-Active rest-
Bike 30 min
Mobility 60min
Legs were super tight after the BS.
Friday, September 19, 2014
September 15th, 2014
A. Back Squat - build to tough triple; rest as needed
+
For time:
50 Back Squats @ 135#
50 GHD Sit-ups
50 KB Swings @ 2podd
50 Burpees
NOTES:
A: 355 Felt solid
B: don't know the time, because it was reset by accident when another coach started the 4pm class.
Felt huge lactic acid build up during BS.
25-15-10
September 14th, 2014
AM
A. TnG Power Clean - quickly build to moderate triple; rest as needed
B. TnG Power Clean - 3 reps every 30sec for 10 sets @ 185#
+
100cals Airdyne
300 Double-unders
100cals Row
*Top score = 13:43
NOTES:
A: 255# Mod Triple
B: reps were solid
C: Assault Bike 100cal- 16:56
300 dubs- in 25's 22:21
100cal row 29:47
Assault bike took forever.
Monday, September 8, 2014
September 8th, 2014
Sep-8
AM
A. Squat Clean - in 5 sets build to a tough single (not a max); rest as needed
+
10 Rounds
10cals AD
10 Front Squats @ 155#
PM
Row - 30sec @ 100% effort
Rest - 90sec
Row - 60sec @ 100% effort
Rest - 3min
Row - 500m @ 100% effort
Rest - 6min
Row - 1000m @ 100% effort
Rest - 12min
Row - 2000m @ 100% effort
NOTES:
AM
Rode Bike to Gym ~3 miles
A: 185-225-255-275-300#
B- 26:49
Super lactic acid build up. 1st 5rounds in a little over 10min. Fs were unbroken but not as fast as I would like. Used new new AD assault bike lately, that they had at Crush Games.
PM
Row 30sec- 196m
Row 60sec- 354
500m row- 1:37.9
1000m row- 3:34.7
2000m row- 7:41.5
1st two easy, 500m on fell off the rower at the end. Finding that pace to stay all out without burning out.
September 6th, 2014
10 UB front squats @ 135#
8 Box jumps @ 30"
Rest 2 min
x8
NOTES:
R1- :29
R2- :31
R3- :29
R4- :29
R5- :28
R6- :32
R7- :34
R8- :35
UB Fs&Bj
Legs were toasty on the last set of bj.
September 5th, 2014
A. TnG Power Snatch - quickly build to tough triple; rest as needed
B. TnG Power Snatch - 5 x 3.3.3 @ 80% of ""A""; rest 20sec + 3min
C. Strict HSPU - 12 sets of 2 UB reps; rest as needed
*if this bothers your shoudler, skip it
PM
200m Run @ 85%
20 UB Wallball
200m Run @ 85%
20 UB GHD Sit-ups
Rest 2:30
x5 by feel
+
Airdyne - 20min @ Z1
NOTES:
AM
A: #225
B: 80%= #180 all sets unbroken
C: rested shoulder
PM
R1- 3:17
R2- 3:23
R3- 3:28
R4- 3:43
R5- 3:44
Unbroken wallballs, legs were burning on the GHD.
Friday, September 5, 2014
September 4th, 2014
3 rounds for time
12 KB Swings @ 2Pood
10 Alt Pistols
8 burpees
+
5-4-3-2-1
PC&Jerk @155
Muscle-up
NOTES:
Wod 1- 4:28
Wod 2- 3:58
(1) Used oly shoes for the pistols and went unbroken. Started to burn out on the last couple.
(2) hurt a little. Went unbroken on all muscle-ups but felt super taxed while doing them.
Held off on the shoulder to overhead to give my shoulder another day to rest.
Thursday, September 4, 2014
September 3rd, 2014
Took an active rest day
NOTES:
Rode 6 miles on my bike + 1hr mobility
Woke up super tight.
September 2nd, 2014
7 Rounds <2 min/round 1min rest>
200m run
7 dead @335
Max dubs with remaining time.
NOTES:
R1- 83
R2- 85
R3- 65
R4- 52
R5- 0 FINISHED DEADS
R6- 45
R7- 25
Monday, September 1, 2014
September 1st, 2014
AM
A. TnG Squat Snatch x2 + OHS x5 - 10 sets of the complex @ tough weight; rest 60sec
B. Front Squat - 5 reps from the floor @ 165-185# on the min for 10min
C. Muscle-up - 4 x 8 UB reps for time; rest as needed
PM
For time:
100 Double-unders
20 HSPU
75 Double-unders
15 HSPU
50 Double-unders
10 HSPU
25 Double-unders
5 HSPU
+
Airdyne - 15min @ Z1
NOTES:
A- 135# didn't know how hard the reps would get, should have gone 165-175
B- 165# unbroken squat clean/FS going to step it up and go heavier next time
C- did not do the Muscle-ups, shoulder wasn't up to it. Dead hang pinches somethig in there. Going to warm up well tomorrow for the C2B's
Pm
Wod- 6:25 HSPU held me back again. Taped them up to be regional standards. Shoulder was still pretty tight.
Been using the scapjack to warm up my shoulder before Wods seems to be working well.
August 31st, 2014
9-6-3
TnG Snatch @ 95#
Burpee
...
500m Ski buy-out
Rest 6min
x2
Rest 12min
x2
(9-6-3 + 500m ski, rest 6min, 9-6-3 + 500m ski, rest 12min, repeat)
NOTES:
Shoulder still tight but held up well durring all 4 parts of the Wod.
Wod1- 3:29
Wod2- 4:21
Wod3- 4:07
Wod4- 4:19
August 29th, 2014
AM
A. Clean DL x3 + Power Clean x2 + Jerk x1 - 7 tough sets of the complex; 90sec
95-135-185-205-225-255-275
B. 2" Deficit Strict HPSU - 10 sets of 2 UB reps; rest as needed to keep these crisp
+
50 Kipping HSPU for time
*400m run immediatley each time you break
PM
4 Rounds for time
20 CTB Pull-ups
15 Box Jumps @ 24"
10 Clean & Jerk @ 135# (in TnG sets of 3)
+
Airdyne - 15min @ Z1
NOTES:
Completed the clean and def HSPU, rested my shoulder the rest of the day
August 27th, 2014
30x
Airdyne - 30sec @ 85% (330+ watts)
Airdyne - 30sec @ 50% (~100 watts)
+
Mobility - 30min
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