Monday - March 31

Jump rope - 2 minutes

2- arm swing
10 x 16, 20, 24, 32 kg

OH squat
10 x 10, 15, 20 kg

Snatch
2 x 40, 50, 60, 65, 65, 70, 75, 75kg

Safety bar squat
8 x 70, 140#
5 x 230#
5 x 8 on 3:00 cycle

Zurcher ( sumo DL to knees then reps)
5 x 70, 100, 130, 150kg
1 x 150kg - mentally didn't want another set

Seated calf raise
10 x 70, 105, 105, 105#

Ab wheel
3 x 12

1-arm Swing
2 x 25(r/l) @ 28kg

Thursday - March 27

Crossfit Open workout 14.5

21 Barbell Thruster @ 95#
21 Burpees facing the bar with jump over bar
18 Thrusters
18 Burpees
15 Thrusters
15 Burpees
12 Thrusters
12 Burpess
9 Thrusters
9 Burpees
6 Thrusters
6 Burpees
3 Thrusters
3 Burpees

Total Time: 19 minutes 2 seconds

Wednesday - March 26

De-Load Week

Erg - 500m
 - 1:57.0

Jump Rope - 2 minutes (DU)

2- arm Swing
10 x 16, 20, 24, 24kg

OH Squat
10 x 10, 15, 20kg

Dynamic Warm-up

Axle Clean + Push Jerk
5 x 45, 55, 65, 75, 80kg

Press
8 x 45, 65, 95, 120#

DB Row
8 x 45, 55, 65, 75#

Monday - March 24

De-Load week
Today was spread out through the entire day from 9am-7pm.

Dynamic warm-up

Erg - 500m
 - 2:03.1

Jump Rope - 2 minutes (DU)

2-arm Swing
10 x 16, 20, 24, 24kg

OH Squat
10 x 10, 15, 20kg

Snatch
2 x 30, 40, 50, 50, 50kg

Safety Bar Squat
5 x 70, 140, 190, 230, 270#

Lunge
10 x 45, 45#

SL RDL
10 x 45, 45#

Toes to bar
2 x 10

Friday - March 21

games WOD 14.4

14 minutes - as many reps as possible

• 60 cals on erg
• 50 toes-to-bar
• 40 wall ball (10' x 20# ball)
• 30 barbell clean @ 135#
• 20 ring muscle-ups

 I managed 180 reps total.  Finished the 30 cleans with 15 seconds remaining and was able to make it to the extreme low dip position before the timer went off.

Conditioning continues to slowly improve.  I am far from my old GS and triathlon cardio shape.

Thursday - March 20

Ido Portal movements practiced throughout morning
 2 x 5 bridge rotations using wall
 2 x 5 bridge pushups
 2 x 5 beginning gatherings (beginning headstand progression)
 - duck walk length of room
Later in afternoon......

Erg - 500m
 - 1:46.8

Jump Rope - 2 minutes (DU practice)

2-arm Swing
10 x 16, 20, 24, 32kg

OH Squat
10 x 10, 15, 20kg

Snatch
2 x 30, 40, 50, 60, 70, 70, 70kg

Fr. Squat - straps
5 x 70, 100, 116kg
3 x 132kg
1 x 147kg

Deadlift
5 x 135, 225, 295#
3 x 350#
1 x 410#
440# x 10 - dead stop each rep

1-arm Swing
25 (r/l) x 24kg, 28kg

Plank
 3 x 60 sec.

Wednesday - March 19

Cardio

Recumbent Bike
 - 10 minutes, level 5

Treadmill
 - 10 minutes @ 6.0 mph, 2% grade

Elliptical
 - 10 minutes, level5

StairClimber
 - 10 minutes, level 5

Later in Day.....

Ido Portal intro to back bridge mobility work
 2 sets x 5 (r/l) - rotations into bridge using the wall
 2 sets x 5 - bridge pushup
 2 sets of 8 - round back deadlift @ 45#

Tuesday - March 18

Erg - 500m
 - 1:47.1

Jump Rope- 2 minutes
 (DU practice)

2-arm Swing
10 x 16, 20, 24, 32kg

OH Squat
10 x 10, 15, 20kg

Axle Continental Clean + Push Jerk
5 x 65, 85, 97kg
3 x 110kg
1 x 123kg

Press
10 x 45#
5 x 100#
3 x 120#
1 x 140#
150# x 8+2

2" DB Row
10 x 50, 70, 100, 120, 120#

1-arm DB Press - fatgripz
8 x 50, 55, 60#

DeCline Situp
3 x 20

Monday - March 17

Erg - 500m
 - 1:52.8

Jump Rope - 2 minutes
 (DU practice)

2-arm Swing
10 x 16, 20, 24, 32kg

OH Squat
10 x 10, 15, 20kg

Hang Snatch - full squat under
2 x 30, 40, 50, 60, 65, 65, 70kg

Safety Bar Squat
10 x 70, 140#
5 x 230#
3 x 265#
1 x 310#
12 x 335#

Lunge (r/l)
10 x 45, 115, 135, 155#

SL RDL
10 x 45, 95, 95#

Sled Push to backwards drag
 5 x 60ft. continuous

Floor Ab circuit
 - 6 positions x 40 each

Friday - March 14

Erg - 500m
 - 1:50.9

Jump Rope - 2 minutes (DU practice)

2- arm Swing
10 x 16, 20, 24kg

OH Squat
10 x 10, 15kg

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

• Jumping Muscle-Up to Dips for Reps
• Pushup x 2
• Pullup - strict
• Toes-to-Bar x 2

Just over an hour to complete.  Definitely something I will do again in 3-4 weeks.


