160302

Wednesday- Mixed Tester MAP + Aerobic Finish

A1. Thrusters, 4 x 5 @ 85% effort

A2. Muscle Ups, 4 x 5 unbroken, rest 2-3 min

Complete. 

195, 205, 215, 215

+

15 sets

2 Burpee Muscle Ups

4 HSPU’s *open standards

6 Power Snatch, 75#

rest 60 sec b/w sets

1) :36

2) :35

3) :38

4) :34

5) :34

6) :35

7) :33

8) :34

9) :34

10) :33

11) :33

12) :36

13) :33

14) :33

15) :35

2 of these sets i missed the rings on my jump. Spazz. 3 and 12. 

Muscle ups felt great all day today. 

Counting this as my bro sesh. 

+

Row 2000m @ 1:51/500m

7:15.3 

1:48.8 avg. wasn't trying to go way faster on purpose; just felt that good. Felt smooth. Splits were:

1:48.3

1:49.0

1:48.6

1:49.5

Ready to roll again. Feeling great. 

160301

Tuesday- LE + Therapy

10 min Aerobic warm up building to Z3 off feel

Complete 

+

10 min movement specific warm up/speed prep

Complete 

+

3 x 20 sec MAX EFFORT Assault Bike, rest 2 min

21-22, 19, 18-19

rest 3 min

12 min AMRAP

15 Wallball, 20#

12 Toes to Bar

9 Box Jumps, 30” step down

6+22

+

after full recovery

2 sets

Double KB Single Leg RDL @ no tempo, 10/leg

V-Ups, 30 reps

Complete 70's. 

160229

Monday- CP work + CP Tester + Row Intervals

16.1

295. 

+

A. Snatch, build to a TECHNICAL 1RM

215

+

rest 2 min

Flight Simulator- Unbroken Reps for times- 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Double Unders

15:24

+

Air Bike- 10 min- build from Z1→ Z2 off feel

151 cal

160228

Sunday

Mobility/Walk outside

**refeed day- eat about 200-300 more carbs than normal day  **decrease fat accordingly

Complete. 

160227

Saturday- A.M. Back Therapy + Bending Perfect Posture + Mixed MAP long P.M. Run

3 x 20 sec Bike @ 100%, rest 2:40

21 cal, 19 cal, 19 cal 

+

5 x 200m Row @ 2k pace, rest 30 sec

39.3, 39.4, 39.2, 39.7, 39.4

+

5 sets @ consistent steady effort

Row 30 Cals

15 Russian KB Swings, 70#

15 Box Jump Overs, 30”

10 GH Sit Ups

rest 2 min

3:08, 3:09, 3:07, 3:08, 2:58??

Breathing has gotten so much more controlled. Feeling good. 

Hit mobility and locomotion afterwards. 

P.M. Run

Run 30 min Fartlek style

4.88 km

Running, stadiums, and sprints (continuous)

160226

Open W1

Friday-

Warm Up-

8-10 min building from Z1-Z3 (HR should get above 150ish)

5-10 min joint and mobility prep (T-Spine/Shoulder/Hips)

5-10 min Movement/Workout Prep

Complete 

+

16.1

277

+

rest 2 min

3 sets, max unbroken double unders, rest 60 sec b/w sets

Had two mess ups before, then 30something, 30 something, and around 50. 

+

rest 2 min

Row 10 min @ Z1-Z2

Complete. 

+

Ido Portal Locomotion Routine

160224

Wednesday- Mixed Tester MAP + Aerobic Finish

A1. Overhead Squat, 4 x 5 @ 85% of Monday’s

A2. Muscle Ups, 4 x 5 unbroken, rest 2-3 min

255 across. Complete. 

+

15 sets

7 Burpee Box Jumps

3 Bar Muscle Ups

5 CTB Pull Ups

rest 60 sec b/w sets

1: 39

2: 43

3: 40

4: 38

5: 39

6: 41

7: 41

8: 45

9: 42

10: 43

11: 43

12: 43

13: 44

14: 44

15: 46

+

Row 2000m @ 1:53/500m

Complete.

160223

Tuesday- LE + Therapy

10 min Aerobic warm up building to Z3 off feel

Complete. 

+

10 min movement specific warm up/speed prep

Complete. 

