February 24, 2016

Went for a good hike up Wisdom this AM with pups - 1 Hour.

Warmup was small plates and mobility. Did some light snatches but had a pinch in sub scap so stopped and lx ball. Warmed up DL.

A1. Deadlift @ light load; 10 reps AFAP x 3 sets; rest 20 sec 
A2. Burpees over Bar; 6 reps AFAP x 3 sets; rest 2min 

• All sets unbroken (DL @ #155, 165, 175) 
• Ave. time was 40 sec

B1. Power Clean @ light loaf; 6 reps AFAP x 3 sets; rest 20 sec 
B2. TTB; 8 reps AFAP x 3 sets; rest to full recovery

• All sets unbroken and fast
• All PC @ #115

+
Row 3min @ easy pace 
3min of Movement practice (any movement you need confidence in) 
x4 sets

• Ave pace 2:30
• Did 3 sets of E30SEC x 3 BF Pull Ups, felt hands swelling / about to rip so just did Air Assault for last 3 min

February 23, 2016

So yesterday, I was feeling pretty good about myself. I thought, maybe I AM ready for the Open. And then today I felt like I got my ass handed to me lol. Overall, I'm feeling as good as can be expected. Hoping 16.1 is NOT burpees and C2B;)

Warmup - 10 Minutes - Small plates for shoulders and banded lateral walks and squats for cleans.

For Time: 
12-9-6-3: 
Kipping HSPU
5-4-3-2-1: 
Squat Clean @ 115# 

• Took me 5:22
• First set of HSPU hot - did 12 UB, but screwed me for set of 9 - had to break into 3's, and 3's for the rest of sets
• Cleans were touch and go, fine.

+

Assault 30 Sec @ 75-80%
Assault 30 Sec @ 30%
x15-20 sets (base on how you feel) 

• Did 20 Minutes
• Tried to push for 260-300 on the harder efforts - most were, a few dropped to around 240-250

No hike today. Might not get a hike in again this week due to schedule, will try.

February 22, 2016

AM - Early hike with the pups up Wisdom. Pushed the pace this morning. Felt great!

Combined program so I could get on track with Monday.

Did 10 MIN - Squat Clean & Jerk to start - did #165 x 2. Moved on. Squat cleans felt a little slow today.

A1. Power Snatch @ 65#; 6 for time x 4 sets; rest 20 sec 
A2. Muscle Ups; 3 for time x 4 sets; rest 20 seconds 
A3. Wall Balls; 15 UB x 4 sets; rest 20 sec 
A4. Double Unders; 40 x 4 sets; rest 4min 

• All sets done UNBROKEN and felt great
• Muscles ups felt smooth
• Didn't need to rest all 20s between movements
• Only one set I broke 9 + 31 on Dubs
• never redlined felt sub max and smooth

B. C2B Pull-ups; 5 on the minute for 5 minutes 

• Did all sets BF C2B - Still not dropping enough from top and kicking but felt improvements today

+
12-9-6: 
Assault Cals 
Front Squat (75#) 

• took 4:15 - felt fine - did not redline - legs got hot though

February 21, 2016

Recovery day. Did a beautiful hike up Wisdom with the pups. 1 Hour.

February 19, 2016

Did an early hike with pups up Wisdom (60 Minutes)

Trained at 2PM:

Warmed up with Shoulder Mobility and some Split Jerks (Split Presses, Jerk balances, then Singles from #85,95,105,115,135, 145, 155, 165). All felt smooth.

A1. Kipping HSPUs; 8 for time x 4 sets; rest 1min 
A2. Muscle Ups; 4 for time x 4 sets; rest 4min 

• Set 1: 17 Sec HSPU UB / 4 UB MU
• Set 2: 17 Sec HSPU UB / 3UB+1F / 1F / 1 good
• Set 3: 18 Sec HSPU UB / 2UB + 1 + 1
• Set 4: 16 Sec HSPU UB / 2UB + 1+1F + 1

+
3 Sets: 
10 Thrusters @ 65# 
10 Pull-ups 
rest as needed bw sets 

• took 4:00
• Thrusters sets all UB
• Pull ups were rough. I'm all arms. Very fatigued. Not enough hips to keep me efficient in PU under fatigue.

