Sept 23rd

AM:
a. CGBP @ 30X1 14, 12, 10, 8, 6: 75, 95, 115, 135 (assisted on 8th rep), 135 (assisted on 6th rep)
b1. WTD dip 4-6 rest 2min: 5, (4); 5, (5); 5 (4); 5, (6); 5, (5)
b2. bent over barbell row 4-6rest 2min x5: 65, (6); 75, (6); 75, (6); 75, (6); 75, (6)
+
20min AMRAP all @80%: 3+12 burpees
400m run
10 95# snatch-singles
15 burpees
Rest 10min
20min AMRAP @80%: 2+30 cal
30 cal AirDyne
30 heavy RKBS
10 pushups, sets of 3,2,3,2

Advertisements

September 27th

AM:

  1. RDL 6-8 x 5 Rest 3 minutes b/t @ 30X0: 75, (8); 85, (8); 105, (8), 115 (6); 115 (6)
  2. Sumo-DL 5, 5, 5 Rest 2 Minutes: 135#, 145#, 155#
  3. Back Extension WTD @ 2222 10-12 x3 Rest 90 Sec: 10# for 10reps each set

+

15-9-6

Deadlift @ 135

Push Up

1:54

PM:

Airdyne 20s @ 95% record cals per set: 16, 13, 12, 14, 14, 14, 14, 14, 14, 14

Rest 3:30 x 10

Rest 6 Minutes b/t set 5-6

 

Rest 7 Minutes

 

5 TnG PC Tough AFAP:   125#

7 Burpees Quick but AFAP

Rest 3:00 x 4

Septemberrr 26th

  1. AM:

    a. Find 1 RM Dip (on bar) – Rest as needed during and after: 27.5#
    b. WTD Dip 14, 12, 10, 8, 6 @20X1 Rest 3 Mins b/t: did reps without weight
    c. WTD PU 6-8x 6 @ 10X0 Rest 3 Minus b/t: 2.5# 6 reps each set

Rest 4+ Hours

10 Minute AMRAP @80% Effort: 3 + 100m row

5 TNG Squat Snatch w/ 65#

10 Burpees

250 M Row

 

Rest 5 Minutes

 

10 Minute AMRAP @ 85% Effort: 7 rounds + 5 pull ups

5 Pull ups – UBK

10 Push Ups – At least 5 per set

15 Box Jumps – Step down – be light on jump

 

Rest 7 Minutes

 

10 Minute AMRAP @90% Effort: 7 rounds + 10kb

10  KBS w/ 55#

20 Walking Lunges

30 DU

 

Rest 10 Minutes

 

10 Minute Row @ 85% for meters: 2,300m

Sept 20th-22nd

Garage Games 7th place finish as RX individual.  One of the best experiences in CrossFit so far! 

WOD 1: 13th in the run, 4th on the 2RM hang clean
WOD 2: 8th in the AMRAP, 6th on the chipper
WOD 3: 8th prowler
WOD 4: 8th in championship bar mu 

Sept 18th

1 session:

25m sets do 400m total hard effort prowler push rest as needed with 195#
+
5 CTB pull ups
5 Box jump overs
5 T2B
5 PS w/ 65#
@85-90% effort
Rest 3min
x8 sets rest 15min b/t set 4 and 5
+
30 min Z1 of choosing
Notes: 20min AirDyne

Mobility and Competition Prep

Sept 17th

AM: 2 hours of mobility

PM: 2RM hang power clean until hang squat is necessary
165# x2 hang power 
175# x2 hang squat
then-

12sets:
400m run
2 heavy hang power cleans (135#)
5min rest
-rested maybe 2-3min instead due to time/being by myself at night

Sept 16th

AM: 10min z1 AirDyne
        20min z2 AirDyne
rest 3+
15min countdown, every 1:30 do 1 mu
Note: only failed 1 attempt.  Last 5 felt awesome–kept my legs together and my catch was above the rings!! woo!! 

PM:
a1. AMRAP WTD pullup w/ 5#; 30sec 4,4,4,3
a2. Behind the neck press 6-8 @ 21X0 rest 2min x5 65,(8) x4 75,(6)
b. 10×10 unbroken sets of push ups
c. 50 turkish getups 25# 

PM: