A. Thruster from rack heavy single
+
For time:
Run 800m
10 thrusters 95#
10 CTB chin ups
run 400m
20 thrusters 95#
20 CTB chun ups
Run 200m
30 thrusters 95#
30 CTB chin ups
A. 205 in nanos. Most Ive ever done in non olyfting shoes. Elbows and shoulders were hurting. Not recovered from weekend.
B. 13:10.....10s done unbroken. 20s done in 2 sets, 30s done in 3 sets. Hard to push today. Lets thrusters go to my fingertips today, so it could rest on my shoulders. If I kept it in my palm it hovered over my shoulders. Really hope I get this fixed in 11 days. Gonna need good mobility there for day 1.
5/8/13
05/05/2013 - Double Tester
AM
3 rds for time:
50 m FW - 100#/h
15 burpee over box jumps - 24"
Row 400 m
PM
for time:
100 thrusters - 100#
100 DU's
75 CTB chin ups
100 DU's
50 wall balls
100 DU's
25 CTB chin ups
100 DU's
I'm hurting right now. Zapped.
AM...11:10.....did not stop, kept moving. rows were 1:50 or lower, except last i pushed more. I needed this session to not destroy me.
PM.....28:20.....thrusters felt horrible, could not get into good position on rack. thrusters took me 10min. I moved well, thru the rest. CTB in set 7 or 8. All butterfly, my back is less fatigued when I do those. WBs ate up some time. MY shoulders and arms were shaking when I was done. Not in a greta place right now, physically, mentally.
3 rds for time:
50 m FW - 100#/h
15 burpee over box jumps - 24"
Row 400 m
PM
for time:
100 thrusters - 100#
100 DU's
75 CTB chin ups
100 DU's
50 wall balls
100 DU's
25 CTB chin ups
100 DU's
I'm hurting right now. Zapped.
AM...11:10.....did not stop, kept moving. rows were 1:50 or lower, except last i pushed more. I needed this session to not destroy me.
PM.....28:20.....thrusters felt horrible, could not get into good position on rack. thrusters took me 10min. I moved well, thru the rest. CTB in set 7 or 8. All butterfly, my back is less fatigued when I do those. WBs ate up some time. MY shoulders and arms were shaking when I was done. Not in a greta place right now, physically, mentally.
5/4/13
05/04/2013 - Regional Prep WODs
AM
Run 1 mile
+
15,12,9
Clean - 100 kg
P HSPU
PM
for time:
5 rope ascents - 20'
10 CJ - 145
4 rope ascents
8 CJ - 165
3 rope ascents
6 CJ - 185
2 rope ascents
4 CJ - 205
1 rope ascent
2 CJ - 225
No Run this AM. Raining bad here.
Not a good day today. Cleans felt horrible. Hands were constantly coming off the bar on 1st WOD.
Tester #1....16:20....Horrible. P HSPU were pretty good. Kipped all of them. The cleans just took too long. They were way too hard.
Tester #2.....13:20...Not bad, not good. Just ok. Cleans felt a little better. The 225 was tough though, and my hands and fingers were still coming off. Rope climbs felt good. Just kept moving. I think I can do this in 10min when my clean is feeling good. Had to change all weights.
Run 1 mile
+
15,12,9
Clean - 100 kg
P HSPU
PM
for time:
5 rope ascents - 20'
10 CJ - 145
4 rope ascents
8 CJ - 165
3 rope ascents
6 CJ - 185
2 rope ascents
4 CJ - 205
1 rope ascent
2 CJ - 225
No Run this AM. Raining bad here.
Not a good day today. Cleans felt horrible. Hands were constantly coming off the bar on 1st WOD.
Tester #1....16:20....Horrible. P HSPU were pretty good. Kipped all of them. The cleans just took too long. They were way too hard.
Tester #2.....13:20...Not bad, not good. Just ok. Cleans felt a little better. The 225 was tough though, and my hands and fingers were still coming off. Rope climbs felt good. Just kept moving. I think I can do this in 10min when my clean is feeling good. Had to change all weights.
05/02/2013 - AM Tester & PM DL/MU tester
AM
For time:
150 calories airdyne
50 OHS 135#
150 calories airdyne
PM
for time:
5 MU's
15 DL - 315#
5 MU's
12 DL - 325#
5 MU's
9 DL - 335#
5 MU's
6 DL - 345#
5 MU's
AM...Couldn't do it.
PM...7:22...had to change all my weights. DLs were all in 2 sets. MUs were unbroken except last 2 sets 4/1 and 3/2. Rings were all over the place tonight. Pretty wide placement. DLs felt a lot better/lighter than they have been.
For time:
150 calories airdyne
50 OHS 135#
150 calories airdyne
PM
for time:
5 MU's
15 DL - 315#
5 MU's
12 DL - 325#
5 MU's
9 DL - 335#
5 MU's
6 DL - 345#
5 MU's
AM...Couldn't do it.
