Hotel WOD 2
5min jog on treadmill to warm up
A1. Single leg lunge squats with foot on bench 8-10 x3; rest 1 min 20# DB each had all x10
A2. DB Torso Row 6 right arm rest 0 sec 6 left arm; rest 1 min x3 35# DB
+
400m @100% 1:25, started at 9 on the treadmill then moved it to 10 wasnt sure how to gauge the speed, could have gone faster.
rest 60sec, then:
21-15-9
DB thrusters @25# each arm
Burpees
5:31
Walked for about 30min after I finished
I forgot how much this would hurt! should of warmed up a bit more. 1st round UB, set of 15 thursters had to break into 3 sets of 5. This made me mad. Did my 15 burpees steady and UB then did all 9 thrusters UB, I was not dropping the DB for only 9, and did the burpees UB. People were looking at me like I was a bit weird in the hotel fitness room. They were jogging on the treadmill and carrying on on the eliptical while I was doing thrusters and burpees and probabaly looking like I was about to die haha. Fun workout though!
So ready to get back home though and into my normal routine and start testing!
Wednesday, October 24, 2012
Tuesday, October 23, 2012
10/18-10/23 Training
10/23 - 6am fasted
Hotel WOD 1
5min Z1 run
+
30 sec run @ 90%
30 sec run @ 50%
x10
A1. Dumbell Bench Press @30X1 10 x3 sets rest 1 min 35# DB's
A2. Amrap strict chinups x3 rest 1 min 8,6,6
B1. DB strict press @21X0 4-5 x3 rest 30 sec 25,30,35# x5
B2. DB squat cleans tng x10 rest 1 min x3 25# - harder than expected, apparently dont breath during these
C. Accumulate 3min FLR on bouncy ball -
Made this workout up myself and will do so the rest of the week while I'm here.
10/22
10rds:
8 pushups
10 situps
10 squats
- Traveled to Charlotte NC for the week for work trianing, was in seminars all day and did this at 9pm..needed to get something in after sitting all day
10/21 - OFF
SHE 10/20
A1. Incline Bench Press @ 20X1; 8,6,4,2; rest 2 min
A2. Clean Grip DeadLift @ 22X1; 4-6 x 4; rest 2 min
B. OH DB Walking Lunges - 10 R; rest 0 sec; 10 L; rest 90 sec x 3
C. AMRAP DU's in 5 min
D. AMRAP Cals on AD in 3 min
E. AMRAP DU's in 1 min
(rest 3 min b/t all letters)
A1. 85, 95, 105, 110
A2. 145, 165, 175, 185x6 - did a little less weight and was focusing on Clean technique
B. 45#
C. 300
D.70
E. 65 - took me 30sec to get 4 I would get one and land and my legs would literally collapse. Then I finally ot 61 UB
10/19
10-8-6-4-2
DL 205#
GHD situps
(Mikes workout for the day from James)
2:53 everything UB
SHE - 10/18
3 sets:
4 TnG Power Clean 125,135,145
Row 20 sec @ high effort
rest 2:30
+
2 sets:
run 400 m 1:25, 1:22
20 thrusters - 65# UB, UB
rest 3 min
+
for time:
150 double unders
100 lunges
50 chin ups
8:15 - arms got very fatigued on PU after 30
Thursday, October 18, 2012
SHE - 10/18 Training
SHE
Got 4 Muscle Ups today UB..wahoo!! 5 is coming very soon! :)
Got 4 Muscle Ups today UB..wahoo!! 5 is coming very soon! :)
3 sets:
4 TnG Power Clean
Row 20 sec @ high effort
rest 2:30
Row 20 sec @ high effort
rest 2:30
125,135,145# Meters: 101,100,100
+
2 sets:
run 400 m
20 thrusters - 65#
rest 3 min
2 sets:
run 400 m
20 thrusters - 65#
rest 3 min
1:25/ thrusters UB
1:22/ thrusters UB
1:22/ thrusters UB
+
for time:
150 double unders
100 lunges
50 chin ups
for time:
150 double unders
100 lunges
50 chin ups
8:15 - should of been sub 8.
