Cleans & KBSw, SDHP, Brp Metcon

Lunchtime

Clean, 4 x 3
135#, 155#, 175#, 185# (1) (PR)

"1055 Kicker"
AMRAP 10 mins
10 KB swings, 60#
5 sumo-deadlift high pulls, 60#
5 burpees
-    10 rounds

Notes

• Body: Was feeling somewhat sluggish to start but I woke up.  Sore in chest from yesterday's push ups.
• Workout: Cleans went well, was squat cleaning thru 155#, and 2 reps of 175#.  Not completely comfortable going heavy and squat cleaning.  185# was power cleaned, PR.  Metcon was good, goal was 10 rounds and I got that.  This is a fav workout of mine from the old days at NavySEALs.com when Rob Ord was doing the programming.  I can always trust the workout to be a high intensity one.

Bodyweight Routine

Evening

10 rds
25 push ups
25 sit ups/reverse sit ups

Notes

• Body: Legs are sore
• Workout: Straightforward.  Did this in my bedroom as I was crunched for time.

Run & Thr, PL, BJ Metcon

Late Afternoon

Run 3 miles, easy pace

5 rds
5 thrusters, 115#
10 pull ups
10 box jumps
-   untimed, did not have my watch

Notes

• Body: Legs are tired, sore in my hip adductors which is unusual for me
• Workout: Running was alright.  Thrusters were heavy but everything went smoothly

Ski & BS, PL

Afternoon

Skied 4 hours, good soft snow today, very fun

Evening
Back Squat 5 x 5 @ 205#

Weighted pull ups, 20#
10-8-6-4-2
Pull ups
10-8-6-4-2

Notes

• Body: Feel good, legs are very tired after skiing
• Workout: Went alright

Rest Day

No workout.  This is the first complete rest day in 10 days.  I feel good, just tired.

Notes

• Body: Sore in forearms

Press & Area Work

Lunchtime

1 mile warmup on treadmill

Press, 3 x 10, fat bar
85#, 85#, 85#

Shoulder work: fat bar high pulls, shrugs, rear deltoids
Bicep work, fat grips

3 rds of
30sec L-hang
30sec hollow rocks

Notes

• Body: Hands/forearms a little sore today
• Workout: Went smoothly

Run & KBSw, Brp, SU Metcon + Rock Climbing

Lunchtime

Run 2 miles warm up on treadmill

"Kick Boom Smash"
21-15-9
KB swings, 70#
burpees
sit ups
-    time: 5:46

3 x 20 GHD sit ups
Lateral hip strengthening

Run 1 mile cool down on treadmill

Evening
Rock climbed for 2 hours.  Did a 5.10 route, which was awesome.

Notes

• Body: A bit sore in hamstrings and shoulders feel stiff
• Workout: Runs felt pretty good today.  Metcon was solid, good high intensity today, which I was happy about.  KBSw were unbroken, burpees I broke up the 21 and 15.  Sit ups acted as an active recovery where I focused on controlling my breathing, seemed to work well.  Named this WOD so I can come back to it easily and do it again in the future.

Thr & C2BPL, RPU, FS Metcon

Lunchtime

1 mile warm up on treadmill

Thrusters, 333222
3's: 95#, 115#, 135#
2's: 155#, 165# (fail), 155#, 165# (PR)

21-15-9
chest-to-bar pull ups
ring push ups
front squats, 95#
-    time: 7:29

Notes

• Body: Felt good today, slightly sore in my hams and glutes
• Workout: Thrusters went well, better than last time.  Big drive through the heels is crucial.  My 2nd rep during my 2nd attempt at 165# I had to push the weight out at the top.  This metcon I did about a month ago, today I did not do as well, 37 seconds slower.  I put the bar down twice during the front squats, and that is the only real difference between these two efforts.

BS & PC, TTB, DBS Metcon

Evening

Back Squat, 55333
5's: 185#, 205#,
3's: 225#, 245#, 255#

6 rds
5 power cleans, 135#
10 toes to bar
15 dynamat ball slams
-    time: 15:43

Notes

• Body: Legs a little tired
• Workout: Back squats were alright, focused on staying tight at the bottom because I have a tendency to go a little slack.  Metcon was good, ball slams are pretty tiring.

Ski & BW

Morning/afternoon
Skied ~4 hours.  Nice to switch it up and go to a different place.

Evening
6 x
20 push ups
20 four-count flutter kicks/sit ups/reverse sit ups

Notes

• Body: Legs are tired from skiing.  Shoulders are pretty sore.
• Workout: Did some bodyweight work focusing on technique.

