Clean Grip DL @ 55%, Ring HSPU Ladder, GH Raises, GHD Sit-ups, and Front Leaning Rest

Monday 1-31 OPT Day 113:

TRAINING:
A. Clean Grip DL @ 11X1; 12 sets of 2 @ 55% 1RM Dead Lift; rest 45 sec
B. 1-5-1-5-1 ring HSPU ladder not for time - perfect reps
C. GH Raises @ 10X0; 10 x 4; rest 60 sec
D1. Front Leaning Rest on rings - 45 sec unbroken x 4; rest 30 sec
D2. GHD Sit Ups @ 2020; 12 x 4; rest 30 sec

Training Outcome/Notes:
A. 275-275-275-285-285-285-295-295-295-305-315-325
B. As Rx'd, all UB with 45sec recovery between attempts
C. - D2: Done as a circuit due to time constraints really ended up being a C1-C2-C3.

This WOD felt more like a day to polish and work on things. Loads were relatively light and the "untimed" Rx and skill aspect needed to complete the Ring HSPUs required more recovery and prevented it from being a metcon of any sort. I was pleased that I was able to progress up and down the RHSPU ladder without breaking reps. I probably rested longer than most Big Dawgs and I know my reps were far from perfect. Still though...small sucesses. C-D2 were pretty easy. Nothing too tough today.

Back Squat, Front Squat and Overhead Squat, Run Training

Friday 1-31 OPT Day 112:

TRAINING:

A. Back Squat - 3 x 3 @ 80%; rest 90 sec
B. Front Squat - 3 x 3 @ 80%; rest 90 sec
C. Overhead Squat - 3 x 3 @ 80%; rest 90 sec
rest as needed

Training Outcome/Notes:
A. 300-300-300
B. 265-265-265
C. 220-225-230

Felt good today. I like these types of WODs. They provide opportunity for focus on form and control. I was really surprised at how easy the OHS felt. 220# is 80% of 275# and I thought it might have been a stretch after doing the BS and FS, but I felt really solid and the weight felt light. I upped it a bit each set. Probably could have made 10# jumps, but I feel good about today's work.

PM WOD after school:
TRAINING:
10 min dynamic hip warm up
+
Run training:
5 min @ easy pace
then...
6 sets:
3 min work @ 90% max HR from this day
3 min recovery @ 70% max HR from this day
then...
5 min run @ easy pace

Burpees, Push-ups, and Ring Dips

Thursday 1-27 OPT Day 111:

part 2:
As many rounds in 15 minutes:
10 burpees
10 push ups
10 ring dips

As Rx'd: 8 complete rounds + 10 + 10 + 6 = 266 reps

Notes: This WOD destroyed my shoulders. I was experiencing muscle failure by the second round. I had to break the Push-ups and Ring Dips up after the first round...Burpees were the only thing I could do sort of fast. Really didn't feel much of a metabolic burn due to the muscle failure preventing me from getting much steam going.

245# DL and 50 Double Unders WOD, Snatch Work @ 70-75-80%

Tuesday 1-25 OPT Day 110:

part 1:
7 rounds for time;
245# Dead Lift x 10
50 double unders

As Rx'd: 13:42

Notes: Didn't get any rounds of DU UB. Got to 37 on the first round and somehow I ended up with a knot in my rope. I tried to shake it out but it must have twisted and coiled. I had to stop and untie the knot. I think the most I strung together after that was about 15-16. Each round I would get about 15 and then it was sets of 6-10 from then on out.

DL wasn't bad at all. Going to try to hit some Snatch later...

PM Snatch Work:
5x1 snatch on the minute @ 70-75-80% of 1RM (210#)
70%: 145-145-145-145-145
75%: 160-160-160-160-160
80%: 175-175-175-175-175

FS/PP/Thruster Complex, CTB Chin-ups, Thrusters every 30 sec

Monday 1-24 OPT Day 109:
TRAINING:
5 sets:
5 front squat/5 push press/5 thrusters
rest 20 sec
20 unbroken CTB chin ups
rest 4 min
(add weight per set for FS/PP/TH)

+

1 Thruster every 30 sec from rack for 10 min
(change loads as needed - work @ 90% effort per rep)

Training Outcome/Notes:
Complex: 135-150-165-165-165
CTB Chins/PUs: UB, Broken, Broken, Broken, Broken
Thrusters every 30sec:
165-175-185-185-195-195-205-205-205-215-215-225-225-235(f and done)
 
Today was just about survival...there was definitely no thriving going on. I felt like crud...still do. Too many variables to pin down what the cause is. Family is sick...stomach feels weird, two days of 55g or less of carbs, IF, Monday...you name it...may be a combination of things...
 
