am:
A. 500m Row x 10; rest 2:45 between – building on last weeks 8 rds. Go to a VERY dark place here. Last week building. Make this your 10 best yet. If you have a pace to go for, go after it. . . if new to us on the repeats, go hard and get your self sustaining. Nothing about this should be easy. This is mental. You have worked on your aerobic piece a ton and showed drastic improvements. Now show you have it mentally and go after this today!
B. 7 min on bike, coasting, just legs , flush
pm:
A1. Bench Press – @80% x max reps x 4 sets; rest :30
A2. max muscle ups x 4 sets; rest 3 minutes
B. Map Training @80% today – sustainable throughout
amrap 10
5 strict hspu
10 KB SqT Cleans (53/35)
15 Cal Row
rest 4 min
amrap 10
5 Front SqT (185/123) *beasts scale up a bit here
10 T2B
20 double unders
directly into
cool down on bike 7-10 min of coasting pace
Assistance Work for day:
A. Weighted Back Ext – 3 sets of 12-15 reps
B. Waiters Carry – 30-40’ sections each arm x 4-5 sets each arm
C. Plate OH Extensions 3-4 sets of 10-12 reps
D. Scap Work; small plates today; Y’s T’s etc
Am session
A. “The Row of Hell” 1:35.2/1:35.8/1:35.6/1:35.7/1:35.9/1:38.8/1:36.6/1:36.7/1:36.8/1:35.6
*the 1:38.8 my drawstring from my sweats got caught under the seat. Unbelievable.
A. Row from hell
Averaged 1:39.1 wanted 1:38 :*(
B. Done
Pm
A1. 7, 6, 5, 4, @205
A2. 2, 3, 5, 5,
B. 3, (STRICT KILL ME) kb cleans are tough for me
rest 4
5+15
A. (Brandon’s torture chamber)
Splits between 1:47-1:53
B. Done
PM
Wods: 3+17cal, 6+4 t2b
Bench
Max reps @ 225
= 9,8,7,7
Max MUs
=15, 13,13,11
Snatch grip DL
1×3@ 205
1×3@ 235
3×3@ 265
Amrap 9: (CrossFit thin air class wod)
3,3,6,6,9,9 etx
BJ (24)
Psnatch (115)
7 rounds:
10 cal ski
10 t2b
Rest :60
PM;
A. @120
-10/12
-7/8 (failed lockout on 9)
-6/8
-6/7 (failed lockout on 8)
B. 1st 80%
-5
Rest 4 minutes
B. 2nd 80%
-7 +10
C. BK Ext.
-completed
D. W Carry
– completed
E. DB Tri. Ext.
-completed
D. Scap
Completed
AM.
500×10. Mainted a 1:57 Time for almost all.
PM
Bench/MU
8-4,7-5,7-5,7-5
Amrap 10s
1) 4+2 ( power cleans )
2) 7+2 ( 10 kb lunges 53#)
Kellie just killin cardio this week
AM: 500×10, rest 2:45
1:54/1:50/1:48/1:50/1:51/1:52/1:53/1:54/1:53/1:52
PM:
A. @72kg(158#)
Round one: 7/3
Round two: 6/3
Round three: 6/2.9(debatable no rep for third: ask Kellie, Lynn and Tasia if they’d count it)
Round four: 5/2
B. 4+2 / 7+5@143
C. Accessory work done.
Bench @ 100# / MU – 9/6, 8/6, 7/5, 7/5
Wod 1 – 3+2 calories
Wod 2 – 5 rounds.
Today is week 2 of using my legs again and second wod since 11/7 having squats in them and I’m pretty sure I saw Jesus during both these wods ( it may have been Tasia cheering me on but at that point she looked like Jesus) legs please come back!
Will do row repeats tomorrow didn’t have time today.
Row: splits between 1:53-2:02, averaged mostly 1:56- big improvement over last week 2:03-2:12- Thanks B!
amrap 10 : 4 rds plus 5
5 strict hspu (1mat)
10 KB SqT Cleans (53/35) (unbroken)
15 Cal Row
rest 4 min
amrap 10 : 5 rds plus 5
5 Front SqT (185/123) *beasts scale up a bit here
10 T2B
20 double unders : could not get a single du
AM)
A. Completed not happy about my times hand tore on set 6 or so
Pm)
A) 175lb bench narrower grip
6/13
5/10
4/6 (hand tore more no open wound just blister popped)
4/8
B) 4+1
9+0 really pushed this one everything was unbroken with tng front squats
Bench@90kg
6/12 4/9 4/8 4/8
Wod 1- 4+12
Wod 2- 7+27
First session:
Crossfit kgb class workout
a-6×3 deadlift @375#
B- 7rft
7 strict hspu
7 hps 115
7 du
8:48
Second session:
A- 3 RFT
100m sled pull with Kathleen in sled
30 burpees
8:19
B- death by 10m sled pull
Finished 8 rounds
C- ate a big ass lobster
A1/A2. Bench / Muscle Ups: 51kg/112lbs (80% of 64kg/141lbs)
Sets: 8/6, 7/5, 8/5, 7/5
B. AMRAP 10’s
1) 4+5
2) 7 + 30 – Sustained same pace throughout. Unbroken throughout.
Recovery Bike – Complete
C. Accessory work done
AM Rows
Average: 1:34.9
1:31.9/1:32.6/1:34.4/1:35.4/1:34.4/1:34.8/1:37/1:35.4/1:34.6/1:33.4
PM:
1st AMRAP- 5+5
2nd AMRAP- 6 even with 225#
scap work- done
DB rows 4×10 80#
Weighted GHD sit ups with 20# med ball 5×12
Rows did 5 of them been a rough couple weeks
1:42 1:42 1:42 1:47 1:51
A1. 110 kilos
5,4,3,3
A2
4,4,5,5
A. 500m row x 10 – 1:42.1,1:42.3, 1:42.8, 1:42.4, 1:42.1, 1:43.6, 1:43.4, 1:44.8, 1:46.2, 1:46.8
B. Bench at 230# 7,6,5,4
B1. Muscleups 17,11,10,8
– fell apart big time on this.
C. Amrap 10 – 5+5
D. Amrap 10 – 7+5
E. Didn’t do accessory work.