141203

Wednesday- OH Work + Aerobic + LP
A. 120ft HS Walk for time: Goal is unbroken if you have 120ft straight

1:21. At bandit. Will do again Friday when I have straight shot. 

+
Regionals 2012 event 6
For time:
3 rounds 
7 Dead Lifts, 345
7 Muscle Ups
+
3 rounds
21 Wall Ball, 20#
21 Toes to Bar
+
80’ Farmer’s Carry- 100#/hand
28 Burpee Box Jump Overs, 24”
80’ Farmer’s Carry- 100#/hand
+
3 Muscle Ups 

15:45 (goal was 15:00)

141202

Tuesday- A.M. Run P.M. MAP 3/3’s high effort
A.M.
Run 400m @ 1:30, rest/walk 100m x 10

1:32, 1:31, 1:31, 1:31, 1:30

1:32, 1:32, 1:32, 1:35, 1:34

First 7: didn't need a hard kick to maintain. I feel like my baseline is higher now. Don't need as much energy to maintain this pace. Definitely wasn't fresh either; so this was encouraging. 

P.M.
3 min AMRAP 
Clean to OH, 95#

51 reps
rest 90 sec
3 min AMRAP
Burpees, touch 6”

47 reps
rest 90 sec
3 min AMRAP
Row for Cal

71 reps 
*note ind scores and total

179 total reps

*you can compare scores to OC Throwdown qualifier scores
+
Gymnastics skills practice
*Levers: worked front/back 
*Triple Unders: couldn't string them today. Got single triples though. Lol. That's confusing. 
*Free-standing HSPU's

I'm gonna spend more time on these. Need to be able to string multiples. 

141201

Monday- Thruster/Pull Up CP + Core + Cyclical MAP
A1. Thruster, 3 x 1 tough, rest 30 sec
A2. CTB Pull Ups, 3 x 25 unbroken reps, rest 4 min

255, 25

270, 25

275, 25. (Failed 285, 280; c2b were smooth)

B. Dragon Flags, 5 x 6-8 reps, rest as needed

5x8
+
Row 2k for time:

7:00.3  not good. Wanted 6:45, fell off towards end. Pushed through. Got better today. 

141129

Saturday- A.M. Run fasted P.M. Low volume MAP 12/5’s
A.M.
Run 1 mile, rest 5 min x 3 **consistent times

First one, timer messed up. But I know it had to be sub 7. 

Other two, 6:47, 6:43. 

P.M. 

Had to front squat. Was getting stir-crazy at my apt. Haha. Wanted to see how it felt (for hi-temp comp). Worked up to heavy double. 385x2

15 min @ 80%
50 High Knee Jump Rope
5 Burpee Bar Muscle Ups
20 Wall Ball, 20#
15 Cal Row

4+50
rest 5 min

15 min @ 80%
Run 200m
20 KB Swings, 70#
20 Push Press, 115#
50 Double Unders

3+234

141128

The Transition
W5 - 
Friday- A.M. Row P.M. Gym + Snatch + Snatch/Breathing EMOM + Heavy gym tester
A.M. 
Row 500m @ 1:35/500m, rest 3 min x 8

Started too fast. Huge improvement from last week though. 
Did HS walk. 1:14

Got 88 ft unbroken. We're gonna do these again this afternoon: couplet with triple unders. 

P.M.
3 sets not for time:
4-5 Bar Muscle Ups
10 L-sit on Pull Up Bar + 5 Toes to Bar  
5 Heavy DB Snatch/arm alternating

Done
+
A. Power Snatch- build to 1RM

225. Failed 235
+
12 min EMOM
3 Squat Snatch, 135# TnG + 3 Muscle Ups

Done
+
5 rounds for time w/ weight vest 20#
5 HSPU’s, 10” deficit
2 Rope Climb, 15’ Legless
5 Box Jumps, 40"

16:44
+
Practice Triple Unders

3 rds

10 triple unders

Max distance HS walk

Managed to string 3 triples together once. Also PR on HS walk. 91 feet. 

