Monthly Archives: April 2012

Tuesday, April 17, 2012

A. work up to a tough single HBBS in 10 min

B. 8 min amrap @ 90% of A

C. scap work: powell raise, trap 3 raise, x’s, y’s

D. 4×10 TNG dl, moderately heavy, 1 min rest.

A-   427# (2lb PR).  B- 16…tough.  Singles then a double at the end.  C- complete and needed.  D-  335 for all.  Not bad but tired after B.  Ended up doing our gym’s partner workout 2.5 times…very tired and I ended up resting Wednesday.  Lack of sleep has been killing me.

Thursday, April 19, 2012

Diane.  15 min rest.  21-15-9 rep rds for time @95%:  power clean @115, pushup burpees.

3:35 – lack of sleep is REALLY getting to me.  No energy, hit muscle failure on hspu’s quickly.  My pr is 3:18…from summer 2010.  No bueno.  Second part:  2:40 @95%.  Felt good afterwards…body is handling lactate a little better now. 

Friday, April 20, 2012

12 min amrap @90% aerobic:  4 mu’s, 10 front squats @85, 20 du’s.  7 min rest.  10 min amrap @90%:  8 pullups, 8 ohs @65, 100 yd shuttle (50yd turnaround).  5 min rest.  8 min amrap @90%:  5 s2o w/ 135, 5 kipping hspu, 5 burpee over the box jumps @24”.

9+2 (first 6 sets of mu’s unbroken).  8 rds (took it easy on shoulder).  5 rds (was tired at this point and kipping hspu was rough as I suck at them and my shoulders were blown up.  I actually lowered the weight to 115 as my shoulders were blown up.  Hurt my head to sit till I could balance to kip up.  All good.)

Sunday, April 22, 2012

A. work up to a 1rm power clean  
B. 30 mu’s for time

A -  325. Failed 336 twice which would’ve been a 1lb pr.  B -  4:20, PR.  Was done with 20 at 2 min, of course those last 10 always take the longest.  Did 12 straight starting out, then 3 sets of 2’s, then singles.  Failed number 28 once.  All no false grip. 

Tuesday, April 3, 2012

1. do a few sets of moderately heavy dl’s to assess back
2. do a few sets of hang power cleans to assess back
3. do a few HBBS to assess back
4. 3 muscle-ups every 30 sec for 5 min.

A.  worked up to 405, back was good, weight was light.  B.  worked up to 275, back was good, weight was tough though.  C.  worked up to 315, back was good, weight was light.  D.  unbroken 3’s through 21, then 2-1, then singles the last 6.  4:55 for 30 muscle-ups, almost a minute PR.  More there I think.  May try it pretty soon with an all out amrap to start and then singles.

Wednesday, April 4, 2012

4-6 sets @97%:  30 sec amrap power clean @135, 30 sec amrap box jump @24, 30 sec amrap kb swing @70.  7:30 rest.

Only time for 4 sets although I still had at least a 5^th in me.  Power cleans were actually fatiguing the last 2 sets, or at least I could feel myself slowing down, probly cause they were muscle cleans.

1:  17, 25, 17.  2:  18, 25, 16.   3:  17, 24, 16.   4:  17, 25, 16.

Thursday, April 5, 2012

2 sets:

15 min amrap @85%:   6 wallballs, 6 kb swings @55, 6 burpees, 6 ghd situps

6 min rest

Only time for 1 set.  Felt great.  Did 13+6 burpees and was maybe at 80%. 

Friday, April 6, 2012

Rest

Saturday, April 7, 2012

Part 1:             “Elizabeth”

3:53.  Felt great during…laid out afterwards for 20 min and had a cough for days. 

Part 2:             12 min amrap:  5 pc and jerk @185, 10 ghd situps, 15 box jumps @24

Didn’t do; was really tired and decided forcing it in wouldn’t be a great idea.

Sunday, April 8, 2012

Part 1:             “Diane”

Part 2:             20 min amrap:  20 thrusters @135, 20 burpees, 20 pullups

4+13 burpees.  More there just no push by myself.  Was really protective on pullups and did most in sets of 5…? Ridiculous.

Part 3:             For time:  30 kb snatch @55, 30 hr push-ups, 30 kb swings @70, 30 cal row, 30 ghd sit-ups, 200 double unders

8:05.  Unb, unb, unb, 1:35-1:40 pace row, unb, 4 breaks on du (those took 2:25).

