November 28, 29, 30 Bens WOD

Nov 28

Six-Way BB Complex, 6x each of the following:
Deadlift
Bent-over Row (back parallel to floor)
Hang Clean
Front Squat
Push Press
Back Squat
Pull-up
1 set @ 75# to warm up
Then:
Two rounds non-stop @ 95#
Rest one minute
1 rep of each @ 95# 12 rounds (same total reps as the first block)
Then:
2 (6x 20/10 sec work/rest Back Squat
1st set @ 40-45% (use BB + as much chain as needed)
2nd set @ 30-35% (use BB + as much chain as needed)
Rest 3 min between sets
Then:
400m Run+
20 Ring Dipsl +
20 Burpee
Two rounds

Nov 29

Deadlift work-up
10x 30%
5x 50%
3x 70%
1x 80%
1x 90%
Then:
5x DL @ 80% +
20x Split Jump (10 each leg)
Five rounds
Then:
20 Ball Slams
15m DB Bear Crawl with 20lb DB
Four rounds

Nov 30

3x10 Squat
3x10 Goblet Squat: 2 sets @ 53, 1 set @ 70# KB
Then:
4x1 Dynamic-Isometric Front Squat @ 2x 1.5pood KB
Slow descent holding for 5 seconds @ 160, 140, 120 & 90 degrees
When finished holding at 90 degrees explode upwards, feet should leave the ground
Rest plenty between sets
Then:
4x1 Dynamic-Isometric Back Squat @ 2x 1.5 pood KB
Hold 5-seconds @ 160 degrees & full Squat Jump +
Hold 5-seconds @ 140 degrees & full Squat Jump +
Hold 5-seconds @ 120 degrees & full Squat Jump +
Hold 5-seconds @ 90 degrees & full Squat Jump +
This completes one rep, do 4x total
Rest 2-3 min between reps
Then:
300 seconds Ring Support (top of a dip)
300 seconds FLR (on rings, feet same height as hands)
Then:
15 Muscle Ups

I modified this last one to meet my equipment needs at the ski area. Will do this tonight and will post comments.

Nov 27, 28, 29 & 30 - Shane's WODs

Nov 27:
Was supposed to be a rest day but I felt like doing something so I worked up to a 1RM on benchpress with my Dad there as a spotter.  Was really amazed at how much strength I have lost in my chest.  About 6 years ago I put up 385#.  This time I only got 295#.  Pretty weak.  I finished with some light cool down sets and some push-ups.

Nov 28:
from Catalyst Athletics:
Snatch - (135# x 1, 135# x 1, 155# x 1) x 3

Clean and jerk - (170# x 1, 180# x 1, 190# x 1) x 3

Back squat - 205# x 6 x 4 - 3 sec pause in bottom

Rounds in 5 min:
5 kipping pull-ups
5 lunges/leg
5 box jumps
5 push-ups

I made either 6 or 7 rounds, I lost track.

Nov 29:
from Catalyst Athletics:
Power snatch + hang power snatch + 2 snatch balance - 115# x 4 sets

Push press + power jerk + jerk - 185# x 5 sets

3 rounds for time:
250 m row sprint
10 kipping pull-ups
3 min rest

Nov 30: today will be a rest day.

Nov 25 & 26: Shane's WOD

Ok, lets get me caught up...

Nov 25:
21 handstand push-ups
400m run
21 weighted pull-ups w/ 45# vest
15 handstand push-ups
400m run
15 weighted pull-ups w/ 45# vest
9 handstand push-ups
400m run
9 weighted pull-up w/ 45# vest

Still no stopwatch.  But this was both brutal and fun.

Nov 26:
AMRAP 20min:
25 burpess
15 bodyweight backsquat (170#)

This was a biznitch!  I only made 5 rounds.  It was pretty miserable.

Rest day tomorrow the 27th.  I am considering starting up on Catalyst Athletics for a little while starting on the 28th.  Going to read about and think about it somemore today.

