May 25-28, 2015

May-25

AM

AB - 10min @ EN1 (120-140)

Row - 10min @ EN1

Ski Erg - 10min @ EN1

PM

A. Ankle Mobility - 10-15min targeted work

B. Band Assisted Shrimp Squat - 3 x 10-12 ea leg; rest 60sec (focus on ankle mechanics, should be done barefoot)

C. Band Assisted Pistol - 3 x 10-12 ea leg; rest 60sec (same)

D. Valgus Band Overhead Squats - 3 x 8-10; rest as needed (moderate load, band resistance should be high)    

Notes: 

Knee a little sore after pistols

May-26

PM

6min AB @ EN1

3min AB @ EN2 (140-160 BPM)

4min AB @ EN1

2min AB @ EN3 (160-170 BPM)

+

4min AB @ Threshold (90-95% effort, 170-180 BPM)

4min Rest

4min 8 Snatches @ 75# + 6 BF Burpees

4min Rest

x2 Rounds

+

10min AB @ Rec (100-120 BPM)

Notes:

6min- 207w

3min- 288w

4min- 178w

2min- 357w

R1- 67cal/392-409w

R1- 6rounds

R2- 49cal/356-409

R2- 5+1bp

May-27

AM

A1. Chinese Plank (face-up) - 4 x AMSAP; rest 30sec

A2. Chinese Plank (face-down) - 4 x AMSAP; rest 30sec

A3. WF HS Hold (HB Position) - 4 x AMSAP; rest 30sec

A4. Single-leg 1/4 Squat Banded Pallof Press - 4 x 15 ea side; rest 90sec

B. Anle Mobility - 10-15min targeted work

PM

A. HB Back Squat - 5 x 3; rest 3min (heavy across)

B. RDL - 4 x 5; rest 2min (mod-heavy)

C. BB Shoulder Press - 3 x 8; rest 90sec (mod)

D. Wtd. CTB Pull-up - 5 x 3; rest 3min (heavy across)    

Notes:

A1- 3:19/3:01/2:30/3:05

A2- 3:02/2:30/3:10/2:30

A3- 1:26/1:10/1:06/1:00 

A- 315 felt heavy

B- 275

C- 135 last set missed by 1 rep 

D- 55lb 

May-28

Rest...and go from here

April 16-30th, 2015

Apr-16

Rest/Yoga    

Apr-17

AM

Rest / Recovery Modalities

-Contrast Shower

-Stim

-Normatec

-Mobility

PM

A. Split Jerk - 10 singles @ 82%; rest 90sec

B. 1&1/4 Front Squat - 5 x 2; rest 2:30 (moderate load, focus on speed out of the hole)

C. Banded Strict HSPU - 12 sets of 3 UB reps rest to full recovery b/t

D. Strict Lean-away CTB Pull-ups holding Hollow-body - 12 set of 3 UB reps rest to full recovery b/t

E. Knees tucked Bar Front Lever - 5 x AMSAP; rest 90sec

NOTES: 

30min z1 row

Had to wake up at 4am and felt beat up from the deep tissue message the day before

Apr-18

Open 13.1

+

Rest to full recovery

+

Row 2k for time    

NOTES:

13.1= 165 (15into 165 snatches) felt huge cardio duress

2k= 6:50 cardio duress 

Apr-19

Rest

Apr-20

AM

10min Ski

10min Row

10min AD

10min Row

10min Ski

*all @ EN1 pace (120-140 BPM)

PM

A. Squat Clean From Low Blocks x1 + Front Squat x1 - 6 sets of the complex; rest 3min (heavy across)

B1. Strict Muscle-up x1 + Ring Dip x5 + Rings Support (RTO) xAMSAP - 6 sets of the complex; rest 30sec (RTO=rings turned out)

B2. Banded Assisted Paralette Planche Hold - 6 x AMSAP; rest 60-90sec as needed

C1. 3" Strict Deficit HSPU @31x3 tempo - 6 x AMRAP; rest 30sec (don't fight for any reps)