Press, Area Work & C2BPL, PP, OHS, BJ Metcon

Lunchtime

1/2 mile warm up on treadmill

Press, 5 x 4-6
115# (6), 120# (6), 125# (6), 130# (4), 130# (4)

Shoulder work: shrugs, rear delts, high pulls

5 rds
10 chest-to-bar pull ups
5 behind-the-neck push press, 75#
5 overhead squats, 75#
10 box jumps, 24#
-    time: 11:50

Fat grip bicep work
3 x 30 reverse sit ups

Notes

• Body: Calfs a little sore, otherwise feeling good.
• Workout: Press went well.  I kept good intensity through the metcon, and everything was unbroken except for round 2 of OHS, when I lost balance.  My shoulders were pretty shot going into this metcon.

Active Recovery & Rock Climbing

Lunchtime
1/2 mile warmup on treadmill.  Active recovery, worked on squat clean technique today as part of my effort towards making heavy cleans.

Evening
Rock climbed ~2.5 hours, mostly 5.8s and 5.9s.

Notes

• Body: Sore in front delts and calfs still.  Grip strength a bit lacking today.
• Workout: Squat cleans were feeling smooth today, very good.

RRPU, OHL, Run Metcon & PL

Lunchtime

4 rds
20 renegade row push ups total, 30# each arm
20 walking overhead lunges, 30# each arm
400m run
-    time: 24:43

5 x 13 kipping pull ups

Notes

• Body: Very sore in my calfs and also sore in my shoulders
• Workout: This workout was tougher than it needed to be.  The OHL were the most difficult aspect, so I'd like to do more of those to bring them up.  I was surprised that OHL with DBs were much more difficult than using a single plate.  400's were about 1:45-1:55 pace and my soleus/calfs weren't really up to the task today.

SDL, PJ @ HSPU, TTB Metcon

Lunchtime

CFE inspired
Sumo Deadlift, 4x4
225#, 255#, 265#, 275#

Push Jerk, 2211
135# (2), 155# (2), 175# (1), 195# (fail), 195# (fail)


4 Rounds of 30 Seconds On/30 Off:
Hand stand Push ups
Toes to Bar
-    numbers: 7/17, 6/15, 5/15, 5/16

Notes

• Body: Extremely sore in calfs today and somewhat sore in hamstrings.
• Workout: Sumo deads are something I've only done a couple of times maybe.  Felt like I was getting it, and focused on staying tight and driving through the heels.  Push jerks I need to get comfortable dropping under the bar, and I am not at the moment.  That would translate to cleans and snatches as well.  Metcon was good, although I had to cheat on HSPUs or else I wouldn't get any reps in some of the rounds.

Run, BS & SCT, PU, BrJ, Lunge Metcon

Afternoon

Run, hills, 2.66 mi

Back Squat, 3x5 @ 225#

5 rds
5 Clean to Thruster 95#
15 Push ups
10m Broad Jumps
10m walking lunge
-    time: 8:51

3 rds
30sec L-hang
30sec hollow rocks

Notes

• Body: Feel good but when it came down to the squats the weight felt very heavy.  I think probably because I did not eat enough this weekend so my nutrition was off.
• Workout: Run was alright, some irritation in my right tibia.  Pretty substantial climbs around the house, which are good.  Back squats were ok, I felt a bit sluggish probably because of the weekend's nutrition.  Metcon was pretty good, first and last rounds of SCT were unbroken but I need each round to be unbroken.

Rest Day

Taking the weekend off, back to it on Monday.

Notes

• Body: Sore in legs and shoulders, irritation in right tibia.

Skiing & Area Work

Afternoon

Skied ~3.5 hours, conditions were great and very soft.

Late Afternoon

Press, 3x12
95#, 95#, 95#

High-rep shoulder work: high pulls, rear deltoids, inverted shrugs on rings
Fat grip bicep curls

Notes

• Body: Legs are tired after skiing today, otherwise good.
• Workout: Ground out 12 reps of shoulder press at 95#.  Inverted shrugs on rings are fun and definitely effective.

Long Run

Lunchtime

Run 4 miles, 39:30

Notes

• Body: Sore in hams and core today
• Workout: Run was alright, some irritation in right tibia.

CPU, KBSw, Sq Metcon & Core Work

Evening

From CFE
On the minute every min for 15min or until Failure to complete the Round in the set minute.
4 Clapping Push ups
8 Kettle Bell Swings, 2 Pood
12 Air Squats
-    Completed 11 rounds as prescribed. Finished the final 4 rounds anyway.

3 Rounds
45sec L-Sit hold on Rings
45sec Hollow Rock
Rest 45sec between sets.

Bicep work with fat bars

Notes

• Body: Quite sore in hams and traps
• Workout: Going into this WOD I was planning to make all 15 rounds.  The swings became the most difficult part and my technique started getting worse on those as time went on.  Everything was unbroken until the final round.  Core work challenging, performing an L-sit on rings is difficult for sure, something I'd like to get better at.