First round of CTB Chin-ups was the only round UB. The rest were broken 10-5-5 or so. Flipped back and forth between Chin-ups and Pull-ups. Honestly thought they were not supposed to be UB. I just had no gas at all. The thrusters were definitely the limiting factor. The front squats and PP were relatively easy, but the Thrusters took it out of me. I just had no energy...which explains the cruddy performance on PUs and the low loads on Thrusters.

Power Clean, Hang Power Clean and Deadlift, Released Push-ups, and Kettle Bell Swing Metcon

Friday 1-21 OPT Day 108:
TESTING:
Power Clean - build to a 1RM

rest as needed

Row 500 m x 1 (sub DL, PU, KBS Metcon)

Training Outcomes/Notes:
PC: 135x3-185x3-205x2-225x2-245x2-260-265-275(f).
HPC: 275-290-300-310

Metcon For time:
21-15-9 rep rounds of
Deadlift - 225#
Push-ups with a release
Kettle Bell Swing - 2pd

TT: 4:00.85...so close to sub 4min...25sec PR from 4:25 on 10-9.

Couldn't get my mind into the PC's this am. I was about 10-15# below my most recent best. I just did not have the pull from the floor today. Not sure what the deal was...mental or physical...or both? Was at least glad to pull some decent weight on the HPC...

Metcon was a good little burner.

155# Squat Cleans and Muscle-ups

Thursday 1-20 OPT Day 107:
TESTING:
12,9,6 rep rounds for time:
Squat Clean - 155#
Muscle Ups

As Rx'd: 9:02
(1:01PR from 10:03 on 12-26)

Notes: I2 misses on the MUs. Did the first round of SC UB and did the first 6 or 8 MUs in sets of 2, then singles from then on out.

Cash-Out and Piddlings:
5 rounds of:
Weighted Ring Dips - 8reps (25-35-45-45-45)
135# Bench Press - 10 reps (slow and controlled)

L-sits on Parallettes: Collected about 1:30...nothing too serious.
Barbell TGUs: Worked up to 85#. First time doing these since about May. Might start doing them again.

Wednesday 1-19 OPT Day 106:

TRAINING:
part 1:
A. Back Squat - build to a tough 1; rest as needed
B. 85% of A - amrap @ 3010; 1 attempt
C. Chin Up - build to a 1RM; rest as needed
D. 85% of C - amrap @ 3010; 1 attempt

rest 4+ hours

PM WOD (plan period):
Part 2:
4 sets @ 90%:
1 min burpee broad jumps
1 min db thrusters - 25/15#/h
1 min ball slams (Subbed Sledge Hammer Swings)
1 min box jumps - 20/14" (Used Big Tire)
rest 4 min actively

Training Outcome/Notes:
Part 1:
A. 135-225-265-300-335-345

B. 7 reps @ 295# @ 30X0
C. 105
D. 90x2

Pretty abysmal day today...wasn't really into it I guess. Used my vest on the PUs. Shoulder is bothering me a bit. Felt it on squats when I stretched to get under the bar and unrack it...felt it on PUs a bit too.

Yet to come...will post outcomes later...

Hang Power Snatch, Toes-to-Rings, Max HSPUs, Front Leaning and Run Intervals

Tuesday 1-18 OPT Day 105:
TRAINING:
part 1:
A1. Hang Power Snatch - 3 heavy; rest 10 sec
A2. Toes to Rings @ 1010; 10 unbroken; rest 10 sec
A3. AMRAP HSPU; rest 3 min x 7
B. Front Leaning Rest on Rings - rings @ 2", feet @ 6" off ground - accumulate 300 sec

Training Outcome/Notes for Part 1:
A1. 135-145-145-150-155(1+3)*-155-160(1+3)*
A2. As Rx'd
A3. 25-21-15-15-14-14-10 (114 total)

B. Only had time for two sets of 1min. Will hopefully finish after school or redo it after school prior to part 2.

*I guess I didn't sell out to the movement on these two attempts. I felt myself relax a smidge between the first and second rep and that's when I lost my grip. I quickly regripped and did the 3 UB. Would have liked to have gone heavier, but I wouldn't have been able to go much heavier from a hang. Maybe...maybe another 10lbs, but I would have to really dial in to do it.