C2. Hollow Rock - 6 x AMSAP; rest 60-90sec as needed,

NOTES:

A- 265 (powered every single one and rode it down no matter how hard I tried to drop) was at 275 and dropped to 265 to try and drop faster but didn't work

Core work was solid but hspu were weak shoulders feel weak

Apr-21

AM

Rest / Recovery Modalities

-Contrast Shower

-Stim

-Normatec

-Mobility

PM

20min Aerobic Circuit (mix movements from workout w/ cyclicl movements)

+

3min AMRAP

30 Double-unders

15 Wallball

10 Burpees

Rest 3min

...

3min AMRAP

15cals Assault

10 Hang Power Snatch @ 75#

10 TTB

Rest 3min

x4 Rounds (24min work + 24min rest)

+

AD/Row/Ski - 10min @ recovery pace    

NOTES:

2 rounds due to master regional wods for peak team

R1= 2+7WB/ 1+9snatches

R2= 2+5WB/ 1+1snatches

Apr-22

AM

Track-style Warm-up - 15-20min (get w/ Guido for suggestions here)

...

Run - 20min @ HR 150 BPM (record distance covered)

...

Row/AD - 20min @ REC/EN1

PM

A. 2 Position Squat Snatch (hip/floor) - 1 complex on the min for 8min @ 165-185#

B. Snatch Pulls w/ Chains - 5 x 1.1; rest 10sec + 3min (same loading as last week)

+

Gymnastics Play - 20min

*include:

-levers (front / back, tucked, band assited)

-Free HS Holds (start w/ wall-facing & attempt to hold free...progress to in-place)

-Candlestick Rolls to pistols

-Back Bridge press-ups

-Back Pull-overs    

A-185 easy

B- 255(305 with chains)

Apr-23

Rest/Yoga    

April 24

Master wods 1&2

1- 1rm snatch- 255 

Pull is great receiving position not so great 265 was easy to pull over my head

2- 5min AMRAP

5 muscle ups 

10 pc @ 155

Score : 4+2

April 25

Master Wod 3

21-15-9

Dead@ 225

Box jump 24”

Hspu

Score: 4:47

All UB, paced the hspu very well just need to acquire some speed and muscle endurance but on the way there.

April 26

Mock team comp for a buddy of mine

3men/3women

Wod 1- 2 rowers 5k/5k for time

Wod 2- 1 person works at a time 6 rounds total 50ub dubs/ 40kb @55/ 30wb @20 

Wod 3 

21-15-9

Pc @135

Fs

Burpee

(Sincronised 3men/3women)

April 27

Master Wod 4

Double Jackie 

1,000m row

50 thrusters (65)

30 c2b

X2rounds

Score: 17:18

Need thruster work/ bottom squat position

Played gymnastics horse 2 hours before and affected grip a little but nothing to cry about

Apr-28 continued -

AM

Rest / Recovery Modalities

-Contrast Shower

-Stim

-Normatec

-Mobility

PM

A. Split Jerk - 8 singles @ 85%; rest 90sec

B. Pause Front Squats - 6 x 2; rest 3min (mod-heavy, 2sec pause in bottom...STAY ACTIVE)

C. Banded Strict HSPU - 15 sets of 3 UB reps rest to full recovery b/t

D. Strict Lean-away CTB Pull-ups holding Hollow-body - 15 set of 3 UB reps rest to full recovery b/t

E. Knees tucked Bar Front Lever - 5 x AMSAP; rest 90sec    

NOTES:

Am- cryogen therapy #popsicle

PM

A- 275(light and easy)

B-275 felt good worked on some ankle mobility before

C- felt really good no missed sets. Took a good amount of rest but happy with it; got better as I went focusing on the perfect hollow making the hspu easier on myself 

Skipped d&e due to double Jackie the day before and the gymnastics horse

Apr-25

5 Rounds for time

400m Run

20 Burpees

*try to pace this so that each round is the same split time but effort reaches 100% by the final round    

14:28 felt good. Paced perfectly I believe reaching 100% last round believe I could have gone faster on the runs.

