Phase 2 / Cycle 6 / Day 6
5 Rounds for time of:
500m Row
21 Box Jumps- 24"
12 Shoulder to Overhead @135#'s
Time: 18m01s
Notes:
- Rows were sub 2mins
- Box Jumps were done with Stepdowns
- Shoulder to Overheads were Unbroken
Wednesday, 26 February 2014
Tuesday, 25 February 2014
Feb. 25th
Phase 2 / Cycle 6 / Day 5
A. 5 Moderate Effort TnG Power Snatch x 5 sets, rest 1min
@135#'s Completed
B. 5 Moderate Effort TnG Power Clean and Overhead x 5 sets, rest 1min
@165#'s Completed
+
5 sets @high effort:
15 Wall Balls- 20#'s
10 CTB Chin-ups
*rest 1min b/t sets
1. 46s
2. 46s
3. 46s
4. 48s
5. 45s
Notes:
- Nice day to just move, nothing to strenuous.
Monday, 24 February 2014
Feb. 24th
Phase 2 / Cycle 6 / Day 4
AMRAP in 10mins of:
15 Lateral BB Burpees
15 OHS @95#'s
15 Lateral BB Burpees
15 OHS @115#'s
15 Lateral BB Burpees
15 OHS @135#'s
15 Lateral BB Burpees
15 OHS @155#'s
AMRAP of Lateral BB Burpees in remaining time
Score: 8 reps at 155# OHS
+
rest as needed
+
1min Box Jumps- 24"- Step Downs / 1min rest x 5 sets
29 reps, 29 reps, 27 reps, 27 reps, 29 reps
Notes:
- My OHS Endurance was the disappointing part on this Tester. The OHS needs to be done Unbroken. I'm not their yet.
- Box Jumps were good
AMRAP in 10mins of:
15 Lateral BB Burpees
15 OHS @95#'s
15 Lateral BB Burpees
15 OHS @115#'s
15 Lateral BB Burpees
15 OHS @135#'s
15 Lateral BB Burpees
15 OHS @155#'s
AMRAP of Lateral BB Burpees in remaining time
Score: 8 reps at 155# OHS
+
rest as needed
+
1min Box Jumps- 24"- Step Downs / 1min rest x 5 sets
29 reps, 29 reps, 27 reps, 27 reps, 29 reps
Notes:
- My OHS Endurance was the disappointing part on this Tester. The OHS needs to be done Unbroken. I'm not their yet.
- Box Jumps were good
Sunday, 23 February 2014
Feb. 23rd
Phase 2 / Cycle 6 / Day 3
Push Jerk, build to a moderate TnG Triple
Got up to 210#'s
+
AMRAP in 10mins:
30 Burpee Bar Muscle-ups- Time: 5m45s
AMRAP HSPU in remaining
Score: 24 reps
+
AMRAP in 5mins of Double Unders
Score: 251 reps
Notes:
- 210#'s on the PJ felt good
- Moved decently on the Bar MU's, Kipping HSPU were brutal. My shoulders were smoked.
- My DU's sucked, my shoulders were smoked from the tester before.
Push Jerk, build to a moderate TnG Triple
Got up to 210#'s
+
AMRAP in 10mins:
30 Burpee Bar Muscle-ups- Time: 5m45s
AMRAP HSPU in remaining
Score: 24 reps
+
AMRAP in 5mins of Double Unders
Score: 251 reps
Notes:
- 210#'s on the PJ felt good
- Moved decently on the Bar MU's, Kipping HSPU were brutal. My shoulders were smoked.
- My DU's sucked, my shoulders were smoked from the tester before.
Saturday, 22 February 2014
Feb. 22nd
Phase 2 / Cycle 6 / Day 2
AMRAP in 15mins:
150 Wall Ball @20#'s
75 CTD Burpees to 6" OH
AMRAP of Ground to Overhead @95#'s in remaining time
Score: 21 reps
Notes:
- this was a tough workout. Breathing was my issue
- WB wasn't as easy as usual
- Burpees sucked, stepped back on every rep. This took way too long.
