4/29/16

A. Gameday Warmup x 30-40 minutes

+

Granite Games 2016 WOD 3

12 minutes AMRAP:

12 chest-to-bar pull-ups

8 deadlifts (245/165lbs)

12 handstand push-ups

8 deadlifts (245/165lbs)

5 rounds plus 7 hspu 

C2b started ub, All hspu ub. Broke up deadlifts on the last two rounds.  bitch move. 

Finisher:

EMOM x 15

minute 1 - Max Distance HSW or Practice *work for the full minute*

mintue 2 - 30 second Assault Bike @ 500 watts

minute 3 - 4 Ring MUs 

 This turned into just mu practice/some strict 

4/28/17

AM

A. Every 90 seconds x 15 minutes (building)

1 Power Clean (start at 115#). 
115, 125, 135, 145, 155, 165, 175, 180 (failed 3x). Need to work on my pull from the floor to my thighs. 

B1. Barbell Strict Press x 8 rest 2:00 75# 80 85

B2. DB Bench Press x 8 rest 2:00 x 3 
35#

+

3 sets:

20 DB Lateral Raise

20 DB Front Raise

20 DB Press

rest 2 minutes

*do this as one big complex* 2.5# db

+

100 Straight Arm Lat Pulls With Ski Erg (arms only) - I'll show you this in person @ damper 10
Done. 

PM

A. 10 minute Snatch Position Work. Done. 

+

2 sets:

Bicep/Tricep Opener/Landmine Row. Did one set of the bi/tri in the AM did the second at and two sets of the landline 

+

500m Sandbag Carry @ 60#. Done. 

+

2 sets:

Rope Sled Pull x 100'

rest 3 minutes (warm-up thouroughly)

2 with 25#, 2 with 45# 

2 working sets were with 45#+25. Way too heavy uphill 

+

3 sets:

Sled Drag x 200' 

4 45s + 1 35#

rest 5 minutes

Done. 

+

3 sets:

:90 Prowler Push (nonstop movement) load sled with 2-3plates

*set a timer and push down and back in the lot for :90 seconds at steady pace, not sprinting*

2 plates. Ouch. I still feel my hamstrings lol. 

rest 3 minutes

+

10 min box breathing.  Done 

4/27/17

AM

A. Snatch Positional Work x 10 minutes

B. Every 90 seconds x 15 minutes (10 sets)

1 Snatch *building* (end heavier than last week)  

Started at 95# built up to 140# no misses. Yahh 

C. Snatch Pull from 4" (pull from 45# plates) x 3 reps @ 105% rest 1:30 x 4 

140#, 145, 150 x2

D. Every 2:30 x 15 minutes (6 sets)

Back Squat

set 1 & 2 - 3 @ 75% 220

set 3 & 4 - 3 @ 80% 235

set 5 & 6 - 3 @ 85% 250

Done no belt. 

E. Hollow Arch Rolls x 30 reps (15/direction). Done. 

PM

3 sets:

Inchworm Walkout x 30'

Ostrich Walk x 30'

Spiderman Walk x 30'

rest as needed bt exercises and focus on belly breathing

+

2017 Online Qualifier WOD 1

100 Alt. DB Snatch 35#

80 Calorie Row

60 Bar Facing Burpees

40 MUs

*20 minute cap*

*goal is 20+ MUs, all singles on these*

13. Mus actually felt good but took too long to get here. I wasted a lot of time in this workout with transitions in hair issues super dumb of me. 

4/25/17

AM

Warmup:

2 sets:

Bicep Opener

Tricep Opener

Done. 

+

3 sets:

Rock Back Bridge x 6 reps (:05 second pause per rep)

Deadhang from ring x :30 (from bar, rings unavailable)

Cat Cow x 5-6 SLOW reps

rest as needed

Done. 

+

3 sets:

250m Ski Erg

25' OH Walking Lunge @ 100#

50 DUs

5 Bar MUs

50 DUs

25' OH Walking Lunge 100#

250m Ski Erg

rest 1:1

About 7 min a round. Tried to work on cycling bmu without dipping first. Needs work. 

+

E2MOM x 10

:45 GHD Sit-Ups

21, 23, 25, 18, 21

PM

A. Tall Jerk x 3 reps x 5 sets rest 1:30 *light and fast*

35#, 55#, 65#x3

B. Split Jerk Cluster off blocks x 1.1.1 x 5 rest :15 rest 2:00 @ 75-85% *repeat from last week*

150#x3, 155#x2

C. Overhead Squat @ 3511 tempo x 1 rep x 7 sets rest 2:00 (all at 155# or higher)

155#, 165#, 170, 175, 180 (failed standing up), 180, 190 (tied 1rm)

4/24/17

AM

A. Snatch Positional Work x 10 minutes (pick the position you'd like to work on and we will focus there)

Worked on position 2

B. Every 45 seconds x 18 minutes (8 sets of each)

Interval 1 (45s) – Snatch Balance x 1 rep 

Interval 2 (90s) – Hang Snatch x 1 rep 

Interval 3 (135s) – Snatch x 1 rep 

Perform all movements at 75-80% of your 1-RM Snatch.

