Squat - Overhead walking lung and GHD

I started out with the Power Matrix for Squat.  I think the rounds went like this, I am sure about the singles:

190 x 8
235 x 5
255 x 3
290 x 1
290 x 1
290 x 1
230 x 5

I followed each set with the same number of high box jumps.


Ron and I followed the squats with this WOD:
21-18-15-12-9-6-3
45lb Overhead Walking Lunge
GHD's
My over all time was 8:05.  I need to get a stronger core to break eight minutes on this one.

Weighted pull-ups, "Death by ball slam"

Started out with power matrix for pull-ups.  I a sure the power patrix is not made for pull-ups but oh well.

8 x 60
5 x 65
3 x 70
1 x 75
1 x 75
1 x 75
7 x 70

The first and last rounds were by far the hardest.

Death by ball slams
2 Burpee buy in each min.
First min 1 slam
Second min 2 slams and progressing.

I got 41 rounds which makes 861 ball slams and 82 burpees.  I did not really hit the wall like I normaly do on "Death by" WODs in stead it was like sprinting up a increasly steep slop.  I was really hurting after 37 and the skin came off my middle finger some where around 38.  Very good workout.  I wanted to do more than Ron and he just kept going and going.  Good job Ron.

Squat with box jumps, SDHP-Push Jerk

Started out with Power Matrix sets of Back Squat

8 x 190
5 x 230
3 x 250? (can't remember of the top of my head)
1 x 280
1 x 280
1 x 280
5 - 225

I did high box jumps after each set, jumping the same number of times as reps in each set.  It felt real good.  Then I did the following blaster with Ron.

For time:
21 - 18 - 15 - 12 - 9 - 6 - 3
Sumo-deadlift High Pull
Push Jerk

TOTAL TIME - 5:21

This was killer on my forearms and my sholders are toast today.  Great WOD.  Heart rate was 180 after 30 seconds, 160 after 60 and 140 after 90. 

Box Jump - Dumbell Thrusterd, Muscle-ups

I Started out with some box jumps.  I got up to jumping on the tallest box with a 45 and 25lb bumper stacked on it.  After that Ron and I did this WOD:

For Time:
15 - 12 - 9
45lb Dumbell Thrusters
Muscle-ups

My first round was 3:03 but I did not hit my split button to break up round 2 and 3.  My overall time was 9:27.

I was happy with the fact that I did not burn out on muscle-ups.  I did not blast through them but every muscle-up attempted was attained.  Usually, I burn out in the second round of these things.  My chest is very tight after this and bench on Monday.

Bench, BARBARA

Started out with bench matrix.

Did a few at 135 to warm up

185 x 8
215 x 5
225 x 3
260 x 1
260 x 1
260 x 1
215 x 5

I did all this on my own but struggled with the 260.  I am pretty happy with this considering I had next to no sleep two nights before and my lats were still a little sore.  I think I am ready to go up in weight but not up to the reps of 270 so I will try just adding five.

The WOD was BARBARA

50-40-30-20-10 of Double uneders and butterfly sit-ups

My time was 6:02

I had a terrible time getting the double unders in the first round but they were all unbroken after that.

7 Minutes Left, Down by 6

I was sick the day before so I did not do a heavy lift before the WOD. Ron and I just jumped into this one.

7 Minutes Left, Down by 6

Complete 2 rounds:

1 minute - Max Rep 50 lbs DB Push Press Round 1 = 32, Round 2 = 24
Rest 1 minute
1 minute - Max Rep 50 lbs Weighted Pull Ups Round 1 = 12, Round 2 = 9
Rest 1 minute
1 minute - Row for Calories (Sub with S.D.H.P.) Round 1 = 49, Round 2 = 50
Rest 1 minute
1 minute - Max Rep Burpees Round 1 = 23, Round 2 = 24

*Rest 1 minute between rounds

This thing was tough! The rest time was not enough to blast again, just enough to survive which made it a kind of water boarding type workout. I did not have the strength I needed for the DB Push Press and I would have really been in big trouble except the Pull-ups were next and I could catch my breath while doing them.

On a side note Jenni did this one after me. Except she used 20lb DBs, assisted pull-ups and a 35lb KB for the S.D.H.P. Here is how here rounds went

Rd 1 - DB PP=26, Pull-ups=19, S.D.H.P.=31, Burpees= 18

Rd 2 - DB PP=21, Pull-ups=20, S.D.H.P.=29, Burpees=17

Bench -- Squat, Pull-ups, Push-ups.

I started the day with the Power Matrix. 

I don't remember the specifics but the most weight was singles of 260.  I hit a peg on the first single and Ron helped by touching the bar.  That is not "dominating the weight"  So I will do it again at this level which is a 280lb max.

The WOD was:

WOD
AMRAP in 9 min
3 x Back Squat 135lbs
6 x Pull-ups
9 x Push-ups

I got 10 full rounds + all three squats.  I finished out the eleventh round.

