Wednesday

Wednesday- Aerobic Tester
3 rounds for time
30 Cal Row
30 Burpees

3 rounds for time
30 Cal Row
30 Burpees

Had to leave town for funeral. 30 min run.

Tuesday

A.M. Z1 Run P.M. UB CP
A.M.
20 min Run @ Z1 focus on belly breathing

P.M.
A1. Ring Dips @ 22X1; 3 reps x 3; rest 10 sec
A2. Wtd Negative Pull Ups @ 50A0; 5 reps x 3; rest 2 min
B1. KB Press @ 22X1; 8-10 reps x 3; rest 10 sec
B2. Strict Pull Ups @ 11X1; 5 reps x 3; rest 2 min
C1. Ring Push Ups @ 22X1; max reps in 30 sec x 3; rest 10 sec
C2. Kipping Pull Ups; max reps x 3; rest 2 min

A.M.
20 min Run @ Z1 focus on belly breathing

P.M.
A1. Ring Dips @ 22X1; 3 reps x 3; rest 10 sec

A2. Wtd Negative Pull Ups @ 50A0; 5 reps x 3; rest 2 min

B1. KB Press @ 22X1; 8-10 reps x 3; rest 10 sec

B2. Strict Pull Ups @ 11X1; 5 reps x 3; rest 2 min

C1. Ring Push Ups @ 22X1; max reps in 30 sec x 3; rest 10 sec

C2. Kipping Pull Ups; max reps x 3; rest 2 min

Only got in 30 min run. Schedule messed up this week.

Saturday

Garage Games Judge Accreditation

Ran out of time for two workouts.

5 min AMRAP
10 pullups
10 wall ball
10 deadlift

Got 2 rounds + 9 pullups

So that's almost 30 pullups in less than 5 min.

I was able to keep a better grip so I could kip harder. Not sure why but going to start wrapping my thumbs around bar to see if that helps.

Wednesday

Cl&J Intense + Tester
A. Power Clean & Push Jerk- build to a tough single with perfect form. Fast drop underneath the bar in the Jerk
+
90% of above
Max Reps Clean & Jerk in 8 min

A. Power Clean & Push Jerk- build to a tough single with perfect form. Fast drop underneath the bar in the Jerk

Stopped at 115#

+
90% of above
Max Reps Clean & Jerk in 8 min

105#--14 reps
Have gotten too psyched out about jerks now and not sure how to undo it.

Tuesday

A. Ring Dips @ 20X0- max reps in 3 min
A2. Kipping Pull Ups- max reps in 3 min
+
For time
50 Ring Rows
50 Push Ups
50 Sit Ups

A. Ring Dips @ 20X0- max reps in 3 min

8

A2. Kipping Pull Ups- max reps in 3 min

30

+
For time
50 Ring Rows
50 Push Ups
50 Sit Ups

19:26
Almost all time spent on pushups

Monday

Squat Intense + MAP Multi
A. Squat Snatch- tough single
B. OHS- tough single
+
15-12-9
OHS, 65lbs
Toes to Bar

A. Squat Snatch- tough single

Shoulders still sore.  Up to 65#, messy.  

B. OHS- tough single

Shoulders were an issue again.  Failed getting 105# up even though I have done more than that in the past.

Couldn't get my shoulders stable.

+
15-12-9
OHS, 65lbs
Toes to Bar

8:30

OHS at this weight felt fine but the T2B were even slower than usual 

Iron Athlete Garage Games

Event #1- 5 min only b/c there will be a warm up area and only a few athletes going at a time.
5 min to establish 1RM Clean & Jerk
rest 2 min before starting event 2

Time Cap- 10 min
Event #2
21-18-15-12
GH Sit Ups
Pull Ups

Time Cap- 8 min
Event #3
200m Shuttle Run (50m down & back twice)
15Thrusters, 95/65#
25 Box Jumps, 24/20″
15 Thrusters, 95/65#
200m Shuttle Run (50m down & back twice)

Time Cap- 18 min
Event #4
The Down & Back Chipper
50 Burpees
30 KBS, 53/35#
400m Run
50 Goblet Lunges, 53/35#
400m Run
30 KBS, 53/35#
50 Burpees

Event #1
5 min to establish 1RM Clean & Jerk
130#--Most I've jerked so I was happy with that.

