Fri May 1
conditioning
5 rounds AD- 1min on/ 1min off
-did as partner with Gerad, alt
~427 Cals (avg 600s-700s watts), most rounds ~45 Cals
+
10 sets, on 2min
50m shuttle sprint (25m out/back)
5 bbjo 24"
~18-21s ea set
strength
A- chinese snatch pull + hang snatch, 1.1, 12 sets- 135(5)/ 155(2)/ 185/ 210(f x4, close)
B- 2 paused pj, 8 sets - 135(3)/ 155(2)/ 185/ 205/ 225
C- cluster- 135/ 185/ 205/ 225(2)/ 236
accessory/core
A- ng db press- 65lbs x5ea, 3 sets
B- db scott curls- 45lbs x5ea, 3 sets
C- 5 sets alternating
1- 2 lower from inverted on rings
2- 20-30s FLR box, planche lean
mobility- 25min shoulder/spine twist
Sat May 2
The Hoyer- partner:
400m OH plate lunge, partner runs 400
~15:28
+
10min mobility
Sun May 3
A- 800m run/ 21 squat 225lbs/ 800m run/ 15 squat/ 800m run/ 9 squat
~14:40
B- 10 barbell curl 95lbs, 3 sets
C- 50 ghd sit-ups, 25lbs
Mon May 4
conditioning/ power
800m sled drag 135lbs
~12:00 (not a PR, but never stopped moving... ie unbroken)
+
20min alt EMOM
1- 10 russian kb swings, 124lbs
2- 10 slam balls, 30lbs
~hr 170 afterwards
strength
A- 1.25 squat @ 3333x0, 3 reps x5 sets- 135/ 155/ 185/ 205/ 225lbs
B- pc + hc 3s pause 1.1- 155/ 185/ 205/ 225/ 245(f)
C- sumo DL- 295(5)/ 315(5)/ 335(5)/ 405(1)/ 425(1)/ 455(1)
D- 30 1/2 parallette press 3
mobility- 45min front front split work...
Tues May 5
conditioning
5 rnds on 4min
20 Cals AD
20 ub wb 30lbs/ 10ft
20m prowler 370lbs
~1:35-1:55ea, maxed out at 1650 watts
strength
A- heavy back squat triple- 315lbs
B- 3 box squat, 20"- 315/ 365/ 405/ 425
C- bnpj/ ohs, 1.2- 155lbs x4 sets
accessory
A- 30 wall walks- 5:54
B- 50 ghd sit-ups 45lb plate
C- 10 db scott curls 35lbs ea, 3 sets
mobility- 45min middle split work
Wed May 6
strength
1- 12 bn shoulder press 110lbs, 3 sets
2- 20 rep squat- 280lbs (PR!!!)
3- 25 plate pullovers, 25lbs
4- 12 cgbp 185lbs, 3 sets
5- 15 bent over rows, 145lbs, 3 sets
6- 15 rdl 235lbs
7- 15 shrug 325lbs
8- 25 plate pullovers, 25lbs
oly/strength/accy
A- muscle snatch 3x3- 135lbs
B- hpc/ hhpc/ pp 1.1.1- 135/ 155/ 185/ 205/ 216lbs
C- squat (heavy, quick 3)- 325 x3
D- 10 bbell back ext, 75lbs, 3 sets
E- 25 banded ghd sit-ups, 3 sets
Thurs May 7
baby Avery Maxen Martin is born!!!
Fri May 8
rest- all day in hospital
Sat May 9
conditioning
20 RFT
15 AD Cals
10 double kb thruster 53lb kb ea
~36:12
strength/oly
A- chinese sn pull/ pause hang snatch- 1.1 x4 sets- 135lbs
B- cluster x1- 185lbs x4 sets
C- 2 pj 3s pause- 185lbs x4 sets
strength/accessory
A- 3 sets alternating
1- 10 sa ng db press @31x1, 50lbs ea
2- 15 db scott curl, 25lbs ea
B- 3 sets alternating
1- 15 tricep press downs 70lbs
2- 10 bn lat pulldowns 70lbs
C- 50 25lb plate front raises
D- 100 abmat sit-ups
Sun May 10
conditioning
5min 75lb bbell lunge ~82
5min double kb pp 53lbs ea ~82
4min lunge ~64
4min pp ~64
3min lunge ~48
3min pp ~48
2min lunge ~32
2min pp ~32
1min lunge ~18
1min pp ~18
~244 lunges / 244 pp
mobility- 50min front/middle split /shldr
Mon May 11
conditioning
20min bbjo 24" EMOM
min 1-5 - 7 (~20-21s ea)
min 6-15- 8 (~21-24s ea)
min 16-20- 7 (~18-20s ea)
~150 total
+
30 sct 155lbs
~5:40
strength
A- pc + hc 1.1 x4- 205lbs
B- 20 squat 225lbs- :46
C- sumo DL- 405(5) x3, then singles-455(1)/ 495(1)/ 520lbs(1) PR!!!
