DU/Burpee

Sunday: double under and burpee workout from the Canada comp. Could not string double-unders together! Not sure what was up.

50 d-u
10 burpees
40 d-u
10 burpees
30 d-u
10 burpees
20 d-u
10 burpees
10 d-u
10 burpees

TIME: 6:11

Canadian WODs

Saturday am: snatch complex from Canada regionals:

3 attempts at
-snatch-grip deadlift
-power snatch
-ohs
-snatch
within 25 seconds. Rest 2:35 between attempts.

105#
115
120 (f) -- hit power snatch, failed on squat snatch. Bad pull.

Saturday afternoon:
4 rds for time
35 wall ball (14#, 10")
20 pull-ups
TIME: 12:28

Mile run

Friday workout: 1 mile run.
Time: 6:15

Not a PR, but okay for the first timed run after the ankle sprain.

Vest

Wednesday workout: 100 burpees c 20# vest
7:41

DNF

Dropped out of workout halfway today, need more rest.

What I did:

run 600m
20 kbs, 53#
20 pull-up
run 600m
20 kbs, 53#
20 pull-up
run 600m

14:45ish

Back is tight!

NE Regionals

We're going to California! 2d place finish this weekend.

Event 1: snatch/HSPU amrap -- 209 HSPU

Event 2: row and 100s -- 15 minutes flat

Event 3: chipper -- 12:25

Catch-up

Tuesday and Wednesday of last week, I'm not sure what I did exactly. Both days were pretty light, prepwork for the team comp mostly. Worked on transitioning between athletes, estimating how many reps of cleans, HSPU, snatches, etc we could do unbroken.

Muscle-Up and Uphill

(Sunday am)

Warmed up very thoroughly -- a few rounds of 30 sec double-unders, 30 sec run, 30 sec row, then some shoulder mobilization. Got on the rings and started with jumping muscle-ups, just a little jump to work on keeping the transition tight. Then I raised the rings, got a few muscle-ups after a long dry spell.

Afterward, jogged to a nearby park and ran some hill sprints with BK and Julie. ~30 second hill x 4, with maybe 2 minutes rest between. I walked down. Feeling good, ready to taper. This week is all about eating, sleeping, stretching, resting.

Double Morning

7am:

OHS and weighted chin-ups
Got up to 140# with OHS, didn't feel too hard. Got a couple sets of two with 35# db on the chins. Didn't keep good track of reps and sets.

Barbell walk (down and back gym): 135, 185, 225, 275, 300

10am: team wod
my part: 21-15-9 ohs with 53# (Spider did alternating pull-ups)
then, 3 of our 6 sets of 5 x 225# deadlift, 10 burpees
then, 200 double-unders
(not sure time, but Julie and BK beat us -- we were ahead but lost the lead in the DUs)

Super Burpees

Nice sweaty metcon today. Needed something light and active.

10 rds (I think I did 11 due to miscount) of
-10 burpees + jump to target (15" above reach?)
-rest 20 sec
-30 double unders
-rest a minute

5 minute clean

Started this workout with some frustrating, failed attempts at muscle-ups. Not quite sure what I was doing right before that I am doing wrong now, but BK says my elbows are way out wide so I need to tighten them up.

Anyway, then loaded the bar and did this:
110# clean (squat)
5 minute amrap
Reps: 37

By the way, this workout was yesterday (Thursday).

Hang Clean

Felt really tired in my upper arms yesterday, but also really strong. It was 4th workout day, and today is much needed rest. The workout:

A1. Hang Clean 3-2-1-3-2-1, rest 10 sec
A2. HSPU amrap (to ground) x 6, rest 2 min

B. Front Squat 80% max, 3 x 3 at 3-second descent

C1. Depth push-up (amrap-3) x 3
C2. Knees to elbows 15 x 3

Hang Clean weights: 135(3) 145(2) 155(1) 145(3) 155(2) 165(1)
HSPU reps: 5 3 3 1 1 0
Front Squat at 165
Push up reps on 45# plates (chest to ground): 20, 22, 21
KTE all sets unbroken.

Pleased with my hang clean. 165# is my clean PR, so I think I can break that next time I try.

Back to Gotham

In the city for the first morning in a while, was great to get back into the gym with Mike and the Gotham crew.

The workout:

20 double-unders
15 power clean, 75#
10 box jump (step off)
5 deadlift, 185#
20 double-unders
15 push press, 75#
10 box jump
5 deadlift, 185#
20 double-unders
15 thruster, 75#
10 box jump
5 deadlift, 185#
20 double-unders
15 power snatch, 75#
10 box jump
5 deadlift, 185#

Time: 7:30

M-U fail

Three short workouts this morning. The middle one -- the team one -- was frustrating, and I felt like I didn't contribute much. Couldn't get muscle-ups, kept trying, lost composure a little. Settled down for the last wod and nailed it.

