Workout of the Day
A.
Three sets, not for time, of:
15′ Rope Climbs x 2-3 ascents
L-Sit x 30-45 seconds
Supine Ring Row x 8-10 reps @ 2111
B.
Five sets of:
2-Position Snatch
(high hang, mid-thigh)
Rest as needed
C.
Three sets for times of:
155/105 lb Power Snatch x 3 reps
155/105 lb Overhead Squat x 6 reps
Chest-to-Bar Pull-Ups x 12 reps
Rest 2 minutes
D.
For time:
Row 1000 Meters
25 Pull-Ups
20 Alternating Pistols
15 Pull-Ups
10 Alternating Pistols
A. Rope Climb 3/3/3
L Sit 30UB/30UB/45
RR 10/10/10
B. 63/63/73/83/85
C. 1:18/1:18/1:19 @ 85 Scaled CTB w/PU
D. 9:54 Scaled Pistols
A.
Rope climbs: 3, 3, 3
L-sits: 30, 30, 30
Ring rows: 10, 10, 10
B.
155 165 175 175(missed high hang) 175 175
C.
:40 :40 :39
D.
5:45
Should have gone harder on the row. Definitely dogged it. Went UB on pull-ups and pistols. Really need to learn to push it on the erg more often.
A. Complete.
B. 45, 55, 65, 75, 85
C. Scaled with 80# 1:43, :58, 1:06 (bar was in use on first set)
D. 9 min. Row 4:20.
A.
Rope Climbs – 3,3,3
L-Sits – 45s, 45s, 45s
Ring Rows – 10,10,10
B.
185, 205, 220, 230 (f – missed high hang), 235 (missed mid-thigh), 235, 240 (missed mid-thigh), 240 – boosh!
Accidentally reversed the order (mid-thigh -> high hang).
C. “Rich Froning Wedding Day Wod”
6 rounds for time of:
3 Squat Snatch (185)
6 Overhead Squats
9 Ctb Pull-ups
-12:32
Grip & breathing were limiting factors. Paced the first 2 rounds faster than I should have, but wanted to challenge myself. Capable of going 2-3 minutes faster on this.
D.
5:32
Would have been <5:30 if I had worn my oly's!
240! Wow
A) Rope climbs: 2/2/2
L-sit: 0:40/0:30/0:30
Ring rows: 10/10/10
B) All sets done at 55#*
C) All sets done at 55#* – 2:05/1:40/1:38
D) 11:17
* Kept it light today; been having a hard time extending left arm/elbow; been trying to stretch and do extra mobility with left arm
Workout of the Day
A.
Rope climbs x3
L-Sits = 3 sets of 10 sec holds
Ring rows x 10
B.
Five sets of:
2-Position Snatch
135-155-175-185-205(f)
C.
Three sets for times of:
43-40-40
OHS were very slow, but steady. I lack explosion coming out of squats. Same pace no matter the weight.
D.
7:03 My left knee is stiff and just does not cooperate. Been working on some mobility for it for a few months, Still looking for that aha movement to help it out. Great day today.
I will try and post more frequently. Life just got the better of me this past year.
Great fun today. I have been meaning to post for a while, but life gets the better of me and before I know it, It is bed time.
A) Done
B) 155, 165, 175, 185, 195
C) :52
:45
:50
– Pretty new to the C2B half butterfly half kipping
D) 5:49 (row 3:37)
A) light snatch balance instead of rope climbs
155, 155, 155
:13, :11, :11
8, 8, 8
B)135, 155, 165, 185F, 185F
Jumped too quick and missed a makeable weight
C)1:05, 1:05, 1:43
Final set felt horrible and could barely get my shoulders in position for the OHS. Decided to call it a day
D) Skipped
A. Done
B. 135, 155, 165, 175f, 175
C. :57, :53, :51
D. 6:41
A) Skipped. No Rope
B) 185,190,195,200,205
-Felt surprisingly good today.