Time Cap- 10 min
Event #2
21-18-15-12
GH Sit Ups
Pull Ups
Got further than I expected in this one before time was called--several reps into the third set of GHD situps.  It took me 7:41 to get forty pullups last Saturday so I don't think I could have done better on my pullups.  The situps made me really motion sick this time and were really hurting my lower back so I think I didn't have the seat adjusted right.  Should have got more time in with these beforehand but was still happy that I even got as far as I did.

Time Cap- 8 min
Event #3
200m Shuttle Run (50m down & back twice)
15Thrusters, 95/65#
25 Box Jumps, 24/20″
15 Thrusters, 95/65#
200m Shuttle Run (50m down & back twice)
5:22--This is the only one I have regrets on.  I wish I hadn't broken second set of thrusters.

Time Cap- 18 min
Event #4
The Down & Back Chipper
50 Burpees
30 KBS, 53/35#
400m Run
50 Goblet Lunges, 53/35#
400m Run
30 KBS, 53/35#
50 Burpees
I had no worries about finishing this one in time and realized I was wrong pretty quickly.  Burpees and the lunges were the worst part.  Got 18 burpees into my last set before time was called.

Really glad I stayed with Rx and it was a great event and great experience.

Tuesday

UB Intense + LE
A1. Ring Dips @ 30X0; amrap in 20 sec x 3; rest 10 sec
A2. Kipping Pull Ups; 10 reps x 3; rest 3 min (Jumping Pull Ups if doing Scaled)
+
4 sets; rest 1 min
5 Thrusters, 65lbs
5 Burpees AFAP

A1. Ring Dips @ 30X0; amrap in 20 sec x 3; rest 10 sec

3.5, 3, 2.5

A2. Kipping Pull Ups; 10 reps x 3; rest 3 min (Jumping Pull Ups if doing Scaled)

Think I may not being staying tight enough and am going to try wrapping my thumbs around the bar next time to see if it helps me stay on any longer.

+
4 sets; rest 1 min
5 Thrusters, 65lbs
5 Burpees AFAP

Shooting pains are back--I guess that's part of my lats. Or maybe triceps? Maybe I can figure out why it happens before Saturday...

Subbed KBS for thrusters
Burpees felt fine

32.7, 28.6, 28.7, 30.0

Monday

Squat Intense + MAP Multi
A. Front Squat- build to a quick single, no fails (about 85%)
+
5 min @ high aerobic effort
Run 800m
Max KBS, 36lbs
3 min rest
5 min @ high...
Run 800m
Max Burpees

A. Front Squat- build to a quick single, no fails (about 85%)

Not sure of 1RM anymore.  Stopped at 145

5 min @ high aerobic effort
Run 800m
Max KBS, 36lbs

4 minutes + 27 kbs.  Started too fast.

5 min @ high...
Run 800m
Max Burpees

4:13 + 9.5 burpees.  Started too fast again.

Saturday

Tester + Tester
Run 800m
rest 2 min
5 rounds for time
10 Thrusters, 65lbs
7 GH Sit Ups
rest 2 min
40 Pull Ups for time

Run 800m
rest 2 min

3:39

5 rounds for time
10 Thrusters, 65lbs
7 GH Sit Ups

7:52

rest 2 min
40 Pull Ups for time

7:41

Switched to mixed grip at 27

After today I think I have to face that I need to switch to scaled for GG. My only possible strategy to improve my pull ups at this point was to lose weight and I haven't followed through.

Actually, I think I'm going to stay Rx and just be prepared to not finish Event #2 the same way I'm prepared to not do well in Event #1.

