December 2, 2015

Unfortunate sequence of events today - had to terminate early, ran out of time. I went to CF Mindset to train with Robin and her friends - needed some motivation. But they were so late, I didn't have time to do the second half properly (admittedly, I ran out of steam). I will do it tomorrow. Felt really good about first half, if that means anything!

4 Sets: 
10 Power Cleans 95#
10 OHS @ 75# 
rest 3min bw sets 

• All sets done UNBROKEN
• Set 1: :55
• Set 2: :53
• Set 3: :54
• Set 4: :55

+
4 Sets: 
12 Cal Row 
12 Thrusters @ 65# 
12 UB Wall Balls @ 20#
rest 3min bw sets

December 1, 2015

Quick row warmup.

C2B Warm-up: x4 rounds
10-12x Bar-hanging Arch-Hollows
4-6x “hip-to-bar” kips
4-6x Perfect CTB reps 

• done, still awkward

+
A. Split Jerk; 1 rep every 90 seconds for 12 reps @ tough load

• felt tough, but probably too light - all reps, even 165 felt ROCK SOLID!
• #105, 115, 120, 125, 130, 135, 140, 145, 150, 155, 160, 165

B. Seated Shoulder Press @ 31x1 tempo; 6,6,6,6 rest 2min 

• #55, 65, 70, 75

+
For Time: 24:50

30 Cal Assault

• 0-4:01 (181 ave watts)

30 TTB 

• finished at 6:27 (10, 10, 5, 5)

30 HSPUs (kipping ok)

• finished at 12:10 (4,3,3,5,3,3,3,3,3)
• these were so much tougher than I thought they'd be

30 Pull-ups 

• finished at 14:51 (5,5,5,5,5,5)

30 Burpee Box Jumps (20")

• finished at 19:15
• 5's, but slow

30 Cal Assault 

• total time was 5:08, 142 ave watts
• time finished whole wod was 24:50

November 28, 2015

I've had a really rough couple of weeks. Coming back from a cold, traveling to NY, having to come home early (Grace was really sick), trying to get my shit together. I've barely trained. I've been emotionally drained. Here's what I've managed to accomplish in the last week - I've taken 2 training sessions and combined them over a period of 3 sessions. It's something. I will try to finish up my last 2 programs tomorrow and Tuesday or Weds.

Wednesday, Nov. 25th:

4 Sets:

15 Cal Row
15 TTB
Rest 2 Min

• Set 1: 1:44 Unbroken TTB
• Set 2: 1:56 TTB 11+4
• Set 3: 2:10 TTB 10+5
• Set 4: 2:44 TTB 5+5+5

I finished with 100 Sit ups and called it a day.

Saturday, Nov. 27th:

Snatch Work - did snatch bb warmup + reps at #55, 75, 95, 105, 115 (x 3), 125 (x 4 failed)

Front Squats @ #115 - 7 Reps EMOM x 7 Minutes

• done, easy, felt good
• got immediate onset muscle soreness - haven't squatted in forever

Sunday, Nov. 28th:

Picked up from first session, used this as warmup:

4 SETS:

15 CAL Air Assault

15 TTB

(no rest)

• all assault efforts took 2-2:30 @ 151 watts approx (took it easy)
• Set 1 TTB: Unbroken
• Set 2 TTB: 10+5
• Set 3 TTB: 10+5
• Set 4 TTB: 10+5
• Total time 15:00

Then:

5 SETS:

5 Deadlifts #200

15 Power Snatches #55

Rest 3 Min

• All sets done UNBROKEN
• Set 1: :58 (including :10 rest)
• Set 2: :56
• Set 3: 1:02
• Set 4: :58
• Set 5: 1:02

November 20, 2015

Quick warmup on rower and some small plate mobility (5lbs). Had the pleasure of training with 3 others today, was fun!


A1. 8 Burpees AFAP x 4 sets; rest 20 seconds 
A2. 4-5 Muscle-ups for Time x 4 sets; rest 3min 

• Set 1: 0:00-1:20 (1:20  - includes burpees / rest /MU = 3UB+1+1F)
• Set 2: 4:20-5:40 (1:20 - MU = 3UB + 1+1F)
• Set 3: 8:40-10:15 (1:35 - MU = 2UB+1F+1F+1+1)
• Set 4: 13:15-15:15 (2:00 - MU=2UB+1F+1F+1F)

B1. Power Cleans; 10 for time @ 95# x 5 sets; rest 20 seconds 
B2. HSPUs; 10 for time x 5 sets; rest 3min (start strict each set then go to kipping) 

• All sets Power Cleans done fast and UNBROKEN
• All sets HSPU done to floor / yoga mat today (so, FLAT). This was WAY different than what I've been doing with 2 x 25's and Abmat. This was MUCH harder. 
• Set 1: 0-2:05 (Total Time 2:05 / HSPU (1 Strict / 5Kips + 3+2))
• Set 2: 5:05-7:12 (Total Time 2:07 / HSPU ( All Kip 5UB + 3 + 2))
• Set 3: 10:12-12:16 (Total Time 2:04 / HSPU (All Kip 5UB+3+1+1))
• Set 4: 15:16-17:16 (Total Time 2:00 / HSPU (All Kip 5UB+3+2))
• Set 5: 20:16-23:00 (Total Time 2:44 / HSPU (All Kip 5UB + 3+1+1F+1)

+
30min Sled Drag (walking with sled continuously) 

• Beautiful day for a 30 MIN sled drag - SLED PLUS 45LB PLATE
• Walked from gym up and over the bridge to burbank and back - exactly 30 min up hill grind. (Think longer Linton Bridge)

November 18, 2015

Took yesterday off, again, to recover. Still battling the plague, but feeling better today. Ugh. I need this to end - heading to NYC on Saturday for Thxgiving week and am dreading more cold....