+

For time

12 Hang Power Snatch, 95#

12 Bar-Facing Burpees

12 Cal Assault Bike

45 Double Unders

rest 8 min  

x 4

1:58, 1:55, 1:54, 1:56

Felt awesome. Just what I needed. 

+

after full recovery

2 sets

Double KB Single Leg RDL @ no tempo, 10/leg

V-Ups, 30 reps

Complete, 70's. 

160222

Monday- CP work + CP Tester + Row Intervals

A. Over Head Squat, 4 x 5, 2 min

275, 285, 295, 305 (.2.3) 

B. Snatch, build to a TECHNICAL 1RM

225

+

60 sec Row @ 500m PR pace or faster

362 m. 1:22.8 avg/ 500m

rest 60 sec

4 rounds for time:

12 Thrusters, 115#

12 CTB Pull Ups

12 Box Jumps, 24”

7:18

+

rest 2 min

Flight Simulator- Unbroken Reps for times- 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Double Unders

14:35

+

Air Bike- 10 min- build from Z1→ Z2 off feel

Complete. 

Better day all around. 

160221

Sunday

Mobility/Walk outside

**refeed day- eat about 200-300 more carbs than normal day  **decrease fat accordingly

Complete 

160220

Saturday- A.M. Back Therapy + Bending Perfect Posture + Mixed MAP long P.M. Run

3 x 20 sec Bike @ 100%, rest 2:40

22 cal, 20-21 cal, 19 cal

+

5 x 200m Row @ 2k pace, rest 30 sec

40.2, 39.8, 39.7, 39.6, 39.5

+

3 sets @ consistent steady effort

Row 30 Cals

15 Thrusters, 115#

15 Box Jumps, 24”

15 Toes to Bar

rest 4 min

3:15, 3:19, 3:30

P.M. Run

Run 30 min Fartlek style

160219

W11

Friday- Snatch Battery EMOM + Snatch + Tester + Cyclical

Warm up

Friday- CP Prep +Open WOD + 30/30’s (optional- Gym/Run)

Warm Up- (practice like this is the 16.1, warm up like it’s game time)

8-10 min building from Z1-Z3 (HR should get above 150ish)

5-10 min joint and mobility prep (think ankles and hips for squatting and overhead positions)

5-10 min Movement/Workout Prep

+

0:00-8:00

3 Overhead Squats, 115/75#

3 CTB Pull-Ups

6 Overhead Squats, 115/75#

6 CTB Pull-Ups

9 OHS

9 CTB

**continue ascending as high as possible by 3’s

21 OHS, 14 CTB

8:00-9:00- load bar for Bear Complex

9:00-15:00

Bear Complex 1RM

Power Clean + Front Squat + Jerk + Back Squat + Jerk= 1

275 as time expired

15:00-16:00- set for Clean/HSPU’s

16:00-22:00

3 Cleans, 225/135#

3 HSPU’s **open standards

6 Cleans

6 HSPU’s

9 Cleans

9 HSPU’s

**continue ascending as high as possible by 3’s

1 clean into round of 12

22:00-23:00- set for last piece

23:00-35:00

75 Double Unders

40 Wallball, 20#/14#

7 RIng Muscle Ups

2+47

+

rest 2 min

3 sets, max unbroken double unders, rest 60 sec b/w sets

37, 62, 53

+

rest 2 min

Row 10 min @ Z1-Z2

2515m, 1:59.2 avg/500m

+

Ido Portal Locomotion Routine

Complete 

160217

Wednesday- Mixed Tester MAP + Aerobic Finish

For time:

10 min AMRAP

Thrusters @ 225#

27

rest 4 min

7 min AMRAP

Burpee Muscle Ups

30

rest 4 min

5 min

Find 1RM Snatch

237

rest 2 min

Row 1k for time:

3:12.7

+

Row 2000m @ 1:55/500m

Complete 

160216

Tuesday- LE + Therapy

10 min Aerobic warm up building to Z3 off feel

Complete. 

+

10 min movement specific warm up/speed prep

Complete. 

+

For time

15 Power Snatch, 95#

15 Thrusters, 95#

15 CTB Pull Ups

15 Cal Assault Bike

rest 8 min  

x 4

2:12, 2:33, 3:00, 3:37

Last one felt like I was gonna crap myself. Ha. For real. 

+

after full recovery

2 sets

Double KB Single Leg RDL @ no tempo, 10/leg

V-Ups, 30 reps

Complete. 70's. 