February 18, 2016

Sort of active rest day.

30 MIN SLED DRAG (+100 LBS) / E2MIN x 4 Burpees. Travelled just over 1200M:)

February 17, 2016

I took the opportunity to train with my 12:30 class today (because only 3 people showed up and they were vets:) so I did that program :

Warmup:
10 x Single Arm Bear to Bridge
100 M Run
10 x Yoga Push Up
100 M run
10 x Scap Pull Ups
100 M run
10 x Push Ups (5 x Wide / 5 x Diamond)
100 M Run

Skill Work: 5 Min EMOM - Free Standing Handstands / walks

Barbell: Test 1RM Bench Press in 15 Minutes
#85 x 10
#95 x 10
#105 x 5
#115 x 5
#120 x 3
#125 x 1
#130 x 1
#135 x 1 (not true 1RM but heavy enough)

25 MIN AMRAP @ sub max pace: Completed 5 Rounds
10 x TTB (all 5 sets unbroken)
10 x GHD Back Extensions
20 M S.A KB Waiter's Carry (each arm #35)
100 M Farmer's Carry (#44's)
200 M Run

Foam Roll for 10 Minutes / Cool Down.

February 16, 2016

Went for an early hike with the pups today - Wisdom Tree (10 Min Warmup Hill Walk, 20 Min tough grind straight up, 20 min back down / to car). 60 MIN good sweat.

Warmed up / trained with Robin and Chris Today - so did a mashup of programs. Tomorrow will do the 30 Min sled push/burpees.

A: Power Clean & Jerk - build to single in 10 MINUTES (#85, 105, 115, 125, 135)

• #145 Video: https://youtu.be/hwZ0ZqbN63M
• #155 Video: https://youtu.be/lWT5S4zMD98
• #165 Video: https://youtu.be/w6hoZB8oFSE
• #175 Video: https://youtu.be/Kvrb9cDd180

B: Front Squats 5,5,5 (1 Min Rest) - Did #155, 165, 165

C: 

+
15min Cap: 
15 Power Snatch @ 55#
15 Burpees 
15 Power Snatch @ 75#
15 Burpees 
15 Power Snatch @ 95# 
15 Burpees

• total time 10:39
• Round 1 - UB Power Snatches / total time 2:02
• Round 2 - P.S 5/5/5 / completed at 5:34
• Round 3 - P.S Singles, 2's, 3's, etc. / completed at 10:39

Monday, February 15, 2016

Did some good shoulder mobility and blood flow warmup.

A1. HSPUs; 3 strict x 3 sets; rest as needed 
A2. Muscle Ups; 3 x 3 sets; rest as needed 

• All sets done UNBROKEN

B1. Kipping HSPUs; 6 x 3 sets; rest as needed 
B2. C2B Pull-ups; 8 x 3 sets; rest as needed 

• All HSPU done unbroken, easy
• Still awkward with C2B, played with Kip and Butterfly - did first set UB, then broke 4/4

C1. S2OH @ 95#; 8 x 3 sets; rest as needed 
C2. Burpees; 10 x 3 sets; rest as needed 

• All S2OH done unbroken as Push Press
• Burpees are burpees, done.

+
Your choice aerobic work for 30min (HR bw 120-150) 

• Did a 3 person rotation with run as pace setter, averages 2 1/2 Min per station plus the dubs.
• Did 3 SETS: 
• 400 M RUN WITH 25LB WEIGHT VEST (2.5 min)
• 2.5 MIN AIR ASSAULT (120-160 watts)
• 2.5 MIN ROW
• 50 DOUBLE UNDERS (Set 1: 40+10 / Set 2: 50 UB / Set 3: 36+4+10)

February 13, 2016

Did the partner WOD for Valentine's day. Was a good one!

