Deloading week.

Day 1

A. Back Squat 3 reps EMOM for 10 min use #135 and no more

B. Power Snatch 2 reps EMOM for 10 min @ #75 (use no more)

Done (no abs or anything else)

Day 2 

Row

30 sec @ 85%

30 sec @ 50%

10x

Feels weird to be doing so little.

Long wod

For time:

Row 2k

100 Double unders

50 Burpees

25 Medball clean #80

5 Muscle ups

Wod: 20:56

Hated the row. Everything else felt pretty good. 

Power snatch+OHS

A. Not for time: 10 Bar muscle ups

B. 10 Min to build to a heavy power snatch + overhead squat

C. 30 Squat snatches for time #95

D. Deadlift 3x10 #185; rest 2 min 

A. Done 

B. 120

C. 7:41

D. 

Super rushed lunch break wod. Did as much as I could in the time I had. Bar MU felt great, pretty much did sets of 3. 120 power snatch was not pretty, but it just kinda happened. Was so rushed I wasn't even thinking about the weight and just lifted it. Squat snatches seems like it took forever! Slow pace was my theme this week. Just get it done. 

Push press

A. Push Press 8,6,4,2,4,6,8; rest 2 min

B. Cuban press 3x15 reps; rest 90 sec

+

For time:

100 Double unders

50 Hspu

40 Toes to bar

30 Shoulder to overhead #120 axel bar

A. 120, 125, 130, 140, 135, 130, 125 

These felt pretty good today. 

B. reverse flies instead with 12lb KB. My shoulders are pretty toast and I knew Cuban presses would kill!!! 

Wod: 15:35

Everything went great until the SOH. I didn't get into the swing of it until like 12 when I realized they were much easier to do consecutively with stopping in the rack position. Was able to do 4-5 that way, but I took some serious rest between sets 😜 axel bar is a whole new beast. Especially at that weight. 

Back squats

A. EMOM for 9 Min

Min 1: 1 Legless rope climb

Min 2: 20 Alt pistols

Min 3: 3-5 Medball Cleans #80

B. Back Squat 3 reps EMOM for 10 Min (start and finish with same weight)

+

For time:

30 Squat Cleans #135

30 Ctb pull ups

A. Got all the way up on 1 rope climb. About half way for the rest. Med ball cleans were ok. 

B. 170 for all. Felt good! Only put my hands down once and I don't even know why. 

Wod: 10:50

8:00 for cleans. This sucked. Squat Cleans took forever!!!!! 5s on C2B 

Team wod/split jerks

Am: Heidi, Cody and I (in that order) 

60 cal row

50 wall ball (14/10ft) 

40 pistols

30 one arm DB snatches (60)

20 burpee box jumps

10 MUs

Congo line-type. Don't know the time, but this was a grinder and glad to have complete it. Row, Wall balls, snatches, and MU were challenging. So pretty much everything. 

A. 10 min to build to a heavy split jerk from the floor

B. 30 splits  jerks for time @ 85% of above

C. bent over reverse flies 3x15 reps x3; rest 90 sec

+

50 burpee box jump overs for time

A.  170. Attempted 175x1

B. 9:42 

3 at a time. There was one set I did 2 then the next set did 4. 

C. Done

Wod:5:11

Practice practice practice.

A. 3 sets not for time:

15 Toes to bar

15m Handstand walk

5 Muscle ups

+

5 Rounds

50m Sled drag #90

50m Sled push #90

50m Suitcase Carry #70

Rest 1:1 or as partner goes

Done and done. Good to be with the girls, good to practice skills!!! 

Squat snatches/DL snatch grip/1krow wod

A. squat snatch clusters 3.3.3 x3; rest 30 sec / 3 min

B. Snatch grip deadlift 5x5; rest 2 min

+

For time:

30 hang snatches #75

Row 1K

A. 110,110,110

Wanted to try to go heavy longer. Failed 1 rep first round, 2 second round and 3 third round... 

B. 175,185,195,195,195(2) 

So tired at the end. Maybe shouldn't have gone so heavy. 

Wod: 7:38 

1:50/4:16

Had a little technical probs with rower. But happy with my 1k row time and I liked the hang snatches. 

Front squats/squat cleans

A. 3 sets not for time:

3 rope climbs

50 double unders

20 alt pistols

B. front squat 2 reps EMOM for 12 min

C. squat clean gauntlet (start at #95 and add #10 EMOM until failure. May make 1 #5 jump. Once you make it you must go back to #10 jumps).

A. Done. DU unbroken and pistols without holding my leg. This is the most I've even done this way!! Bring on some light weight! 

B. 150 for 6, 155 for 6 

Front squats are the devil. I don't know if I would have been able to do 12 mins at 155??? I'll never know 😜

C. Failed 165, went down to 160 completed was super ugly. Really really disappointed with this. I cleaned it easy, just couldn't get out of the squat. Crappy! 

