October

10/31/19

Strength
Find heavy 2 rep hang snatch (10 min only)
I got 155 pretty easy and before time ran out I got 1 rep at 165 but missed the hook grip on the way back down for the 2nd. Didn’t try again.

WOD
3 rounds
21 hang snatch (115)
500m row
plank equal to row time
Result: 24:07
I think my row times were 1:48, 1:50 and 1:53. Had to break the 2nd and 3rd plank twice.

*****************

10/30/19

WOD
10 rounds
15 cal bike
5 cluster (135)
10 box jump (24)
Result: 29:58

*****************

10/29/19

Rest – I ache in places I haven’t before

*****************

10/28/19

WOD
5x 2min on bike, 2 min rest, increase cal each round
29, 31, 33, 36, 40
Rest additional 2 min
5x 500m row, rest 2 min, increase 500m pace each round
1:53, 1:50, 1:48, 1:46, 1:43

Strength
4 rounds
12 box step ups (45 – 20in box)
1 min bike (about 70% RPE)
Rest 2 min
Then
3 rounds
40 hip only KBS (82)
20 Russian KBS (55)
10 T2B
Rest 3 min
Then
40 hip extension holding empty bar (hang)

*****************

10/27/19

Strength
Lots of carries, farmer, SA KB overhead, heavy walking, etc

*****************

10/26/19

Strength
Heavy power clean – 235, failed 245

WOD
Partner workout

*****************

10/25/19

WOD
5 rounds
2 rope climbs
10 back squat (135 from ground)
20 sit ups
40 double unders
Result: 15:41 – was moving slow…

*****************

10/24/19

Strength
5×10 DB bench press (50s with a purple band)

WOD
With a partner I did about 50 DB thrusters (45s) and 50 devil presses

*****************

10/23/19 – PM

Strength
5 sets
5 bench (225)
5 strict pull ups
5 bent over rows (185)
Then
5 sets
10 curls (95)
10 skull crushers (95)
10 shrugs (225)

*****************

10/23/19 – AM

WOD
1 min to run 100m, max HSPU in remaining time
Rest 1 min
1 min to run 100m, max muscle ups
Rest 1 min
1 min to run 100m, max deadlifts (225)
Rest 1 min
x5
Result: 91 reps

*****************

10/22/19

Strength
E2MOM20 – 2 OHS with 3 second pause at bottom, increasing
Started at 95 and top set was at 190

EMOM10
Snatch high pull + snatch with pause below knee
Started at 95, top set at 180

*****************

10/21/19

Rest

*****************

10/20/19

WOD
A partner WOD with the trainers – actually somewhat similar to yesterday..

*****************

10/19/19

WOD
Partner WOD with some box jumps, PS (135), T2B, WB (30), pull ups

*****************

10/18/19

WOD
“McGhee”
Result: 16+25 for a PR! Felt pretty good. Did the first round in just under 1 min and at the 10 min mark I think I was still 7-8 rounds completed. Not until maybe the 15 min mark did I really start to slow. If I had to do again I would break up the push ups earlier. I think I did 3-4 rounds UB, then mostly sets of 8+5 or 7+6 the final 10-12 rounds. Maybe if I did 7+6 from the get go with hardly any rest between it would have saved some time in the end. The box jumps kill me.

*****************

10/17/19

Rest

*****************

10/16/19

2 rounds of 50 reps of a lot of movements. A long body weight chipper
Took me 36:10 to complete

*****************

10/15/19

Strength
5×10 rear foot elevated split lunge – every 3 min
65, 75, 85, 95, 105

WOD
500m row – 1:28.3 – PR!

*****************

10/14/19

Some bike, wall sit and KB deadlifts in interval form

*****************

10/13/19

Rest day

*****************

10/12/19

WOD
25 min partner workout

*****************

10/11/19

Strength
Deadlift – every 2 min
3 @ 315, 2 @ 325, 1 @ 335
3 @ 325, 2 @ 335, 1 @ 345
3 @ 335, 1 @ 345, 1 @ 355

WOD
5 rounds
10 box jump overs (24)
10 C2B
Result: 6:45

*****************

10/10/19

WOD
10 rounds
5 burpees to target
100m run
20 cal bike
30 dubs
Result: 33:17

*****************

10/9/19

Strength
5×5 squat – every 2 min. 3 second down, 2 sec pause
3 at 205, 1 at 210 and 1 at 215

WOD
2 rounds
5 PS (95)
10 Overhead lunge
2 rounds
5 PS
10 front rack lunge
2 rounds 5 PS
10 back rack lunge
Result: 7:28

*****************

10/8/19

Strength
Every 2 min – 3 strict press
3 seconds up, 3 second pause up top
105, 125, 130, 132, 135×1

WOD
50 thruster (45)
50 S2O
50 front squat
25 of each
Result: 9:27 – shoulder burner

*****************

10/7/19

WOD
AMRAP3
15 cleans (135)
max cal row remainder
Rest 1 min
Repeat but 10 cleans (165) and 5 cleans (185)
Result: 81 cal

About 10 min later
EMOM12
Int1: 15 GHD
Int2: 10 bench (135, 185, 215, 225)
Int3: 5 burpees over the bench

*****************

10/6/19

WOD
200m run
15 clean (155)
30 T2B
30 BJO (24)
200m run
15 muscle ups – only did 11
30 DB snatch (50)
30 Dubs
200m run
15 snatch (135)
30 pull ups
30 pistols
200m run
Result: 37 minutes?

*****************

10/4-5/19

Rest

*****************

10/3/19

Strength
Deadlifts
5 @275, 3 @285, 2 @300
5 @285, 3 @300, 2 @320
5 @300, 3 @320, 2 @345

WOD
With a partner – 200 cal bike
Result: 6:36

****************

10/2/19

WOD
30-20-10
Wall ball (20)
Power snatch (95)
Burpees
Result: 12:54

*****************

10/1/19

Strength/skill day
Skill – work on muscle ups, it’s been a while

5 rounds
10 bent over row (145)
10 push ups on 45# plates (with 45# on back)
10 seated shoulder press (95)

3 rounds of banded anti rotation