February

2/28/19

Rest

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2/27/19

WOD
The “Seven” hero WOD
Result: 28:00 – another PR!

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2/26/19

Strength
OHS 5×5 at 195 – 4, 5, 4, 2, 5 reps
Then 12 reps at 145

WOD
With a partner, alternate rounds
10 rounds
10 double Russian KB swings (55)
10 double KB DL (70)
10 goblet squat (70)
Result: 11:28

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2/25/19

Rest

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2/24/19

WOD
Redid 19.1 – 266 reps
About an hour later
Strength
Bench: 185×10, 215×8, 215×8, 245×5, 265×5, 245×5 – then a big drop set
Deadlift: 4×3 at 275

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2/23/19

WOD
A lot of movements with a DB with a partner

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2/22/19

WOD
19.1
Result: 252 reps

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2/21/19

Rest

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2/20/19

Strength
OHS – 5×5 at 185
Then 15 reps at 125

WOD
3 rounds
10 front rack lunge (165)
20 GHD sit ups
Result: 7:11

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2/19/19

WOD
EMOM32
Int1: 8 front squat with DB (50)
Int2: 10 cal row
Int3: 3 snatch – used 165 for 3 rounds, 175 for 5
Int4: 12 cal bike
After I was able to hit 187 for my snatch – most in a while. Feels good especially after all the squats in the EMOM

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2/18/19

WOD
“Jackie”
Result: 7:42! Another PR!!

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2/17/19

WOD
100 thrusters (135)
Every time I set the bar down 10 cal on the bike
Result: 22:39

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2/16/19

WOD
Various movements with a partner – fun

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2/15/19

Pregame
EMOM5: 10 KB DL (70) + 10 GHD sit ups

Strength
Find max clean pull + power clean + clean + FS
Worked up to 215, tried 235, failed. Got 225 and eventually got 230

WOD
AMRAP5
10 box jump overs (24)
10 burpees
Result: 4+13

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2/13/19

Strength
5×5 OHS at 175
Was supposed to do the AMRAP before the WOD, but did it after
AMRAP at 115 – 15 reps, shoulders dead.

WOD
AMRAP8
8 single arm OHS, left (50)
8 single arm OHS, right (50)
8 burpees over the DB
8 goblet squat
Result: 4+13

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2/12/19

WOD
Row 2k
Then
5 rounds
20 SDHP with KB (55)
40 S2O (45)
Then
100 cal on bike
Result: 26:18

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2/11/19

WOD
21-15-9
pull ups
deadlift (225)
18-12-6
pull ups
power cleans (135)
15-9-3
pull ups
cleans (95)
Result: 18:02 – pull ups went surprisingly well

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2/10/19

REST!!!

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2/9/19

WOD
coached both 7 and 9am and did long battle rope HIIT type workouts. My forearms, biceps and lats have been cramping…

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2/8/19

WOD
100 back squats (95)
100 back squats (45)
EMOM: 5 box jumps (24)
Result: 15:47 – OUCH!

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2/7/19

Strength
Snatch
Worked up to 175 and felt OK, tried 185 twice and didn’t get it. Ran out of time. Really sore from yesterday
Then
Snatch every 15 seconds for 13 rounds – 95#
Snatch every 30 seconds for 7 rounds – 125#
Snatch every minute for 4 rounds – 160#
No misses
Later
Same with clean – worked to 225
Clean every 15 seconds for 13 rounds – 135#
Clean every 30 seconds for 7 rounds – 165#
Clean every minute for 4 rounds – 215#

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2/6/19

WOD
“Holleyman”
Result: 30:18 – over 5 minute PR!!

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2/5/19

Strength
Find max OHS
Got 225 in the morning and ran out of time, I’m sure I could have got 230. Tried again later and didn’t get close.

WOD
3 rounds
10 OHS (95)
100 double unders
Result: 6:40 – double unders weren’t happening…

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2/4/19

WOD
AMRAP12
1 strict pull up, 2 push ups, 3 squats
2 strict pull up, 4 push ups, 6 squats
3, 6, 9
4, 8, 12, etc
Result: 338 reps (10 rounds + 8 pull ups)

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2/3/19

Strength
Low intensity day after yesterday
Lots of muscle isolation stuff, abs, shoulder prehab, etc

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2/2/19

Windsor Warrior Comp
Event 1: 1 mile run carrying 45# plate. Spent the majority of the run working really hard because my partner is a much, much better runner. By far the worst workout of the day.

Event 2: 1 min max BS (135) – 24 reps
1 min max DB snatch (55 – not alternating) – 24 reps
1 min max row for cal – 15 cal
1 min max box jump over – 17 reps
1 min max S2O (95) – 29 reps

Event 3: 150 wall balls (20)
EMOM: 4 burpees on ball
Took 6:17 – I was no repped 6 times

Floater: AMRAP4 yoke and sandbag carries
We went back and forth 17 times

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2/1/19

Rest

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