C) :38,:39,:49
-Missed an OHS and broke the PUs. Happy to know that I can regain composure when something like this happens
D) 6:08
-Pistols and PUs were quite slow the first go around.
Also, anyone else having trouble posting to the blog?
A. 2/:30/10 all sets
B. 133, 153, 173, 193, 203
C. :42/:47/:51
D. 6:15
Pullups were a struggle, definitely a weakness.
Wednesday, January 9, 2013
Track AM
Dyn. Warmup + Pose Drills.
4 x 300m @ 80% R= walk back recovery
Power PM
A.
Six sets of:
Power Clean x 1.1.1
Crisco to 225#
Caleb to 195
Pro to 215(something wrong with lower right ab area)
B.
Three sets of:
Halting Clean Deadlift x 3 reps
ALL to 275#
C.
Three sets, not for time, of:
Bulgarian Split squat x6
Single leg Cable pulls x6
Single leg cable leg press x6
Crisco 95#
Caleb 115
Pro skipped(did 205 BS 3×6)
D.
Three rounds for time of:
12 Box Jumps (35″ barrel)
24 T-Bar Swings (65#)
Crisco 6:05
Caleb 5:51
Pro(20″ box) 4:01
A.
Three sets, not for time, of:
20′ Rope Climbs x 3 ascents
L-Sit x (15 seconds x 2 sets)
Supine Ring Row x 10 reps
Note
- Not sure why I have such a hard time with L-sits.. weak or tight?
- Ring Row are difficult
B.
Five sets of:
2-Position Snatch
(high hang, mid-thigh)
Rest as needed
(95×2,115×1,135×4)
155-165-175-185-185
Note
Took an extended warm up for two reasons
- Brain D (great Olympic coach/lifter) was around so I wanted to take advantage of his eyes
- Have been feeling off with the movement although I have been improving
(It paid off cause I felt like I owned the weight, he gave me great “cues” and pointers)
C.
Three sets for times of:
Power Snatch x 3 reps @155#
Overhead Squat x 6 reps @155#
Chest-to-Bar Pull-Ups x 12 reps
Rest 2 minutes
Round 1
1:05 OHS & Pulls up Unbroken
Round 2
:58 All Unbroken
Round 3
:52 All Unbroken
Note
- Have more confidences in ability!
- Work on transitioning between movements faster, Don’t linger!
D.
For time:
Row 1000 Meters
25 Pull-Ups
20 Alternating Pistols
15 Pull-Ups
10 Alternating Pistols
7:24
Note
- Felt nauseated in the first 250m, so slowed down a bit on the erg
- When I got off I need to push myself a bit harder.. I didn’t start lighting a fire under my ass until the 15 pull ups and 10 pistols
A.
2 rope climbs
30 sec L-sit
10 rows
B.
85/95/105/115 (miss on Mid Thigh)/ 115
C.
1:44/1:29/1:30
D.
8:21
Happy to see C2B in WODs- huge weakness!
A. 3 sets of: rope climbs x 3, 30 sec. l-sit holds, 10 ring pulls
B. 75, 80,85,85,85
C. 95# 2:00, 1:52, 2:12
D. 9:47 Rx
A) Done (max muscle ups instead of rope climbs)
B) Worked up to 125
C) 1:26 @ 125lbs, 1:37 @130lbs, 3:29 @ 130lbs
D) 8:06
A. Done
B. 135, 155, 165, 17o, 170F
C. 1:28, 1:40, 2:11 (snatches were easy buy got too tired for OHS)Rx
D. 9:18
A. 3 sets of: rope climbs x 3, 30 sec. l-sit holds, 10 ring pulls
B. 135,155,155,155,165
C. :53, :43:, :40
D. 5:53
A. 2 rope climbs first two sets, only 1 on last. 30 second l-sits. 8 ring rows.
B. 65, 75, 75, 75, 80 (much harder than expected)
C & D. Right shoulder felt very weird – decided to opt out.
1K row in 4:09