- 1m30s left of GTO, felt good about the score for that.
AMRAP in 15mins:
150 Wall Ball @20#'s
75 CTD Burpees to 6" OH
AMRAP of Ground to Overhead @95#'s in remaining time
Score: 21 reps
Notes:
- this was a tough workout. Breathing was my issue
- WB wasn't as easy as usual
- Burpees sucked, stepped back on every rep. This took way too long.
- 1m30s left of GTO, felt good about the score for that.
Friday, 21 February 2014
Feb. 21st
Phase 2 / Cycle 6 / Day 1
A. OHS, build to a tough single
Got up to 205#'s
+
12, 9, 6 reps for time of:
OHS @175#'s
Ring MU's
Time: 10m45s
+
Airdyne
3 sets:
20sec @97%
20sec rest
20sec @97%
*rest 4-5min b/t sets
Completed >30mph
Notes:
- First time really doing OHS heavy this year, took it easy because of the SI Joint injury. The movement felt foreign needs to be practiced a few more times.
- After Part A I thought the couplet was going to be a struggle at 175#. It actually felt pretty good. My shoulders were pretty rocked on this. I think I have to to work on my ROM for the OHS, not too sure if some of the reps were good.
- kept the AD pace above 30mph, 3rd set was really tough
A. OHS, build to a tough single
Got up to 205#'s
+
12, 9, 6 reps for time of:
OHS @175#'s
Ring MU's
Time: 10m45s
+
Airdyne
3 sets:
20sec @97%
20sec rest
20sec @97%
*rest 4-5min b/t sets
Completed >30mph
Notes:
- First time really doing OHS heavy this year, took it easy because of the SI Joint injury. The movement felt foreign needs to be practiced a few more times.
- After Part A I thought the couplet was going to be a struggle at 175#. It actually felt pretty good. My shoulders were pretty rocked on this. I think I have to to work on my ROM for the OHS, not too sure if some of the reps were good.
- kept the AD pace above 30mph, 3rd set was really tough
Tuesday, 18 February 2014
Feb. 18th
Phase 2 / Cycle 5 / Day 6- Modified
AMRAP in 20mins:
Buy in 2k Row- 7m16.6 / 1m49.1/500m
10 DL @135#'s
10 Box Jumps- 24"- step downs
10 Wall Balls- 20#'s to 10ft
Score: 7rds+10+10+8 reps
Notes:
- All the lifts were done Unbroken, Box Jumps were the slowest portion
- My lower back was fried on the DL
- Box Jumps were the hardest part, WB's were the easiest, this gave me some recovery
AMRAP in 20mins:
Buy in 2k Row- 7m16.6 / 1m49.1/500m
10 DL @135#'s
10 Box Jumps- 24"- step downs
10 Wall Balls- 20#'s to 10ft
Score: 7rds+10+10+8 reps
Notes:
- All the lifts were done Unbroken, Box Jumps were the slowest portion
- My lower back was fried on the DL
- Box Jumps were the hardest part, WB's were the easiest, this gave me some recovery
Monday, 17 February 2014
Feb. 17th
Phase 2 / Cycle 5 / Day 5- Modified
A. Power Clean, 1 moderate effort rep per 30sec x 20 reps
@225#'s Completed
B. Press, 2 reps @80% RM (175) per min for 10mins
@140#'s Completed
C1. Pendlay Rows @22x0, 4-6 moderate effort x 5 sets, rest 10sec
135(6), 145(6), 3 x 155(6)
C2. Push-ups, 20 reps x 5 sets, rest 2mins
All UB
Notes:
- PC felt good, pleased that I'm back to doing 225#'s after the SI Joint Issues, the power isn't back yet though
