Aug-30
AM
Rest
PM
A. Hang Power Clean - build to tough double for the day; rest as
needed
+
2k Row @ 2:00 pace
rest 60sec
12min AMRAP
10 Box Jumps @ 20""
10 Pull-ups
10 Power Cleans @ 135#
10 K.HSPU
+
EMOM for 14min
Odd - 10sec AB @ 1300W
Even - 10sec Sled Push @ 95% effort (moderate load)
+
ROMwod - 20min
**NOTES:
AM
Hang pc- 275#
Wod- 6R+5pc
PM
EMOM was uncomfortable HR was high, good though
Aug-31
AM
Open Prep Warm-up - 20min
+
2 Rounds for time
15cals AB
10 Alt Pistols
5 BBJO @ 24""
Rest 5min
x4 sets
+
Mobility - 20min
PM
A1. Lizard Crawl 2-4 x 30ft; rest as needed
A2. Rotational Back Extensions - 2-4 x 10-12; rest as needed
A3. KB Bent L-Press - 2-4 x 6-8 ea arm; rest as needed
B1. Tall Kneeling BB Overhead Rotations - 2-4 x 10-12; rest as
needed
B2. Landmine Rotational Presses - 2-4 x 10-12 ea side; rest as
needed
B3. Medball Walking Lunge w/ Rotation - 2-4 x 14-16 alt steps; rest
as needed
+
ROMwod - 20min
**NOTES
AM
R1-3:00
R2-3:11
R3-3:30
R4- 3:36
Legs took a nice hit after every AB only thing that slowed were
pistols.
Sep-1
Rest
Sep-2
AM
A. Squat Snatch - 4 x 1.1.1.1.1; rest 20sec + 3min (205-225# across,
no misses)
B. HB Back Squat - 4 x 10; rest 3min (build to tough 10)
+
Trunk stability movement work
A1. Bent Knee Hollow Hold - 2 x 30sec; rest 30sec (knees/ankles
together, create AS MUCH compression as possible, focus on posterior pelvic
tilt)
A2. Tempo Air-squat @5050 - 2 x 10; rest 30sec (focus on posterior
pelvic tilt / bracing + sitting between feet)
B1. Deficit Farmers Handle Deadlift w/ Rotation @4121 - 2 x 5 ea
side; rest 30sec (50# loaded on farmers bar)
B2. Single-leg Pistol to low box w/ mini-band on knees - 2 x 5 ea
side; rest 30sec
PM
Row - 20sec @ 1:35
Row - 40sec @ 2:10
x5
Rest 3min
x2
+
AB - 20sec @ 700-800W
AB - 40sec @ 175W
x5
Rest 3min
x2
+
AB - 20min @ EN1
ROMwod- 20min
**NOTES:
AM
Set one 205, set two 215, set three & four 225. Good pull but
shaky catch.
BS tough 10- 275
PM
Row & AB work all good, & able to hold
Sep-3
Open Prep Warm-up - 20min
+
2016 Regional WB / Pull-up workout
104 Wallball
52 Pull-ups
+
Rest to full recovery
+
5 Rounds
10 Power Cleans @ 115#
10 S.HSPU
+
ROMwod - 20min
**NOTES:
AM
Regional wod- 3:26
5R- 8:32 UB p.cleans sets of 5 on HSPU I believe this is the first
real s.hspu wod ive been able to move in failed sets of 5 on the last two
rounds of the second set of 5 which took up most of the time target time 3R in
was sub 6.
Sep-4
Rest
Sep-5
AM
A. HB Back Squat - 5,5,3,3,1,1; rest 3min (build to mod-heavy single
for the day)
B. Split Jerk (blocks) 4 x 4 TnG; rest as needed (build)
+
AMRAP UB STOH @ 205#
20sec Rest
AMRAP UB S.HSPU
20sec Rest
AMRAP UB k.HSPU
Rest 4min
x3 sets
PM
A. HS Walking / Free HSPU Practice - 10min
+
Row - 20sec @ 1:30-1:35
Row - 40sec @ 2:05-2:10
x5 Rounds
Rest 3min
x3 sets
+
AB - 10min @ EN1
Mobility - 20min
**NOTES
AM
Built to 365 bs ( pretty heavy) :/
AMRAP- 15-10-10
10-8-10
8-6-10
PM
Good breathing session
Sep-6
AM
A. Power Snatch - 15 singles @ 85-90%; rest as needed (crisp makes
only)
B. Clean Pull from blocks above knee - 5 x 1.1.1; rest 10sec + 2min
(315# across)
C. Single-arm Farmers Handle Carry - 5 x 50ft ea arm; 60sec b/t arms
(very heavy, minimize lean to opposite side)
D. KB Windmill - 4 x 5-6 ea side; rest 60sec b/t side (build)
+
Trunk stability movement work
A1. Bent Knee Hollow Hold - 2 x 30sec; rest 30sec (knees/ankles
together, create AS MUCH compression as possible, focus on posterior pelvic
tilt)
A2. Tempo Air-squat @5050 - 2 x 10; rest 30sec (focus on posterior
pelvic tilt / bracing + sitting between feet)
B1. Deficit Farmers Handle Deadlift w/ Rotation @4121 - 2 x 5 ea
side; rest 30sec (50# loaded on farmers bar)
B2. Single-leg Pistol to low box w/ mini-band on knees - 2 x 5 ea
side; rest 30sec
PM
10min Row / AB @ EN2 (2:00 / 250W)
Rest 1min
20min AMRAP @ highest sustainable HR possible
10 OH Walking Lunges @ 95#
10 BF Burpees
10 STOH @ 95#
10 Pull-ups
50 Double-unders
Rest 1min
10min Row / AB @ EN2 (2:00 / 250W)
**NOTES
AM
15 @ 205. TERRIBLE MENTAL DAY. Glad I got in and got it done.
