April

4/30/19

Strength
5×10 DL at 230, rest 90 between sets
Then
EMOM15 – 1 clean and jerk – building
135, 145, 155, 165, 175, 185, 190, 195, 200, 205, 210, 215, 220, 225-f jerk
Then
EMOM15 – 1 snatch – building
95, 105, 115, 125, 135, 145, 155, 165, 170-f, 170, 175, 185-f, 185-f

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4/29/19

WOD
AMRAP25
Row 5k – in remaining time burpees
Result: 63 burpees (first 48 were to a target – not high)

Strength
3 sets
10 double KB bent over rows (35s, 45s, 55s)
10 strict pull ups
20 pull aparts

Later, not pushing really hard
5 rounds
500m row
15 box jumps (24)
Result – I think it was like 17 minutes. I wasn’t pushing, just moving.

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4/28/19

WOD
Every 2 min
To Two22 wall and back + deadlift
135×3, 155×3, 175×3, 195×3, 215×3, 225×3, 245×3, 265×3, 285×3, 305×2, 325×1, 335×1, 340-f – end workout
then
Some handstand walk practice

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4/27/19

WOD
In a team of 3…I did probably 150+ wall ball, ran 6 or so 200m laps, maybe 40 sit ups and 70 or so push ups – all while wearing a vest

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4/26/19

Strength
Supposed to 5×5 front squat at 225, but little sleep and did this at about 4:50am…I think I went 4, 4, 3, 3, 3

Then
9-7-5
Deadlift (225)
Clean (225)
Result: 16something. Cleans…I failed so many cleans

Then
EMOM20
Int1: 20 russian twist (25# plate)
Int2: 10 Power snatch (75)
Int3: 20 flutter kick holding plate overhead (25)
Int4: 10 OHS (75)

Then
3 sets
21’s – 45# bar
10 skull crushers (75#)

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4/25/19

So sore….rest day

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4/24/19

WOD
ARMAP35 – with a 20# vest
400m run
10 burpees
15 pull ups
20 walking lunge – DB held overhead (50)
25 goblet squat with DB
30 double unders
Result: 3+59

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4/23/19

Strength
E2MOM10: 5 BS at 250 – actually felt really good

WOD
4 rounds
25 S2O (95)
20 GHD
Result: 9:30

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4/22/19

WOD
300 double unders – EMOM – 10 thruster (45)
Result: 9:50 – felt every bit of the crap I ate yesterday
Then
Accum 2 min in handstand
Then
EMOM10
Int1: 15 burpees
Int2: 5 strict pull ups

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4/21/19

Rest
Happy Easter

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4/20/19

WOD
With a partner – these were my reps
50 air squats
45 sit ups
40 push ups
35 strict pull ups
30 jumping lunge
25 thruster (115)
20 power snatch (135)
15 power clean (185)
10 deadlift (235)
5 cluster (135)
Time? 20 some minutes

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4/19/19- PM

Strength
EMOM10
Int1: 10 front rack lunges (95)
Int2: 30 second wall sit

WOD
30 clusters for time – 135
Result: 5:40 – probably could have went harder, but didn’t push too hard.

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4/19/19- AM

Strength
5×1 – DL at 345

WOD
“Isabel”
Result: 2:13 for a 17 second PR!

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4/18/19

Between the front squats on Tuesday and Mary yesterday – I need a day off. Sore in all sorts of places.

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4/17/19

WOD
“Mary”
Result: 9+29 – another PR! hands hurt…so many pull ups

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4/16/19

Strength
E2MOM10: 5 FS at 75% 205×1, 215×3, 215 for final set, but only 4 reps

WOD
“Grace”
Result: 1:47 for a new PR!

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4/15/19

Strength
EMOM10: 5 TnG power cleans, building
135, 145, 155, 165, 175, 180, 185, 190, 195, 200×3

WOD
“Elizabeth”
Result: 4:15 – tried to do a muscle up to the dips, did 21 UB, then tried to rush into my next m/up and failed it, so went to rings on rig. Could have been faster had I not tried M/ups

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4/14/19

Hip felt way better…so…
WOD
1 mile sled drag while wearing vest and carrying 1 35# KB. Sled had 50# on it
Then
E2MOM14: 10 cal bike AFAP + 3 DL (275)

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4/13/19

Todays workout had a lot of squats and hip isn’t feeling right, so for once I played it smart and am taking the day off.

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4/12/19

Strength
5×5 strict press at 145

WOD
100 box step overs with 50# DB and vest
Every 2 min – 20 air squats, incl at start
Result: 11:40

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4/11/19

WOD
10 min max cal on rower: 183
Rest 5 min
10 min max cal on bike: 155
Rest 5 min
EMOM10
Int1: 10 bench: 185×3, 185 for 6, 135 for 14
Int2: 10 curl, 10 BTN tricep ext

Later…
5×5 back squat at 245 and a little handstand practice

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4/9-10/19

Really sick on the 9th and took the 10th off also to fully recover

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4/8/19

Strength
E2MOM x5 – 5 snatch at 155

WOD
A bunch of calisthenics, most with a weight vest.

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4/7/19

WOD
E3MOM: 200+m run, 3 bench, escalating by 20#
95-275

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4/6/19

WOD
Deck of Cards
Did a lot of power snatch at 115…and some front squats, OHS and power cleans

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4/5/19

Rest

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4/4/19

Strength
5×5 bench with 35# KB hanging from bar with bands
Did 4 sets with 165# of plate weight, 1 set with 135

WOD
5 rounds
1:15 to complete
15 BBJ (20), AMRAP DB snatch (50)
Rest 60 seconds
Result: 45 snatches

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4/3/19

WOD
2 rounds
20 power cleans (165)
30 KBS (70)
40 wall ball (30)
50 double unders
10 wall walks
Result: 25:58 of terribleness

Strength
A few hours later
1 snatch at 145 ever :20 for 5 min
Then
5×5 glute bridge at 275
then
Some plank work

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4/2/19

Strength
E2MOM10: 5 back squats at 225

WOD
3 rounds
10 power snatch (135)
20 sit ups
Result: 4:03

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4/1/19

Strength
EMOM10
Int1: 10 banded push ups
Int2: 20 banded seated rows

WOD
AMRAP20
20 cal row
30 DL (95)
20 burpees
30 FS (95)
20 cal bike
20 S2O (95)
Result: 2 rounds + 10 cal row

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