PM WOD (after school):
part 2:
Run:
10 min @ Z1
+
30 sec @ 80% effort
30 sec @ 50% effort x 5
+
30 sec @ 90% effort
30 sec @ 50% effort x 5
+
30 sec @ 100% effort
30 sec walk x 5
+
10 min @ Z1

Kettlebell Swing and Muscle-Up/Dip Ladder

Monday 1-17 OPT Day 104:


TRAINING:
2 pd/1.5 pd KB Swing Breathing Ladder

(1-15; 1 swing, 1 breath, 2 swings, 2 breaths...etc...you HAVE TO attempt the next set when breaths are done - if you complete it, post the time; it is for control, not speed)

rest 5 min

For time:
1 muscle up, 10 unbroken ring dips, 1 muscle up, 9 unbroken ring dips...down to 1 muscle up, 1 ring dip

(you must start the ring dips immediately AFTER your muscle up attempt, i.e. muscle up INTO the 1st ring dip and begin the dips; muscle ups from COMPLETE hang and arms straight; if you come down from the dips, you know what happens!)

Training Outcome/Notes:
KBS Breathing Ladder completed as Rx'd in 9:20ish...forgot to check immediately when finished.

MU/Dip Ladder as Rx'd in 4:50-51. I missed the last dip. I did the round of two and tried to jump back up and could not complete the dip of the MU. Lost some time dropping and shaking back out to finish.

Cash Out:
Worked on doing some contolled weighted (20#) PUs from an externally rotated position. 3-4 sets of 3-4 reps.

Hollow Rocks: Accumulated 3min of Hollow Rocks (30sec on/30sec off)

Front Squat, Chin-ups, 100 GHD for Time

Friday 1-14 OPT Day 103:

TRAINING:

Part 1, Before School:
A1. Front Squat @ 30X0; 2-3 x 5; rest 10 sec
A2. Chin Ups; 25 unbroken x 5; rest 4 min
B. 100 GHD sit ups for time

Part 2, During Plan:
5 sets:
Row 250 m @ 90%
12 burpees
35 double unders
rest 90 sec

(rest 10 min)

5 sets:
35 double unders
12 burpees
Row 250 m @ 90%
rest 90 sec

Training Outcome/Notes:
A1. 230-245-260-275-290
A2. UB*-UB-UB*-24+1-18+4+3*
B. 5:29-30**
C. 25 UB Pull-ups

*I alternated between Chin-ups and Pull-ups. I also did an extra set of 25 UB Pull-ups after the GHD SUs to make the Chin-ups and Pull-ups even.

**The foot-hold slid down on my around rep 83ish. I had to stop and fix it. Might have lost a couple of seconds there, but it also gave me extra rest. Not sure how that would factor in, so I am just making a note of if.

I think 290# for 3 reps might be a PR, but I'm not sure. I will have to check. I think I may have done 300# or 310# x 2 at one point as well.

Split Jerks, PC and Jerk on the Minute, Toes-to-Bar

Thursday 1-13 OPT Day 102:

TRAINING:
A. Split Jerk - 2 x 2 - 80% effort; rest 1 min
B. Split Jerk - 2 x 2 - 90% effort; rest 2 min
C. Split Jerk - 2 x 2 - 100% effort; rest 3 min
D. On the minute for 10 minutes: Power Clean x 1/Split Jerk x 3 - 65% of C
E. 10 toes to bar; rest 45 sec x 5

Training Outcome/Notes:
A. 230-230
B. 255(f)-245-250
C. 265-270(f)
D 185# on the Minute as Rx'd
E. As Rx'd

Today felt like a bust. I was unable to hit the prescribed weights based off my previous 1RM past the first round. I almost lost the first rep of A because the bar flew up so easily. It almost left my hands at the top. I know a lot of the misses were due to mental vaginalitis...It was like I had a mental block and would not allow myself to drive under the bar once I reached a certain weight. I do need to remember not to wear my vibrams when I SJ. They always stick when on the rubber mats. They do fine on the wooden platform, but not the mats. Wrestling shoes are the way to go.