Apr-26

Rest

Jan 19th- Jan 27th, 2015

Jan-19
*AM active recovery if needed based on stress/fatigue from weekend*
A. Squat Clean - 12-15 singles @ 60-65%; rest as needed (mechancis, technique, consistency work)
B. HB Back Squat NO TEMPO - 5 x 1; rest 3min (build, tough single for the day)
C. Strict CTB Pull-up - 50 reps for time
D1. GH Raise - 4 x 4-8; rest 60sec (not sure what your capacity is on these...use assistance if needed)
D2. DB 1arm Elbowing Row @31x1 - 4 x 6-8; rest as needed b/t arms + 60sec
+
Gymnastics Based Core Circuit - 20min
Including: Hollow Rocks, Arch Rocks, Planks, Crawling, L-sits    

NOTES: did not receive mail this monday

Jan-20
10min AMRAP @ 85-90% HRmax (use 220 minus age formula to preduct HRmax)
60sec AD
15 Wallball @ 20#
10 Burpees
60sec Row
15 KB Swings @ 53#
10 Box Jumps
Rest 3min
x3    

NOTES: emailed you heart rate and rounds/10min

Jan-21
A. Power Snatch - 12-15 singles @ 60-65%; rest as needed (mechanics, technique, consistency work)
B. Bnk Snatch Grip Push Press - 5 x 1; rest as needed (build to 1RM)
C. DB 2arm Neutral Grip Press - 5 x 3; rest 2min (heavy)
D. Russian KB Swing - 5 x 20 UB reps @ 2pood++ (if you have 80-90# KB's use that)
+
15-12-9-6-3
Deadlift @ 255#
Kipping HSPU    

NOTES:

A-#165 x15 clean pretty singles 

B- #235

C-# 60 fought that last rep last 2 sets

D-#90

Wod- 6:13 @275(reasons why I can't count in email) hspu need work very slow/falling off of wall. Regional standards 24x34 box 

Jan-22
60min choice cyclical @ Z1 (55-75% of HRmax)    

Jan-23
A. Front Squat - 4 x 2; rest 3min (build)
B. Muscle-up - 3 x 3.3.3; rest 20sec + 2min
C. BB Pendlay Row - 4 x 6; rest 2min (heavy across)
+
15 UB CTB PU
20 UB Front Rack Walking Lunges @ 135#
Rest 3min
x3-4    

NOTES:

A-265-285-305-325

B- easy reps

C- 185

Wod:

R1- :49

R2- :48

R3- :49

R4- :51

Jan-24
A. Split Jerk (blocks) - 12 perfect singles @ 60-65%; rest as needed
B. Strict HSPU - 10 UB sets of 3 NOT for time (perfect reps, get film & send)
C. Wtd. Rings Push-up @32x1 - 5 x 5-6 TOUGH reps 
D. Wall-facing HS Hold - 4 x 60sec UB; rest as needed b/t
+
60sec Airdyne @ 100% HRmax (but not 100% effort...)
Rest 30sec
x3
Rest 3min
...
60sec Row @ 100% HRmax
Rest 30sec
x3
Rest 3min
...
60sec Ski Erg @ 100% HRmax
Rest 30sec
x3    

A- 205# triplets and 3 singles 15 total

B- 3x10 Kipping could only do 1 strict hspu

C- did weighted ring dips with 55. Read ring dips need glasses....

D-unbroken.