50 Burpee Box Jumps
100 WBS
200 Double Unders
+
50 Rounds: 2 Pull Ups + 2 Push Ups
+
2000 M Row

We finished in 27 minutes. Was really fun! Took Sunday off.

February 12, 2016

Went for a lovely 1.5 hour hike this AM with the pups. Felt great:) 

A. Power Snatch from blocks (just below knee); 1.1.1 x 5 sets; rest 10 sec; rest 2min 
(focus on vertical extension point) 

• Got through 3 1/2 sets - then I dumped the bar on my makeshift blocks and smashed them to pieces (was using boxes, open gym was crowded, couldn't get to real blocks)
• Clean up delay 10 minutes
• Was doing these at #85, 95, 105

B. Squat Snatch; 10 singles @ 84-87%; rest 2min (working on pulling bar into your hipson second pull)

• Did all 10 Singles at #115, had a few fails (not included in 10)

+
Open Workout 14.1
(power snatch/double unders) 

• Completed 5 Rounds + 15 Dubs (In 2014 I got 5 Rounds + 30 Dubs)
• All sets of DUBS Unbroken
• Power Snatches (15 UB, 10+5, 10+5, 10+5, 5UB + 5UB + 5 Singles)

Immediately into: 
10 min Assault @ 145+ watts

• done

February 11, 2016

1 Hour Hike - Wisdom Tree w/ Pups. Good 20 Min grind, rest was light. Did some mobility in the afternoon.

February 10, 2016

Did warmup and small Bench Press program with my class first:

Bench Press (3.3.3) @ #85, 105, 115, 120, then 3@125

A1. Single Arm Bear to Bridge; 5 reps/arm x 4 sets; rest 10 sec 
A2. Band Distracted Ankle Flexion; 30 sec/leg x 4 sets; rest 10 sec 
A3. Shoulder Sleeper Stretch; 30 Sec/arm x 4 sets; rest 10 sec 
A4. Seated 90-90 Hip Rotations; 6/side x 4 sets; rest 10 sec 
B1. Bent Knee Hollow Hold; 45 sec x 4 sets; rest 10 sec 
B2. Side Plank Holds; 20 sec/side x 4 sets; rest 10 sec 
B3. V-Ups; 15 for time x 4 sets; rest 10 sec 
B4. HandStand Trap 3 Press; 8-10 reps x 4 sets; rest 10 sec 
+
ALL ABOVE DONE AS Rx'D.

Didn't hike today, had to cover Katie at work. Tomorrow (rest day) will do 45 min aerobic work.

February 9, 2016

Another combined program - was long, but felt good.

A. Front Squat @ 21x1; 6,4,2; rest 3min 

• Warmup sets on tempo x 6 reps: #85, 85, 105, 115
• Work Sets: (#135 x 6) (#155 x 4) (#175 x 2)

B1. Squat Snatch; 6 for time x 5 sets; rest 1min (85#) 
B2. Kipping HSPUs; 10 for time x 5 sets; rest 3min 

• Did one set every 5 Minutes (always finished a few seconds under)
• Set 1: 1+5UB Snatch / 10 UB HSPU (full depth, kip)
• Set 2: 6 UB Snatch / 10 UB HSPU
• Set 3: 6 UB Snatch / 8 + 2 HSPU
• Set 4: 6 UB Snatch / 7 + 2 + 1 HSPU
• Set 5: 6 UB Snatch / 6 + 4 HSPU

THEN:

3 Sets: 
20 Sec Row @ 100%
rest 3min 
20 Sec Assault @ 100%
rest 3min 

• All 3 Sets - 9 CAL ROW + 10 CAL AIR ASSAULT

+
5 Sets: 
2min Assault @ 175 watts 
2min Continuous Sled Push (continuous choppy steps)
rest 1min 

• Sets 1-3 stayed between 176-200 watts 
• Sets 4 & 5 was more like 160-176 watts
• All sets done with Sled + 100 LBS

February, 8, 2016

Went for an hour 1/2 light hike yesterday.
Did a tougher / shorter hike early TODAY AM with pups (10 min walk up hill, 20 MIN grind straight up, 20 Min all the way back).

