Sandy Be Damned

2k row in 7:33
500m splits: 1:51, 1:53, 1:57, 1:52

5:00 rest, then:

3 rounds for time:
20 kettlebell swings 70lb
20 box jumps 30"
Completed in 10:28
Rounds: 2:45, 3:40, 4:03

Hollow hold: 0:40 on, 0:20 off, 0:20 on, 4x(0:30 off, 0:15 on)

I'd already had three straight rest days and didn't think I was likely to do a workout on my own with a hurricane coming. So the only solution was to sack up and hit the local box for a WOD. I pushed on the row, was sucking wind and dreading the second half of the workout and already thought the 70lb KBS was ambitious. I only brought them to shoulder-height, but we were supposed to push through without putting the kettlebell down and that wasn't happening. Mental, my ass. That shit is heavy. I couldn't get any real momentum behind it. I saved my time on the box jumps, getting through sets of five even though I wanted to quit after the first round. I just didn't want to have to face the swings again. My lungs haven't hurt like that in a some time.

Oly Work

Snatch: 3 at 20, 40, 50, 50, 1 at 55kg

Clean and jerk: 2 at 60, 70, 70, 75, 75kg

Power clean: 4x1 at 80kg

Left shoulder started to hurt after a few press-out jerks at 75kg, so I held back from trying it at 80. The cleans were tough at that weight anyway, and they didn't feel solid. But at least I nailed four of them, ugly or no, tying my PR.

Short Runs

0.5mi in 2:40, 3:00 rest

0.5mi in 3:03, 3:00 rest

0.5mi in 2:53, 3:00 rest

0.5mi in 3:07, 5:00 rest

1mi in 6:55 (3:25, 3:30)

Squats, GSO Workout #3

Warmup squats: 5 overhead 45, 3 front 135, 3 back 155lb

Back squat: 2x3 at 185, 5 at 180, 3 at 180, 5 at 155, 3 at 155lb

Garden State Open Workout #3 (scaled):
50 wall balls 20lb to 10' target
40 reverse overhead lunges 45lb
30 thrusters 85lb
Completed in 10:10
(Wall balls in 2:20, lunges in 2:45, thrusters in 5:05)

Hollow hold: 0:30 on, 0:30 rest, 0:30 on, 0:30 rest, 0:15 on, 0:15 rest, 0:15 on
3x15 GHD situps
HSPU practice: 3 at 1 abmat, 7 at 1.5 abmats, 5 at 1.5 abmats
2x3 HSPU parallelette negatives

I didn't mean to jump 10lb from last week on the squats and it was a mistake that cost me. I struggled on those first two sets, and after a set of 5 at the correct weight I was totally toast. Had to drop down and still felt terrible. The WOD wasn't so bad, although the thrusters were killer. Might hurt tomorrow. Probably.

Long Run

5mi in 36:40 (7:20 pace)

0.5mi splits: 3:40, 3:40, 3:50, 3:30, 3:40, 3:35, 4:15, 3:30, 3:45, 3:25
1mi splits: 7:20, 7:10, 7:15, 7:45, 7:10

Military Press, Grace

Military press: 4x5 at 85, 5 at 90lb

"Grace" scaled: 30 clean and jerk for time at 115lb
Completed in 4:47
10 rep splits: 1:05, 1:55, 1:47

Compare to: 6/13/12 and 11/5/10

3x5 L-hang pullups, 2x5 knee-tuck pullups

Hips

Clean and jerk practice: 3 at 65, 135, 145lb

21-18-15-13-9-6-3 reps for time:
Ring dips (blue band)
Sumo deadlift high pull 95lb
Completed in 12:02

3x15 GHD extensions

I was struggling a bit on the early SDHP reps, but eventually started using my hips. It felt heavy. Hips help. I need to start repping cleans again because they feel much heavier than they did in Germany. But, on a higher note, the ring dips weren't so bad. Next workout I'm dropping to a more challenging band. I'm not at the level where I can bang out 84 reps without one, but strength is coming...