Wod- emailed heart rate and cal/meters

Jan-25
Rest

Jan-26
A. Squat Clean - 12-15 singles @ 65-70%; rest as needed (mechancis, technique, consistency work)
B. HB Back Squat - 5 x 2.2; rest 30sec + 3min (build to max of the complex)
C. Wtd PRONE GRIP Pull-up - build to 1RM; rest as needed
D1. GH Raise - 4 x 4-8; rest 60sec (not sure what your capacity is on these...use assistance if needed)
D2. DB 1arm Elbowing Row @31x1 - 4 x 6; rest as needed b/t arms + 60sec
+
Gymnastics Based Core Circuit - 20min
Including: Hollow Rocks, Arch Rocks, Planks, Crawling, L-sits    

A- 15 reps at #225

B- 295-315-335-355-365

C- #125

D1- used 45 on each side 4x8

D2- #70 across

Jan-27
15min AMRAP @ 85% HRmax
15 KB Swings @ 53#
30cals Airdyne (AB = 60sec)
45 Double-unders
Rest 3min
x2                    

NOTES: emailed you HR and rounds/ 15min amrap

Jan 5-18, 2014

Jan-5
A. HB Back Squat @20x1 tempo - 5 x 4; rest 2min (build)
B1. RDL @3030 tempo - 5 x 6; rest 60sec (heavy, use lifting straps)
B2. Strict CTB Pull-up Clusters - 5 x 5.5; rest as needed b/t clusters + 60sec
C. BB Pendlay Row - 4 x 6; rest 90sec (heavy)
+
5 Muscle-ups
90sec AD @ 85% effort
Rest 90sec
x4    

NOTES:

A- 275-295-315-335-355

B1- 275

B2- last 2 reps of sets 3-5 I did 2 regular strict pull-ups cause I couldn't do c2b. Dropped off. Then did 2more c2b 

C-185

WOD unbroken on everything, full swings, assault bike @ 335-375 watts 

Muscle up- UB were not pretty... Felt off. Assult bike 331-359 watts across all 90 sec.

Jan-6
Swim/AD - 20-30min total @ mixed intensities
+
Gymnastics Based Core Circuit - 20min
+
Rehab/Mobility    

NOTES: 

3x300m swim in pool. Nice easy pace a little over 7min + mobility 

Jan-7
A. Muscle-Snatch - 5 x 3.3; rest 20sec + 90sec (heavy)
B. DB 2arm Neutral Grip Press - 5 x 5; rest 90sec (heavy)
C. BB CG Bench PRess @20x1 tempo - 5 x 5; rest 90sec (heavy)
+
5 Rounds
AMSAP Wall-facing HS Hold
60sec Sled-push @ VERY HEAVY, slow-grinding load

NOTES:

A- #155

B-#55

C-#195

WOD- loaded rogue dog sled & pushed outside to "grind" on the asphalt 

Jan-8
Swim/AD - 20-30min total @ mixed intensities
+
Gymnastics Based Core Circuit - 20min
+
Rehab/Mobility    

Jan-9
A. Front Squat @21x1 - 5 x 3; rest 2min (build, moderate)
B. Deadlift @31x1 - 5 x 5; rest 2min (build, heavy)
C1. Wtd. Strict Supine Grip Pulll-ups @21x1 - 3,3,3,2,2;rest 60sec (heavy)
C2. Kang Squat - 4 x 6; rest 60sec (mod-heavy)
+
2 Legless Rope Climbs to 15'
60sec Backward Sled Drag @ VERY HEAVY, slow-grinding load
Rest 2min
x4    

NOTES:

A- 135-155-185-205-225. 

B-315-335-355-385-405

C1-#55

C2-#155

WOD-loaded sled/pulled on rubber matting (believe it was 405#)


Jan 10

TEAM WZA swim wod 

teams of 3 

100 wallballs while one is on a parallette L-sit and one rests

300m swim for all

100 wallballs while one is on a parallette L-sit and one rests

did it with two guys that were competing on a WZA team

did the jan 10th programing sunday

Jan-11
A. Push Jerk / Split Jerk - test/mechanics + build to tolerance (report to me on this)
B. DB 2arm DB Neutral Grip Press - 6 x 3; rest 2min (heavy)
C. Wtd. Ring Dip @21x2 - 5 x 5; rest 2min (heavy)
D. DB 1arm OH Carry - 5 x 40m; rest as needed (100# all sets)
+
30-20-10-20-30
Calories AD
Box Jumps @ 24"    
on assault bike did 20-15-10-15-20cal

