Wed, 10312012

AM Session:

BS. 185x5 225x5 255x3 275x3
Light. Warming up. Just some light volume.

Team WOD with Lynn @ CFNH
75 cal row (partner holds in Hs hold)
50 Burpee wall balls
50 Slam balls (partner catches)
Flight Simulator (alt partners)
12-9-6 HSPU (before each set, 50m walk with KB oh)
Time 31 min

Rest 10 min

Clean Warmup for tonight.
135x5 x 3.
185 - triples for few sets

Tuesday, 10302012

F U Shoulder :-(

Blog update

High Bar Back Squat - Singles
*30-45 seconds rest between set. Maybe minute max. Quick volume.
185x5
225x5
255x3
275x2
295x1
305x1
315x1
325x1

AMRAP 8
5 Burpees
7 t2B
9 Pull-ups
Score = 7+5

Rest 4 min

AMRAP 8
7 KB (70)
7 Ring Push-ups
7 Box Jumps (30)
Score = 7 Rds

Monday, 10292012

Monday at the gym. Hurricane Sandy can't stop us at CFF.

Clean - 2RM for day
185-205-215-225-235-245x1-245x1 - 245x1. Kept failing on second one. Legs had nothing today :-(

Drop Sets. Drop, grip and go
185x5. 185x5. 205x3

Power Elizabeth
21-15-9
Power Cleans (135)
Ring Dips
Time- 4:16

Unbroken Wall balls
35-25-15. Using 20#

Mobility today and keeping water iu of gym. Will be here overnight so maybe some more workouts as night goes on. :-)

Saturday, 10272012

Today's WOD. See picture

Time = 34:30

Rough One

Friday, 10262012

Hitting two Regional WODs today. Got a good group of people coming to play.

11:30a. First WOD.
#2 from this years Regionals
2k Row
50 Pistols
30 HPC (225)
Time Cap : 17 min
Score: Completed 17 HPC

^ was pretty happy with this. Still feeling like shit with cold. Pistols felt better than ever. Coming along. Believe I got to the HPC at like 12:30 or so. HPC felt super heavy today. Could be from this weeks training or just feeling like crap, idk.

2nd workout
1:30p.
100# DB Snatch x 10 (alt)
50m Sprint
90 DB S x 10
50 m
80 DB Snatch x 10
50m
70 DB Snatch x 10
Time: 7:20

Rest 15 minutes

Back Squat: High Bar. Just getting some volume in.
185x5
225x5
255x5
275x5
295x3
305x2
315x1

* after wods above weights felt heavy today.

Wed, 10242012

Holy Christ, is it a rest day yet?
The Fort Monsters came by tonight for Weightlifting Wed. So of course, had to at least play with a barbell for a bit.

Describing "sore" is at an all time new level this week. But very much looking forward to some basketball tomorrow and no lifting!

Wed

Cleans
165-185x2 - 205-225-245-252-260 - 270 x 5 fAils. Caught bottom. Couldn't get up today. Had no legs. What a shame.

Front squat
225x5 235x5 245x4 255x3 265x2 275xF.
Drop
225x5. 235x5

Rower. Cool down - 1000m

With that. I need a dam rest day!

Friday = 2 regionals wods from this year. #2 & 3. We got a crew coming down. First ones at 11a. Second WOD at 1p. We will hit some strength lifts prior to WOD 1. Going to be fun day!

Tuesday, 10232012

Holy Shit I'm Sore!
So, going into today, I was curious how I would even move some weight. But, after a nice warmup, things didn't feel bad. Shoulder were super taxed from weekend, "Diane" and the volume yesterday.

Split Jerk (behind neck) normal jerk width:
185x2. 225x2. 245x1. 255x1. 265x1
^ failed on the 265 few times also. Stayed there. Shoulders didn't have much left.

WOD: 5 Min - Ladder
Hang Power Clean (155)
Muscle Up
Score : 6 + 7

Rest 3 min

AMRAP 5
9 T2B
12 Box Jumps (30)
Score: 6+3

*muscle ups got tough. Also the 6/7 HPC got heavy but all unbroken. Surprised how difficult MU's got late in the ladder.
**was happy with the 2nd AMRAP, not on T2B (feel like have lost those a bit) but for the box jumps. Rebounded these (most) and felt great. Def quick little gas'r

Cash Out:
400m @70% or so
X2
^rest :30 between