DU 60/25/25/20/20 - shoulders were a bit tired from the run/thrusters and couldnt seem to relax
lunges slow - should have pushed more on these
Chin ups 15-10-5-5-5-5-3-3-2-2 Endurance is still bad on these. I'm good if I get a little rest in between sets but when its more than 20-30 in a set i burn out. maybe I should of started with trying sets of 10.
lunges slow - should have pushed more on these
Chin ups 15-10-5-5-5-5-3-3-2-2 Endurance is still bad on these. I'm good if I get a little rest in between sets but when its more than 20-30 in a set i burn out. maybe I should of started with trying sets of 10.
Tuesday, October 16, 2012
Training 10/8 - 10/9
SHE - 10/2
A. squat clean x 4/push press x 1; rest 90 sec b/t sets x 4
B. squat clean cluster - 1.1.1.1 x 5; rest 2 min - 10 sec b/t reps
C1. standing press @ 12X1; 4-5 x 4; rest 2 min
C2. rope ascent - 20' x 2/set x 4 sets; rest 2 min
D. AMRAP DU's in 10 min - when you fraction perform 5 T2B
A. 110, 115, 115, 115
B. 125, 135, 145, 150, 155 - missed 2nd rep at 155, poor technique
C1. 75, 85, 95, 100x4
C2. Our rope is broke so I did 20 sec chin up holds
SHE 10/4
10 min @ 90%:
5 ring push ups
5 toes to bar
10 double unders
(rest 5 min)
10 min @ 90%:
5 burpees
5 chin ups
run 100 m
(rest 5 min)
10 min @ 90%:
5 ghd sit ups
5 KBS russian tough
row 10 long hard strokes
13rds+10
8rds
7rds+5
Felt good today, didn't have rings to do ring pu on so I used parraletts and put my feet up on a box. Used an 88lb kb for russian swings. Traps are really sore from the cleans on Monday. Just a few more days!!
A. squat clean x 4/push press x 1; rest 90 sec b/t sets x 4
B. squat clean cluster - 1.1.1.1 x 5; rest 2 min - 10 sec b/t reps
C1. standing press @ 12X1; 4-5 x 4; rest 2 min
C2. rope ascent - 20' x 2/set x 4 sets; rest 2 min
D. AMRAP DU's in 10 min - when you fraction perform 5 T2B
A. 110, 115, 115, 115
B. 125, 135, 145, 150, 155 - missed 2nd rep at 155, poor technique
C1. 75, 85, 95, 100x4
C2. Our rope is broke so I did 20 sec chin up holds
SHE 10/4
10 min @ 90%:
5 ring push ups
5 toes to bar
10 double unders
(rest 5 min)
10 min @ 90%:
5 burpees
5 chin ups
run 100 m
(rest 5 min)
10 min @ 90%:
5 ghd sit ups
5 KBS russian tough
row 10 long hard strokes
13rds+10
8rds
7rds+5
Felt good today, didn't have rings to do ring pu on so I used parraletts and put my feet up on a box. Used an 88lb kb for russian swings. Traps are really sore from the cleans on Monday. Just a few more days!!
Training 10/5 - 10/6
SHE - 9/29
A. clean and jerk - 20 min tech work
(work on what you need most - volume at loads, TnG, set up and jerk position, foot position, etc...)
B1. Thruster TnG x 10; rest 60 sec - add per set - NO pauses!
B2. Wtd Pronated Grip Chin Ups @ 21X0; 2-3 x 3; rest 3 min
C1. DB walking lunges - 10 tough steps total; rest 10 sec
C2. AMRAP Dips strict unweighted in 2 min; rest 1 min x 3
A. Worked up to 145 did 3-4 reps at that. Spent majority of time doint stop cleans at just above knee and from the high hang. I have a bad problem of hitching and pulling early so Mike has me doing these to fix the problem. I'm def noticing some progress and getting more comfortable pulling from the correct spot. Jerks felt good. Will spend more time on these next week.
B1. 85, 90, 95 - felt good. Have a tendency to lean forward and get on my toes coming out of the squat, anyone have any suggestions on how to fix this?
B2. 18, 20.5, 23 all x3
C1. 45# DB each hand
C2. 18, 13, 13 - felt great! did 9 UB on my first set! Thats like a 5rep PR ha
SHE - 9/30
5 incremental rounds for time:
50 DU's
10 reps - NPUBBJ - 14"
Row 400 m
NOTES: incremental means eacah round SHOULD be higher effort and faster - time it!