Pullups, Run

3 muscle-ups
Pullups at +20lb: 3, 4, 5, 6, 4, 3

3mi in 20:33
1mi splits: 6:22, 7:14, 6:57
0.5mi splits: 3:10, 3:12, 3:28, 3:36, 3:44, 3:13

25 hand-release pushups
15min yoga, PVC rolling

Squats, Abs

Warmup: 5 overhead squat 45, 3 back squat at 135, 155lb
Back squat: 5x5 at 175lb

21-15-9 for time:
Front squat 115lb
Bar-facing burpees
Completed in 12:12
Rounds: 4:30, 4:30, 3:12

Max toes to bar: 15, 12, 15
HSPU practice: 3 at 1 abmat, 3 parallette negatives
Plank: 1:45 front, 0:15 rest, 0:45 L, 0:15 rest, 0:45 R
25 GHD situps, 15 leg lifts, 0:30 hollow hold
Raised plank: 0:45 L, 0:15 rest, 0:45 R, 0:15 rest, 0:45 front

Run

2mi in 13:20

0.5mi splits: 3:00, 3:25, 3:40, 3:15

Goal Work

Warmup, double-under practice
3 snatch 95lb, 3 hang clean 135lb

Deadlift: 3 at 185, 5 at 185, 3 at 235lb
Deadlift for form: 10 at 135, 5 at 165, 185, 205

21-15-9 for time:
Thrusters 95lb
Kettlebell swing 53lb
Double-unders
Completed in 15:45
Rounds: 5:15 (2:45, 1:15, 0:45), 6:45 (4:00, 1:25, 1:20), 3:45 (2:15, 1:00, 0:30)

Thrusters are awful, and I couldn't string together more than 3 double-unders. This was not a fun workout.

Snatch

Snatch practice

12:00 AMRAP:
5 hang power snatch 65lb
15 wall balls
Completed 7 rounds + 5 snatches, 8 wall balls

0:60, 0:30, 3x0:15 hollow hold
2x0:30 plank

Snatch is weak. No muscle memory.

Back Squat, Cardio

Warmup

10 overhead squat 45, 3 front squat 135lb

Back squat: 4x5 at 165, 5 at 170lb

4 rounds for time:

40 double-unders

30 squats

20 abmat situps

Finished in 10:01

Rounds: 2:10, 2:30, 2:45, 2:36

Handstand practice

Run

3mi in 21:00

1mi splits: 6:50, 7:25, 6:45
0.5mi splits: 3:15, 3:35, 3:40, 3:45, 3:30, 3:15

20min yoga/stretching

Press, Triplet, Cardio

Military press: 5x5 at 81lb

15:00 AMRAP:

7 strict DB press 30lb

11 toes-to-bar

15 walking overhead lunge, 45lb plate

Completed 6 rounds

5 rounds:

300m row

300m run

Rutgers Practice

I played swing handler while the kids practiced the trap transition with a 4-man cup, then I was with the young athletes in a scrimmage against the more veteran players. Finished up with 6x40m sprints with recovery.

Power Cleans, Triplet

Preeeetty sore today.

Power clean practice: 3 at 65, 135, 165, 135

21-15-9 for time:
Deadlift 185lb
Box jumps 24"
Ring dips (blue band)
Completed in 10:07
Rounds: 4:00, 3:53, 2:14

Those deads got really difficult. The cleans also didn't feel great, didn't feel like I was getting my hips open. Trainer Alan critiqued that I wasn't patient enough with my pull, trying to pop up too early. I feel like I should get a camera and film myself. On the plus side I was putting together box jumps without too much trouble. After the WoD I did some accessory work:

Hollow hold: 1:00, 0:30, 0:15, 0:15
Double-under practice

Fake CF908

I decided to do today's workout at home in the rain, substituting wall balls for thrusters and double-unders for tuck jumps because I don't have all the equipment.

Pullups: 5 at BW, 3x5+3 at +20lb

AMRAP 6:00 of:
15 DB thrusters 20lb
10 pullups
Completed 4 rounds + 15 thrusters, 7 pullups

Rest 2:00

AMRAP 6:00 of:
12 hand-release pushups
24 tuck jumps
Completed 4 rounds + 2 pushups

Back Squat, Chipper

Burgener Warmup
Back squat: 5 at 155, 155, 155, 160, 165

Chipper for time:
60 kettlebell swings 44lb
50 box jumps 24"
40 burpees
30 jumping lunges per leg
20 handstand pushups (2 abmats)
Completed in 15:05

Max reps toes-to-bar: 15, 12, 10