Day 4 - 9

Day 4:

3 Position Snatch x5:

115# (high hang, mid thigh, just above knee)


Then,

"Jeremy"
21-15-9:
Overhead Squats (95#)
Burpees

4:14.


Day 5:

Heavy single Jerk:

185#x2  (Didn't work up to a true heavy single.  Stopped at 185# splits to not push my luck with the knees)

Front Squat 5x5:
245/225/225/225/225

Was going to do 245 for all sets, but the knees (and legs) were not feeling it.

Clean pull 3x3:

245#. 

Finished off with 5 rounds of:
1 tire flip (the heavy tire)
~200 m run

Rested while Tom did his flip and run.

Day 6:

"Griff"
Run 800m
Run 400m backwards
Run 800m
Run 400m backwards

11:02.  I forgot how much running backwards sucks.  Legs felt pretty drained.

Day 7:

Wendler Deadlift

345x5, 355x5, 385x10
Used the fatbar

15-12-9:
Fatbar deadlift (275#)
Wall facing HSPU's

8:48.  The wall facing HSPU's were tough!

Afternoon WODs:

Wendler Bench

145x5, 170x5, 195x12

150 Push ups for time.
*every time you have to rest in anything other than the starting push-up "plank" position, you have to run a 40yd sprint.

6:18. 

Day 8:

21-15-9:
Box jumps 24"
Power Snatch 75#
CTB pull-ups

6:34

Day 9:

5 Rounds:
15 Thrusters (95#)
15 Bar facing burpees

12:23

Day 3

5 Rounds:
15 supine ring rows
15 Bench press (155#)
15 Back Squats (225#)

28:59.

This was a lot of squats!  I paced this one out pretty slow, and did 5/5/5 on the squats the whole way untill the last round, where I did 8/7.  Didn't really push myself on the squats as to not strain the knees any more.  The bench was easy and did 10/5 the whole time. 

Day 2

Started up with Wendler again. 

Press

5x95
5x110
5+x125

Got 10 reps at 125#, after loading the wrong weight and doing 5 reps at 145#.

"Jackie"
1000m row
50 thrusters (45#)
30 Pull-ups

6:58.  Legs were pretty tired today after the bday WOD.  Pull-ups sucked, just couldn't hold onto the bar. 

Day 1

What better way to kick off the road to regionals, than with a Bday WOD.  Tom created this beast, and it was nasty!

For time:

1 mile run
29 Deadlifts (275#)
11 Muscle-ups
29 KB swings (70#)
11 Muscle-ups
29 Snatches (squat) (95#)
1 mile run

36:15

Completely ran out of gas and crashed on the Snatches.  Was able to do mostly 3 at a time, but took a lot of time resting in between.  The last run was painfully slow!

Road to Regionals

Wow, kind of gave up on this, ha. 

To get this kicked back off, I figured I'd keep track of my training for the NW Regionals. 

The idea for my programming for the next several weeks are as follows:

-Follow Mainsite, doing 3 on 1 off as best I can.
-Running work on one rest day.
-One rest day, (actual rest day)
-Incorporate strength work
-Incorporate additional Oly work
-Start with 2 a days

It's going to be a hell of a ride!

Friday 1/21/11:

AMRAP in 6 min.:
Muscle-ups

rest 2 min.

AMRAP in 6 min.:
Ring Handstand push-ups

23/20.

I was not feeling the MU's.  I think I was a lot more wrecked from "The Volkswagen" than I thought.


Saturday 1/22/11:

I had a CPAT in the am so I missed out on the sectionals training WOD.  I'm still giving my knees a little bit of a break so I did a little "core" work.

10 Wall climbs
20 GHD sit-ups
30 Good mornings (black band)
40 Toes to bar
30 Good mornings
20 GHD sit-ups
10 Wall climbs

10:39.

Fun little WOD.  Digging the wall climbs! 

Thursday 1/20/11:

Wendler Bench Press

90/110/135
5x145
5x165
5+x190  x10

"Volkswagen"
21-15-9 reps of:
BW bench press
Pull-ups

10:00.  185#. 

Not a good idea to do "The Volkswagen" after Wendler bench.