November 30, 2014

AM

25 laps in pool. ( going to start adding this in as active rest/fun. Pool was probably 50-60 degrees helped my shoulder out.

PM

Wod with Dylan

2 rounds for time 

29 air squats 

200m run 

29burpees 

200m 

29lunge jumps 

200m run 

29burpees 

200m run

Score: 15:45

Wodded with Dylan a couple times this week when I've felt exhausted ect... To get something in.

November 29, 2014

Rest/ coach/ um game. 

November 28, 2014

AM
4x Core Stability Routine #1
60sec Wall-facing HS Hold in perfect hollow-body position
AMSAP - Hollow-Rocks
AMSAP - Arch Body Rocks
6x Strict Rings Neutral Grip "TTB" Negatives (control negative 6-10sec ea rep)

 

PM

Wod with Dylan was similar.

20 cal row 

20 DB snatches @70

12min AMRAP

Score- 4 rounds + 15 snatches

Felt that pinch a little in my shoulder when I would power snatch instead of muscle snatch

November 27, 2014

Active rest day/ stretch

November 26, 2014

AM

A) 20min AD

B) shoulder & wrist @ PT

PM

3 Rounds @ 85-90% effort
15 Box Jumps @ 24"
15 Wallball
45 Double-unders
Rest 4min
x3    

R1- 4:35

R2- 5:36

R3- 5:00

November 25, 2014

AM
HS Walk / Free HS Hold - 20min of Play/Practice
+
4x Core Stability-2
12 ABwheel Roll-outs
AMSAP Wall-facing HS Hold in HB Position
AMSAP Rings Support L-sit Hold
12 Supine (lying) Windshield Wipers
AMSAP Side-plank ea Side

PM
A. Front Squat w/ chains - 5 x 3 TOUGH reps; rest 90sec
+
20min AMRAP
10 Deadlift @ 315#
100m Sled Push @ very-heavy grinding load
1 Legless Rope Climb
200m Run    

NOTES: 

PM

A- 245 no chains felt slow.

B- 6plates on a rogue dog sled? Was grinding weight. 

Score- 1r + 1 legless rope climb 

Sled took the longest by far everything else was fast

November 24, 2014

- 60min mobility- 

November 23, 2014

Did a little NFT with Dylan.

1 l-sit rope climb

2 leg less rope climbs

3 rope climbs

100ft OH walking lunge (#135)

3 rope climbs

2 legless rope climbs 

1 l-sit rope climb 

November 22, 2014

AM
5 Rounds @ 85% effort
250m Row
200m Run
Rest 5min
x3

R1- 10:33

R2- 12:06

R3- 12:28

Shot my legs! 

November 21, 2014

AM

4x Core Stability Routine #1
60sec Wall-facing HS Hold in perfect hollow-body position
AMSAP - Hollow-Rocks
AMSAP - Arch Body Rocks
6x Strict Rings Neutral Grip "TTB" Negatives (control negative 6-10sec ea rep)

PM
A. Split Jerk - 8 singles @ 205-225#; rest 90sec (assess your tolerance for OH pressing here and report back to me...film 1 set)
B1. Kipping CTB Pull-up - 4 x 8 UB reps; rest 30sec
B2. Ring Dip - 4 x 8 UB reps; rest 90sec
*assess tolerance for UB pulling & horizontal pressing here & report back to me
+
For time:
100 Wallball @ 20# to 10'
50 Deadlift @ 225#

NOTES:

AM

Strict TTB( felt a little pinch and got batter as the rounds progressed)

PM

A. Wrist wasn't ready for the rack position but feeling a lot better with the unintended rest I took.

B1. Felt that little pinch again but went away more and more as reps progressed.

B2. No problem what so ever 

Wod- tried for a sub 7 but legs were on fire half way into the deads and started using my back more than my legs.

7:03

November 20, 2014

NFT

1000m row

50 dubs

10 alt pistols

500m run

NOTES:

Almost threw up and cramped on run.

November 5, 2014

AM

Rest/mobility

PM

200m Run

15 Burpees

20cals AD

20 Box Jumps @ 20"" (step-down)

20cals AD

15 Burpees

200m Run

Rest 4min

x3 @ 80-85% effort

Rest 10min

Repeat one more round @ 90%

**if burpees bother your wrist sub 40# Slamball

NOTES:

R1- 5:58 @ 80%-85%

R2- 6:20

R3- 7:39

R4- 6:55 @ 90%

Unbroken 

November 4th, 2014

Nov-4

AM

A. HB Back Squat - in 5 sets build to tough single; rest as needed

B. Clean Grip RDL (no tempo) - 5 x 3; rest 2:30

C. GH Raise - 4 x 4-5; rest 90sec (add load)

PM

For time @ 100% effort

30 KB Swings @ 2pood (russian if bothering your shoulder)

500m Row

30 KB Swings @ 2pood

Rest 6min

x3

NOTES:

Am

A- 385#

B-275# 

PM

R1- 4:06 Unbroken

R2- 4:39 unbroken/ 15-15

R3- 5:32 15/15

November 3rd, 2014

AM

3x Core Stability Routine #1

60sec Wall-facing HS Hold in perfect hollow-body position

AMSAP - Hollow-Rocks

AMSAP - Arch Body Rocks

6x Strict Rings Neutral Grip ""TTB"" Negatives (control negative 6-10sec ea rep)