No time to do proper warmup today, short for time but felt good:

A. Power Clean and Jerk; 3 TnG on the minute for 10minutes @ 95#

• All sets easy - maybe 7 seconds per set
• breathing fine, HR jacked pretty high though:)

+
10 Rounds for Time: 
5 Hand Power Snatch @ 65#
5 OHS
5 Cal Assault 

• All sets done UNBROKEN
• Started to feel it at 7 rounds, hit redline at 8 rounds...pushed through but had more of a rest before picking up barbell at rds 8,9,10
• Cals hovered around 168
• Total Time: 16:12

+
Row Tech Work for 15-20minutes

• didn't have time - i have to go take a class at another CF tonight - we are assessing a coach - the WOD has rowing so figured I will get some in there

CLASS AT HORSEPOWER WAS:

STUDIO CITY

• warmup was tabata style: 4 sets each double unders, push ups, hollow rocks, row

Skill/Strength
Handstand Walk Drills

• worked on wall walks with shoulder taps and hip taps, then walks towards wall and freestand holds - 15 solid minutes

WOD
Teams of 3
AMRAP x 20 Minutes
In relay style:
15 HSPU
30 Double Under

then in time remaining,

Athlete 1: Rows 250m
Athlete 2: Hold Barbell in Hang (185/125)
Athlete 3: Max Box Jump Over (24/20)

Score: total number of Meters rowed and Box Jump Over

• did 10 UB + 5 UB HSPU - to full depth (kipping) + 30 Dubs (broke once, hit box with rope)
• within my team, did 4 total rounds myself of 250 m row (tried to keep 1:57 pace) + BB hold @ #155 (horrible) + 20 box jump overs each set

November 16, 2015

I seriously thought I was on the other side of this cold today, but it seems I'm still too congested to perform very well. I started out, but called it after the 2nd EMOM - just wasn't able to perform and I DO NOT want to delay my progress in getting better.

Warmup was 6 MIN (3 @ 16 s/m; 2 @ 18 s/m; 1 @ 20 s/m) damper 10.

EMOM for 10min:
Muscle Ups: 3 for 5min, 2 for 5min 

• started out strong, but started getting tricep spasms and then weakness in pressing out the dip
• Set 1 - 3 UB
• Set 2 - 3 UB
• Set 3 - 3 UB
• Set 4 - 2+1
• Set 5 - 1 + 1(F dip)
• Set 6 - 1 + 1 (F dip)
• Set 7 - 1 + 1 (F dip)
• Set 8 - 1 + 1(Fdip)
• Set 9 - 1 + 1 (F dip)
• Set 10 - 1 + 1 (F dip)

rest 4min
EMOM for 14 minutes:
Odd: 2 for first 3 sets. 1 for rest
Even: 6-8 HSPUs (start strict each round then kip) 

• Set 1: 2 R.C / 2ST + 2 + 4 Kip
• Set 2: 2 R.C / 2ST + 2 + 4 Kip
• Set 3: 2 R.C / 2ST + 2 + 4 Kip
• Set 4: 1 R. C / 4 + 2 Kip
• Set 5: 1 R. C / 3 Kip
• Set 6: 1 R. C / 4 Kip
• Set 7: 1 R.C / 4 Kip

rest 4min
EMOM for 14 minutes:
Odd: 8 C2B Pull-ups (see if you can start butterfly then go to kip)
Even: 14 Box Jumps (step down)

• Didn't do - noticed my performance on above sub par compared to last week, decided to save energy and do 15 min shoulder mobility

November 15, 2015

I took yesterday off because I had to work / run the "train the trainer" program for a few hours, and was still battling this dumb cold. So, I trained today (Sunday) instead. I felt pretty good, still heavy breathing but on the other side of this thing. Unfortunately, I wasn't really paying attention and I sort of missed half my program. Whoops.

Warmup was 6 Min Row (3 min @ 16 s/m, 2 min @ 18 s/m, 1 min @ 20 s/m) + Banded mobility and barbell drills.

A. Drop Snatch; 3 reps x 5 sets; rest 1min bw sets

• #65, 75, 85, 85, 85 (trying to get bar behind head, instead of directly over)

B. Snatch; 7 singles; rest as needed and choose weight based on feel (looking for 7 perfect reps!) 

• Wasn't feeling very strong today, worked technique for about 15-20 Minutes. Built up and did some good reps at #105. Didn't go heavier than that. No videos worth posting, too light. 

C. Back Squats; 4 reps x 4 sets; rest 2min bw sets

• Completely and totally missed this . Not on purpose. Probably a blessing, wasn't feeling strong yet. Maybe will throw them in later this week if back on my game.

+
5 Sets: 
5 Deadlifts @ 185#
rest 10 seconds 
15 Power Snatch @ 55# 
rest 3min bw sets 

• All sets UNBROKEN and felt good, solid technique!
• Set 1: 0:00-0:59 (:59) (includes :10 rest)
• Set 2: 3:59-4:56 (:57)
• Set 3: 7:56-8:53 (:57)
• Set 4: 11:53-12:50 (:57)
• Set 5: 15:50-16:48 (:58)

+
D1. Banded Good Morning; 25 reps x 4 sets; rest 30 seconds (fast and explosive reps) 
D2. Hip Extension; 10 reps x 4 sets; rest 1min

• Didn't do these. Was done for the day. Starving. Will include as warmup tomorrow.