Saturday January 18, 2014

This was one of those training days that you look forward to with dread all week! I think I definitely lost sleep over this one several times throughout the week. Just the last part alone was enough!

I generally feel OK with how I did. The last part was truly every bit as bad as it sounded!


All efforts @ 90% aerobic based:
For Time of the following:
500 Meter Row
50 Burpees
500 Meter Row
     - Time: 6:18. Admittedly I could have pushed harder on this but I held back a little on the rows, knowing that I had 2 more tough WOD's to complete. Had a nice pace on the burpees and really didn't slow down too much from 1-50.

+
Rest 7 Minutes
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For Time of the following:
25 Overhead Squats @ 65/45 lbs
25 Box Jump Over
20 Overhead Squats
20 Box Jumps
15 Overhead Squats
15 Box Jumps
     - Time: 5:25. Wow, those box jump-overs CRUSHED me! OHS's weren't bad, especially not at this light weight.

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Rest 7 Minutes
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15-12-9-6-3 of the following:
Thrusters @ 95/65
Pull Ups
Lateral Burpees
     - Time was right around 8:15 I think.After the first round, this was pretty much a blur. Pull-ups were the easiest part and I only broke once in round 2. Thrusters were unbroken but had to rest in the rack several times. Lateral burpees....oh, those lateral burpees. Those were what made this a truly miserable WOD!!

Friday January 17, 2014

A. High Bar Back Squat, work with the following sets @ moderate weight of:
Work to a moderate set of 6, no more than 5 sets, and no more than 2 sets at a moderate to medium weight.
     - 225, 245, 255, 265, 270
B. Clean and Jerk, 81%, 1 rep x 3 sets, 85%, 1 rep x 3 sets, 89%, 1 rep x 3 sets.
     - 205 x 3, 225 x 3, 245, 255, 265(f)
     - At 265 I made the clean fairly easily but missed the jerk. I think that I failed to stay back in my heels on the dip & drive. Kinda frustrating. I know I can jerk this weight.

C. 3 Sets of the following @ 95%:
30 Second AMRAP Squat Clean @ 165/115
30 Second Lateral Burpees
30 Second Airdyne
Rest 9 Minutes between sets

     - 8 Sq Cleans each round which was tough, 9-10 burpees and about 15 or so A/D cals

Wednesday January 15, 2014

A1. Front Squat, 73%, 6 reps x 3 sets, rest 2 minutes between sets.
     - 205, 215, 225
A2.  DB Seated Press, 6-8 reps x 3 sets, rest 2 minutes between sets.
     - 50# each round @ 8 reps, 6 reps, 7 reps

B.  4 Sets of the following:
35 Double Unders
10 Ring Dips
12 Box Jump Overs
20 Air Squats
10 Deadlift @ 165
12 Hand Release Push-Ups

Rest 4 minutes between sets

Sets were between 2:08 and about 2:38. Pace fell off a bit the last 2 rounds.

Tuesday January 14, 2014

A1. Close Grip Bench Press, 5 reps x 5 sets, rest 1:30 between sets.
     - Worked up to 215
A2.Pendalay Barbell Bent Over Row, 4 reps x 5 sets, rest 1:30 between sets.
     - 185# all sets

B. Deadlift @ 90%, 1.1.1 Cluster sets x 4 sets, rest as needed between sets.
     - 355, 365, 375, 385. Feel pretty good about this. Had a bit more in the tank after last set.

C. Every 90 Seconds Complete the following for 15 Minutes of:
7-10 Chest to Bar Pull Ups
10-12 Burpees
     - All sets completed @ 7 CTB's and 10 Burpees to overhead target. Could have maybe tried a couple more burpees per round but anything more than 7-8 CTB's would have been very tough.

+
D. Every 90 Seconds Complete the following for 15 Minutes of:
5-7 Depth Handstand Push Ups
10-12 Wall Balls
     - 5 HSPU's (no depth) first 4 rounds then 3-4 (mostly 3!) the rest of the way. 10 Wall-Balls every round except the last when I did 12. My wallball form sucks lately!

This was a 2 hour workout when all was said and done!! Did this one last in the day (6-8PM) which was weird. I read the comments of everyone else who had done this and it was described as a "bloodbath". Because of this, I swallowed my pride on the # of reps attempted on part D. Probably a smart move because it was still very, very tough but it was doable.