141126

Wednesday- OH Work + Aerobic + LP
A. 120ft HS Walk for time: Goal is unbroken if you have 120ft straight

1:28

6 sets of 20 ft. (At Bandit) First 5 sets ub. Came down (off balance) in set 6. Gonna do this again Friday. I'll have access to the gym floor then--how we did hs walks/triple unders on Saturday. 
+
Regionals 2014 event 6
For time:
50 Cal Row
50 Box Jump Overs, 24”
50 Dead Lifts, 180#
50 Wall Ball, 20#
50 Ring Dips
50 Wall Ball, 20#
50 Dead Lifts, 180#
50 Box Jump Overs, 24”
50 Cal Row
**21 min time cap

21:22. Got 28 cals on rower. (22 from finishing.)

141125

Tuesday- A.M. Run P.M. MAP 3/3’s high effort
A.M.
Run 400m @ 1:30, rest/walk 100m x 10

Ran 1st one at 1:36; didn't count it. Also, unlike last Tuesday (on track), these were at Bandit, so there's a turnaround. Feel like all these times were sub 1:30 if they were at the track. Getting better every day. 

1:29, 1:30, 1:30, 1:30, 1:29,

1:31, 1:33, 1:33, 1:31, 1:30

P.M.
For time:
Row 250m
15 KB Swings, 70#
25 Burpees
15 KB Swings, 70#
Row 500m
15 KB Swings, 70#
25 Burpees
15 KB Swings, 70#
Row 250m
**Goal is 8:30

9:08. Bummed. Burpees weren't fast enough. 

Better day tomorrow. Gonna do the HS walk in segments, because I don't have a strip to do it. Then, I'm gonna go for it again on Friday. 

141124

Monday- Thruster/Pull Up CP + Core + Cyclical MAP
A1. Thruster, 5 x 3 tough, rest 30 sec
A2. CTB Pull Ups, 5 x 21 unbroken reps, rest 4 min

All c2b butterflied straight. Much better than last week. 

215, 21

230, 21

240, 21

250, 21

Failed 260, dropped to 255. 21

B. Dragon Flags, 5 x 4-6 reps, rest as needed

5x6. Got some work to do on these. Hips broke a little, and last 6 inches needs more control with descent. 

+
Air Bike 10 min Max Cal

141122

Saturday- A.M. Run fasted P.M. Low volume MAP 12/5’s
A.M.
Run 800m, rest 3 min x 6 **consistent times

3:23, 3:28, 3:27,

3:25, 3:25, 3:24

P.M. 
12 min @ 80%
Row 250m
10 Wall Ball, 30#
25 Heavy Jump Rope Double Unders

5+253

rest 5 min
12 min @ 80%
Air Bike 15 Cal
15 Power Snatch, 75#
10 GH Sit Ups

4+10

rest 5 min
12 min @ 80%
7 CTB Pull Ups
7 HSPU’s
14 KB Swings, 70#
21 Box Jump Overs, 20"

5+16

141121

W4 - 
Friday- A.M. Row P.M. Gym + Snatch + Snatch/Breathing EMOM + Heavy gym tester
A.M. 
Row 500m @ 1:35/500m, rest 3 min x 8

1:36.3, 1:35.6, 1:37.4, 1:38.1

1:38.5, 1:38.7, 1:39.6, 1:40.0

Legs were shot/fatigue. No problem. I'm getting there.  
Off to finish some patient charts at work. Had to row earlier than I intended. Looking forward to this afternoon. 

P.M.
3 sets not for time:
5 Bar Muscle Ups
10 L-sit on Pull Up Bar + 5 Toes to Bar  
5 Heavy DB Snatch/arm alternating 75#
+
A. Hang Snatch from Below Knee- build to 5RM, no straps, no letting go of the bar

225x5
+
16 min EMOM
1st- 1 Snatch + 9 OHS, 135#
2nd- 10 Burpees touch 8” above reach

Done
+
5 rounds for time w/ weight vest 20#
5 Muscle Ups
5 Box Jumps, 30”, step down

19:37. Humbling for sure.  First set took 5 min. Kept failing. The 3rd and 4th sets were best. Was 2+2+1. Last set I ripped pretty bad. It's all good though. Got better. Definitely forced me to have a quicker turnover. 

+
Practice Triple Unders

We made this a WOD:

3 rounds:

10 triple unders

Max distance unbroken HS walk in basketball gym. 

Got 42 feet, 77 feet, 60 feet. 

77 feet is personal best. 

141119

Wednesday- OH Work + Aerobic + LP
A. 25ft Unbroken HS Walk into AMRAP Strict HSPU’s on wall x 5 sets, rest 2 min

5 for 5 on hs walks. No missed attempts. 

