Benchmarks & PR's

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Monday - 5/1/2017

  
Strength
Front squat

5-5-5-3-3-3
Worked from 135# up to 235#

MetCon
For Time

50 Burpees
20 Squat cleans @ 95#
Finished in 9:38. Did burpees to a target to keep those consistent.

Friday - 4/28/2017

  
MetCon
"BULL"

2 Rounds
200 DU
50 OHS @ 75#
50 Pull-ups
1 mile run
45 minute time cap
I finished the first round, then got 200 more DU and struggled through 50 more OHS. I was over the time cap by then, and could barely stand so I had to stop.

Thursday - 4/27/2017

  
Strength
Hang power cleans

EMOM 12 : 3 reps
Worked from 115# up to 175#

MetCon
AMRAP 10

200m run
10 pull-ups
4 rounds working on butterfly pull-ups.

Tuesday - 4/25/2017

  
Strength
Split Jerk

4-4-4-2-2
Worked up to 185# for 2.

MetCon
5 Rounds

2:00 on/1:00 off
AMRAP 2
10 Box Jumps
5 Power cleans @ 185#

Monday - 4/24/2017

  
Strength
Low bar back squat

6-6-4-4-2-2
Worked up to 275# for 2.

MetCon
21-15-9

STOH @ 95#
Sit-ups
Hanging knee raises
Did the last 9 as T2B. Finished in 6:26 because I went light so I could go fast.

Friday - 4/21/2017

  
Strength
Front squat

Find 1RM
Worked up to 275#. Not a PR, but good for today. Old PR (2 years ago and much more body weight) was 296#.

MetCon
AMRAP 20

6 DL @ 155#
7 Burpee pull-ups
10 KBS
200m run
Finished 5 rounds plus 6 reps.

Thursday - 4/20/2017

  
Strength
Push Press

4-4-2-2-2-2
Worked up to 2 at 185. Then got 1 at 215#. Tried twice to get a 1RM @ 216#, but did not lock out either of them.

MetCon
4 RFT

14 thrusters @ 75#
14 sit-ups
14 hang power snatches
Finished in 12:15.

Wednesday - 4/12/2017

  
Strength
Squat Clean

EMOM 5m : 3 reps
EMOM 5m: 2 reps
EMOM 3m : 1 rep
E30s for 3m : 1 rep
Worked up to 225#. Tried 245 for PR, but failed the lift.

MetCon
100 KB Swing 35
- EMOM perform 7 PU
Finished in 4:40

Tuesday - 4/11/2017

  
Strength
Hang Snatch (power)

3-3-3-1-1-1?, continue as long as able in time
Worked up to 145#

MetCon
3 Rounds

Run 400m
12 Power Snatch 75

Monday - 4/10/2017

  
Strength
Overhead squat

6-6-3-3-2-2
Worked from 75# up to 145# for 2. Old 1RM was 165#. If I had more time, I may have been able to give that a go. Felt very strong overhead today.

MetCon
15/9 - 10/7 - 5/5

Squat clean thruster @ 75#
Bar muscle ups
I mostly wanted to work on the bar MU for this WOD. I managed to get 21 singles in 22 attempts (slipped on the very last rep). Finished the workout at 9:57.

Friday - 4/7/2017

  
Strength
Max Thruster
Worked up to 1653. Not a pr, but was holding back for the WOD

MetCon
Fran

21-15-9
Thrusters @ 95#
Pull-ups
New PR @ 7:14 (2 seconds better, but I'll take it)

Thursday - 4/6/2017

  
Strength
Low Bar Back Squat

5-5-3-3-1-1-1 Find 1 RM
Worked up to a successful lift at 305#

MetCon
"Annie"

50-40-30-20-10
Double unders
Sit-ups
Still one of my favorites. Finish in 9:40 this time.


Wednesday - 4/5/2017

  
Strength
Deadlift

Warmup with 3-4 sets building to about 80% 1rm, sets of 3-5
Then Find a 1 rep Max in 3-4 attempts. PR CITY!!
Max for today was 345#. Does not beat my PR of 365# from a year ago.

WOD
4 Rounds, 20 min cap

25 KB Swings 35
Run 400m
7 Front Squat 95
14 Toes to Bar
Finished 3 rounds + 20 KBS. I don't like running, probably because I'm old and slow and it takes a toll on these kinds of workouts.

Tuesday - 4/4/2017

  
Strength : Press
5-5-5, up to 80% 1rm,
then Find a 1 rep max
Worked up to 135, 145, 155. Old PR was 165, so went for 167 (failed), then 166 (failed, but closer).

 

WOD
12 Clean and Jerk 115
4 Bar Muscle Ups
10 Clean and Jerk
5 Bar Muscle Ups
8 Clean and Jerk
6 Bar Muscle Ups
Did all singles for all movements. Finished in 11:40.

Monday - 10/31/2016

  
Strength
1RM
Front squat
Not a PR, but 260# was the best I have done in over a year. Very happy with this number given I weigh a lot less than when I actually PR'd before.



MetCon
AMRAP 10
7 T2B
12 Wall Balls @ 20#
7 C&J @ 135#
Finished 3 rounds and was 4 reps shy of finishing the 4th.

Tuesday - 9/6/2016

  
Strength
Low Bar Back Squat
3-3-3-3-3
Worked from 95# up to 255#. Had more in the tank, but ran out of time. Probably should have started heavier or taken bigger jumps in the early sets.

MetCon
21-15-9
KBS @ 44#
Front squats @ 75#
Finished in 4:49. Probably could have gone heavier for both objects, but really wanted to go unbroken for the whole workout.

Monday - 9/5/2016

  
Labor Day Hero WOD

Hotshots 19
6 Rounds for Time (40 minute cap)
30 Air squats
19 Cleans @ 95#
7 Strict pull-ups
400m run
I finished 5 rounds at the cap. Then I did the 6th round just to finish the workout. Ended at 48:27. All pull-ups strict, so that was a win for me.


Sunday - 9/4/2016

  
Striking

AMRAP 20
1,2,3,4 step 1,2,3,4 x 3
10 Russian KBS @53#
10 Sit-ups
Made some changes during the workout to keep it interesting. 10 sit-ups became 3 sprawls, then became 5 push-ups.

Friday - 8/26/2016

  
Strength
1RM
Clean and Jerk
Worked up to 225#. Needed to get over 227#. Got 225# and failed 230# a few times.

MetCon
"Jackie"
Row 1000m
50 Thrusters 45/35
30 Pull-Ups
Finished in 10:40

Thursday - 8/25/2016

  
Strength
Bench Press
3-3-3-3
Got up to 185#

Strict Press
5-5-5
Worked up to 165#

MetCon
AMRAP 12
20 Wall Ball 20/14
20 SDLHP, KB 53/35
2 Wall Climbs
Finished 4 full rounds