Friday 2014.08.29

Gymnastics

Pull/Push
30 minutes –
False Grip Pull-Up — 2s hold at top, 2s hold 1/4 way down, 2s hold at top, 5s negative
2x Dips

11 sets.

Rope Climbs

Um, 2.

Evolution

For Time –
Row 1000m
Run 400m
100 DU

7:46.

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Thursday 2014.08.28

Strength

Deadlift

AHAP (for sets 5-10) –
10×2 Good Mornings

45#x5, 45×2, 95×2, 95×2, 115×2, 115×2, 125×2, 125×2, 135×2, 135×2, 145×2.

Evolution

AMRAP in 6:00 –
3 Bench @ BW
6 Front Squats @ BW
9 Power Clean @ BW

Today I am Emily-weight. 115.

3 rounds + 12.

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Monday 2014.08.25

Strength

Squat

AHAP (for sets 5-10) –
10×2 Belt Squat

5kgx2, 25×2, 45×2, 45×2, 45×2, 50×2, 50×2, 50×2, 50×2, 50×2, 50×2.

Deadlift

10×2 Deadlift @ 50% + band

135#+ skinny blue bands.

Clean & Jerk

6×1 Hang Clean above knee @ 80%
CC 15kg, 35, 45, 55, 65, 65, 65, 65, 65, 65.

Snatch

6×1 Hang Snatch above knee @ 80%

15kg, 35, 45, 50, 55, 55, 55, 55, 55, 55.

Gymnasticals

4x30s Jess Weirdo Plank Hold
6x15s L-Sit on p-bars.

Every 0:30 for 10 mins –
1 false grip negative pull-up on 30
1 bar dip on 0

Evolution

For Time –
10 C&J 95/65
5 MU [transitions, sitting under low rings]
10 C&J 115/75
5 MU [transitions, sitting under low rings]
10 C&J 135/95
5 MU [transitions, sitting under low rings]
10 C&J 155/115
5 MU [transitions, sitting under low rings]

7:30.

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Sunday 2014.08.24

Subway Series Week 4

With Paul, Ariel, Kath.

For Time:
Each team member runs through the following couplet once
18 Thrusters, 115/75
18 Pull-ups
Each team member runs through the following couplet once
12 Snatches, 135/95
12 CTB Pull-Ups
Each team member runs through the following couplet once
6 Clean and Jerks 165/115
6 Muscle-Ups
*Order must be M,F,M,F

Time Cap: 18 minutes.

Got through everything but my last 6 muscle-ups.

18s were unbroken, 12s I did probably 8/4 snatches and sets of 1-3 on the C2B.

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Friday 2014.08.22

Strength

Press

AHAP (for sets 5-10) –
10×2 Narrow Grip Press with load hanging

45#x2, 45×2, 45×2, 50×2, 50×2, 50×2, 55×2, 55×2, 55×2, 60×1/F.
All +2x8kg KBs

Pull-Up

8×3 Box Pull-Ups from sticking point @ 50% + band

8×3 pull-up negatives

Evolution

AMRAP in 12:00 6:00 –
9 OH Squat 95/65
9 BTH Jerk
9 Power Snatch

3 rounds. Need to be able to use my shoulders on Sunday.

Class WOD

50 DU
150 Sit-Ups
50 DU

7:35. Ugh this was really slow.

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Thursday 2014.08.21

Gymnasticals

Dips

1 every 0:40 for 10
1 every 1:00 for 10

Muscle-Ups

Ugh. Practice.

Strength

Deadlift

AHAP (for sets 5-10) –
10×2 Deadlift from pins @ sticking point

Sadly sticking point is on the ground, pretty much. Also for some reason today it feels absolutely terrible. Maybe because I lifted 10 million boxes yesterday. Oops.

135×2, 155×2, 185×2, 195×2, 205×2, 205×2, 205×2, 205×2, 205×2, 205×2.

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Tuesday 2014.08.19

Gymnasticals

3 Rounds:
1 min hollow
1 min superman

Strength

Row

AHAP (for sets 5-10) –
10×2 Reverse Grip Bent Over Row

Go for a daily max increasing load over the 10 sets. Rest 3+ minutes between sets.

20kg, 40×2, 45×2, 45×2, 50×2, 50×2, 55×2, 55×2, 55×2, 55×2, 55×2.

Bench

8×3 Narrow Grip Bench @ index finger knurling @ 50% + band

Move the load as fast and explosively as humanly possible. Rest 45 seconds to 1 minute between sets.

35kg + red band to 3rd peg hole.