Hspu sets were 16, 12, 9, 10, 8

+
15 min @ smooth aerobic effort
Run 400m
Row 500m
60 Double Unders

2 full+ 959 (was hitting 60 right after time expired.) Stayed smooth. 

+
Sled Sprint w/ 185 including sled weight, 25 sec ALL OUT x 4, rest 5 min b/w sets

Done. 

IT band is nagging on my right trochanter. Kinesiotaping it and rolling it. Won't limit anything; just letting you know. 

141118

Tuesday- A.M. Run P.M. MAP 3/3’s high effort
A.M.
Run 400m @ 1:30, rest/walk 100m x 8
1:30, 1:28, 1:27, 1:28,

1:28, 1:28, 1:29, 1;28

P.M.
3 min @ 90% aerobic
3 Bar MU’s
5 Burpee Box Jump Overs, 24"

1) 4+3   2) 4+3
3 min rest
3 min @ 90% aerobic
3 Ring HSPU’s
25 Double Unders Unbroken

1) 2+1   2) 2+1
3 min rest
3 min @ 90% aerobic
10 Over Head Squats, 95#
10 Lateral Burpees Over Bar

1) 3+0   2) 2+17
3 min rest
3 min @ 90% aerobic
10 Power Cleans, 95#
10 Wall Ball, 20#

1) 3+11   2) 3+12
rest 8 min
Repeat ALL
**goal is same or more second time through

Stir the pot again. 

141117

Monday- Thruster/Pull Up CP + Core + Cyclical MAP
A1. Thruster, 5 x 5 tough, rest 30 sec
A2. CTB Pull Ups, 5 x 19 unbroken reps, rest 4 min 

All c2b were unbroken, but some sets were not butterflied straight thru. See below. 
200, 19. (17 fly, 2 kip)

215, 19. All bf 

230, 19. 16 fly, 3 kip

240, 19. All bf

250, 19. 16 fly, 3 kip. 

Think the thrusters caught up to me today. That's what training is for. Got better. 
B. Stir the Pot on Swiss Ball- 1:15 min x 5, rest as needed

Phys ball wasn't in gym. Did it on wall ball. Was difficult, but still maintained 1:15. Gonna do this again tomorrow for good measure. 
+
Air Bike @ 70RPM 30 sec
Air Bike easy 30 sec
x 15 sets

185 cal. 5.1 miles

141115

Saturday- A.M. Run fasted P.M. Low volume MAP 12/5’s
A.M.
Run 800m, rest 3 min x 5 **consistent times

3:21, 3:25, 3:28, 3:29, 3:27

P.M. 
Fittest Games Qual #4

230 reps

rest 10 min

12 min @ 80%
Row 250m
5 Burpee Ring Muscle Ups
10 Box Jump Overs, 24"

4+252

rest 5 min

12 min @ 80%
Run 200m
50ft Bear Crawl
50 Double Unders

4+170

Calves literally cramped for round and a half. Never stopped though. Eventually cramps went away towards end of ind 2. Managed to still get 2 UB dub sets. 

141114

W3 - 
Friday- A.M. Row P.M. Gym + Snatch + Snatch/Breathing EMOM + Heavy gym tester
A.M. 
Row 500m @ 1:36/500m, rest 3 min x 8
1:34.9, 1:35.6, 1:36.1, 1:36.3

1:37.2, 1:38.3, 1:38.3, 1:38.3

Piriformis started locking up after round 2. Nothing like starting the day off with a struggle/grind. Makes everything else seem easy.

P.M.
3 sets not for time:
8-10 Toes to Bar, focus on speed
10-15 sec L-sit on Rings, external rotation as much as possible from shoulders 
10 Russian KB Swings, heavy

Done
+
(Fittest Games Qual)
A. Snatch Cluster, 1.1.1, build to a tough set but not a max.  Keep it sharp and focus on technique

225 for cluster. Kept it short and sweet. 
+
Fittest Games Qual #3
4 min AMRAP
DL/HSPU's

98 reps. (Finished 14 deads)
+
16 min EMOM
1st- Row 12 Cal
2nd- 30 sec Double Unders

Done

141112

Wednesday- OH Work + Aerobic + LP
A. 25ft Unbroken HS Walk into AMRAP Strict HSPU’s on wall x 5 sets, rest 2 min

14, 10, 7, 6, 8

Biggest struggle was staying in handstand when I approached wall. A couple of times, I got to close to wall and kicked backwards. That happened 3 times. When that happened--sets 1 and 4-- I started that set over with hs walk to keep it continuous into wall. 