I had to hurry on to the trophy shop which was closed anyway.  When I got home I still had not recovered I crashed on the floor and just never got to feeling better.  I think I had a touch of Carver's stomac Flu.  I made myself eat a ceral bowl of popcorn and than didn't eat anything for over 24 hours.  I took the next day off which was yesterday.  Today I feel better and will get one in.

Squats and sprints

Over the weekend I did Squats on the power index.  I picked a low max (300lbs) to build on.  I want to take lots of time and care to putting weight back on my back. finished the day with 10 60m sprints doing one every two minutes.  Probably a little too much recovery.

Captain America

This was my post last time I did the Captain America WOD.
Handstand Hold - 30 seconds
Max Handstand Push Ups 11, 9, 13, 10, 11
Static Pull or Chin Up Hold at top - 30 seconds
Max Strict Pull or Chin Ups 15, 15, 11, 11, 10
Hold Top of Ring Dip - 30 seconds
Max Ring Dips 17, 15, 12, 12, 11

*Perform isometric hold for 30 seconds, kick down, shake out your hands and perform max reps of given exercise.
*There is no time component for this workout other than the 30 sec holds.
*The goal of this workout is to develop stability in these movements through the use of isometric holds

I loved this WOD. It defiantly puts a swell on. I felt like Captain America after he stepped out of the capsule for the first time in his new body. It is set up for full recovery but I kind of timed my recovery so I would be done before Jenni brought our circus to the weight room. This is how I did it...

• Set up the watch on 30 second intervals
• Started isometric hold the instant the watch first beeped and kept it until it beeped again
• Shook out arms while the watch was beeping (it beeps for 10 seconds)
• Did the burn out on the exercise
• Rested the amount of time it took the watch to beep twice and started again on the third beep
• Rested for three or four beeps after each round

I did go a little longer on the rest times for the last round because I could tell I was going to finish before Jenni and the kids showed up. When I do it again, I am going to measure my rest time more closely. I think 90 seconds between sets and three minutes between rounds will work best.

This time around I was stricter on the rest time.  I still live the WOD this is how it went

Handstand Push-ups 12, 12, 11, 11, 11
Strict Pull-ups 16, 11, 13, 11, 10
Ring Dips 19, 14, 14, 11, 10

I amount went down faster this time, but I think it is because I was stricter on my time and started off with higher reps.  

400s, Arm Hangs, Turkish Get-ups

Warmed up with dragon planks or what ever they are called.

The WOD was:

Three rounds for time of:
Run 400 meters
Single arm hang, right arm, 15 seconds
45lb barbell Turkish Get-up, left arm, 5 reps
Single arm hang left arm, 15 seconds
45lb barbell Turkish Get-up, left arm 5 reps
30 second L-sit hold

My time was 18:06

My L-sit sucked, more like 120 degrees than 90.  Legs were sore before I started but the running went better than I thought it would.  Good WOD to end the three day cycle on.  It had lots of movement to get out soreness and lungs could catch up on the hangs and get-ups.

Trying to get back to blogging.

With track season and me on the road back from my back injury, I have been hit and miss in the weight room.  Probably one or two a week for the last five or six weeks.  Now summer is here and I have gotten back into my regular three one and one off schedule.  However, I have not posted in a long while.  I will try to catch up on the last few WODs I have done:

Power Matrix for Pull ups at 80lbs

2 Rounds for time:
50 Tire Slams small bar, RT side
50 Tire Slams small bar, LT side
50 yard Farmers Carry 100lbs RT side
50 yard Farmers Carry 100lbs LT side
2 minute rest

Finished first round at 4:20 and finished last round at 10:20 after taking the two minute rest which gave me a negative split.


Power  Matrix for Bench at 280

8 x 185
5 x 215
3 x 225
1 x 255
1 x 255
1 x 255
5 x 215

For Time:
10 - 95lb Thrusters
15 - Bar facing Burpees
20 - 95lb Thrusters
25 - Bar facing Burpees
30 - 95lb Thrusters
35 - Bar facing Burpees

I finished in 14:29


Ring Supine Rows, feet up on bench and weighted. used power matrix. Interesting.
I think this is the progression
8x25lbs
5x30lbs
3x35lbs
1x40lbs
1x40lbs
1x40lbs
5x35lbs

This did not seem to do as much for me as I had hoped.


Moved to Single arm ABB
Very technique oriented.  We did five rounds of five.


WOD
5 Rounds For time:
1 x 15ft rope assent
10 x KB swings 55lbs
10 x Toes to bar
1 x Heavy plate push down and back 50 yards total 90lbs
1 min rest

I don't have my watch but my splits were something like this:
1:26
1:27
1:29
1:32
1:38

I thought this little met con would go quick but it was a killer.  One of the best burns I have had in a while.