Friday

GBC
A. Hang Squat Clean Cluster- 1.1.1 x 4; rest 2 min
B. Split Jerk Cluster- 1.1.1 x 4; rest 2 min
C. Clean Pull @ 145lbs- 3 reps x 3; rest 2 min (drop each rep from the top)
D. Toes to Bar- 10 reps x 3; rest 2 min

A. Hang Squat Clean Cluster- 1.1.1 x 4; rest 2 min

115#,120#,130#,145# (3 good with 3 fails in between)

B. Split Jerk Cluster- 1.1.1 x 4; rest 2 min

85#,95#,105#,115#

C. Clean Pull @ 145lbs- 3 reps x 3; rest 2 min (drop each rep from the top)

Felt fine

D. Toes to Bar- 10 reps x 3; rest 2 min

Slow

Wednesday

Cl&J Intense + Tester
A. Clean & Jerk Cluster- 1.1 x 3; rest 4 min (all tough sets, no fails)
+
5 rounds
10 KBS, 44lbs straight up
10 Goblet Lunges, 44lbs

A. Clean & Jerk Cluster- 1.1 x 3; rest 4 min (all tough sets, no fails)

115#, 120#, 125#
Some fails--Tyler pointed out I'm still caving forward in my dip and not splitting low enough

5 rounds
10 KBS, 44lbs straight up
10 Goblet Lunges, 44lbs

Tuesday

UB Intense + LE
A1. Ring Dips @ 30X0; amrap in 20 sec x 3; rest 10 sec
A2. Kipping Pull Ups; amrap x 3; rest 3 min (add 5lbs of weight)
+
4 sets; rest 3 min
5 Thrusters, 65lbs
5 Burpees AFAP
200m Sprint

A1. Ring Dips @ 30X0; amrap in 20 sec x 3; rest 10 sec

1 dip + 2 neg, 3 dips, 3 dips
Was pretty excited about the ring dips. Needed something positive to happen.

A2. Kipping Pull Ups; amrap x 3; rest 3 min (add 5lbs of weight)

(No weight) 10, 8, 7

+
4 sets; rest 3 min
5 Thrusters, 65lbs
5 Burpees AFAP
200m Sprint

Started speeding up again which means I'm not warming up enough.

1:26,1:18,1:13, last was 1:35 because I had to stop the bar from rolling away in parking lot before I ran

Monday

Squat Intense + MAP Multi
A. 1 & 1/4 Front Squat @ 30X1; 3 reps x 3; rest 3 min
+
5 min @ high aerobic effort
10 KBS, 35lbs
10 Box Jumps, 20"
3 min rest
5 min @ high...
5 GH Sit Ups
5 Pull Ups
3 min rest
5 min @ high...
Run
3 min rest
5 min @ high...
10 KBS, 35lbs
10 Box Jumps, 20"

A. 1 & 1/4 Front Squat @ 30X1; 3 reps x 3; rest 3 min
120#,125#,130#

5 min @ high aerobic effort
10 KBS, 35lbs
10 Box Jumps, 20"
5 rounds + 7KBS

5 min @ high...
5 GH Sit Ups
5 Pull Ups
5 rounds

5 min @ high...
Run
Sore and very hot--couldn't stay at high the whole 5 min

5 min @ high...
10 KBS, 35lbs
10 Box Jumps, 20"

4 rounds + 10KBS

Saturday

Tester + Tester
Run 1 mile for time
rest 2 min
5 rounds for time within itself
10 Goblet Lunges, 35lbs (5/leg)
10 KBS, 35lbs
rest 2 min
Run 1 mile for time
*record first mile, 5rd wod time, and 2nd mile time

Run 1 mile for time

Subbed-Airdyne-7min  @high

5 rounds for time within itself
10 Goblet Lunges, 35lbs (5/leg)
10 KBS, 35lbs
4:42

Run 1 mile for time
Subbed-Airdyne-7min @high