Squat snatches, oh squats

A. Squat snatch 3 reps EMOM for 15 min

B. OH squat 5, 5, 5; rest 2 min

C. Deadlift 3 reps EMOM for 10 min

A. 95 

This was a long emom. My heart rate went up towards the end. I think I failed like 3 reps total. Towards the end I felt like my form got better with the hip pop. 

B. 95,105,115 

Failed first attempt at 115, redid it and focused on keeping my chest up and out. That helped a lot!! 

C. Didn't have time for the DL. Maybe I can make then up sometime this weekend. 

4/8 strict press, push press TMS

A. Strict Press 3 reps EMOM for 10 min

B. Build to a 5rm push press

C. 20 ring dips for time x3; rest 2 min

D. 20 hspu for time x3; rest 2 min

A. 85 for all. Tried 90 and failed last rep on 5th round. 85 was manageable 90, not so much! 

B. 130. Attempted 135 2 times prior to 130. I did 135 two weeks ago for 5. I think my shoulders are just toast from yesterday and today. 

C. Done. Tried to just get it done, go low enough and keep a steady pace. Seriously my shoulders are toast!!!! Tried to learn butterfly ring dips. Those look so much easier than they are. I couldn't figure them out. Maybe Ryan and give me some lessons. 

D. Sorry. I skipped this. My shoulders r crazy tired. Gotta listen to my body. 

4/7 Back squats, power cleans. MU wod

A. Back squat 8, 8, 6, 6; rest 2 min

B. Power clean clusters 5.5.5 x3; rest 30 sec / 3 min

+

5 rounds

5 muscle ups

20 unbroken wall balls 

A. 155,165,175,175

B. 145 for all 

C. 18:03 

Wow holy aggressive. I'm so glad that Abby was here to workout, because there is no way this would have happened without a partner. Back squats were hard at 175. Put my hands down a lot on the second to last set, then tried to work on it for the last set. The power cleans were hard too. Tried to work on my pull, and releasing my hands at the top each time. The MUs in the wod were hard. Felt good into round 3 then started failing some reps. I strung together 2 each round. This was really hard, but I do know it was good practice.

This was a hard day!!! 

4/5 Saturday team regional training

AM: (Heidi, Grant, Oliver)

Girls complete the couplet, guys hold bar until couplet is over. Then guys... 

60 back squats (95,135) 

50 pull ups 

40 shoulder to overhead 

60 front squats (75,135) 

50 pull ups 

40 S2O 

60 OHS 

50 pull ups 

40 S2O 

29:27 

This was fun. I think I need to get more in the sprint mode with team wods, more like EMOMs cause most workouts hve built in rest. My pull ups felt slow/not that good today. Maybe should have done a little biggest sets in the beginning. We did  10s for back/front squats, 15 for OHS. 15/10 on the pull ups and 15/20 on the S2O. This was fun!!! 

PM (karli, Keegan, Cody) 

200 m buddy carry 

10 squat snatches 

20 burpees 

30 t2b 

I really liked this wod. Squat snatches felt heavy in warm up then really good in the wod. Did singles with no rest. I don't know what our total time was, but I went first and got done at 7:28 

4/4 Sled wod

5 rounds

100m sled push #90

100m farmers carry #35’s

50 double unders

11:35

This was kinda. Quick. 

After we did 100 GHD sit-ups. Did some skill work, butterfly chest to bar, legless rope climbs, handstand turn arounds. Most of these skills were pretty unsuccessful, but I guess that why I need to practice. 😜

4/3 Power snatch

A. Power snatch build to a tough single

B. 20 power snatches for time @ 85% of above

C. Snatch grip DL 5, 5, 5; rest 2 min

A. 115. 

Squat snatched 120 on my first try. Tried to power it but couldn't. Feel good that 115 and 120 went up pretty easy. 

B. 3:44

Haven't done these for so long it took about 10 reps to get in the swing of it. I tried to make them look pretty and now go super fast. 

C. 165,165,175

Clean and jerk, push press, max hspu

A. Power clean and jerk @ 90% effort x5; rest 90 sec

B. Push Jerk 5, 5, 5; rest 2 min

C. Max strict + kipping hspu x3; rest  2 min (once you can’t do strict go ahead and kip. Don’t come off wall)

A. 145,150,150,150,155(fail) 

Opps. I guess my 90% to 100% is only 5 lbs away. 150 felt pretty good. My jerks just kinda sucked. Think I need to take same lessons from Shea, she's the jerk queen!!! 

B. 125,125,130

These felt good. 

C. 4st/15total, 3/16, 3/15 

These were yuck! I felt like I could have gone more, but I guess I was just kinda over it.