- Push-ups were fatiguing at the end
A. Power Clean, 1 moderate effort rep per 30sec x 20 reps
@225#'s Completed
B. Press, 2 reps @80% RM (175) per min for 10mins
@140#'s Completed
C1. Pendlay Rows @22x0, 4-6 moderate effort x 5 sets, rest 10sec
135(6), 145(6), 3 x 155(6)
C2. Push-ups, 20 reps x 5 sets, rest 2mins
All UB
Notes:
- PC felt good, pleased that I'm back to doing 225#'s after the SI Joint Issues, the power isn't back yet though
- Push-ups were fatiguing at the end
Sunday, 16 February 2014
Feb. 16th
Phase 2 / Cycle 5 / Day 4
AMRAP in 10mins of:
15 CTB Chin-ups
10 Thrusters @95#'s
15 CTB Chin-ups (only 14 reps miscounted)
10 Thrusters @115#'s
15 CTB Chin-ups
10 Thrusters @135#'s
15 CTB Chin-ups
10 Thrusters @155#'s
15 CTB Chin-ups
AMRAP Thrusters @175#'s with remaining time
*Only use one bar
Score: 2 reps (-1 rep)
+
rest as needed
+
2min Airdyne @75% / 2min Airdyne @50%
Avg MPH= 20mph
Notes:
- Video for Tester is above
- Had a game plan for this tester, collapsed around the 5min mark
- the tester felt like a Open WOD, not too sure if this is a good score or not
AMRAP in 10mins of:
15 CTB Chin-ups
10 Thrusters @95#'s
15 CTB Chin-ups (only 14 reps miscounted)
10 Thrusters @115#'s
15 CTB Chin-ups
10 Thrusters @135#'s
15 CTB Chin-ups
10 Thrusters @155#'s
15 CTB Chin-ups
AMRAP Thrusters @175#'s with remaining time
*Only use one bar
Score: 2 reps (-1 rep)
+
rest as needed
+
2min Airdyne @75% / 2min Airdyne @50%
Avg MPH= 20mph
Notes:
- Video for Tester is above
- Had a game plan for this tester, collapsed around the 5min mark
- the tester felt like a Open WOD, not too sure if this is a good score or not
Saturday, 15 February 2014
Feb. 15th
Phase 2 / Cycle 5 / Day 3- Modified
A. Power Snatch. OHS, 1.1 @moderate effort per min for 10mins
@155#'s Completed
B. 3 Bar Muscle-ups per min for 10mins
Completed, all UB
C. 3 Wtd. Ring Dips per min for 10mins
@60#'s Completed, all UB
+
Rowing, 30sec @97% x 6 sets, rest 3mins
(m / avg/500m)
1. 168m / 1m29.3
2. 167m / 1m29.8
3. 170m / 1m28.1
4. 174m / 1m25.9
5. 172m / 1m26.9
6. 173m / 1m26.6
Notes:
- PS and OHS felt good, been awhile since I've done these especially the OHS
- Bar MU's felt good, rip the shit out of my hands, the CTB/Thruster tester will suck tomorrow
- Rowing, started sub 1m30s for the first 3 sets, then I bump it down to sub 1m25s
A. Power Snatch. OHS, 1.1 @moderate effort per min for 10mins
@155#'s Completed
B. 3 Bar Muscle-ups per min for 10mins
Completed, all UB
C. 3 Wtd. Ring Dips per min for 10mins
@60#'s Completed, all UB
+
Rowing, 30sec @97% x 6 sets, rest 3mins
(m / avg/500m)
1. 168m / 1m29.3
2. 167m / 1m29.8
3. 170m / 1m28.1
4. 174m / 1m25.9
5. 172m / 1m26.9
6. 173m / 1m26.6
Notes:
- PS and OHS felt good, been awhile since I've done these especially the OHS
- Bar MU's felt good, rip the shit out of my hands, the CTB/Thruster tester will suck tomorrow
- Rowing, started sub 1m30s for the first 3 sets, then I bump it down to sub 1m25s
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