Done at 110#

C. Snatch Pull x 2-3 reps @ 140# or higher rest 1:45 x 5 

4x140#

1x @145#

(Pulled from 2 stacked 45# plates so bar started at knees)

D. Every 2:30 x 15 minutes (6 sets)

Front Squat

set 1 & 2 - 3 @ 75% 195#

set 3 & 4 - 3 @ 80% 210#

set 5 & 6 - 3 @ 85% 225#

E. Reverse Hyper x 18-20 reps rest 1:30 x 3 sets 

Done with 90#

PM

EMOM x 16

minute 1 - 5 Burpee BJO 20" + 1 Seated Legless Rope Climbs (from standing - no jump)

minute 2 - 2-3 Ring MUs (doesn't have to be UB) 

minute 3 - 1 Wall Walk + 30 Shoulder taps on top of rep

minute 4 - 15 Toes to Bar

Done. Mus were a struggle did 2 singles, 2 ub, 2 ub, then could only get 1

+

3 sets:

9 Shoulder to Overhead 105#

15 Pull-Ups

21 KB Swings 35#

27 Calorie Row

rest 1:00 after each round

Totally time 13:10
All reps ub

Finisher:

3 sets:

:30 Bent Over BB Row 45#

:30 Band Pull Aparts Palms Down

:30 Lat Puilldowns With Pulley with 25#

rest 2:00

Done. 

4/22/17

A. Gameday Warmup - 30-40 minutes

+

Granite Games 2016 WOD 2

17 minutes:

50 calorie row

50 wall ball shots 14#

50 shoulder to overhead 85#

50 box jumps 20"

1 round + 48wbs

4/21/17

AM

A. Power Clean Cluster (mid thigh) 1.1.1 x 5 rest :10 rest 2 mintues (weight based off feel)

135, 145, 155, 165, 175

B. Bench Press 8, 4, 8, 4, 8 rest 2 minutes (based off last week)

105, 115, 105, 120, 105

+

5 sets:

Standing DB Push Press x 5 reps HEAVY rest 1:00 35#

Standing Barbell Curl x 6 reps HEAVY rest 1:00 

Just bar, bar + 5's x4

Close Grip Push-Ups x Max reps :30 rest 1:00

Triangle push-ups (17, 16, 16, 17, 15)

Chest Supported DB Row x 15 reps LIGHT & FAST rest 1:00

10#, 15, 20x3

PM

A. 10 minute Snatch Position Work. Done. 

+

2 sets:

Bicep/Tricep Opener/Landmine Row

Done. 

+

5 sets:

1 Legless Rope Climb (from standing)

30 Band Pull Aparts (palms down)

30 Banded Tricep Pushdowns

Done (Had to do this now before class started)

+

300m Sandbag Carry @ 80# done. 

+

3 sets:

Suitcase DL x 8 reps (use farmers handles and load it up) rest 1:00 bt arms

70#, 90, 110

+

2 sets: 

Heavy farmers carry 100'

45lb plates, 45# + 10# plates 

+

3 sets:

 6 heavy sandbag squats @120#

+

10 minutes Box Breathing

4/20/17

AM

A. Snatch Positional Work x 10 minutes

B. Every 90 seconds x 15 minutes (10 sets)

1 Snatch *building* (end heavier than last week) 100, 105, 110, 110, 115, 120, 120, failed 125 twice, hit 125 

All power snatches, wasn't catching in a squat idk why. 

C. Snatch Pull from 4" (pull from 45# plates) x 3 reps @ 95% rest 1:30 x 4 

140# 100% cause did 135 on Tuesday)

D. Every 2:30 x 15 minutes (6 sets)

Back Squat

set 1 & 2 - 4 @ 70% 205

set 3 & 4 - 4 @ 75% 220

set 5 & 6 - 4 @ 80% 235

Done. 

E. Tabata L-Sit Hold (:20 on/:10 off). Done 

PM

3 sets:

Low Hips Bear Crawl x 75' 

Back Bridge Walk x 15'

Crab Walk x 75'

Back Bridge Walk x 15'

Duck Walk x 75'

rest as needed

Done 

+

5 rounds:

4 Clean & Jerks 155#

6 Bar MUs

40' Handstand Walk (scale this to something manageable like 12-15' - just to get some practice)

This was a disaster. 