(NPUBBJ = no push up burpee box jump; fromt standing, drop into FLR while kicking legs back, kick legs in, jump at top onto box and off, back down into FLR, repeat - no pauses required)
3:17, 3:15, 3:07, 2:58, 2:48 - felt rough the first round, I wanted to stop and quit but couldn't let my self, didnt know how I was going to get faster each round but decided to have fun and grind it out and ended up feeling great by the end. Amazing at the kind of games you mind can play on you and how we in return can play games with our mind.
A. clean and jerk - 20 min tech work
(work on what you need most - volume at loads, TnG, set up and jerk position, foot position, etc...)
B1. Thruster TnG x 10; rest 60 sec - add per set - NO pauses!
B2. Wtd Pronated Grip Chin Ups @ 21X0; 2-3 x 3; rest 3 min
C1. DB walking lunges - 10 tough steps total; rest 10 sec
C2. AMRAP Dips strict unweighted in 2 min; rest 1 min x 3
A. Worked up to 145 did 3-4 reps at that. Spent majority of time doint stop cleans at just above knee and from the high hang. I have a bad problem of hitching and pulling early so Mike has me doing these to fix the problem. I'm def noticing some progress and getting more comfortable pulling from the correct spot. Jerks felt good. Will spend more time on these next week.
B1. 85, 90, 95 - felt good. Have a tendency to lean forward and get on my toes coming out of the squat, anyone have any suggestions on how to fix this?
B2. 18, 20.5, 23 all x3
C1. 45# DB each hand
C2. 18, 13, 13 - felt great! did 9 UB on my first set! Thats like a 5rep PR ha
SHE - 9/30
5 incremental rounds for time:
50 DU's
10 reps - NPUBBJ - 14"
Row 400 m
NOTES: incremental means eacah round SHOULD be higher effort and faster - time it!
(NPUBBJ = no push up burpee box jump; fromt standing, drop into FLR while kicking legs back, kick legs in, jump at top onto box and off, back down into FLR, repeat - no pauses required)
3:17, 3:15, 3:07, 2:58, 2:48 - felt rough the first round, I wanted to stop and quit but couldn't let my self, didnt know how I was going to get faster each round but decided to have fun and grind it out and ended up feeling great by the end. Amazing at the kind of games you mind can play on you and how we in return can play games with our mind.
Training 10/1 - 10/3
SHE - 9/25
A. power clean x 1/push press x 5; rest 90 sec x 4 - 90% effort
B1. push press @ 12X1; 4-5 x 4; rest 20 sec
B2. mixed grip wtd chin ups @ 21X0; 2-3 x 4; rest 3 min
+
for reps:
5 min strict unweighted chin ups
4 min strict push ups
3 min toes to bar
2 min double unders
1 min burpees
A. 110, 115, 115, 115
B1. 120#, 125, 130, 130x4
B2. 18#x3, 20.5 x3, 23 x3, 25.5 x2
31 pull ups (all grips)
61 pushups
48 t2b
140 DU
21 Burpees
Fun session! Arms are jello!
SHE 9/26
5 sets:
AMRAP push ups
rest 0 sec
Row 400 m @ 95%
rest 3 min b/t sets
+
5 sets:
KBS 6 tough reps
Run 200 m @ 95%
rest 3 min b/t sets
Pushups/row time
22/1:26 - 18/1:28 15/ 1:28 15/1:28 13/1:29
KBS - 2pd - feeling lighter each time I use it. 6 reps isn't too bad for me now it's once I get over 10-12 breathing gets heavy and grip starts to go.
Didn't time runs too around 1min each set I think*
SHE - 9/27
15 min @ 90% aer:
run 200 m
5 box jumps - 20"
5 burpees
5 toes to bar
(rest 5 min walking)
15 min @ 90% aer:
row 250 m
7 kbs - 1pd
10 lunges
10 DU's
(rest 5 min walking)
15 min @ 90% aer:
AD 20 cals
20 sec HS hold
5 chin ups
5 back ext's
Felt great! I actually had a workout partner for this one and it made it so much more fun! Averaged between 7&9 rounds for each amrap
- shoulders and lats are super sore from the past 2 days though, I guess all the press, strict pull ups and pushups got to me.