NOTES:

A- feels good

B- #60

C- #45

D #100

WOD-9:28


Jan-12
A. HB Back Squat @20x1 tempo - 6 x 2; rest 2:30min (heavy across)
B1. RDL @3030 tempo - 5 x 4; rest 60sec (heavy, use lifting straps)
B2. Strict CTB Pull-up Clusters - 5 x 5.5; rest as needed b/t clusters + 60sec
C. BB Pendlay Row - 5 x 4; rest 90sec (heavy)
+
15 Russian KB Swings @ 2pood
5 Muscle-ups
90sec AD @ 85% effort
Rest 90sec
x4    

NOTES: 

A-#355

B-#275
B2- DONE, Last rep in last set was a struggle
C- #185 made sure my form was perfect was not crazy heavy

Rowed royalty comp

6 rounds 

1min on

30 sec off

1st 2 min-656m

6min total- 1791m 

ass was on fire from the squats and Assault bike earlier

Jan-13
Swim/AD - 20-30min total @ mixed intensities
+
Gymnastics Based Core Circuit - 20min
+
Rehab/Mobility    

Notes: Olympic pool. 500m warm up & 300m continuous swim.

Jan-14
A. Power Snatch - test/mechanics + build to tolerance (report to me on this)
B. Bnk Snatch Grip Push Press - 5 x 1.1.1; rest 20sec + 3min (use jerk blocks, build, heavy)
B. DB 2arm Neutral Grip Press - 5,5,5,3,3; rest 90sec (heavy)

#60 2nd rd of 5, (4reps), 5reps last set of 5, 55 for set of 3's

C. BB CG Bench Press @20x1 tempo - 5,5,5,3,3; rest 90sec (heavy)
D. Sled Push - 5 x 30sec @ moderate load, very high turn-over; rest 3min
+
Test HSPU/Kipping HSPU & report to me    

NOTES: 

A- #185 fells good

B-135-185-205- 2@225 rested but couldn't hit it 

B2-#60 

C-#185

D- 2 plates and a #25 on turf with a dog sled. 45m,52m,48m,48m,55m.

+

HSPU feel good

Jan-15
-Rested and helped set up WZA-           

Jan-16
A. Front Squat NO TEMPO - 3,3,3,2,2; rest 2min (build, mod-heavy)
B. Deadlift @31x1 - 5,5,5,3,3; rest 2min (build, heavy)
C1. Wtd. Strict Supine Grip Pulll-ups NO TEMPO - build to 1RM; rest as needed
C2. Kang Squat - 4 x 6; rest 60sec (mod-heavy)

NOTES:

A- 205-225-245-265-285 feels good!
B- 315-355-405-455 caped it off @ 455 made a little bit of a big jump for temp should have gone to 425-430 in between.
C- #125, 90lb kb and 35lb kb

D- #165

Jan-17
A. Split Jerk (blocks) - 10 perfect singles @ mod-heavy; rest as needed
B. DB 2arm DB Neutral Grip Press - 5 x 5; rest 2min (heavy)
C. Wtd. Ring Dip NO TEMPO - in 5 sets, build to 3RM; rest as needed
D. DB 1arm OH Carry - 5 x 50m; rest as needed (100# all sets)
+
1k Row
200 Double-unders
1k Row    

NOTES:

Wod: did the 1k-100dubs-1k @ the Progenex tent at WZA after the events no warm up, took my rope out sat on a rower and hit it - 8:45

Jan-18
Rest

Dec 22, 2014- Jan 2, 2015

Dec-22
AM
Airdyne - 20min @ Z1+ (just above normal Z1 pace)
+
3-4 Rounds
20 Hollow Rocks
20 Arch Body Rocks
AMSAP L-sit Hold
AMSAP Side-plank ea side

PM
A. HB Back Squat @21x1 tempo - 4 x 8; rest 75sec (mod-heavy)
B1. Strict CTB Pull-up @21x1 tempo - 4 x 4.4; rest as needed b/t clusters + 45sec
B2. BB Back Rack Split Squat (not RLE) @22x1 tempo - 4 x 10 ea leg; rest 45sec
C. BB Bent-over Row @21x1 tempo - 4 x 10; rest 60sec (moderate)    

