11/07/2016

I went into the gym and joined the 9:00 am class for a light workout.
EMOM 8:00
Odd - 5 Strict Pull ups
Even - 5 Kipping Pull ups
4 x
30 Double Unders
20 Push ups
100m Farmers Carry (24kg)

11/5/2016

Older, Wiser, Stronger, Faster - Masters Competition
WOD #1
10:00 AMRAP
5, 7, 9, 11...
50# D-Ball Ground to Shoulder
14' Sled Push (50#)
Box Jumps/Step ups
14' Sled Push
Score: 224 reps + 240' Sled Push

WOD #2
Pick your Poison
3 movements 1:00/:30
Rope Climbs (3 x 100 points)
Goblet Squats (35#) 20 x 10 Points
DB Snatches (35#) 23 x 10 points
Total: 730

WOD #3
Knurling on Knurling
12:00 AMRAP
15 OHS (55#) Score - :31
12 G2OH (65#)
9 Front Squats (75#)
6 Cleans (95#)
15 Deadlifts (145#)
Time: 5:48
Remaining Time TTB = 40

WOD #4
12:00 AMRAP
Part 1 Row for time
425m - 1:35.3
Part 2
15 Wall Balls
12' OH Walking Lunges (55#)
10 Burpee over the Bar
12' OH Walking Lunges
Score: 97 Rep/196' Lunges

11/3/2016

4 x 3 Strict Press 22x1 2:00 rest 75, 80, 85, 90# only got 2
EMOM
1 - 8 TTB
2 - 10 Wall Balls
3 - 15 Burpees
4 - Rest
100 cal. Assault Bike
Time: 9:11

11/2/2016

3 x
2 TGU each arm (25#) felt heavy today
:30 Handstand Hold
4RM Power Clean (55, 65, 75, 85, 90, 95, 100# only got 1)
3 x 3 Front Squat 22x1 (100#) rest 2:30
3 x 3 Strict CTB (more like pull ups)
Every 3:00 for 4 sets
20 Double Unders (not unbroken but getting better, string 3-15 together)
5 Thrusters (85#)
This has to be the worse combination of movements, I suck at Double Unders and hate Thrusters. I was stressing about the weight, which was tough but glad I did it. I definitely had thoughts of going lighter.

11/1/2016

3 x 6 Powell Raises (10#) right shoulder is a bit sticky
3 x 4 Trap 3 (15#)
A1. 3 x 4 Lean away Pull ups (a work in progress) :60 rest
A2. 3 x 3 30x1 Good Mornings (85#)
EMOM 10:00
Even - 3 Wall Walks
Odd - 14Box Jumps
Rest as needed
EMOM 10:00
Odd - 4 CTB Pull ups (no pistols) was able to string 3 together
Even - 8 alt DB Snatches (35#)
Then
400m Sled Drag (45# should have put on more weight)

10/31/2016

Power Snatch - build to a max double in no more than 10:00 (65, 70, 75, 80#)
For 5:00 3 Touch and Go Power Snatch @ 70% of above (60#) begin a set every :40
4 x 2 Back Squat 31x1 tempo
Then
8:00@ 85%
200m Row, 8 Front Rack Box Step ups (65#), 4 Strict Press before setting down the bar
Rounds - 2 + 200m row + 4 Step ups
Rest 4:00
8:00 @ 85%
25 Double Unders, 50m Farmers Carry (28kg)
Rounds - 3 + 25m Farmers Carry
This was the secret to double Unders, carry a heavy weight and then jump rope. I was able to string 10-15 double Unders together today for the first time in a along time 😁