accessory
A- 50 banded ghd sit-ups
B- 3 db scott curl 45lbs x3 ea
C- 5 wall trap-3, 3 sets
Tues May 12
conditioning
5 RFT
2 legless rope climbs (lrc), 15'
25m prowler push 270lbs
~6:18
strength
A- chinese snatch pull + hang snatch- 1.1, 9 sets- 135x3/ 155x3/ 185x2/ 210(f)
B- 2 pause pj- 185/ 205/ 215/ 220lbs
C- 3 FS @33x0- 185/ 205/ 210/ 220lbs
D- 3 box squat 20"- 315/ 365/ 400/ 435
E- 50 parallette shoot throughs (10 x5)
Wed May 13
conditioning
15min sled drag 135lbs
~20 laps (~1km)
strength
1- heavy squat- 365(1)/ 385(f)
2- 12 bn press x3- 115lbs
3- 20 back squat- 295lbs (PR!!!)
4- 25 plate pull overs, 25lbs
5- 12 cgbp x3- 205lbs
6- 15 bo bbell row x3- 155lbs
7- 15 rdl- 225lbs
8- 15 shrugs- 365lbs
9- 25 plate pull overs- 25lbs
accessory
3 rounds alternating
1- 15 double kb rdl, 53lbs ea
2- 15 db scott curl, 35lbs ea
3- 25 def pushups, hands on 45lb plates
4- 10 strict toes to rings
Thurs May 14- rest
Fri May 15- rest
Sat May 16- rest
Sun May 17- rest
Mon May 18
conditioning
10 rounds, on 90s
30s ski erg
7 push press 155lbs
~>150m ea, 1700m total w/ r/o
+
5 rounds, 60s rest
60s AMRAP
13 AB Cals
AMRAP DL 315lbs- 6 reps ea
+
5 wb, 50lbs EMOM x10
strength
A- pc/ hc 1.1 x5- 205(2)/ 225(2)/ 242
B- 5 squat 242lbs @33x0 x3, 90s rest
C- 3 sumo DL 315lbs x3, speed focus
accessory
A- 20 single leg calf raises, 35lbs ea x3
B- 10 kb scott curl, 35lbs ea x3 sets
C- 50 ghd sit-ups
mobility-60min total bdy mob/yoga/gym
Tues May 19- rest
Wed May 20
am
5 rounds
4min AB
1min rest
avg watts / wt (kg) = 392/90 = 4.35
pm
conditioning
10min sled push 360lbs
~7-8 lengths
oly/strength
A- chinese snatch pull/ pause hang snatch 1.1 135lbs x4
B- muscle snatch- 135(3)/ 155(2)/ 175(1)/ 186lbs(1) PR!!!
C- BN PJ/ OHS 1.2- 185lbs x3
D- bnpj- 205/ 225/ 245lbs
E- back squat- 275(4)/ 315(4)/ 345(1)/ 376lbs(1) PR!!!
