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