I went a bit off the grid today, because I know (based on last week) how quickly back to back leg workouts kill me right now. I also had training partners to push me, so here is what I did. I will likely do a combo tomorrow as well, movement / core work on Weds, Thursday off, Friday test (14.1).

A. Power Clean x1 + Hang Squat Clean x2 + Front Squat x3; 5 complexes; rest 2min 

•  So. I AM SO FREAKING WEAK I HATE THIS.
• Complexes done at: #115, 125, 135, 145, 155 (all solid, easy) - did 2 PC at #165 and was done

B: Did WOD: 16:00 flat.

For Time: 
10 Deadlifts @ 95# 
10 Wall Balls 
10 Burpees over Bar 
15 Deadlifts @ 135# 
15 Wall Balls 
10 Burpees over Bar 
20 Deadlifts @ 155# 
20 Wall Balls
10 Burpees over Bar 
25 Deadlifts @ 185# 
25 Wall Balls 
10 Burpees over Bar

• All WBS Unbroken, felt good, easy
• Gassed fast on Burpees
• Deadlifts were heavier than I would've liked:( I used to CRUSH high volume deads. Had to break up sets 20, 25 (into 5's or even singles)

February 6, 2016

Took a lot of mental work to convince my body to do this work today. My arms / shoulders / joints are feeling really beat up. Arthritic, even. I feel like my capacity for the UB gymnastics is getting worse. However, I persevered and feel ok about my output today.

A. Push Press @ 21x2 tempo; 5x5; rest 2min 

• Did 2 sets at #85, then 95, 105, 115, 120 - all felt solid

+
EMOM 14 min:
Odd- 8 S2O 85#
Even- 8 burpee box jumps 20"

• this was tough on the BBJ's
• All sets 8 reps UB S2O except on last set was 7
• Prob half sets UB with box jump, half with step ups - I did all 8 reps, but was tired

+
EMOM 14 min:
Odd- 3-4 strict hspu
Even- 2 Muscle Ups 

• Was weary about these because of such high fatigue, but ended up ok
• MU's actually felt good again
• Set 1: 4UB HSPU + 1 MU
• Set 2: 3UB HSPU + 2 MU (all MU UB)
• Sets 3-7: 2+1 HSPU + 2MU

+
EMOM 14 min:
Odd- 5-8 CTB pull ups
Even- 5-8 kipping hspu

• Chose to work on BF as really tired
• First set was 7 BF, All Others 5 BF UB + 6 UB KIP HSPU - FAST!

February 5, 2016

A. Power Snatch from blocks (at knee); 1.1.1 x 5 sets; rest 10 sec; rest 2min (focus on vertical extension point) 

• did #85, #95, #105, #105, #115, 

B. Squat Snatch; 10 singles @ 83%; rest 2min 

• Did all sets at #110

+
Open 13.4
7min AMRAP: 
3,3,...6,6....9,9 and so on
Clean and Jerk (95#) 
TTB 

• Disappointment. Completed 12 Rds + 5 Reps
• TTB felt good, easy (3UB, 6UB, 9UB, 6/6)
• C&J felt heavy:( I'm So Weak.

Immediatly into: 
15min Assault @ 140+ watts

• Ave Watts 145 / Completed 97 Cals.

February 4, 2016

Rest day - did some mobility and 5K ROW (not for time, got up to stretch back at 2k, 2k, 1k).

February 3, 2016

A1. Single Arm Bear to Bridge; 5 reps/arm x 3 sets; rest 10 sec
A2. Band Distracted Ankle Flexion; 30 sec/leg x 3 sets; rest 10 sec
A3. Shoulder Sleeper Stretch; 30 Sec/arm x 3 sets; rest 10 sec
A4. Seated 90-90 Hip Rotations; 6/side x 3 sets; rest 10 sec 

• All done, felt great!