1. 5 minute amrap
-1 power clean, 110#
-3 split jerks, 110#
17 rounds

2. Team wod. Had to complete 100 ohs, 100 box jumps, 30 m-u with Spider, Julie, Mel. I did 36 ohs, didn't hit m-u. We finished in 7-something.

3.
21 ghd sit-ups
25 double-unders
18 ghd
25 d-u
15 ghd
25 d-u
12 ghd
25 d-u
9 ghd
25 d-u
TIME: 4:45

All double-unders were unbroken.

Team wod

Teams of two this morning, me and BK.

Together we had to accomplish the following:
600m run
100 wall-balls (20 at a time)
6 rds of
-5 deadlift (185/275)
-10 burpees
50 chest-to-bar
1500m row (250m at a time)

our time: 16:25

Ben ran the 600, I started and finished the wallballs, then we split the rest of the work evenly. Fun.

Afterward, attended Julie's spin class. Sweated out a liter.

Bench

Bench Press: Find 1rm
I wasn't smart about this. Built too slow, then too fast, hit 160 easily, failed at 170, then 165 (which is PR). Anyway, 1rm today:
160#

Then 3x3 high hang snatch.
65, 75, 75#

Then amrap bench press at 140#: 5 reps

Then tabata sit-ups. Low score: 12

Double

Part I: 730am

A. Russian KBS: 1 minute amrap 53# x3, 2 min rest between
Reps: 41, 41, 41
Total: 123

B. Chest-to-bar: 5 sets, 2 min rest between
Reps: 15 (10 unbroken), 15 (11 ub), 8 (ub), 7 (ub), 9 (ub)
Total: 54 ctb

C. GH Raises, 15 x 3


Part II: 1145 am

Row Intervals:

(damper at 8)
10 min warm-up, then
4 sets:
2 minutes hard, 2 minutes easy
meters rowed in 26 minutes: 5214

10 minute walking around break, then
4 sets:
2 minutes hard, 2 minutes easy (damper at 6)
10 minute cool down (damper at 0)
meters rowed in 26 minutes: 5047

Total meters: 10261
Total time rowing: 52'

2.5 on, 5 off

First, did some pull-ups at the school gym. I totally wiped out on the pull-up bar and landed on my upper back/head. Bad news, pretty embarrassing. Got 55 in (give-or-take) 3 minutes, but that workout came to a crashing halt.

Then, OPT workout today with slight mod (sub for DUs).

2:30 amrap
5 thrusters, 95#
10 toes to bar
Rds: 3

Rest 5 min.

2:30 amrap
5 clean and jerk, 95#
15 pushups
Rds: 3 + 1 c/j

Rest 5 min.

2:30 amrap
5 SDHP
20 single-leg jump rope
Rds: 5 + 5sdhp + 2 singles

Rest 5 min.

2:30 amrap
5 front squat, 95#
25 abmat sit-ups
Rds: 2 + 5 front squat + 24 sit-up

Rest 5 min.

2:30 amrap
5 power clean, 95#
30 walking lunges
Rds: 3

Total reps: 432

"Like waiting for a train"

This workout had so much rest in it, A. said it was like waiting for a train. I cut what should have been 3 minutes' rest to 2 in the first set, went straight from HSPU negatives to sit-ups in the next.

A1. Press 3-3-2-2-1-1-1
A2. Max reps supinated grip STRICT chin-up x 7
B2. 8 extended ROM HSPU negatives, 5-count descent x 5
B2. 20 sit-ups x 5

Press Weight
75 x 3
85 x 5
95 x 2
100 x 2
105
110 (PR?)
115F

Chin-up reps: 10, 9, 9, 9, 10, 8, 9
Total: 64 in 7 sets

HSPU negatives done on metal plates.

Sit-ups butterfly style.

Power Snatch

(Saturday)

Power Snatches x 3: 75, 85, 95, 105, 115 (2)
Lost grip on the last one -- let it out of my hands before it was on the ground, didn't reset well. I should be able to go heavier.

Then 3 rds:
-12 x power snatch, 85#
-12 burpees (no jump)
-12 russian box step ups
rest 3 min between rds

TIMES: 1:36, 1:38, 1:37

80# felt easy! Only later did I realize that OPT rx'd the three rounds back to back, no rest. Oops.