NOTES:

AM

Rowed 20min 4600m (G took AD)

PM

A-#265

B1-felt good

B2- #115

C- #135

Dec-23
60 Double-unders
20cals Assault bike  
20cals Row
Rest 90sec
x5 @ 85-90% effort
+
Rehab/Mobility 

PM
A. Gymnastics Skill/Play - 20-30min with focus on:
-HS holds
-Strict HSPU
-Frog Stand/Advanced Frog Stand
-HS Walking

NOTES:

R1- 4:45

R2- 4:40

R3- 4:53

R4- 4:51

R5- 4:50

Unbroken dubs 1st 3 rounds then broke once eon 4&5...last 3-5 reps

kept the AD above 300 watts
One pull/cal

Dec-24

AM
Rest

PM
A. Muscle-Snatch - 5 x 5; rest 60sec
B1. RDL @3030 tempo - 5 x 6; rest 75sec (mod-heavy across)
B2 CG Bench Press @21x1 tempo - 5 x 8; rest 75sec (mod-heavy across)
C1. Double KB Deficit Sumo Deadlift @4021 - 3 x 12; rest 30sec
C2. DB 2arm Seated Neutral Grip Press @21x2 tempo - 3 x 12; rest 30sec
D. DB 1arm Overhead Carry - 5 x 40m; rest as needed (heavy, use 2 arms to get DB OH then stabilize)    

NOTES:

A- #135

B1- #245

B2- #155

C1- #70

C2- #30

D- #80

Dec-25
AM
Rest

PM
Rehab/Mobility    

Dec-26
AM
A. Strict Muscle-up - accumulate 14-16 total reps NOT for time
C. Wtd. Strict SUPINE GRIP CTB Pull-up @32x1 - 4,4,4,3,3; rest 90sec (15# across)
D. Wtd. Ring Row @31x1 - 5 x 10 w/ 25# plate; rest as needed

NOTES:

AM

Good. Weighing in at around 190#

Dec-27

AM(dec 26 PM) 
A. HB Back Squat @32x1 tempo - 4 x 4; rest 60sec (build)
B. BB Back Rack Walking Lunge - 4 x 24 steps; rest 60sec (155#)
C. Kang Squat - 3 x 12; rest 60sec (115# across)
D. Yoke Carry - 5 x 40m; rest as needed (315#)   

AM(after swim Wod in PM)
A. BB Shoulder Press - 6,6,6,4,4,4; rest 75sec (build)
*sub DB press if wrist is still hurting
B. DB 2arm Bench Press @21x1 tempo - 10,10,8,8; rest as needed (build)
C. Strict TTB - accumulate 35 reps NOT for time
D. Rings-support (top of dip) L-sit Hold - 5 x AMSAP; rest 60sec
+
Row - 6 x 500m @ 85% effort; rest-walk 90sec b/t    

NOTES:

AM

Did 12/26 PM this morning

A- 265-285-305-315

B-done 

C-done 

D-&done 

NOON

Swim wod

We did 5x200m 3 stokes and a breath, 5 strokes, 7 strokes, then two 3 strokes 

Then an open water relay 3x50m swim in the bay and 15 air squats. 3 ppl per team... Good amount of rest 

PM

A- used a 45 across. All the weight I had DB. (Diff box)

B- shoulder was tight skipped.