Goal for reps was at least 10 each set. (50 total) Close, but no cigar. 
+
15 min @ smooth aerobic effort
1 Turkish Get Up/arm, 70#
50ft Single Arm Farmer’s Carry, 70# R
50ft Single Arm Farmer’s Carry, 70# L
50 Double Unders
15 Alternating Step Ups, 24"

5+152

(15 step ups short of 6 full)
+
Sled Sprint w/ 185 including sled weight, 22 sec ALL OUT x 6, rest 5 min b/w sets 

Done 

141111

Tuesday- A.M. Run P.M. MAP 3/3’s high effort
A.M.
Run 400m @ 1:30, rest/walk 200m x 8

1:33, 1:25, 1:28, 1:29

1:27, 1:24, 1:28, 1:27

P.M.
3 min @ 90% aerobic
2 Muscle Ups
10 Steps Fast Walking Lunges

1:  8+2     2:   7+0
3 min rest

3 min @ 90% aerobic
4 HSPU’s
8 KB Swings, 70#
4 Burpees, touch 6"

1:  4+0     2:   3+0
3 min rest

3 min @ 90% aerobic
5 Power Cleans, 155#
10 Toes to Bar
15 Wall Ball, 20#

1:  2+13     2:   2+4
3 min rest

3 min @ 90% aerobic
15 Power Snatch, 75#
30 Double Unders

1:  2+4     2:   2+6
rest 8 min
Repeat ALL
**goal is same or more second time through

Not my best day. Feel like I didn't eat enough today. Better day tomorrow. 

141110

Monday- Thruster/Pull Up CP + Core + Cyclical MAP
A1. Thruster w/ axle Bar, 5 x 3 tough, rest 30 sec

185

210

225

235: had problems cleaning this set. Once I got under it (after 2-3 misses) the thruster part was no problem. Still kept the rest 30 seconds, and subtracted the time to make sure I didn't go over 4 min rest from start. 

240: had no problems with this set. Cleaned it first time. 
A2. CTB Pull Ups, 5 x 17 unbroken reps, rest 4 min

All unbroken. Gettin better. 

B. Stir the Pot on Swiss Ball- 1 min x 5, rest as needed **youtube it

Rest in between was all 1:25 and less. 

+
Air Bike @ 68RPM 30 sec
Air Bike easy 30 sec
x 15 sets

179 cal 

5.2 miles

141108

Saturday- A.M. Run fasted P.M. Low volume MAP 12/5’s
A.M.
Run 800m, rest 3 min x 5 **consistent times

***Spartan Race. Had a blast. Met one of your gym members: Brandon Renfroe. Talked for awhile. Really cool guy. 

P.M. 
12 min @ 80%
50 Unbroken DU’s x 2
20 Wall Ball, 20#
4 Muscle Ups

2+0. On 3rd round, tripped up at 46, and didn't get past it. On a positive note, the first 2 rounds were the best I've done with unbroken dubs. 
rest 5 min

12 min @ 80%
Row 250m
15 Smooth Toes to Bar
10 Burpee Box Jump Overs, 24"

4+0

rest 5 min
12 min @ 80%
Run 200m
10 Push Press, 115#
5 Squat Cleans, 185#

5+200. 

141107

W2 - 
Friday- A.M. Row P.M. Gym + Snatch + Snatch/Breathing EMOM + Heavy gym tester
A.M. 
Row 500m @ 1:37/500m, rest 3 min x 8

1:37.6, 1:37.0, 1:36.6, 1:35.5

1:37.0, 1:36.9, 1:36,4, 1:37.0

P.M.
3 sets not for time:
8-10 Toes to Bar, focus on speed
10-5 sec L-sit on Rings, external rotation as much as possible from shoulders
6-8 Rebounding Box Jumps, 24” ***Rebounding off box, ask me about this before you do it,  making sure on this standard for the qualifier

Done
+
(Fittest Games Qual)
A. Snatch, build to 3RM , in 5 min

235x3
B. 1 min AMRAP Bar Muscle Ups

15
+
21-15-9
CTB Pull Ups
KB Swings, 70#
Box Jumps, 24"

4:26
+
+
16 min EMOM
1st- 15 KB Thrusters, 35#/hand
2nd- 30 sec Double Unders

Done