Friday 2.28.14

AM

30 min AD @Z1

PM

worked through 14.1 warm up (30 mins)

1. Aerobic:
10 min AD
2. Power Aerobic:
4x row sprints (1:1 work:rest)
4 rounds of
5x pull ups
5x push ups
5x squats
(1:1 work:rest)
3. Mobility - movement specific

Then I did several (4-5) rounds and partial rounds of workout, one round at a time, to feel out pace and timing.

Thursday 2.27.14

AM

6x row 300m @90% <rest 1:05>

PM

A. EMOTM for 4: 2x hang power clean @160#

B. 1,1,1,1 CGBP @ 190#

C. 3 rounds of
AMRAP 2 mins
10 cal airdyne
10x burpees
20x double unders
rest 2 mins

R1= 1+ 15 reps / R2= 1+15 reps / R3= 1+ 14 reps

REST 20 mins

D. 3 min max cals on Airdyne = 55 cals

Wednesday 2.26.14

AM

45 min AirDyne @ Z1

PM

A. back squat 20X1: 2x2.1.1@75% 1x2.1.1 @80% 1x2.1.1 @85%

250 / 265 / 285 and missed my 2nd rep at 85%, so stopped there.

B. 2-2-2 split jerk @ 175#
+
AMRAP 3 mins
7x box jumps
7x pull ups
7x wall ball shots
COMPLETED 3 rounds + 9 reps

REST 2 mins

AMRAP 3 mins
row 300m
AMRAP double unders
COMPLETED 132 reps

REST 10  mins

Row 1000m @100%

TIME: 3:30.9

Tuesday 2.25.14

AM

14x 30 secs row sprints @90% <rest/slow row 30 secs>

PM

45 mins Airdyne Z1

Monday 2.24.14

AM
45 min AD Z1

PM
A. 20X1 back squat: 3x2.2.2 (230#) 2x2.2.2 (250#) 1x2(265#)
B. push press: 2x2.1.1 (140#) 1x2.1.1 (160#)
+
AMRAP 4 mins
10x burpees
30x double unders
REST 4 MINS

Completed 4 rounds + 6 burpees

AMRAP 4 mins
6x power clean (95#)
9x box jumps 24"
12x wall ball shots 20#
REST 10 MINS

Completed 3 rounds + 6 PC + 3 burpee

2 rounds
400m row
15 burpee
REST 12 MINS

R1 = 2:02
R2 = 2:05

Sunday 2.23.14

AM
45 min AD
every 10 mins did 45 sec plank

PM
AMRAP 6 mins squat clean thruster 160#

COMPLETED 27 reps

Saturday 2.22.14

30 min walk w/ dogs

Thursday 2.20.14

A. Build to heavy 1RM push jerk

155-185-205-215-225-230(f)

B.
20 cals AD
12x thruster 95#
15x bar facing burpee
12x thruster
500m row
12x power clean 95#
15x bar facing burpee
12x power clean
20 cals AD

TIME: 10:42

Wednesday 2.19.14

AM
35 min Airdyne @Z1

Tuesday 2.18.14

A. EMOTM for 12:
odd = 2x power clean @ 165#(73%)
even = 10x pull ups

B. AMRAP 12 of
10x burpees
20 cal on AD
40x double unders

COMPLETED 4 rounds + 19 reps

Monday 2.17.14

AM

Row 20 mins / rest walk 5 mins / row 20 mins

PM

20 rounds of 30 sec AD sprint @80% + slow spin 30 secs

Legs are still pretty rough from weekend and my lower back is super fired up from everything.

Sunday 2.16.14

Should have just taken it easy today, I felt pretty bad, but decided to do the Ogar workout at CF Native event today.  I tried to just coast through the rounds but still got some work in.