Tuesday, April 10, 2012

1. 5×3 clean pulls, heavier each set, 90 sec rest.  B.  3×3 HBBS @ 80-85%, 90 sec rest.  C.  10 sets:  1 min run @90% aerobic, 45 sec run @60% aerobic.

A.  295, 315, 335, 335, 365.  B . all at 365. Felt good.  C.  Didn’t have much time:  did 4 sets.  Need to clock distance; felt good so distance may have been pretty good.

Wednesday, April 11, 2012

3-5 sets @97%:  15 g2o w/ 2x 45lb dbs, 15 pushup burpees, 250m row, 8 min rest.

Only had time for 3 sets, but I was still holding up well:  1:51, 1:54, 1:51.  Good to know for this wk; bring the pain…

Friday, April 13, 2012

Supposed to be a mock regional for me, but also vacation to Asheville for the wknd…got some workouts in but not the volume I wanted.

10 min to find 1rm hang squat clean.  Then 10 min amrap:  9 hpc @185, 12 wallballs, 15yd handstand walk.

345 hang squat clean.  Then 4+6yd walk. 

Saturday, April 14, 2012

3rft:  30 box jumps @24”, 40 kb swings @55, 50 cal row, 60 double unders.  All movements Games standards.

18:43.  Felt good.

Sunday, April 15, 2012

Part 1:   1 mile run time trial

5:29.  More there; need someone to chase.  Aerobically it was a breeze, lactic buildup was limiter.  Legs felt a little heavy from the start. 

Part 2:   “Amanda”:  9-7-5 rep rds for time of:  muscleups, squat snatch @135.

Worked on full snatch first going up to 225 where I failed several times.  I can force it, but just landing naturally the shoulder is not happy.  Then tried a few OHS…shoulder really not happy.  Then decided to hit Amanda; shoulder hurt before but felt ok during.  I was tired after the snatch and ohs work though.  4:22 and there’s plenty more there fresh or without the work prior.  Sub 4 shouldn’t be hard another day.  Muscle-ups were rough starting set 2 and I didn’t expect that as I’ve gotten better at them.  Snatches unbroken and shoulder was ok during; hurts now.

Sunday, March 25, 2012

Part 1:  Open Wod 12.5

Back felt good enough to give it a controlled go:  122.  I made it to regionals and that’s all that matters J

Part 2:  90 minutes later 3rft:  500m row, 100 double unders, 35 ring dips

I felt better and decided to do another controlled workout; gotta build up volume.  I think it was 14 something.  Ring dips on the last rd got tough.

Tuesday, March 27, 2012

1. 12 min amrap:  300m run, 15 hspu

4 sets:  B1.  15 good mornings  B2.  Amrap kipping pullups supinated, 20 sec rest, B3.  60 sec FLR on rings, 60 sec rest.

1. A.   5+12 hspu.  Felt good throughout; felt it a little in my back but not much.
2. B.   Only did 3 sets.  Went light on good mornings w/ 95 to rebuild back strength.  Pullups supinated:  40, 25, 20…not true amraps but my arms were blown up after A.  FLR was rough on the abs and shoulders.

Wednesday, March 28, 2012

1. 3, 2, 1, 3, 2, 1 bench, wave protocol, rest as needed.  B.  4rft:  10 bw bench press, 25 wallballs, 40 situps, 90 double unders.
   1. A.   Only did first wave due to time constraints.   315, 325, 335.  Had an hour+ break due to a meeting.  B.  15:29; felt great!

Rested Thursday and Friday to excessive workload

Saturday, March 31, 2012

Part 1:  2k row, with remaining time in 10 min amrap double unders

Part 2:  5rft:  7 kb thrusters w/ 2×55, 11 burpees

Part 1:  6:32.7 (5 sec pr), however lactate was so bad I called it on the du’s.  Part 2:  Did this 90 min after part 1.  3:54: felt great!!  Top time @ 2009 Midwest regionals on this workout was 4:39.  All unbroken and steady fast.

Sunday, April 1, 2012

Part 1:  Helen

Part 2:  15 min amrap:  15 shoulder to overhead @135, 30 oh walking lunges w/ 45lb plate, 45 double unders.

Part 1:  7:07 w/ turnarounds and an extra 5m to and from equipment each rd…sub 7 is definitely there. 

Part 2:  Did this 6 hrs later.  5+45.  Definitely not 100%; needed someone to push off of.  Rested too much.  I was tired going into it but reminded myself I’d be tired at the end of day 2 at regionals as well…that helped me at this start the workout haha.