull ups were UB and fairly easy

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11/8/18

WOD
Rest
Ended up running 3.5 miles….
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11/7/18

WOD
“Dork”
Result: 23:30

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11/6/18

Strength
Find max back squat – only 285…terrible
Then
A bunch of 5 min EMOMs with various snatch work

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11/5/18

WOD
EMOM32
Int1: 10 wall ball (25) + 10 GHD for 4 rounds, then 10 WB (30) + 10 sit ups
Int2: 10 cal row + 10 squats
Int3: 1 deadlift (325 for 2 rounds, 335 for 6)
Int4: 10 box jumps (24) + push ups

A few hours later
EMOM32
Int1: 10 cal row
Int2: 100m run
Int3: 10 cal row
Int4: 1 rope climb

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11/4/18

AMRAP60 – nice and easy
1k row – no faster than a 2:00/500 pace
50 box step overs, steady pace
800m jog
accumulate 1 min deadhang
accumulate 1 min handstand hold
Result: got through the 4th run
Then did some curls for the fun of it!

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11/3/18

Did this twice with 2 different classes
Team of 2
AMRAP30
10 ground to overhead (135)
20 deadlift (135)
40 squat
80 ski jumps over bar
100 devil press (30#)
1k row
Result…in the end both teams got through 2 rounds, so I ended up do all those reps x2 by myself across the 2 classes

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11/2/18

Strength
10×1 push press, did most at 220, did 1 at 225 and almost got 2 at 220

WOD
AMRAP12 with a partner, so rest was in the WOD
3 power cleans (185), 3 box jump overs (24)
9 PC, 9 BJ
15 PC, 15 BJ
21 PC, 21 BJ

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11/1/18

Rest

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