F- squat 225lbs x20- :35 PR!!!
accessory/ strength
A- ng db bench- 80lbs x15, 3 sets
B- ng db press- 45lbs x12, 3 sets
C- sa db scott curls- 45lbs x5, 3 sets
D- rear felt flys- x20, 3 sets (60/ 75/ 80)
E- bn lat pulldwn x12, 3 sets (80/ 80/ 60)
F- sa tricep pressdwns x12, 3 sets (20lb)
G- 100 sit-ups
mobility- 15min lower body/spine work
Thurs May 21
conditioning
Nancy- 5 RFT
400m run
15 OHS 95lbs
~10:53
strength
A- 1 sct 185lbs EMOM x5
B- 2 paused pj 205lbs EMOM x5
C- 3 box squat 405lbs EMOM x5 (3)
accessory
A- 3 sets max pull-ups- 11/ 11/ 12
B- 50 ghd sit-ups
C- 50 back extensions
Fri May 22- rest
Sat May 23
conditioning
legless Tommy V
21 thrusters 115
12 lrc 15'
15 thrusters 115
9 lrc 15'
9 thrusters 115
6 lrc 15'
~15:50
+
10 min sled drag 180lbs
~10 laps (500m)
strength
A- 5 x5 cgbp 245lbs
B- 20 x4 db scott curl/hammer 25lbs ea
C- 10 x5 arnold press 35lbs ea
D- max x3 ring dips, 60s- 21/ 18/ 15
E- 100 abmat sit-ups
mobility- 45min front split work
Sun May 24
conditioning
5 RFT
800m run
10 cj 185lbs
~27:40
+
10min ski erg ~2355m
mobility- 45min middle split/shoulder
Mon May 25
conditioning
Murph (no vest- test elbow on pull-ups)
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run
~27:14 (PR)
strength
A- hault snatch- 155 x1 x5/ 175 x1 x3/ 186 x1 x2 (3s pause at knee)
B- 2 fs / 1 thruster- 155/ 186(3)/ 206
C- EROM sgdl- 315lbs 3x3
accessory
A- hamstring curls 4 x8-125/ 135x2/ 145
B- leg abduction 3 x30- 60/ 70/ 80
C- sl calf raises 100ea - 17lbs (3x30+10)
D- tabata sit-ups- 105 (13)
Tues May 26
conditioning
15min AMRAP @205lbs
1 deadlift
1 clean
1 thruster
1 push press
~19 reps (20 @ 15:50)
strength/accy
A- db hex press- 55lbs x8, 3 sets
B- db scott curl- 40lbs x5, 3 sets
C- cgibp- 5x5- 135/ 155/ 175/ 185/ 185
D- 5 rounds alternating
1- 10 parallette shoot throughs
2- 20-30s FLR planche leans
mobility- 15min various
Wed May 27
conditioning
20min alt EMOM
1- 10 lateral bob
2- 3 clean 185lbs
strength
A- clean- 225/ 245/ 265/ 285(f x2)
B- superset, 2min rest, 5 sets
1- 5 squat- 275(2)/ 295(2)/ 315(1, f)
2- 5 seated bj- 33" x4/ 36" x1
C- 10 oh walking lunge x4- 95(2)/ 115(2)
accessory
A- 20 sa lateral band raises x3 ea
B- 20 sa front band raises x3 ea
C- 30 strict toes to rings (t2r)- unbroken!
Thurs May 28
conditioning
10min prowler push, 135lbs
~12 x25m (6 high, 6 low push)
+
10min triple under practice
~50
+
7 kb swings 150lbs EMOM x7 (+1 = 50)
strength
A- high hang muscle snatch off blocks- 135(3)/ 155(3)/ 165/ 165/ 175lbs
B- starr shrugs x15, 3sets-225/245/255
C- FS 225lbs x2 EMOM x10
D- bent over row x8, 4 sets, 185lbs
E- 5 x15s stadler press prog ring hold
Fri May 29
conditioning
for time- regionals 15.3
1mi run
50 OHS 135lbs
100 ghd sit-ups
150 DU
50 sdlhp 135lbs
100 box jump overs 24"
~29:52
(holy crap do I feel out of shape)
+
5 RFT
5 ub cgbp 205
10 ub ring dips
~4:56
strength
A- 1 hhps blck EMOM x10-155(5)/165(5)
B- FS x2, 3 sets- 265lbs
C- rdl x5, 3 sets- 295lbs
accessory
alt for 3 rounds
1- 12 kb arnold press 40lbs ea
2- 15 reverse curl 45lbs
3- 10 ghd raises
Sat May 30
31 heroes WOD
~6 + 13
+
50 weighted ghd sit-ups
+
60min stretch- hamstring and spine
Sun May 31
4mi run- 30:40
~feel so heavy and slow... 7:40mi is weak... hr 176 after!!!
lots of work to do...
~gm2