160215

Monday- CP work + CP Tester + Row Intervals

A. Over Head Squat, 3 x 7, 2 min

255, 260, 280. No misses. 

B. Snatch, build to a TECHNICAL 1RM

240. 245 was close. 

+

60 sec Row @ 500m PR pace or faster

rest 60 sec

12 min AMRAP

12 Deadlifts, 185#

12 Toes to Bar

12 Wallball, 20#

**this is my mistake. I did not do row before. Completely forgot. 

7+12

+

rest 2 min

Flight Simulator- Unbroken Reps for times- 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Double Unders

24:37

Rope broke on 45. Smoothest I've felt in long time. 

+

Air Bike- 10 min- build from Z1→ Z2 off feel

Complete. 

135 cals. 

Good day of work. Had good focus on OHS and snatch. Guess those extra carbs are helping. 👍

160214

Sunday

Mobility/Walk outside

**refeed day- eat about 200-300 more carbs than normal day  **decrease fat accordingly

Complete

160213

Saturday- A.M. Back Therapy + Bending Perfect Posture + Mixed MAP long P.M. Run

3 sets @ consistent steady effort

Row 30 Cals

55 Double Unders

4 Muscle Ups

12 Toes to Bar

9 Burpee Box Jump Overs, 30”

rest 30 sec

90 sec AMRAP Snatch @ 205#

rest 3 min

1: 4:31 + 2 snatches. 2 fails

2: 3:56 + 4 snatches 

3: 4:31 + 3 snatches 

I dk why that second one is so much quicker.  It did feel the best..? 😁

P.M. Run

Run 30 min Fartlek style

This was fun. Ran it at track, did 50m sprints, stadiums every other lap, 

4.74 km

160212

W10

Friday- Snatch Battery EMOM + Snatch + Tester + Cyclical

Warm up

10 min Aerobic building to Z3

Complete 

+

3 sets

3 Thrusters, 115#

5 Burpees

25 sec Row @ game pace

rest 2-3 min

Complete 

+

5 min rest

15.5

27-21-15-9

Row, Cals

Thrusters, 95#

6:19 

+

rest 2 min

3 sets, max unbroken double unders, rest 60 sec b/w sets

42, 50, 37

Wasn't pleased. Extended it out 3 more sets. 

35, 33, 39. 👎

+

rest 2 min

Row 10 min @ Z1-Z2

Complete 

+

Ido Portal Locomotion Routine

Complete 

160211

Thursday: Mixed Tester MAP + Aerobic Finish

For time:

10 min AMRAP

3 Power Clean + 3 Front Squats + 3 Shoulder to OH, 205#

7+0. 

rest 4 min

10 min AMRAP

3 Burpee Muscle Ups

35 Double Unders

7+3 MU, 15 double unders 

+

Row 2000m @ 1:55/500m

Complete 

160210

Ash Wednesday 

160209

Tuesday- LE + Therapy

10 min Aerobic warm up building to Z3 off feel

Complete 

+

10 min movement specific warm up/speed prep

Complete 

+

For time

12 Power Snatch, 95#

12 Burpees to 8”

12 Power Snatch, 95#

12 Burpees to 8”

Row 200m

rest 8 min  

x 3

3:16, 3:23, 3:31

+

after full recovery

2 sets

Double KB Single Leg RDL @ 3030, 10/leg

V-Ups, 20 reps

Complete 53's. 

Took 30 min afterwards to really clean up shoulders: pec minor lax ball, KB arm bar, banded lat stretch, etc

160208

Monday- CP work + CP Tester + Row Intervals

A. Over Head Squat, 3 x 3.3.3, rest 15 sec + 2 min

255, 260, 265

B. Snatch, build to a TECHNICAL 1RM

215. Technique was much better. Made 10 pound jumps from 155. 

+

For time:

30 Muscle Ups

90 Wallball, 30#

10:08 (3:55 for MU) 

+

rest 2 min

Flight Simulator- Unbroken Reps for times- 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Double Unders

26:30. 

+

Air Bike- 10 min- build from Z1→ Z2 off feel

Complete 

160206-160207

Wodlife Winter Games

160205

Friday. 

Nasty girls V2

3 rounds for time

50 alt pistols

7 muscle ups

10 hang power cleans 175#

7:50

+

20 min locomotion mobility work

Complete