PM...7:22...had to change all my weights. DLs were all in 2 sets. MUs were unbroken except last 2 sets 4/1 and 3/2. Rings were all over the place tonight. Pretty wide placement. DLs felt a lot better/lighter than they have been.
05/01/2013 - AM Run & PM EMOM
AM
Run 30 seconds @90%
walk 30 seconds @50%
x20
PM
A. Power snatch; Build to a tough single
+
EMOM for 20 min:
Odd- 3 parallete hspu
Even- 10 CTB chin ups
+
Run 1 mile time trial
AM...completed...efforts were good. Back got pretty tight.
PM
A.185....I don;t know if I'm tired or what. But this was tough.
EMOM...complete in TITIN vest. Tore my hands on 2nd to last set CTB all butterfly. Was switching between strict and kipping PHSPUs.
Raining no run.
Run 30 seconds @90%
walk 30 seconds @50%
x20
PM
A. Power snatch; Build to a tough single
+
EMOM for 20 min:
Odd- 3 parallete hspu
Even- 10 CTB chin ups
+
Run 1 mile time trial
AM...completed...efforts were good. Back got pretty tight.
PM
A.185....I don;t know if I'm tired or what. But this was tough.
EMOM...complete in TITIN vest. Tore my hands on 2nd to last set CTB all butterfly. Was switching between strict and kipping PHSPUs.
Raining no run.
04/30/2013 - AM Row & PM Cleans and MU
AM
Row 5k @easy pace
PM
A. Squat snatch from blocks 1, 1, 1, 1; rest 3 min
B. Hang squat clean thruster; build to a 3 rep max (can't drop the bar)
+
6 rounds for max reps
1 min squat clean 225#
1 min muscle ups
30 sec rest
AM....20:35....got faster each 500. Some of the fingers in my left hand went numb the last 2k or so. Weird. Ever have that happen?
A. Worked to heavy front squat in nanos. 285.
B. 195....this was tough. Shoulders seem tighter than usual.
Cleans/MU went....4/10,4/10,4/8,3/8,3/7,4/7
Only failed 1 clean and 1 MU. Probably could have gotten more in 1st minute or 2.
Row 5k @easy pace
PM
A. Squat snatch from blocks 1, 1, 1, 1; rest 3 min
B. Hang squat clean thruster; build to a 3 rep max (can't drop the bar)
+
6 rounds for max reps
1 min squat clean 225#
1 min muscle ups
30 sec rest
AM....20:35....got faster each 500. Some of the fingers in my left hand went numb the last 2k or so. Weird. Ever have that happen?
A. Worked to heavy front squat in nanos. 285.
B. 195....this was tough. Shoulders seem tighter than usual.
Cleans/MU went....4/10,4/10,4/8,3/8,3/7,4/7
Only failed 1 clean and 1 MU. Probably could have gotten more in 1st minute or 2.
04/28/2013 - Row Intervals & Super 100s
Row 500m @90%
rest 2:30
x5
(little faster per 500 m than apr 21st)
PM
For time:
100 box jumps 30" (step down)
100 kbs 2 pood
100 burpees
100 thrusters 65#
AM...Pain cave...all were 1:35-1:37....terrible.
PM....34:10....holy lord this was aweful. The step downs were tough on the 30in. 2pds runined my back. Grinded out the burpees. Did 10 thursters, thought I was gonna quit and laid down, back was hurting. Stayed down for like 5 seconds, got up and grinded it out. hard workout.
rest 2:30
x5
(little faster per 500 m than apr 21st)
PM
For time:
100 box jumps 30" (step down)
100 kbs 2 pood
100 burpees
100 thrusters 65#
AM...Pain cave...all were 1:35-1:37....terrible.
PM....34:10....holy lord this was aweful. The step downs were tough on the 30in. 2pds runined my back. Grinded out the burpees. Did 10 thursters, thought I was gonna quit and laid down, back was hurting. Stayed down for like 5 seconds, got up and grinded it out. hard workout.
04/27/2013 - Clean Ladder & Run,Burpee Chin, Run, Thurster
A. Squat clean gaunlet; beginning at 225# - add 5# per min until failure
+
Run 800m
30 burpee jumping chin ups
Run 800m
30 thrusters 155#
A.280...not happy. Couldnt get in a good rack position. 280 is ok for a bad day I guess.
Tester - 14:15......Run was 2:48, pretty fast. Burpee chins were fast too. Got back to thrusters and changed shoes. Thrusters got easier the more I did.
+
Run 800m
30 burpee jumping chin ups
Run 800m
30 thrusters 155#
A.280...not happy. Couldnt get in a good rack position. 280 is ok for a bad day I guess.
Tester - 14:15......Run was 2:48, pretty fast. Burpee chins were fast too. Got back to thrusters and changed shoes. Thrusters got easier the more I did.
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