Wedesday 10/30/2013

Had a real busy day Tuesday-- 5:30am start---late finish
body feeling a lil run down, like getting a cold

AM
8k row - every 2k got off completed 7 TTB + built in speed each 2K




this workout felt good, but continured to get stuffed up as the day went. was going to train BUT was not up to snuff,

Monday 10/28/2013

1. Squat Clean from the floor; build to a tough single #145,165,185, 195X
2. Back Squat 155/3, 175/3, 185/3/2:00
+
PC+Front SQuat x 7 #105 all sets
Amrap CTB -11-10-10
rest 3:00
+
3rds @ 80%
200m Run
200m Row
50 DU
--blew out right calf 25 reps into last set of double unders. other wise felt good with it

Saturday 10/26/2013

3 Basketball Games
Played the entire time... 30 minute games (2 x 15:00 blocks)

9:30am
11:45am
1:30pm

Body in DONE!
Just relized Ive been missing the agility piece in my training.....jumping, lateral movement, getting elbowed in the ribs and face....and diving for basketballs.

good times...sore all over

Friday 10/25/2013

A. emom - HPS x1/SnBal x 2- 12mins --used #95

B. SA bent row @30X1; 5-6/arm; rest 1min btw arms x 3 #70

+

for time

3 rounds 80% effort --4:45

30 DU

10 burpees

10 KBS 1pd

rest 2mins

2 rounds 80% effort

5 burpee MU  did CTB instead

5 wall walks

5 TGU 1pd

rest 2mins

3 rounds 80% effort - 4:50

30 DU

10 burpees

10 KBS 1pd

Thursday 10/24/2013

7PM Session

Swim 100m Warm up
+
25m@ 87% rest 15 sec x 26--last 6 were tough but was able to stay strong through stroke
+
no cool down..

Tuesday 10/22/2013

AM
40 minute Arc Trainer Session- Z1

Monday 10/21/2013

Started a mini cleanse

1A. Push Press 4,4,4,4 /90sec
1B. Sn Grip DL 4 x 4 #185 @40x1/90sec

5 rounds @ 85%
5 Hang Power Snatch #65
5 Burpees
10 R Dips

10/18/2013

Drove 7 hours to AZ
Stopped in at OPT for my training session

A. build to a tough single snatch balance in 10mins #115
B. SA bent row @30X1; 6-7/arm; rest 1min btw arms x 3 used #70
+
for time 
Run 800m (did a row) 2:45
rest 2mins 
50 T2B 10,9,11,8,8,5
every time you drop off the bar complete 30 unbroken DU 
6:14
rest 2mins 
Run 800m  (did a row) 2:45

10/16/2013

OC THROW DOWN WOD

14 minute AMRAP
10 Burpee over bar
10 Dead-lifts #110
20 Wall ball shots to 10ft target

5 rds + 3 burpees (203)

breathing was the limiter

Tuesday 10/15/2013

40 min Arc Trainer Zone 1 Session

Monday 10/14/2013

note: back and legs sore & tight today--stuck with warm up mobility shit for a while

1. SQ Clean double off the high blocks-- built to #155 and that was tough enough today (back not feeling optimal)
2. Back Sq 3 x 4 @30X1 #145,155,165---tough sets with back :-/
+
20-15-10
CTB
Wall Ball Shots unbroken
6:16
+
3 rds  @80%
200m Row
30 Double Unders unbroken
20cal AD

felt good to do the last circuit....i was ready for that today, lifting was a fight

Sunday 10/13/2013

Mountain Bike ride on JEM trail (upper and lower)
 2 hour spin with some climbing bursts mostly zone 1
good day

Saturday 10/12/2013

Had some fun with my boys in a local "throw-down" ...

8pm wod
For Time
800m Run
30 Pullups 15,5,5,5
15 Sq Snatch #85--3,2,2,1,1,1,1,1,1,1,1
20 Pullups 6,4,5,5
10 Sq Snatch #85 --singles ----HARD!
10 Pull ups 5,5
400m Run----walked 100m to get my breath then jogged it out

finish time 16:30

REST 3:30

Find Max Power Clean in 5 minutes
125, 175, 185, 195, #200

Friday 10/11/2013

A. emom - HPS x1/SnBal x 2- 10mins

B. SA bent row @30X1; 7-8/arm; rest 1min btw arms x 3

+

for time

Row 700m --2:45

rest 2mins

5, 4, 3, 2, 1 for time ---around 6 minutes

MU --all singles

20# 10' target wall ball

BB front rack 115# walking lunge/leg for reps ---used 95lbs, glutes feel weak

rest 2mins

Row 700m--2:45

Wednesday 10/9/2013

 AM
 35minutee one one with some sprint bursts on ARC trainer

PM

A. build to a tough 5rep TnG PC in 12mins --#155

B1. push press @12X1; 5, 5, 5, 5; rest 90sec --# 95,105,115,115

B2. clean pull 1. 1. 1; rest 10sec/rest 90sec x 4 ---#235

C. Build to a max jerk from blocks ---did a couple sets, back wasn't letting it happen, so tight couldn't drive under bar, no mobility

D. 20 TGU tough weight---used 1pd

Tuesday 10/8/2013

AM-  30 min on ARC Trainer

sore and tired today... felt good to sweat

OPT 5.0 10/6/13

Event 1--Clean & Jerk Max
#165,#175,#185,#195,#205 (missed jerk), #205 (missed jerk)

Event 2-- Standing Triple Jump
22 ft

Event 3- Row Repeats
1:45.4 /1:47.8 ----painful

Event 4-- Unknown (3min amrap of 73% of CJ above up ladder 1-2-3-4-5....+ 3 burpees after every set od clean and jerk)
#143 used
1 CJ
3 burpee
2 CJ
3 Burpee
3 CJ
3 Burpee
4 CJ
3 Burpee
2 CJ out of 5
(4+2)

Event 5
Shot toss- 44ft

Event 6 3k Run
16:11....slow no go

Friday 10/4/13

30sec AD @90%-- watts 311-321
rest walk 30sec
X8
30sec Row@90% ---1:42-45 pace
rest walk 30sec
x6
30sec run @ 3k pace
30sec walk rest
x4

Wednesday 10/2/13

A. emom - TnG PC x 4 - 6mins tough ---145,155,155,155#
B1.15 burpees AFAP; rest 15sec 
B2. 15 kbs 1.5pd; rest 2mins x 3 ---felt good
C. 2min max HSPU - 34" width allowance---- 14-15 reps...hips felt tight through kip, burnt out fast
D. FLR on rings accumulate 4mins 

Tuesday 10/1/13

Zone 1
AirDyne 30minutes

sore and fatigued today