C-done

D- never over 15 sec core was shot

Row

R1-1:42.8

R2-1:42.0

R3-1:42.5

R4-1:42.4

R5-1:44.2

R6-1:44.5

Had almost no pull at the end



Dec-28
Rest

Dec-29
AM
Airdyne - 20min @ Z1+ (just above normal Z1 pace)
+
3-4 Rounds
20 Hollow Rocks
20 Arch Body Rocks
AMSAP L-sit Hold
AMSAP Side-plank ea side

PM
A. HB Back Squat @21x1 tempo - 4 x 10; rest 60sec (moderate)
B1. Strict CTB Pull-up @21x1 tempo - 4 x 5.5; rest as needed b/t clusters + 45sec
B2. BB Back Rack RLE Split Squat @32x1 tempo - 4 x 8ea leg; rest 45sec
C. BB Pendlay Row @21x1 tempo - 4 x 6; rest 60sec (mod-heavy)    

NOTES

Am

Rowed at z1 (4600m) 20min

G took the AD

PM

A- #255 - bueño 

B1- clusters were fun.... Last 2 reps were a fight.

B2- skipped legs/hammies needed a little rest. Tight.

C- 135 messed around with mixed grips as well

Dec-30
Swim Session - 30-45min total mixed intensities
+
Rehab/Mobility 

PM
A. Gymnastics Skill/Play - 20-30min with focus on:
-HS holds
-Strict HSPU
-Frog Stand/Advanced Frog Stand
-HS Walking    

Dec-31
AM
Rest

PM
A. Muscle-Snatch - 5 x 5; rest 60sec
B1. Snatch Grip Deadlift (PL style NOT Oly) @4121 tempo - 4 x 8; rest 75sec (mod-heavy across use straps)
B2 Bench Press @21x1 tempo - 4 x 6; rest 75sec (heavy across)
C1. Double KB Deficit Sumo Deadlift @4021 - 4 x 8; rest 30sec
C2. DB 2arm Seated Neutral Grip Press @21x2 tempo - 4 x 8; rest 30sec
D. DB 1arm Overhead Carry - 5 x 40m; rest as needed (heavy, use 2 arms to get DB OH then stabilize)    

NOTES: 

A- #135

B1- #245

B2- #155

C1- #70

C2- #35

D- #100

Jan-1
AM
Active Recovery (AD/Swim/Run/Row)

PM
Rehab/Mobility    

NOTES: 15min pool 10mim ocean

Jan-2

Went a little off programming today did one of guidos Wods with some of the peak team. 2 rope climbs

20wallballs (30lb)

200m run

6rounds

16:57

Rx was a 20lb ball I used a 30 to add a little strength use to the Wod, and I kept up with one of our girl team regional athletes using a 14.

Jan-3
AM
A. BB Shoulder Press - 5 x 5; rest 75sec (build to tough 5)

Thought I would have gone to 155-165#

B. DB 2arm Bench Press @21x1 tempo - 8,8,6,6; rest as needed (build)

Struggled up last couple reps of 80&85#

 
C. Strict TTB - accumulate 40 reps NOT for time
D. Rings-support (top of dip) L-sit Hold - 5 x AMSAP; rest 60sec
+
Airdyne - 4 x 3min @ 85% effort; rest-walk 3min b/t    

NOTES:

A-45,95,115,135

B-60-70-80-85 Struggled up last couple reps of 80&85#

C- sets of 5

D- less than 10sec then tucked knees. Hard to fully extend legs and hold

+

(Swam 3min on\off intervals)
Was at a hotel gym and pool. 

Jan-4
Rest

20mim beach jog 8am

Dec 8-14th, 2014

Dec-8
AM
4x
5min AD @ Z1
100m Farmers Carry @ 100# ea hand (use farmers handles if you have them)
100m Yoke Carry @ 250# total
+

3-4 Rounds
20 Hollow Rocks
20 Arch Body Rocks
AMSAP L-sit Hold
AMSAP Side-plank ea side

PM
A. HB Back Squat @21x1 tempo - 4 x 6; rest 75sec (mod-heavy)
B1. Strict CTB Pull-up @21x1 tempo - 4 x AMRAP UB; rest 45sec
B2. BB Back Rack Split Squat (not RLE) @22x1 tempo - 4 x 8 ea leg; rest 45sec
C. BB Bent-over Row @21x1 tempo - 4 x 8; rest 60sec (moderate)

NOTES:

Only am session today. Finals week. Used farmer handles and a barbell indtead of a yoke.

