11/9/12

Supposed to be active recovery today so I decided to do OCTD wod 1 at a steady pace.  Round 1 was unbroken after that broke it up whenever i felt like it lol.  Didn't want to make it hurt that bad so when it started to get painful I just dropped it and took a few breaths to recoup..same thing on DU broke them when I was starting to "hurt."  Never redlined and feel good afterwards so think I kept it at a legit pace for "active recovery"

10 Minute AMRAP:
15 Power Clean 95
30 Double Unders

7 + 15 + 3...12 more seconds and woulda been 8 even lol.

Video:   http://youtu.be/CssqEkCryTI

11/8/12

200 DU  1:52 unbroken

+

20 TGU 1.5pd  3:32

+

200 DU  1:59 2 trips, 140 unbroken

+

20 wall walks  2:26

+

200 DU  2:02 84 unbroken then very broken

Part 2:

30 Minute easy spin on A.D.

275 cals.  Had an hour before my chiro came and adjusted me so easy spinned/foam rolled.

11/7/12

A- Front squat x3 EMOM x10  285
Video:  http://youtu.be/yW9afIM26HA

B- Push Jerk x2, 5 sets, 2min  135, 185, 235, 255, 265
255: http://youtu.be/DorhJd_e9zY
265: http://youtu.be/xndEN8Mbemo

C- build to a heavy thruster, no more than 15min  260 (-10 on pr), jumped to 275 after to try and pr but failed.
260:   http://youtu.be/PA5P7nMmJuE
275:   http://youtu.be/6_62rszMebI

+

for time:

12/ 9/ 6

155lb back squat

155lb OHS

155lb shoulder to overhead
7:20...this sucked! 

Front squats took alot out of me.  This was 90% of my 3RM so might have been a little heavy but i maintained speed throughout so not sure.  Made the Push Jerks and Thrusters way worse than expected.  No Pr's there today but I know on a different day i'd have alot more in the tank.  Part 2 was terrible.  I was pretty spent going into this one for whatever reason.  Did the back squats right into OHS unbroken first round.  After that did back squats, dropped it, power snatched and went into OHS.  All back squats and overhead squats were unbroken though, so that was a win.  S2O very broken.

11/6/12

A- Snatch Grip DL x3 EMOM x8  275, hurt hands more than anything else

B1- Seated good am x5, 3 sets, 45s 150, 170, 170...all for 8 reps (misread)

B2- seated bb press x6-8, 3 sets, 45s  150 for 8, 7, 7

B3- weighted pistol x6-8 (3-4ea), 3 sets, 45s  All 8 reps w/35lb KB

B4- weighted ring dip x3-5, 3 sets, 45s  103 (4, 3 reps), 88 (3 reps)

+

10 rounds on 90s

30s row  1529m total.  165, 161, 160, 151, 152, 152, 152, 150, 130**, 155

10 pullups  All strict and all broken minus first set (which was ub)

**Strapped into the rower late, the interval had already started.  Only had 0:26 to row instead of 0:30.

11/4/12

3 sets:

30s push press 95lbs  26, 23, 23 all unbroken

30s GHD situps  13, 12, 11 all unbroken

30s bench press 135lbs  15, 14, 11

30s BJ 24"  14, 12, 12 all unbroken

30s pullups 20, 19, 19 all unbroken

30s squat 135lbs  10, 10, 9 all unbroken

30s rest

Row 250m afap  46.4, 46.6, 48.2

10min rest

 

Everything done on a running clock so this is including transition time.

11/3/12

part 1

A- good am- x5, 3 sets, 2min rest  165, 170, 175

B- bulgarian split squats @ 2020 x5ea, 3 sets, 2min rest  175, 185, 200

C- GH Raises x5, 3 sets, 2min rest  45lb plate for all sets

part 2

5 rounds

50m swim

25 pushups

25 squats
13:02

About a month ago did 5 rounds of 50m swim 25 squats 15 HR push ups in 12:55, 7 secs slower today but 50 more push ups just not HR.  Think that shows improvement.

11/1/12

A- Hang Squat Clean- 2/ 2/ 2/ 1/ 1/ 1, 2min  260, 275, 285(PR2), 295(PR1), 305X, 305X
285: http://youtu.be/HVBliiATyKQ
295: http://youtu.be/ilE5r8Yg7Sk

B- Hang Power Snatch- 2/ 2/ 2/ 1/ 1/ 1, 2min  165, 175, 185, 190, 195, 200X (This needs alot of work in the catch portion)
185:  http://youtu.be/C-hiKno5yH0
190:  http://youtu.be/ZVFhAk9jCs0

+

Row- 500m, 2min rest x5  1:39.8, 1:39.5, 1:39.7, 1:39.3, 1:39.0 (Had a personal goal of each row being under 1:40 so started out a little conservative to ensure this happened).

+

5/ 10/ 15/ 20/ 15/ 10/ 5

pullups

kbs 2pd
8:24 Total Grip Thrasher
Video:  http://youtu.be/G6jyM-QHvxk