12/28/2014

Rest Day or Skill Day
I worked on double unders, handstands and toes to bars.
100 double unders - 3:01
100 double unders - 2:30
Definitely getting better but would like to be able to string together more than 15 and not have to expend so much energy, a work in progress!
Toes to bar - starting to understand the need to stay tight.

12/27/2014

A. 20 minutes max Deadlift (245#). This felt great, started at 135# to warm up and then went up in increments of 20# until the last two lifts. Tried 150# but wasn't happening this morning.
B. 3 x 12 Deadlifts 125#, 12 Burpees to 4" plate, 12 cal. Row, 3 wall walks
Time: 12:23

12/26/2014

A. 3 x 5 Back Squats 3-1-1 (tempo) 100#
B. 8 x 1 Power Snatch 80# every :30. Feeling better at this weight, have to stop throwing my head back. Last few felt decent
C. 8 x 10m OH Carry (85#), 6 Burpees
Time 7:16
Finished up with 100 double unders, determined to get this down
Time: 3:16)

12/25/2014

REST Day!
I opened the gym for a couple of hours for those who needed a respite from the holiday 🎅.
I worked rowed a 2K and worked on my double unders. Then worked for about 45 minutes on mobility. It felt great!

12/24/2014

AMRAP Day!
I usually like a AMRAPs and I liked this one after the first round. Needless to say the first round sucked!
10 minutes
2 Rope Climbs, 3 Hang Squat Snatch (really struggled with this today), 4 Burpee Box Jump Overs
Rounds: 3 + 1 Rope Climb
Rest 4:00
10 minutes
4 Pull ups, 5 Shoulder to OH (65#), 6 alt DB Snatch 35#
Rounds: 6 + 1 pull up
Rest 4:00
10 minutes
7 T2B (worked on trying to string these together. I was a tad faster), 8 Walking Lunges steps with 65# in racked position, 9 Hollow Rocks, 10 KB swings
Rounds: 3 + 7 T2B, 8 walking lunges (I think, sort of lost track of rounds).
I definitely did not feel all that great today. Clearly, not eating all day is not a good idea. I ate at 5:00 am, coffee/half a bagel with egg salad and then did not eat again until 7:30 pm. It was just a busy day and I ran out of time (also did not prepare something in advance).m,

12/23/2014

A. 6 x 1 Power Clean + 2 Push Jerks 90# (these finally felt good after the 4th set)
B. 3 - 2 - 1 Front Squats (100#, 115, 125#)
C. EMOM 12 minutes
3 Pull ups, 4 Push ups, 5 Squats (my kind of WOD, finished each set in :25.  Probably shouldn't post that as next week I am sure the number of reps will increase :)
D. 2 x 500m Row (1:55, 1:54 pace)

12/22/2014

A. Back Squats 4 x 125#, 3 x 135#, 2 x 145# (I was a bit stressed about these weights. Which was ridiculous because I have done this weight before. Got it done although the last rep was not all that pretty :).
B. EMOM 14 minutes
Odd = 3 CTB (attempts), even = 2 HSPU (Kipping)
C. 40 cal Row (pace 1:55), 30 Double Unders, 20 KBS 35#, 10 Wall Ball, 5 KBS 53#, 1 Wall Walk
Time: 6:13
Finished up with 100 double unders (3:23) a work in progress.