July 15th, 2014

AM
45:00 AirDyne @ Z1, off every 15:00 for 5-10 butterfly pull-ups – record this and send over to me

PM

A. Muscle snatch, 3-3-3-3 moderate working fast turnover; begin a set every 2:00: 85#
B. Overhead squat, build to a tough single in 12:00: 185#
C. 1 squat snatch + 1 hang squat snatch, 7 x 1 tough; begin a set every :90
125#
D. BB front rack step-ups, 3 x 3-4/leg to 20; :60 rest between legs: 85, 95, 105 4 reps each set/leg
+
4 sets:
:40 row @ 97%
4:50 rest
Meters/set
215, 215, 212, 207

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July 20th, 2014

Breakfast:
3 eggs
3 pieces of bacon
1 sweet potato
2 cups of unsweetened applesauce with cinnamon

Lunch:
2 burgers
1 brat
simply heinz ketchup
2 cups of cooked white rice
2 cups of California blend veggies w/ coco aminos

Recovery Day:
30:00-60:00 Z1 hike, swim, or bike

Biked for 45min

Dinner:
1 brat
2 cups of white rice with coco aminos
1/2 carton of frozen blueberries

July 19th, 2014

AM
5000m row @ Z1, off every 500m for :30-:60 of handstand walk/hold practice

PM
A. Power snatch, 15 x 1 @ 85% of 1RM; begin a set every :30
125#
+
8:00 @ 90% of [3 burpee muscle-ups + 18 AirDyne calories]: 3rounds + 10 cal?
4:00 rest
8:00 @ 90% of [3 handstand push-ups to 2-4″ deficit + 12 heavy Russian kettlebell swings + 150m row]
4 rounds?
Note:
HSPU were surprisingly easy! Used a 70# KB
+
Not for time:
400m sled drag, add 5-10 from last week, alternate forward & backward as desired

July 18th, 2014

AM
45:00 AirDyne, off bike every 5:00 for 10 shoulder taps (from top of wall walk)

WOD w/ Sam and Jennie
1 mile run with 20# weight vest
+
10min AMRAP
5 muscle ups
30 double unders

4 rounds + 4 muscle ups?

+ 100 double unders (they did 300 for time after, I had to stop and coach)

PM
A. Hang squat clean, 1-1-1-1-1-1; begin a set every :90: 185 all sets
B. Front squat, 3-3-3-3, 20X1; 3:00 rest: 145, 155, 165, 175
+
For 15:00:
1st minute: 14 wall balls, 20 to 10
2nd minute: 5 box jumps w/step-down, 30
3rd minute: 20m heavy Farmer’s walk 70# each hand, need heavier kb, this is too easy
+
3 sets not for time:
15 moderate reverse hypers
5 strict toes-to-bar, 2020 if possible: possible! ūüôā

July 17th, 2014

AM
Not for time:
20 wall walks, nice & controlled
+
For 30:00 @ very easy pace:
:60 AirDyne
:60 1-arm Farmer’s walk, 53 (switch arms @ :30)
:30/side plank
:60 row
:60 bear crawl

PM
A. Power snatch clusters, 5 x 1.1; :15 between singles, 2:00 rest
125#
B. Clean-grip deadlift, 12 x 1 @ 225, begin a set every :30
C1. Close-grip bench press, 3 x 8-8-8, 20X1; :60 rest
85, 95, 105
C2. Pendlay row, 3 x 7-9, 21X1 (pause on ground); 2:00 rest
105 (7) all sets

Sam (Dancer) asked me and Cope to do an old Regional WOD with him while he was back home
4 rounds for time:
10 alt db snatches 65# (didn’t have a 70#)
100ft sprint
Time: 6min something?
+
5 sets:
:30 AirDyne @ 95-97%
4:30 rest
24, 21, 19, 18

July 14th, 2014

Breakfast:
1 cup grapes
1 coffee rx bar

AM
45:00 @ easy pace:
350m row
:45 front leaning rest on rings
15 AirDyne calories
3 dead hang to inverted
3/side light Turkish get-ups: 35#

Lunch:
4 paleo chicken tenders- recipe + pictures TBA
2 cups of California blend veggies with coco aminos

Pre wod:
2 cups of Paleo Chili

PM

A. Split jerk gauntlet, 1 rep every :90 starting @ 125 & adding 10 every :90
205# PR

B. Clean-grip deadlift, build to a heavy but solid set of 3 touch-and-go
265#
C1. 1 DB shoulder press + 3-4 DB push presses, 4 x 1; :60 rest:
35 or 45#?
C2. Weighted pronated-grip pull-ups, 4 x 1-2, 21X0; 2:00 rest:
25, 30, 30 for 2 reps each
+
4 sets:
6 burpees, as fast as possible
:10 prowler push, moderate load allowing fast foot turnover
3:35 rest
135#?

Post WOD:
protein shake w/ dextrose and malto

Dinner:
2 cups of Paleo Chili- recipe TBA
1 avocado w/ 4 tbs of sweet onion salsa + salt, lots of salt
1/2 bag of carrots
1 cup of unsweetened applesauce with cinnamon

July 13th, 2014

Breakfast:
1 blueberry rx bar
1 tasty kill cliff
1 peach

AM
5000m row @ Z1, off every 1000m for 3 strict pull-ups + 3 strict ring dips

Post WOD:
1 scoop of whey protein + 1/2 scoop dextrose + 1/2 scoop maltodextrin + 16oz water

Lunch:
2 pieces of baked tilapia w/ lemon pepper, minced garlic, and olive oil
1 cup of white rice, cooked, with coconut aminos
1 avocado with sweet onion salsa
1/2 bag of baby carrots

Snack:
1 piece of baked tilapia w/ lemon pepper, minced garlic, and olive oil
1 cup of white rice, cooked, with coconut aminos
1 blueberry rx bar

PM
A. Power snatch, 12 x 1 @ 85% of 1RM; begin a set every :30 135#
+
8:00 @ 90% of [3 muscle-ups + 200m run or row according to toe]

Rounds: 5 + 2 muscle ups
Notes: Did 2 unbroken muscle ups + 1 single every round. Pretty heavy breathing on the run on last two rounds but able to jump onto the rings right away regardless.

4:00 rest

8:00 @ 90% of [6 handstand push-ups + 9 deadlifts @ 165 + 12 AirDyne calories]

Rounds: 4 + 6 HSPU + 9 DL + 10 AD
Notes: Unbroken on HSPU and DL, but AD was slow due to DL-probably should have broken up 6 & 3 to save legs for AD
+
Not for time:
400m sled drag, moderate load allowing for steady movement throughout, alternate forward & backward as desired

145#ish?
Notes: 200m forward, 200m reverse–harder on reverse. Way harder, but also obviously under more fatigue

Post Wod:
1 scoop of whey protein + 1/2 scoop dextrose + 1/2 scoop maltodextrin + 16oz water

Dinner:
1 piece of baked tilapia w/ lemon pepper, minced garlic, and olive oil
1/2 bag of beef sticks, don’t know the brand
1 cup? coco powder dusted almonds
few hands fulls of  roasted, in shell pumpkin seeds
1/2 sweet potato
mixed veggies