4/19/17

Hot yoga

4/18/17

AM

Warmup:

1 set:

Bicep Opener

Tricep Opener

Shoulder Opener

Done. 

+

3 sets:

Back Bridge x 5 reps (:05 second pause per rep)

Wall Angels x 8 SLOW reps

Lat Prayer Stretch x :30 (keep a neutral spine)

rest as needed. Done. 

+

4 sets:

15 Calorie Ski Erg Sprint

2 Bar MUs

15 GHD Sit-Ups

2 Bar MUs

15 Toes to Bar

rest 1:1

3:33, 3:28, 3:30, 3:33

+

2 sets:

Sorenson Hold on GHD x Max time

rest as needed

2:14, 2:19

PM

A. Split Press x 3 reps x 5 sets rest 2:00 *build from last week, pause OH)

85#, 90, 95x3

(Split jerk, then 3 split presses)

B. Split Jerk Cluster off blocks x 1.1.1 x 5 rest :10 rest 2:00 @ 75-80% 155#. This was bad. Should repeat next week. Don't feel good about this. 

C. Overhead Squat @ 3511 tempo x 2 reps x 6 sets rest 2:00 (all at 125# or higher)

125, 130, 135, 140, 145, 150 

These felt good 

+

Finisher:

Every 2 minutes x 12 minutes

200' Prowler Sprint (100' down and back) 1 35# plate on new sled

*MAKE THIS HURT*

Check. 

4/17/17

AM

A. Snatch Positional Work x 10 minutes (pick the position you'd like to work on and we will focus there). Position one. 

B. Every 30 seconds x 15 mintues

Interval 1: Drop Snatch x 1

Interval 2: High Hang Snatch x 1

Interval 3: Snatch x 1

*all at 70-75% - 10 sets of each* 90#

C. Snatch Pull x 2-3 reps @ 95% rest 1:30 x 5

135# 

D. Every 2:30 x 15 minutes (6 sets)

Front Squat

set 1 & 2 - 4 @ 70% 180#

set 3 & 4 - 4 @ 75% 195#

set 5 & 6 - 4 @ 80% 205

Done.  

E. Banded Glute March (holding 60# sandbag) x 3 minutes rest as needed x 2 sets 

Done (80# sandbag)

PM

EMOM x 16

minute 1 - 2 Legless Rope Climbs (from standing - no jump)

minute 2 - 2-3 Ring MUs

minute 3 - 1 HSW Around Box per direction - keep a super high pike position

minute 4 - 5 Strict HSPU + 10 Kipping HSPU 

Done. Everything was fine besides mu's. only able to do first set 3 ub. The rest singles. I struggle with mus when my shoulders are fatigued. 

Minute 4 with hspu was all ub

+

EMOM x 15

minute 1 - 10 Calorie Assault Bike

minute 2 - 15 Wall Ball Shots 20#

minute 3 - 10 Burpee BJO 20" 

Done. 

Finisher:

3 sets:

:30 DB Press @ 5# (fast)

:30 DB OH Hold @ 5#

into

Max reps Banded Lat Pulldowns *to fatigue*

rest as needed. Done   

4/15/17

A. Gameday Warmup - 30-40 minutes
+
"Granite Games 2016 WOD 1"
15 minutes:
10 squat clean & jerks
(135/85lbs)
15 burpees over bar
8 squat clean & jerks
(185/115lbs)
15 burpees over bar
6 squat clean & jerks
(225/145lbs)
15 burpees over bar
4 squat clean & jerks
(275/175lbs)
15 burpees over bar
2 squat clean & jerks
(305/200lbs)
15 burpees over bar
MAX squat clean & jerks
(315/205lbs)
Got one squat clean at 200# (10# pr) I didn't try the jerk
+
Finisher:
5 sets (not for time):
2 UB Ring Muscle Ups 3 sets ub, 2 sets broke by accident
100' Heavy Sandbag Carry 160#
2 Seated Legless Rope Climb
100' Heavy Sandbag Carry 160#
Wall Walk + :10 Noes and Toes HS Hold (walk laterally x 10' per direction)
rest as needed bt exercises
Check.