PM
AMRAP- 6R+ 1 OH lunge
Wasn’t happy about the wod but was happy about holding the watts for
the second set of 10 min where they needed to be, was uncomfortable, last 2 min
of it I was going faster than 250w.
Sep-7
AM
Mobility - 40-60min
PM
EMOM for 8min
Odd - 10sec AB @ 1200-1300W
Even - 10sec Sled Push (mod / high turnover)
Rest 1min
EMOM for 8min
Odd - 10sec AB @ 1200-1300W
Even - 10sec Sled Push (mod-heavy / high turnover)
Rest 1min
EMOM for 8min
Odd - 10sec AB @ 1200-1300W
Even - 10sec Sled Push (heavy / high turnover)
+
Mobility - 30-40min
PM
SPICEY!
Sep-8
Rest
Sep-9
5 Squat Cleans @ 225#
10 UB Squat Cleans @ 135#
Rest 5min
x5 sets
+
3 Legless RC's
100m Ski @ 100% effort
Rest 5min
x5 sets
+
6 UB sets of the complex
12 Hollow Rock
12 Arch Rock
6 Arch-hollow Roll
PM
Row - 5 x 100m @ 100% effort; rest 2-3min (as needed to full
recovery)
+
AB - 20sec @ 400W
AB - 20sec @ 425W
AB - 20sec @ 450W
AB - 20sec @ 475W
AB - 20sec @ 500W / as fast as possible
Rest 3min
x5 Rounds
+
AB - 10min @ EN1
Mobility - 20min
**NOTES
AM
Fighting a sinus infection, was out of it all day, grateful I got in
and got it done.
First 2-3 sets was able to do singles on 225 then go strait into the
cleans last 2 sets took about a 15 sec break but still UB.
Legless rope climbs were great even though we haven’t done them in a
long time, ski erg screen is broken so I rowed 100m
PM
In bed taking vitamins
Sep-10
A. HS Walking - 10min non-fatiguing practice
B. Deadlift - 3 x 1.1.1; rest 20sec + 2min (90% across)
+
Open 15.4
HSPU / Power Clean
+
Mobility - 20min
**NOTES
in bed dead all weekend
Sep-11
Rest
Sep-12
AM
A. HB Back Squat - build to heavy single; rest as needed
B. STOH - build to 4RM; rest as needed
+
10 Rounds for time:
40 Double-unders
20 Wallball
4 Muscle-ups
+
Mobility - 20min
PM
A. HS Walking / Free HSPU Practice - 10min
+
1k Run
30 k.HSPU
1k Row
*sub 8min!
+
AB - 10min @ EN1
Mobility - 20min
**NOTES
AM
Still battling this “cold” lungs felt like they were full of fluid/
head was pounding did the wod only.
17:38
PM
Didn’t do due to going upside down.
Sep-13
AM
Open Prep Warm-up - 2min
+
21cals AB
15 TnG Power Cleans @ 115#
9 BF Burpees
Rest 5min
x5 rounds
+
Mobility - 20min
PM
A1. Lizard Crawl 2-4 x 30ft; rest as needed
A2. Rotational Back Extensions - 2-4 x 10-12; rest as needed
A3. KB Bent L-Press - 2-4 x 6-8 ea arm; rest as needed
B1. Tall Kneeling BB Overhead Rotations - 2-4 x 10-12; rest as
needed
B2. Landmine Rotational Presses - 2-4 x 10-12 ea side; rest as
needed
B3. Medball Walking Lunge w/ Rotation - 2-4 x 14-16 alt steps; rest
as needed
+
Mobility / Movement work - 20min
**NOTES
R1- 1:50
R2- 2:03
R3- 2:30
R4- 2:33
R5- 2:37
Tried to keep above 600w pace UB on cleans
Lungs were fuuuuul of fluid
Sep-14
AM
Mobility - 40-60min
PM
A. 3 Position Power Snatch - build to heavy complex; rest as needed
*compare to WZA qualifier last year
+
Open 13.1
Burpee / Power snatch Ladder
+
Mobility - 30-40min
Sep-15
Rest
**NOTES
PM
Worked up to 225 (felt heavy) but didn’t have a good warmup in the
least of the work.
13.1- 16 reps into (165) 15's on 75 singles on 135/165 should have warn wraps (dumb mistake) cost
me my goal of getting to the last bar.
Lungs a little better finally couching out all this sickness still heavy.