Clean & Jerk

3×2 Power Clean from mid block @ 70%

123#x2, 133×2, 133×2, 133×2.

3×1 Push Split Jerk @ 70%

35kgx5, 45×2, 55×2, 65×1, 65×1, 65×1.

Snatch

3×2 High Hang Snatch High Pulls @ 70%

50kgx2, 50×2, 50×2.

3×1 Hang Snatch below knee @ 70%

50kgx1, 50×1, 50×1.

Evolution

For Time –
50 KB Swing 70/53
40 GHD SU
30 Wall Ball
20 Goblet Squat 70/53
10 MU Ring Pull-Ups

9:56.

More Gymnasticals

20x attempted MU.

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Monday 2014.08.18

Mobility

500m row
IT / quad roll out
Couch stretch
Calf and ankle stretch

Strength

Clean & Jerk

3×2 Clean from high block @ 70%
83#x4, 93×3, 103×2, 113×2, 123×2, 123×2, 123×2.

3×1 Split Jerk @ 70%

83#x5, 103×4, 123×1, 133×1, 133×1, 133×1.

Snatch

3×2 Snatch Pulls @ 70%

113#x2, 113×2, 113×2.

3×1 Snatch from high block @ 70%

83#x3, 93×2, 103×2, 113×1, 113×1, 113×1.

Squat

AHAP (for sets 5-10) –
10×2 Back Squat from pins @ sticking point

20kgx2, 40×2, 50×2, 60×2, 70×2, 70×2, 70×2, 70×2, 70×2, 70×2.
Top pin at 11th hole, bottom pin at 9th hole. Honestly for the last four sets I wasn’t even hitting the top pin — just off the bottom pin pushing into my actual sticking point about an inch from the bottom (pin hole 10.)

Deadlift

10×2 Wide Stance Good Mornings @ 50% + band

20kgx10, 40×4, 50×2, 55×2, 60×2, 60×2, 60×2, 60×2, 60×2, 60×2.

Accessory Interspersed

3×10 reverse curls, 22#
3×10 wrist rotations with metal stick

Evolution

AMRAP in 9:00 –
6 Pull Ups
12 Push Ups
18 Box Jumps

4+1 pull-up.

Gymnastics

Tried to do a jumping muscle-up for about 30 minutes. I guess you could call this false grip practice.

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Friday 2014.08.15

Strength

Pull-Up

AHAP (5-10) –
10×2 Wide Grip Pull-Up

Green band x 4 sets
Blue band x 6 sets

Press

8×3 Seated Press @ 50% + band

45#x3, 56×3, 56×3, 56×3, 56×3, 56×3, 56×3, 56×3.

Clean & Jerk

6×2 Split Jerk @ 60%

55kgx2, 55×2, 55×2, 60×2, 60×2, 60×2.

Snatch

6×2 Snatch Balance @ 60%

Non-heaving: 15kgx2, 25×2, 30×2, 35×2, 35×2, 35×2, 35×2.

Evolution

5 Rounds For Time:
9 Power Cleans 135/95
250m Run

7:55. Probably more like 200m run (to the corner and back)

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Thursday 2014.08.14

Strength

Deadlift

AHAP (5-10) –
10×2 Deadlift from high box

95#x2, 115×2, 135×2, 155×2, 175×2, 185×2, 185×2, 185×2, 185×2, 185×2.

This feels weird in my lower back parts. Need to work on hip mobility.

Interspersed Accessory Work

4×5 reverse curls, 33#
3×10 each arm rotation with iron stick

Clean & Jerk

6×2 Hang Power Clean above knee @ 60%

35kgx4, 45×3, 55×2, 55×2, 55×2, 55×2, 55×2, 55×2.

Squat

10×2 Narrow Stance Front Squat on box below parallel @ 50% + band

20kgx2, 40×2, 40×2, 40×2, 40×2, 40×2, 45×2, 45×2, 45×2, 45×2, 45×2.
+ red band over pin at hole 5 on back rigs (one side – over barbell – other side)

Snatch

6×2 Snatch from low block @ 60%

35kgx2, 40×2, 45×2, 45×2, 45×2, 45×2, 45×2, 45×2.

Evolution

For Time:
5 Power Snatch 155/115
4 Rope Climbs
5 Power Snatch 155/115
3 Rope Climbs
5 Power Snatch 155/115
2 Rope Climbs
5 Power Snatch 155/115
1 Rope Climbs

9:56. Scaled to 95# and this was still horrible. Must have tapped out nervous system with strength stuff because couldn’t actually snatch 105 before workout.

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