PC & Sn, LBrp Metcon

Lunchtime

1 mile warmup on treadmill, ~8:50

Power Clean 555333
5's: 135#, 145#, 155#
3's: 165#, 175# (took 5 attempts), 175#

Then from CFE
12min AMRAP
14 Power Snatches, 65#
7 Lateral Burpees
-    5 rounds + 7 burpees

3×20 GHD sit ups

Notes

• Body: Shoulders are tired and a small amount of soreness in my hamstrings
• Workout: Cleans felt pretty strong today.  Failed on some of the reps @175#, then Jared gave me some pointers about my landing; then things sorted themselves a bit and I made 3 straight @175#, tying a PR.
• Coaching Point: During cleans focus on keeping my feet in a squats-width position and sitting the hips back to catch the weight.  Elbow speed under the bar is also important here.

Press, Area Work & Thrusters

Lunchtime

Run 1 mile warm-up on treadmill, ~9:10

Press, 5 x 4-6
115# (6), 120# (6), 125# (5), 130# (4), 135# (3)

Shoulder work: shrugs, high pulls, rear deltoids

Thrusters, 4x3
135#, 155# (1), 145# (3), 135# (3)

Notes

• Body: Feel pretty good, a little tense in my traps.
• Workout: Warm-up run felt strong.  Presses were good, but I did better last week.  Thrusters need technique-work, they felt awkward at the higher weights, possibly because I'm dropping my chest slightly at the bottom.

Skiing

Afternoon

Skied 4.5 hours

Notes

• Body: Feel good, a little sore in chest.

Rest Day

No workout today. 

Notes

• Body: A bit sore in my chest and forearms. 

Run & PT

Late Afternoon

Run 4 miles, 38:47
http://www.mapmyfitness.com/workout/35109312/

100 deadhang pull ups, fat bar
200 push ups
100 four-count flutter kicks
100 sit ups
100 leg levers

Notes

• Body: Achilles feels better today.  Feel pretty good, some lingering soreness in shoulders and glutes.
• Workout: Run was good, no issues.  Took my time with the PT and focused on form, it was a good workout.

Rest Day

No workout.

Notes

• Body: Achilles feels a bit strained.  Took ibuprofen.

Run

Evening

Run, 1.75 mi on ellipical
4.25 mi on treadmill

Notes

• Body: Sore in my glutes and shoulders.  After the run my right achilles tendon felt pretty out of whack.
• Workout: I'm in a hotel, and both treadmills were taken for a while so I did some work on the elliptical before switching over. 

BS & RPU, RR, HPC Metcon

Lunchtime

1 mile warmup run on treadmill

From CFE

8 x 3 Back Squats @ 60% 1RM
Rest 2 Minutes Between Sets
-   load: 185#

As Many Reps for Three Rounds of :
Unbroken Ring Pushups
Unbroken Recline Ring Rows, feet up on box.
Unbroken Hang Power Cleans @ 115/85
Rest 30 Seconds between each exercise
-    RPU: 30, 25, 22;    RR: 15, 14, 12;    HPC: 15, 13, 14
-    compare to 2010-12-02

Notes

• Body: Very sore in my glutes and shoulders today.
• Workout: Squats went smoothly, 60% is pretty light and with lots of rest I was able to concentrate on technique.  The WOD I did with my friend, it was good and my numbers improved from about a month ago when I did the same WOD.  RPU feel like my chest is gonna rip in half, it's a very good movement.

Press, Area Work & Psl, PL Metcon

Lunchtime

1 mile warmup on treadmill

Press 5 x 4-6
115# (6), 120# (6), 125# (6), 130# (5), 135# (4)

Shoulder work: high pulls, shrugs, rear deltoids
Bicep work
Planks

From CFE
Pistols and Chest To Bar Pull Ups:
10 pistols R leg, 10 pistols L leg, 10 C2B (chest to bar) pull ups, 9 pistols R leg, 9 pistols L leg, 9 C2B *chin ups, 8 pistols R leg, 8 pistols L leg, 8 C2B pull ups …. 1 pistol R leg, 1 pistol L leg, 1 C2B chin up.
-    time: 9:47

Notes

• Body: Felt good and ready today.
• Workout:  Press was very strong, and the focus work went well.  The WOD was good, I used a box for the pistol squats which were the difficult part of that workout.

Rest Day

No workouts Saturday/Sunday.

Notes

• Body: Calfs and hamstrings a little sore.  Feel well rested and ready to work out this week.