Nov 24 - Shane's WOD

Deadlift 1-1-1-1-1-1-1

Really put some extra effort into attempting to self diagnose my mechanical shortcomings on the deadlift.  By no means did I get it perfect, but I did manage to make some corrections that seemed to have made a huge difference in how the lift felt.  I have never been more confident that my goal of a 400# deadlift will be here soon.

345-375-355-355-365-375-375-375 (I did an extra rep because I was really feeling good).

Considering my current PR is 385, I was very pleased to pull 375 multiple time with ease.  Gotta go get some iron plates for sure now as 375 is really the max I can get on my bar with my hi-temps without using duct tape.

Karen PR'd huge today... 225lbs!  Nice work Karen!

November 22, Bens WOD

Work to 1RM Clean and Jerk

5 Rounds

2x Clean and Jerk @ 85%

3 Sandbag Cleans @80lbs to Each Shoulder

I hit 195 on the C&J and that was it for the day. I worked out with my brother which was awesome. He is a 140lb rock climber who has never attempted an Olympic lift and he pulled 145lbs. His Jerk is very natural and was very clean. All around a fun way to spend my birthday.

Nov 22 - Shane's WOD

After my recent run of shitty performances and talking to Ben about it, I have decided to take some time away from the stopwatch...probably 2-3 weeks.  I started with this WOD.  The only exception will be AMRAPs.  I just need to get back on track and stop worrying about the damn clock...it worked like a charm...

"Elizabeth"
21-15-9
135# Full Squat Cleans
Ring Dips

No time, but I friggin crushed this.  It felt amazing.  The weather was nice, so I pulled the bar and bumpers out into the sun in the middle of the driveway and had an absolute blast.  I really needed a good workout, and this delivered.  I'm on my way back...

Oh, and happy birthday to Ben today.  Old ass.

Nov 21 - Shane's WOD

"Fran"
21-15-9
95# Thrusters
Pull-Ups

4:24

Something just isn't right with me lately.  I'll get it back.  Just gotta get settled in to my new life situation.

On a positive note, we closed on the house officially yesterday.  Moving forward.

Nov 19 - Shane's WOD

"Angie"
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Squats

19:15 = I suck.

I sandbagged on the pull-ups a little bit to try to save some juice for the push-ups, which was the difference between my last time (18:02 hungover) and this time.  It didn't work.  Last time I did "Angie" I finished the pull-ups in under 4 minutes I think, this time I took it a little easier finishing the pull-ups in about 5:30.  I still reached muscle failure on the push-ups badly.  By the time I finished the push-ups I wasn't even breathing hard anymore.  I think the push-ups alone took me nearly half of my entire time.  Very frustrating.  Definitely going to start working on push-ups more as I feel my push-up ability has steadily declined over the last year or so...I just don't think they come up often enough on mainpage.

Rest day Friday and closing on my house sale!  FRAN ON SATURDAY!  I haven't done "Fran" since January, I hope I do well, although the timing isn't ideal coming off this move and etc as my performances are really suffering as I get back into the swing of things and adapt to my new living/cummuting situation.  We'll see, I'm going to give it my best.

November 19 Bens WOD

Angie...Sort Of

100 Deadhang Pullups

100 Pushups

100 Situps

100 Squats

Forgot my timer... no time.

I did this wod with the trapeze pullup bar so i wasnt able to kip. It got dark during the pushups after yesterdays clapping pushups and the ring dips the day before. Long ass day. Worked past dark with a headlamp fixing a lift and then went straight to the WOD. Four days till we get our house!

Nov 18 - Shane's WOD...I'm back!

I am back on with one 4 day rotation behind on mainpage.  It felt great to get back after it, but I could definitely feel that I hadn't worked out in a while and that I was eating and sleeping poorly for the last week or two.  But I should be back to "normal" within the next couple of weeks I hope.

5 rounds for time:
95# push jerk, 15 reps
L pull-ups, 15 reps
12:15

Muscle failure became an issue on the L pull-ups.  I wanted to keep going harder and faster but the L pull-ups because very tough in the last couple rounds.  Great WOD though.

The new garage gym in my Dad's garage is about 98% set-up.  It will kind of organize and set-up itself as I use the space and figure out the best place for everything.  I will take some pictures this weekend.