Sat 31DEC16

AM
A)Wodapalooza Swim/Lsit workout
60 sec L-sit hold
45 wall balls
300m swim
45 wall balls
60 sec L-sit hold
+
Run 3 miles EASY

12:10

L-sit: 2 breaks (30 sec and 50 sec mark)
WB: unbroken
Swim: ouch… lats and lungs were gone. 25m pool and I stopped at each end to breathe each time.
WB: unbroken
L-sit: 10 sec on/ 10 sec off for 6 sets with a 20 sec break after set 3.

*That open water is going to be intense.
+
25:50 run

PM
A) Row 500m @97%
Rest walk 6 min
x 5

1. 1:27.2
2. 1:28.6
3. 1:30.5
4. 1:31.2
5. 1:31.0

Advertisements

Fri 30DEC16

AM
A) Snatch + HSS + OHS: 1.2.3 – bbuidling to a tough complex in 15 min

195
– Regrip at the hang kills me.

B)Back Squat: 3RM in 15 min

400
– could have gone heavier but took awhile to get these warmed up.

C) Muscle Up: 5 reps – every 60 sec x 6 sets – REALLY work on efficiency

All unbroken no problem. Triceps towards the end. Feeing really confident with these.

D) 3 RFT:
21 CTB pull ups
15 strict HSPU
9 SS – 155#

8:26

C2B: all 13/8 and felt REALLY good today. Much better than earlier this week. Lat is also feeing better today. It has good days and bad days.
sHSPU: UB/ UB/ 10-5
SS: singles

PM
A) FT:
Row 500m
3 LLRC – 15′
AD 25 cals
3 LLRC – 15′
Row 500m
3 LLRC – 15′

10:51

LLRC: felt good. paced them slowly.

B) RTW 30 min EASY – implement gymnastics skills practice + stability work OH + Midline work

30 min- easy pace

30m OH Yoke walk
20 GH sit ups
10 Triple Unders- got them now!
3/arm TGU- 53#
2 unbroken strict MU’s

3 sets + thru the triple unders

Wed 28DEC16

AM
A) Swim 30-45 min EASY
– buidling pace, FEEL good in the water

Have to be at the gym on Wednesday mornings. So rowed for 30 minutes instead. Started at 2:30 avg pace and slowly built to sub 2:00 avg pace. 2:15 avg across the 30 min and 6669 total meters.

PM
A) Snatch: cluster; 1.1.1 x 6-8; rest 2-3 min

185, 195, 205, 215, 225, 235

B)Push Press: 2 reps @85% x 6 sets – every 2 min

255

C) FT:
15 pHSPU
100 weighted DU
30 CTB pull ups
75 weighted DU
30 CTB pull ups
50 weighted DU
15 pHSPU

12:07

pHSPU: 8/7
wtd DU: 3 breaks/trips
C2B: 10’s
wtd DU: 3 break/trips
C2B: 10’s- both sets didn’t feel the cleanest but they kept coming
wtd DU: 1 break/tirp
pHSPU: 3/3/3/2-x/x/4- lots of time was spent here. Failed the 12th rep twice. Took a long break and knocked out the last four.
– Holy shoulders.

Tue 27DEC16

AM
A)
Amrap 5 min – alt DB snatch – 100#
Amrap 4 min – Row cals
Amrap 3 min – TTB
Amrap 2 min – DU
Amrap 1 min – PC&J – 155#

DB snatch: 46 reps
cals: 84
T2B: 45- sets of 5
DU: 119
PC&J: 10

– Exactly what I need to work on.

PM
A) AB 5 mile TT

10:51
– kept above 70 RPM. Burned out the last half mile. Finished with 231 cals.
– 10 min mark = 203 cals. Definitely could get more in the 10 min tester if I would have burned out the last min or so.

Mon 26DEC16

Boxing Day

AM
A)
30 sec – AB
30 sec – burpees
30 sec – air squat
30 sec – bj – 24″
rest walk 2 min
x 8

Didn’t count reps or anything. Just flowed through it and got a good sweat going.

PM
A) Clean and Jerk: buidling to a Tng 5RM – NO rest on shoulder

255
– probably could have gone heavier but I wanted to keep the reps low for my forearm.

B)Overhead Squat @21X1; 3-5 x 6; rest as needed

225, 240, 250, 260, 270, 280
– felt good/easy today

C) Weighted Chinup @1112; 3-5 x 5; rest as needed

15, 20, 26, 35, 53
– kept weight low since it didn’t feel the best on my lat/subscap. Only really pushed it for that last set.

D) FT:
30 burpee MU

5:58
– Good pacing. The strap came undone after the 6th rep but my mind was already set on completing the workout so I did 23 reps dodging the strap during the griping of the rings and letting it smack me as I did the MU’s. Triceps started going towards the end.

Sat 24DEC16

AM – WP workouts from 2015
A) Wodapalooza – AB into run workout
rest 10 min and move to B

50 cal AB for time:
1:32… however, I did 55 cals for some reason haha

– wasn’t sure how they did it at the comp but it was 3 min cap on the AB so I started the run at the 3 min mark

5k Obstacle Run:
26:35 for slightly over a 5k run route

– wasn’t an obstacle course by any means but it was cold, windy, icy, and snowy. I was also layered in clothes.
– I could have gone way harder on this. Legs and lungs felt fine. Felt pretty good which is probably why it’s a super slow 5k time.

B) Wodapalooza DB snatch/burpee bjo workout

10-8-6-4-2
Burpee BJO- 24″
alt DB Split Snatches- 100#

6:01

– could not find what weight DB’s they used so I just used 100#. Same thing with the box jumps.

After this did my morning routine of romwod, journal, meditate, relaxed for another 20 min or so then hit my PM session. Have to get back to Indiana for family stuff.

PM
A)
5 RFT:
1 round of DT
2 RC – 15′

9:26

DL: all 11/1
HPC: all unbroken
S2OH: all unbroken

– Gotta go get some body work done asap… right forearm is really starting to flare up again from all the front rack stuff.

Fri 23DEC16

AM
A)
Swim 20 min EASY
+
Swim 100m @MODERATE pace
rest 2 min
x 5
+
Swim drills EASY 10 min

20 min: done
+
1. :59
2. :59
3. :58
4. 1:00
5. :57
* I think it’s a 25m pool so did 2 down and backs.
+
Just swam for another 10 min

PM
A) Snatch: build to 85% in 15 min

240- felt good

B)Barbell Thruster: buidling to a tough triple for the day
– then take 85% and compelte 5 more triples at that weight; rest as needed

235 then 200

C)FT:
18 OHS – 185#
15 bjo – 30″
12 burpees to 12″
9 SC – 185#
6 S2OH – 185#
3 SC thruster – 185#
rest exactly 5 min and move to D

5:51

D)FT:
AB 1 mile
12 ring MU
Row 1k
12 bar MU
AB 1 mile
12 ring MU

13:27

AB: about 2:10 (around 70 RPM)
MU: unbroken
Row: 1:50 pace
Bar MU: unbroken. Felt good too!
AB: about 2:45
MU: 8/4- TRICEPS. Pulls still felt strong.