Monday, January 25, 2016

Part of day 5; 1/24/16

Day 5 
A. 30 Back Squats For Time @ 315lbs 

8:32

Started with set of 5 then 4 then 3's for the remainder. Rested about 30secs on each break. Took a little longer because squat rack in garage is not as stable so have to be careful reracking. Should have just taken from floor-haha


+ EMOM 30 minutes 
Min 1 18 Wall Ball Tosses 
Min 2: 10 Step ups 20" Box 53lb KB each hand 
Min 3: 12 Toes to Bar

This part didn't happen. Was planning on resting and playing broomball on Monday. May try to swing into gym and do this quick. 

Saturday, January 23, 2016

Row at home; 1/23/16

500m row @ 1:42 pace,rest 2mn 
X10

1:42 stroke rate too fast. 33 s/m. My quads are way to tight. Causing me issues rowing. Not sure why they are so tight right now and yesterday. 
1:43
1:46 I'm going at 1:50 for the rest. Can't hang, I'm so far from full range of motions because I'm so tight right now
1:47
1:47
1:47
1:47
1:47
1:47
1:47 so ugly. I wasn't looking at monitor for first bit and then realized I had rowed about 200 at a 1:39 pace. I figured I would try to hold it and blew up with 200 meters left. Slowed way down to about 1:53. Still averages out ok


Day 3; 1/18/16

IDay 3 A. Shoulder Mobility 20 minutes B. Push Jerk Clusters 3.3.3 rest 2 minutes x3 rest 20 seconds btwn reps 

225 failed last one
215
215

Not so good today. 

+ 15 min AMRAP 20 Burpees 15 Chest to Bar Pull ups 10 Toes To Bar 5 Muscle ups

3 + 20. 

No good. Pretty tired today, didn't sleep a whole lot and nutrition hasn't been substantial today. Long breaks. Grip was better then I expected but I rested a bit so....


01/22/16; day 4


Day 4 
A1 30 Second Single Arm Farmer carry each arm rest 1 minute x4 
A2. 45 Second Hallow Body hold rest 1 minute x4 
A3. 1 minute Reverse plank Hold GHD with 25lb Plate on chest rest 1 minute 
x4 

Couldn't hold the 25lb plate. Did for 30 secs on the first two rounds and then 30 secs without. Didn't use it at all on last two rounds and it was still really hard. 

+ 10 sets 10 Thrusters 95lbs 10 Burpees Row 250M @ 1:45 Pace Rest 2 minutes btwn sets

1:43
1:40
1:46
1:51 row is dying. Really bad headache-sleep and water issues
1:53
2:00
2:01 row is more like 1:53pace
2:00 
2:04
2:00

Haven't worked out in few days. Feel it. Hardly slept in Vegas, feel it.  Thrusters and burpees fine. 


Saturday, January 16, 2016

Day 2; 1/15/16


Day 2 

A. Squat Clean Clusters 3.3.3 Rest 2 minutes  x4 rest 20 seconds btwn reps 

185 need to breath during. 
185 not very heavy but light headed
195 
205 I'm so out of breath and sweaty. Not sure what's up.

Form is pretty good

+ 10 min AMRAP 
30 Power Cleans 95lbs 
30 Power Cleans 135lbs 
30 Power Cleans 165lbs 
30 Power Cleans 205lbs 
AMRAP Power Celans 225lbs

23 at 165

My body is not right today. Hot and out of breath. Heart beating faster then it should.


Comp Class 1/16/16

14.1

7 + 29

Ub on dubs
8/7 on first three sets of snatches then 5's. Felt pretty in control although I was laying down after workout. 

Wod 2
10mn amrap 
50 Cal row
40 hspu
30 t2b
20 squat cleans 165
10 bar mups

Got one bmup 

Nothing too bad. 


Wednesday, January 13, 2016

Class WOD; 1/13/16

Weighted pulls 2 reps at 83lbs

I'm not good at these

+
4 rounds
20 kbs @ 70
15 burpee a
15 c2b
Rest 3mn

1:30
1:38
2:04
2:20

Ub on all kbs. 
Burpee a pretty fast until last round
Unbroken on first 2 rounds of c2b, had to break up after that because of pull and GRIP




Day 1; 1/12/15

Day 1 
A. 30 Back Squats for Time 295 
7:07
This was really hard for me

+ EMOM 30 min Min 1: 15 Wall Ball Tosses Min 2: 10 Box Step ups 53lb KB Min 3: 10 Toes to Bar

I couldn't do the step ups. I think I was mainly kip flexibility stuff. I went down to 35lbs in each hand and did 6. Still a little wobbly.