IWT: HPC & Bear Crawls, Deadlift & Burpees, Back Extentions and Jump Switch Lunges

Wednesday 1-12 OPT Day 101:

IWT TRAINING:
5 sets:
8 Hang Power Clean - tough
Row 150 m @ 100%
rest 3 min
(intent is quick transition; high grunt effort on clean and high power output on row)
+
5 sets:
8 Dead Lift - 50% 1RM
Airdyne 30 sec @ 100%
rest 3 min
(intent is high grunt effort on DL, then high speed all out on bike)
+
3 sets:
20 back extensions
30 jump switch lunges
rest 1 min

Training Outcomes/Notes:
HPC: 175-185-185-195-205
Subbed Bear Crawls for Rows (Down and Back)

DL: 255-255-265-275-285
Burpees: 14*-15-15-15-15

*looked at my watch and only got 14 in the 30 seconds, but I did the 15th anyway. The last two sets were more like 14.5. I was just coming up when the alarm went off.

I probably should have started higher and ended around 215-220 for the HPC. Once I got warm, it got easy and it said "high grunt effort". The Bear crawls got a lot easier as I warmed up too. Although, the first round about made me reconsider.

I went way over my 50% on the DL. It felt really good this am so I jumped up in weight a bit. Still focused on speed though.

Burpees...well...yeah...they still suck...

OHS, CTB Chin-ups, Shoulder Press, Tabata Sit-ups, Double Unders

Tuesday 1-11 OPT day 100 (woo hoo):

TRAINING:
A1. OHS @ 1010; 10 reps x 7 sets: rest 1 min
A2. CTB Chin Ups; 10 reps x 7 sets; rest 1 min
+
In 4 minutes from an empty bar find your 1RM Press
rest 10 sec
Tabata Sit Ups anchored no abmat - total
rest 10 sec
AMRAP Double Unders in 4 minutes

post loads for OHS, and total for part 2 to comments

Training Outcome/Notes:
A1. 165-175-185x5 sets
A2. All Chin-ups as Rx'd
+
SP: 180 (came up on my toes during the press, but not to start the press)
SU: 25+24+23+20+20+19+19+18=168 total reps
DU*: 148 (Started out with the first 30 UB. Took 10sec rest and did another 30. Then the wheels fell off. Got to 100 with about 2min left. The stinking rope got stuck between my toes at rep 146...was really wanting to get at least 150 in 4min)

*took about 1min between Tabata SUs and DUs.

Total Score for part 2: 180 + 168 + 148 = 496

Clean Grip Deadlift, Power Clean, Russian Kettlebell Swings

Training for Monday 1-10 OPT Day 99:

A. Clean Grip Dead Lift @ 11X0; 10 sets of 3 @ 50% 1RM; rest 30 sec b/t sets

B. Power Clean - 3,3,3,3,3; rest 3 min - last 2 sets are tough
C. KBS - 20 heavy russian swings; rest 90 sec x 5

Training Outcome/Notes:
A. 255# as Rx'd. Focused on the little things and speed.
B. 230-240-250-260-270 (2+1) I missed the third rep and then I made sure the weights were tight and regripped to get the third...maybe 15-20 sec between reps. Would have been a 5# PR.
C. 100# as Rx'd. Core was really feeling it.

10 sets of OHS tomorrow ought to be fun...

DT

Friday 1-7:

"DT"
Five rounds for time of:
155 pound Deadlift, 12 reps

155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

as Rx'd: 6:06.97 (PR from 6:23 on 4-8-10)

I was really surprised that I PR'd today. I have been battling a cold for the past week and my chest felt pretty tight before this. Good thing it was mostly anaerobic...didn't need to breathe much anyway. It felt like I took a long time between rounds and I dropped the bar between the last HPC and PP on the 3rd or 4th round which was stupid. I had to HPC it back up to do the PP.

All DL and PP were UB. HPC was a struggle for me today.

Push Press/Power Jerk, Pull-ups, Double Unders, Toes-to-Bar, and Planks

Thursday 1-6 OPT Day 98:

TRAINING:
A1. Push Press x 1/Power Jerk x 3; rest 2 min
A2. 20 unbroken chin ups; rest 2 min x 5

B. AMRAP DU's in 30 sec; rest 30 sec x 5

C. Toes to Bar x 10 unbroken; rest 45 sec x 5

D. Side Bridge - 60 sec/side x 3/side; no rest b/t sides

Training Outcomes/Notes:
A1. 185-205-220-230-240-250
A2. All UB. I alternated between CU and PU.
B. Doh...I just did 30 reps then 30 seconds off. Totally misread it.
C. As Rx'd (Had my kip going pretty well, but ran out of steam about rep 5-6 on the last two rounds)
D. As Rx'd