Monday January 13, 2014

A. High Bar Back Squat, work with the following sets @ moderate weight of:
Work to a moderate set of 6, no more than 5 working sets, and no more than 2 sets at a moderate to medium weight.
     - Worked to 265. Tough but I could have done more.
B. 1 Hang Snatch + 2 Deck Snatch x 5 sets, rest as needed between sets. Athlete’s Choice to stay moderate to heavy.
     - Worked to 135, failed at 155 (didn't finish my pull on one of the deck snatches)

C.  Clean and Jerk on the Minute, Every Minute x 18 Minutes of the following:
Odd Minutes 3 reps @ 185/125 lbs @ touch n go
Even Minutes 2-3 Bar Muscle Ups
     - This was tough. Lowering the weight was a bitch on the C&J's. I semi-dropped a few reps but picked the bar right back up. Cleans were easy. Jerks were somewhat challenging because I'm not great at Push-Jerks. Bar muscle-ups.....oh-boy! Well, at least I got 2 every round. Still, there were some missed reps and these seem to be much harder than they should be. My technique needs work. Hope these don't show up in the Opens or any other comps!


PM Session

D. 6 Sets of the following @ 90%:
20 Second Repetitive Box Jumps
20 Second Airdyne
Rest 4-5 Minutes between sets

Saturday January 11, 2013

3 Rounds for time of the following:
20 Kettlebell Swings
20 Step Down Box Jumps
+
Rest 8 Minutes
+
3 Rounds for time of the following:
20 Pull Ups
20 Hand Release Burpees
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Rest 8 Minutes
+
For Time of the following:
Row 250 Meters
50 Wall Balls
Row 250 Meters
50 Wall Balls
Row 250 Meters

I was actually looking forward to doing these WOD's. I figured that each one of these was more or less in my wheelhouse. Problem is, I underestimated the cumulative effect of doing all 3 in the same session!! 8 minutes was just not enough time for me to fully recover!

Part 1: This was pretty straightforward. Everything was obviously unbroken. The cycle time on my swings was nowhere near as fast as others in the group. This was mostly due to the fact that I wasn't using bastardized form to shorten the ROM and also because I was not dropping the last rep from overhead! Box jumps were decent but could have been faster. Time was 4:10

Part 2: Hoped to get Pullups unbroken through all 3 rounds but...nope! First round was unbroken with all butterfly pullups. 2nd round got 10 then 2 sets of 5 I think. 3rd round, who knows?! I think I broke into 4 sets with short rest. Burpees felt terrible.

Part 3: Felt nowhere near recovered from Part 2 and mentally I just felt like tapping out on this. Again, I had delusions of getting through everything unbroken because I did a similar WOD with MORE rowing and MORE wall-balls that I got through unbroken. However; I didn't have to do 2 miserable WOD's before that one!! First round got 25 and then did 15 and 10. Last set of Wall-balls was beyond miserable. I did 15 and then the rest is a blur. I seem to remember lots of sets of 5 and just feeling like holy shit -how am I going to finish this!! Got through the 50 and proceeded to row the slowest 250M of my life! Flopped off the rower and was a human puddle of goo for about 15-20 minutes. There was one point when I stood up too fast and felt myself start to black out! What a shit-show!

Friday January 13, 2014

Really good day at the gym today! Worked out with Masters firebreather Kevin Unger from CityLine CF. God guy who has really pushed me in the last few competitions I've done.

A. High Bar Back Squat, work with the following sets @ moderate weight of:
Work to a moderate set of 4, no more than 5 sets, and no more than 2 sets at a moderate to medium weight.
     - Worked up to 270# and felt really solid on these today. 270 felt very easy and I'm definitely feeling stronger on these.

B. Clean and Jerk, 78%, 1 rep x 3 sets, 83%, 1 rep x 3 sets, 87%, 1 rep x 3 sets.
     - I killed these today!! Sets were at 205, 225, 245, 255. The 255 is a C&J PR and it felt eeeeasy! Could have easily gone for more but decided not to push it.

C. Power Snatch, on the minute, every minute x 15 minutes, 2 reps @ 155/105
     - Did pretty well on these. One miss but just a sloppy rep where wasn't focused. Did all reps no problem.

D. 2 Sets of the following @ 95%:
6 Clean and Jerks @ 135 lbs
45 Cal Airdyne
Rest 8 Minutes between sets

     - Did great on the C&J's but sucked wind on the A/D!!