B1. Bent Knee Hollow Hold; 45 sec x 3 sets; rest 10 sec
B2. Side Plank Holds; 20 sec/side x 3 sets; rest 10 sec
B3. V-Ups; 15 for time x 3 sets; rest 10 sec
B4. HandStand Trap 3 Press; 8-10 reps x 3 sets; rest 10 sec 

• All done as rx'd. V-Ups UB.

+
45min Hike (zone out, go have fun and enjoy some time on your own) 

• Couldn't leave work midday to hike so instead I did:

400 M RUN w/ 25LB VEST

5 MIN AIR ASSAULT (30 Cals)

x 5 SETS

Took me about 41 Minutes

February 2, 2016

Well - I tried. I thought, because I had taken weekend off, I'd be fresh (even though back to back thruster programs not great idea). I got through half program today with good effort. Mentally, I was actually in good shape today. My body, on the other hand, just didn't recover fast enough. I think I will do the supplementary program tomorrow, take Thursday off, and try to do the back half of this one on Friday with full effort.

Warmup was mobility, blood flow, and EMOM 6 - 30 Dubs.

A. Push Jerk; 3 TnG on the minute for 8 minutes 

• #115 for all 8 sets

B. Front Squat @ 21x1; 6,6,6; rest 3min 

• #135, 155, 165 - these felt heavy:(

C1. Squat Snatch; 6 for time x 4 sets; rest 1min (85#) 
C2. Kipping HSPUs; 10 for time x 4 sets; rest 3min 

• Set 1: 6 Snatch UB (:26) / HSPU 9+1 (:46)
• Set 2: 6 Snatch UB (:52) / HSPU 6+3+1 (1:00)
• Set 3: 6 Snatch Singles (:26) / HSPU 6+2+1+1 (1:22)
• Set 4: 6 Snatch UB (:42) / HSPU 5+2+1+1 (got fatigued)

+
4 Sets: 
3 Muscle Ups 
10 UB Thrusters @ 75# 
25 UB Wall Balls 
rest to recovery 

• hit first MU, failed next two, did 10 UB Thrusters, hit 10 WBS and shut down
• body felt SO tired and sore

+
4 Sets: 
10 C2B Pull-ups 
12 UB OHS @ 75# 
12 Burpee Box Jumps (20") 
rest to recovery 

February 1, 2016

Didn't train this weekend. Intended to, didn't happen. Was drained.

Today was good, tough. Warmed up with some Snatches. Trained with 3 others, so had some motivation.

A. Muscle Ups; 2-3 on the minute for 6minutes

• def not hitting triples with ease anymore
• Set 1 - 3 UB
• Set 2 - 21/2 UB
• Set 3 - 2 UB
• Set 4 - 2 UB
• Set 5 - 2 UB
• Set 6 - 1 + 1
• Set 7 - redo - 2 UB

B. Double Unders; 40 on the minute for 6 minutes 

• need more of this my dubs sucked and made me suck wind
• Set 1 - broken
• Set 2 - 40 UB
• Set 3 - 40 UB
• Set 4 - 20UB + 20UB
• Set 5 - 30UB + 10UB
• Set 6 - 20UB + broken 20

+
4 Sets: 
15 Cal Row 
15 Thrusters @ 65# 
rest 1:1 

• Set 1: 1:57 / ub
• Set 2: 2:05 / ub
• Set 3: 2:48 / ub
• Set 4: 2:43 / 10+5 thrusters

+
4 Sets: 
15 Cal Assault 
15 Power Snatch @ 55# 
rest 1:1 

• Set 1: 2:54 / ub
• Set 2: 3:10 / ub
• Set 3: 2:53 / ub
• Set 4: 3:00 / ub
• Noticed that Robin was approx. 1 min faster per round on these - my AA efforts just aren't enough - still!!!! 

+
4 Sets: 
15 Cal Row 
15 Power Clean @ 75# 
rest 1:1

• Set 1: 2:13 / ub
• Set 2: 2:03 / ub
• Set 3: 1:59 / ub
• Set 4: 2:00 / ub