A. power clean x 1/push press x 5; rest 90 sec x 4 - 90% effort
B1. push press @ 12X1; 4-5 x 4; rest 20 sec
B2. mixed grip wtd chin ups @ 21X0; 2-3 x 4; rest 3 min
+
for reps:
5 min strict unweighted chin ups
4 min strict push ups
3 min toes to bar
2 min double unders
1 min burpees
A. 110, 115, 115, 115
B1. 120#, 125, 130, 130x4
B2. 18#x3, 20.5 x3, 23 x3, 25.5 x2
31 pull ups (all grips)
61 pushups
48 t2b
140 DU
21 Burpees
Fun session! Arms are jello!
SHE 9/26
5 sets:
AMRAP push ups
rest 0 sec
Row 400 m @ 95%
rest 3 min b/t sets
+
5 sets:
KBS 6 tough reps
Run 200 m @ 95%
rest 3 min b/t sets
Pushups/row time
22/1:26 - 18/1:28 15/ 1:28 15/1:28 13/1:29
KBS - 2pd - feeling lighter each time I use it. 6 reps isn't too bad for me now it's once I get over 10-12 breathing gets heavy and grip starts to go.
Didn't time runs too around 1min each set I think*
SHE - 9/27
15 min @ 90% aer:
run 200 m
5 box jumps - 20"
5 burpees
5 toes to bar
(rest 5 min walking)
15 min @ 90% aer:
row 250 m
7 kbs - 1pd
10 lunges
10 DU's
(rest 5 min walking)
15 min @ 90% aer:
AD 20 cals
20 sec HS hold
5 chin ups
5 back ext's
Felt great! I actually had a workout partner for this one and it made it so much more fun! Averaged between 7&9 rounds for each amrap
- shoulders and lats are super sore from the past 2 days though, I guess all the press, strict pull ups and pushups got to me.
Training - 9/28 - 9/29
SHE - 9/22
A1. clean grip DL @ 22X1; 2-3 x 3; rest 2 min
A2. weighted dips @ 20X1; 2-3 x 3; rest 2 min
B1. front squat @ 30X1; 3-4 x 3; rest 2 min
B2. weighted chin ups @ 21X0; 2-3 x 3; rest 2 min
C. 100 walking lunges for time
+ (rested 5-10min)
8 min AMRAP
8 KBS 1.5pd
8 Burpees
16 DU
A1. 195, 205, 220 all x3
A2. 15, 22.5, 32.5 all x3
B1. 155x4, 165x4, 175x3
B2. 15, 20, 25 all x3 - had to kick a little on the 3rd rep @25# to get chin over bar, but this is def a PR
8 min AMRAP - 7rds + 8KBS + 5 burpees
http://youtu.be/9q6FgfcW1Ks
SHE - 9/23
5k Row for time:
21:24
Adjusted 18:58
- Kept a steady pace the whole time then pushed hard the last 500m, should have started pushing harder the last 1000m. First time doing this and I paced a little too much I think, I kept thinking if I pushed to much I was going to die at the end but I was rowing a 1:50 for most of the last 500m so I'm pretty sure I could of pushed harder overall during the 5k. Wasn't sure what time to shoot for but i was hoping for sub 21..next time!
A1. clean grip DL @ 22X1; 2-3 x 3; rest 2 min
A2. weighted dips @ 20X1; 2-3 x 3; rest 2 min
B1. front squat @ 30X1; 3-4 x 3; rest 2 min
B2. weighted chin ups @ 21X0; 2-3 x 3; rest 2 min
C. 100 walking lunges for time
+ (rested 5-10min)
8 min AMRAP
8 KBS 1.5pd
8 Burpees
16 DU
A1. 195, 205, 220 all x3
A2. 15, 22.5, 32.5 all x3
B1. 155x4, 165x4, 175x3
B2. 15, 20, 25 all x3 - had to kick a little on the 3rd rep @25# to get chin over bar, but this is def a PR
8 min AMRAP - 7rds + 8KBS + 5 burpees
http://youtu.be/9q6FgfcW1Ks
SHE - 9/23
5k Row for time:
21:24
Adjusted 18:58
- Kept a steady pace the whole time then pushed hard the last 500m, should have started pushing harder the last 1000m. First time doing this and I paced a little too much I think, I kept thinking if I pushed to much I was going to die at the end but I was rowing a 1:50 for most of the last 500m so I'm pretty sure I could of pushed harder overall during the 5k. Wasn't sure what time to shoot for but i was hoping for sub 21..next time!
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