AMRAP 14 mins of
3x power snatch 135#
1x muscle up
12x wall ball shots

COMPLETED 9 rounds

Cupid's Revenge

Event 1 - For time

21-15-9 cleans (full) 105# & bar dips, then partner did 15-12-9 deadlift (105) & push up

Total Time = 8:39 (10th of 30 teams)

NOTES: I took 7 mins to complete my part and Holly did hers in 1:34.  I was not fully warmed up for this event and it destroyed my legs for the rest of the day.  I felt terrible after workout for about 45 mins.  

Floater Event - AMRAP 2 mins

2 mins to row 500m then AMRAP burpees over rower.  

I rowed a 1:36 and got 7, which was terrible.  Not entirely sure how they ranked us but we got 25th in this event.

NOTES: My legs were not ready for the a hard row but I felt like I need to do it before the next event.  In hindsight, doing this event first would have been the way to go.  Holly got 6 burpees and our combined rank was 25 out of 30.  Terrible. 

Event 2 - 7 mins

7 mins to establish a 3RM shoulder to OH from the ground

I went 195-205-215.  Holly got 133# and struggled a bit, she was hoping for 143# (which she got in practice every time)  

Tied with a few other teams at 6th, (if Holly had got 143#, we would have tied for 3rd)

Event 3 - For time

400m run (together)

60x wall ball shots

400m run

60x lunges with med ball OH

400m run

60x pull ups

400m run w/ med ball

TIME: 15:34 (13th)

NOTES: runs needed to be faster, especially last run with med ball.  

Thursday 2.20.14

AMRAP 10 mins of

15x burpees

60x double unders

COMPLETED 5 rounds + 1 burpees

NOTES: did this work out way later than my normal time, and had issues with double unders again today, not sure what is going on with that, but would have made this work out a lot better getting a few unbroken rounds in there.

Tuesday 2.11.14

A. Build to heavy 1RM push jerk

155-175-185-195-205-215-225(PR)

B. for time
15 cleans 155#
45 air squats
180 double unders

TIME 6:13

NOTES:
split jerks felt good, hit a pr there.  I messed up al to on double unders today which is not the norm for me, I can usually chip away in big chances but had trouble stringing together large sets today, kind of frustrating, but overall feeling a little better each day after the long layoff.

Monday 2.10.14

A. EMOTM for 10
odd = 1x power snatch @75% (135#)
even = 7x CTB pull ups (all UB)

B. AMRAP 10 mins of
15x power cleans 95#
30x double unders
Completed 6+15 PC

Snatches felt good, chest to bars felt good.  I felt like I had lots of rest for that 10 minutes.

Started out splitting PC into 8+7 for first 3 rounds, then went to 5+5+5.  Felt winded for sure, and grip started to go on light PC.

Sunday 2.9.14

I tested 2 workouts from Cupids Revenge this coming weekend:

A. 21-15-9 cleans (full) @105# and bar dips

TIME: 7:56  soooo slow… this should be closer to 5 mins.

B. AMRAP 2 mins of burpees over rower after 500m.

COMPLETED 5-6 burpees,

I went out of the gate on row too fast, started at 1:28 split, last 400 was like 1:44, so I need to just start out at 1:35 and try to hold that.

Friday 2.7.14

Getting back in the groove.

A. back squats: 10x155 8x175 9x190 6x205 7x220 4x235 5x250 2x270 3x285(just got 1) 1x300(didn't attempt) 10x155

I was supposed to go heavier on these but just didn't have the strength today.

B. 50x GHD sit ups (~2:35)

C. AMRAP 4  mins double unders = 253

D. Air Dyne:10x 30 secs hard effort/30 sec slow spin (no arms)
I was supposed to do 20 rounds but ran out of time before class, and honestly legs probably weren't going to last

Wednesday 2.5.14

After a 2 week hiatus, finally back to training.  Sickness + Fittest in OK 2  = no good

A. 2-2-2-2-2 Front squat @20X1

195-205-215-225-235

B. EMOTM for 10: 1x full clean

155-165-165-185-185-190-190-195-195

C. 150x wall ball shots (every stop = 10x burpees)

35-30-25-20-20-20 TIME 12:35