Muscle-Ups on the Minute and HSPUs on Parallettes

Wednesday 1-5 OPT Day 97:

TRAINING:
Row 10 min warm up - sprint last 10 sec of every minute
rest 3 min
3 muscle ups on the minute for 10 minutes
rest 3 min
1 challenging HSPU every 30 sec for 10 minutes - adjust height as needed to "just get" rep every 30s
rest 3 min
5 sets:
20 walking lunges controlled
20 push ups contolled
20 GHD sit ups controlled
rest 3 min
row 10 min cool down - sprint last 10 sec of every minute

Training Outcomes/Notes:
Subbed running around the parking lot for the 10min row warm-up. Actually took about 4min instead of 3min between the running and the MUs. It took a bit to make the transition from the cold to the weightroom.

All HSPUs and MUs were UB and completed as Rx'd. We used a 45 + 25# bumper as reference for the HSPUs.

The circuit at the end ended up being a continuous one...and after looking at it again, I think that was the intent. We thought we were supposed to have a 3min break between rounds, but I think the 3min only intended to be between the circuit and the last 10min row. Everything was slow and controlled and UB. I did rest 1min between the first and second round and about another min waiting on the GHD during my fourth round. I did KTEs 2 of the 5 rounds and came back after meetings to do a third round of KTEs. All KTEs were UB and GHD SUs were both hands touching deep, over head.

We ran out of time and did not get to do the last 10min run.

PM Work: Back Squat x 3reps, Stretch, and Ice
135-185-215-245-275-300
Went in and did some squat work just to grease the groove. I didn't go very heavy. I just did sets of 3 with about a 32X1 tempo. I was really slow, deliberate, and controlled through as full a ROM as I could physically muster. It felt good. I tried to focus on driving knees out, staying tight, and a good hip drive out of the bottom.

Going to need to really do some good mobility in the hips and shoulders tonight for tomorrow's WOD. I am freakin tight and sore in both of the aforementioned areas...

Power Clean Clusters and Deadlift (115%BW) and Box Jump Metcon

Tuesday 1-4 OPT Day 96:
TRAINING:
Power Clean Cluster - 1.1.1.1.1 x 5; rest 4 min
+
3 rds for time:
10 Dead Lift - 115% BWT
25 box jumps - 24"

(rest 10 sec b/t reps on cluster; rules for box jump - jump up, hips to full ext @ top, STEP DOWN, repeat, you CANNOT jump up and jump off - we will test this again with jump up - jump down over time and compare)

Training Outcomes and Notes:
PC Cluster: 225-240-250-255-265(2)-265(2)-265(HPC)
Metcon: 5:05

I struggled on the PCs today. I could feel the physical drop off after the 3rd rep in the cluster. Just no oomph left in the tank...and for some reason I had a hard time finding my groove early on. The 225 and 240 felt awkward. I attempted 265 twice but only got 2 reps both times. After the second attempt I grabbed the bar and did the cluster with HPC instead. They were easy with the HPC. Felt like I could have gone up another 1-15#. I was hoping to end around 270, but apparently that was a little ambitious today. I could have easily done it doing HPC, but not PC.

Metcon wasn't too bad. I just read that it was supposed to be 25 reps for the BJ not 24. I only did 24 per round. Probably would have added another 5-6 seconds on to my total time though.

OHS, Muscle-Ups, L-Sits, and Double Unders

Monday 1-3 OPT Day 95:
TRAINING:

A. Overhead Squat @ 32X1; 5 x 5 - 80%; rest 2 min
B. 3 muscle ups, 10 breaths x 10
C. L Sit on rings - 120 sec total work
D. 25 double unders, rest 30 sec x 8

Training Outcomes/Notes:
A. 185-205-215(f)-195-200-205-215-took me a bit to get going. The 2 seconds at the bottom was no joke. I really wanted to keep going. I might have had another 10# in me, but I had to move on.
 
B. 3 MUs every 10 breaths x 10...or at least attempted...I made it through round 3 with no misses. Then I had to revert to on the minute-ish. Actually about 45sec. Still missed a couple of times which threw it all off.
 
C. as Rx'd (20-20-20-20-20-20) I was running out of time so I decided to bump this to after school.  

D. as Rx'd: UB-B-B(1 miss)-UB-UB-UB-UB