Dec-9
400m Run @ 85% effort
15 KB Swings @ 2pood
10 Burpees
Rest 2min
x5
+
Rehab/Mobility 

PM
A. Squat Clean & Jerk - 20-30min of light-moderate skill work (if you can arrange it, work with an Oly coach)
B. Gymnastics Skill/Play - 20-30min with focus on:
-HS holds
-Strict HSPU
-Frog Stand/Advanced Frog Stand
-HS Walking
*all to tolerance

NOTES-

only am session, finals week.

R1- 2:35

R2- 2:44

R3- 2:44

R4- 2:36

R5- 2:40

Dec-10
AM
Rest

PM
A. Deadlift @31x1 tempo - 4 x 6; rest 75sec (mod-heavy)
B. CG Bench Press @21x1 tempo - 4 x 8; rest 60sec (mod-heavy)
C1. Good Morning @3112 tempo - 3 x 8; rest 30sec
C2. DB 2arm Seated Neutral Grip Press @21x2 tempo - 3 x 10; rest 30sec
D. DB 1arm Overhead Carry - 5 x 30m; rest as needed (heavy, use 2 arms to get DB OH then stabilize)

NOTES:

A- @ #315

B- 2@185/ 2@175

C- #95 kept it light and used it as a good stretch. Go too heavy sometimes and haven't done GM in a while. 

C2- @ #45

D- @ #70

Dec-11
AM
Swim - 20-30min total @ below 80% effort level (skill/mechanics work + long easy swim)

PM
Rehab/Mobility

No swimming pool. 20min AD and mobility

Dec-12
AM
A. Squat Snatch - 20-30min of light-moderate skill work (if you can arrange it, work with an Oly coach)
B. Strict Muscle-up - accumulate 10-12 total reps NOT for time
C. Wtd. Strict CTB Pull-up @32x1 - in 5 sets, build to tough triple; rest as needed
D. Wtd. Ring Row @31x1 - 4 x AMRAP UB w/ 20# vest; rest 90sec

PM
A. HB Back Squat @32x1 tempo - 3 x 8; rest 60sec (moderate)
B. BB Back Rack Walking Lunge - 3 x 20 moderate steps; rest 60sec
C. Kang Squat - 3 x 10; rest 60sec (moderate)
D. Yoke Carry - 5 x 30m; rest as needed (300-325#)

NOTES:

AM

-Shoulder and wrist still not ready to snatch #75 power still hits it in the wrong place. 

B- 12 reps (no pain)

C- built up to 20lbs

D- 16/12/13/14 with 25lb plate on my chest

PM

A- #265

B- #155

C- #115

D- #315 on a barbell

Dec-13
AM
Biscayne bridge run- over / back / and half way up.

Clean Wod @ camp- 60 cleans 

1rm based off of #315 hang pc

500m row on 3:30 clock 

Into 7min AMRAP 10 over the bar burpees and 10 push jerks @ #95

1:27

4rounds + 1 burpee 

Had nothing left to give in the row started pulling with just back. 

Arms on fire with jerk.... And had it in an elbow down rack position to compensate for my wrist. 

Have a lot of work to do

Dec-14
Rest

December 3, 2014

A. HB Back Squat - 5 x 5; rest as needed (build to 5RM)
B. BB Back Rack Walking Lunge - 4 x 20; rest 2min (135#)
C. DB 1arm Overhead Carry - 5 x 30m; rest as needed (heavy, use 2arms to get DB OH then stabilize)
+
In 30sec, complete:
7 Burpees AFAP
Max Distance Sled Push @ moderate load + high-turnover
Rest 4-5min
x4    

NOTES:

A- 315 felt light but went for 335 and got 2.

B- put on and off rack between sets. Easy reps

C- @ #70 felt harder to stabilize on my shoulder but made it feel a lot better mobility wise.

WOD

R1- 32m pushed on 15m turf

R2-37m

R3-34m

R4-49m

2 plates on a rogue dog sled