4/14/17

AM
A. Floating Power Clean Cluster 1.1.1 x 5 rest :10 rest 2 mintues (weight based off feel)
145, 155, 160, 165(failed 3rd), 160
B. Bench Press 5 x 5 rest 2 minutes (based on Training Max or 90% of 1RM) 115#
+
5 sets:
Seated DB Press x 8 reps rest 1:00
25#, 25, 30, 35, 35
Seated DB Curl x 8 reps/arm rest 1:00
20#
DB Rollback to Extensions x 15 reps rest 1:00
15#, 15#, 20#, 15# x2
Heavy Bent Over Pendlay Row x 5 reps rest 1:00
105#

PM
A. 10 minute Snatch Position Work. Check.
+
2 sets:
Bicep/Tricep Opener/Landmine Row   Check.
+
3 sets:
100' Heavy Farmers Carry
rest 3 minutes
Done with 70# kbs
+
2 sets:
Sled Drag x 300'
rest 3 minutes
5 plates
+
4 sets:
Prowler Sprint x 300' (light and fast)
rest :90 after each set
1 plate
+
10 minutes Box Breathing. Check.

4/13/17

AM
A. Snatch Positional Work x 10 minutes
B. Every 90 seconds x 15 minutes (10 sets)
1 Snatch *building* 85, 95, 105, 115, 115, 115, 120, 125x3
C. Snatch Pull from 4" blocks x 3 reps @ 90% rest 1:30 125# not sure how many sets so did 3x3 (used 6" pads)
D. Every 2:30 x 15 minutes (6 sets)
Back Squat
set 1 & 2 - 5 @ 65% 190#
set 3 & 4 - 5 @ 70% 205#
set 5 & 6 - 5 @ 75% 220#
(No belt)
E. Accumulate 2 minutes L-Sit Hold
:60, :30, :30


PM
3 sets:
Low Hips Bear Crawl x 50' (slow and controlled movement, keep neutral spine)
Ostrich Walk x 50'
Duck Walk x 50'
rest as needed
+
"Tabata Barbell"
Deadlift x 115# 9
Hang Power Clean x 95# 6
Front Squat x 75# 9
Push Press x 55# 12
*score = sum of lowest interval totals*
36

Finisher:
3 sets not for time:
1 Seated Legless Rope Climb
:40 Second Handstand Hold against wall (only 1 foot touching wall)
Done.

4/12/17

hot yoga @ yogaspark
&
2 mile run

4/11/17

AM
Warmup:
1 set:
Bicep Opener
Tricep Opener
Done.
+
3 sets:
Rocking Back Bridge of Box x 8-10 reps
Skin the Cats x 2
Cat/Cows *only moving through t-spine* x 5 SLOW reps
rest as needed
Done.
+
4 sets:
25 Calorie Row
75 DUs
3 UB Muscle Ups
rest 1:1
3:56(mu ub), 5:00(singles), 4:03 (ub), 5:50 (2,1)
+
50 GHD Sit-Ups (2 sets of 25 UB) done.

PM
A. Split Press x 5 reps x 3 sets rest 2:00
55#, 75, 85
B. Split Jerk Cluster off blocks x 1.1.1 x 5 rest :15 rest 2:00 @ 70-75% 145# for all no fails. First time split jerking without a hook grip felt good.
C. Overhead Squat @ 3511 tempo x 3 reps x 5 sets rest 2:00 85#, 105, 115, 120x2
+
Finisher:
2 sets:
Rope Sled Pull x 100'
rest 3-4 minutes
1 warmup set with 1 45# plate. Then first foray 45+25 but slow. So second set just 45# plate

4/10/15

AM
A. Snatch Positional Work x 10 minutes (with me). Done

B. Every 30 seconds x 15 mintues
Interval 1: Drop Snatch x 1
Interval 2: High Hang Snatch x 1
Interval 3: Snatch x 1
*all at 65-70% - 10 sets of each*
85#
C. Snatch Pull x 3 reps @ 90% rest 1:30
Didn't know how many sets, so just did 5 @120#
D. Every 2:30 x 15 minutes (6 sets)
Front Squat
set 1 & 2 - 5 @ 65% 170
set 3 & 4 - 5 @ 70% 180
set 5 & 6 - 5 @ 75% 195
E. Glute Ham Raise x 8-10 reps rest 2:00 x 3
Done.
PM
A. EMOM x 16
minute 1 - 1 Seated Legless RC
minute 2 - 2 Bar MUs
minute 3 - 1 HSW Around Box per direction - https://youtu.be/k0jLK_b6Lt0
minute 4 - 10 Strict HSPU
Done I failed so many bmu & couldn't connect them today, shspu were hard did first set ub then split up the rest of the sets. Kept pace and did everything though. I gained weight and I felt heavy today
B. AMRAP 20 @ 80-85%
1000m Ski
20 Alt. DB Snatch 35#
15 Burpee Box Jump Overs 20"
10 Toes to Bar
2+500m
+
Finisher:
4 sets:
DB Lateral Raise x :15
DB Lateral Hold (thumbs up) x :15
Rest x :60
DB Lateral Raise (thumbs up) x :15
DB Lateral Hold (palms up) x :15
*can show you this in person*
Done.