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 

Dec 15-21st, 2014

Dec- 15

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:

AM

Did pm session only on Tuesday due to my email messing up. Dates are one day behind.

PM

#255

9-6-4-4

#135

#135

Dec-16 *repeat strength work from Dec-9 PM
30cals AD 
90 Double-unders
30cals Row
Rest 90sec
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:

AM

(15 cal assault bike/ AD broken at the moment)

R1- 4:51

R2- 4:52

R3- 5:21

R4- 5:48

R5- 5:16

Unbroken dubs 1st two rounds then broke 2-3 times. Shoulders were burning out.

PM

Sent you ability tolerance. No snatch or press yet. But yes for everything else cleans ect..

Dec-17
AM
Rest

PM
A. Deadlift @31x1 tempo - 5 x 5; rest 75sec (325-335#)
B. CG Bench Press @21x1 tempo - 4 x 6; rest 75sec (185# across)
C1. Good Morning @3112 tempo - 3 x 10; 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- #325 went to the lighter weight and kept my form clean

B-haven't benched in a long time so was getting use to it. Good weight got hard last 2 reps

C-#115

C2- used 40 for 1st set then dropped to 35's. Shoulders burn out quick.

D- used #80 felt better and better as I went. 

Dec-18

PM
A. Muscle-Snatch - 5 x 3; rest 60sec (moderate)
B. Strict Muscle-up - accumulate 12-14 total reps NOT for time
C. Wtd. Strict CTB Pull-up @32x1 - 3,3,3,2,2; rest 90sec (15# across)
D. Wtd. Ring Row @31x1 - 4 x 12 w/ 25# plate; rest as needed

NOTES:

A-#155

B-14 reps coupled a few just because.

C- felt good and smooth

D- started feeling the extreme burn around round 2 last 4 and round 3&4 about rep 6-8

Dec 19

AM

10-9-8-7-6-5-4-3-2-1

Swim 25m

Burpees

9:37

8x50m sprint swim

(2min between sets)

PM
A. HB Back Squat @32x1 tempo - 3 x 6; rest 60sec (265# across, focus on controlling through sticking point)
B. BB Back Rack Walking Lunge - 3 x 24 steps; rest 60sec (155#)
C. Kang Squat - 3 x 10; rest 60sec (115# across)
D. Yoke Carry - 5 x 40m; rest as needed (315#)

NOTES: 

Legs were pretty tight after pm session. 

Dec-20 *repeat strength work from Dec-13 AM
AM
A. BB Shoulder Press - 6 x 4; rest 75sec (moderate)
B. DB 2arm Bench Press @21x1 tempo - 12,10,8,6; rest as needed (build)
C. Strict TTB - accumulate 30 reps NOT for time
D. Rings-support (top of dip) L-sit Hold - 5 x AMSAP; rest 60sec
+
Row - 5 x 1000m @ 85% effort; rest-walk 3min

NOTES: 

A- #95 was moderate from not doing any shoulder presses. Still messing around with it so it dosen't bother my wrist. 

B- 12@#55/10@#60/8@#60/  6@#70

No #65 db's

C-5x6 felt good

D- :13/:16/:11/:14/:13

Row

R1- 3:39.2

R2- 3:41.9

R3- 3:42.4

R4- 3:42.2

R5- 3:40.0

Kept a 1:47-1:51 pace 

Dec 21

-rest-

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