Later in Afternoon......

14.3 WOD
8 minutes AMRAP (as many reps as possible)

• 10 x 135# DL
• 15 x 24" Box Jump
• 15 x 185# DL
• 15 X 24" Box Jump
• 20 x 225# DL
• 15 x 24" Box Jump
• 25 x 275# DL
• 15 x 24" Box Jump
• 8 x 315# DL

I was very happy to get into reps with 315.  Anaerobic conditioning still needs improved.

Thursday - March 13

Erg - 500m
 - 1:57.4

Jump Rope - 2 minutes (double under practice)

2-arm Swing
10 x 16, 20, 24, 32kg

OH Squat
10 x 10, 15, 20kg

Snatch
2 x 40, 50, 60, 65, 70, 70kg

Fr. Squat
5 x 70, 90kg
3 x 109, 124kg
3 x 140kg

Deadlift
5 x 135, 225, 315, 365#
3 x 10 @ 395# on 3:00 cycle

Floor ab circuit - 6 positions
 x 40 each

Wednesday - March 12

Cardio

Recumbent Bike - 10 minutes

Treadmill - 10 minutes
 @ 6.0 mph, 2% grade

Elliptical - 10 minutes

StairClimber - 10 minutes


No rest between machines

Tuesday - March 11

Erg - 500m
 - 1:59.9

Jump Rope -double under practice
 - 2 minutes

2-arm Swing
10 x 16, 20, 24, 32kg

OH Squat
10 x 10, 15, 20kg

Axle Continental Clean + Push Jerk
5 x 65, 80kg
3 x 90, 103kg
3 x 116kg

Press
8 x 45, 85#
5 x 110, 125#
3 x 10 @ 135# on 3:00 cycle - hard

2" DB Row
10 x 50, 70, 100, 120, 120#

Lat. Raise
12 x 12.5, 15, 15#

Preacher Curl
12 x 45, 65, 65#

Tri. Pushdown
12 x 80, 80, 80#

Decline Situp
3 x 15

Monday - March 10

Erg - 500m
 - 1:54.6

Jump Rope - 2 minutes (double under practice)

2-arm Swing
10 x 16, 20, 24, 32kg

OH Squat
10 x 10, 15, 20kg

Hang Snatch - squat catch
2 x 20, 30, 40, 50, 60, 60, 60kg

Safety Bar Squat
8 x 70, 140, 190#
5 x 245, 280#
3 x 10 @ 300# on 3:00 cycle

Later in afternoon....

Sled push to backwards drag (60ft. each) x 4 - no rest between

Lunge
10 x 45,95, 115, 135#

SL RDL
10 x 45, 95, 95#

Sled push to backwards drag (60ft. each) x 4 - no rest between

Seated Calf Raise
10 x 45, 70, 105, 105#

Ab Wheel
3 x 12

Saturday - March 8

Yoga Class

Friday - March 7

Did the 14.2 Crossfit Open Wod

0-3 minutes
10 - OH Squat @ 95#
10 - Chest to Bar kipping pullups
10 - OH Squat @ 95#
10 - Chest to Bar kipping pullups

3-6 minutes
12 - OH Squats @ 95#
12- Chest to Bar
12 - OH Squats @ 95#
3 - Chest to Bar

Total score was 79

Thursday - March 6

Erg - 500m
 - 1:52.0

Jump Rope - 2 minutes

2-arm Swing
10x 16, 20, 24, 32kg

OH Squat
10 x 10, 15, 20kg

Fr. Squat - w/straps
5 x 60, 80, 101, 116kg
5 x 132kg

Clean Pull
2 x 60, 80, 90, 100, 105, 110kg

Deadlift - not touch-n-go
5 x 135, 225, 315#
5 x 10 @ 350# on 3:00 cycle

Toes to Bar
3 x 12

Had to do fr. squats with straps and clean pulls today.  Ring finger tendons/bones are very sore and the clean grip was stretching them too far into pain.  Resting them for a couple of weeks.  I feel the intense grip training pre-Arnold was the main culprit.  Grip strength is not hampered, only lateral/diagonal tension on the fingers.  Could it be a stress fracture? Tendon Pulley? 

Wednesday - March 5

Cardio / Active Recovery Day

Recumbent Bike
 - 10 minutes - 86 cals

Treadmill
 - 10 minutes @ 6.0 mph, 2.0% grade

Elliptical
 - 10 minutes - 116 cals

StairClimber
 - 5 minutes - 15 floors

No rest in between machines

Tuesday - March 4

Erg - 500m
 - 1:49.4

Jump Rope - 2 minutes

2-arm Swing
10 x 16, 20, 24, 32kg

OH Squat
10 x 10, 15, 20kg

Axle Continental and Push Jerk
5 x 65, 75, 84, 97kg
5 x 110kg

Press - Juggernaut2.0
8 x 45, 95#
5 x 10 @ 120# on 3:00 cycle

2" DB Row
10 x 50,70, 90, 90#

Landmine rotations
3 x 10

Toes to Bar
3 x 10

Later in afternoon.....

Tri Pushdowns
10 x 60, 70, 70#

Lat. Raise
10 x 10, 12.5, 15#

Preacher Curl
10 x 45, 65, 85#

Hanging Knee Raise w/twist
3 x 10 (r/l)

Monday - March 3

With the Arnold behind me, I'm lowering the intensity to help my CNS recover and will be performing more conditioning work.  Nice not to have any competitions on my calender til June 14 with grip sport nationals.

Erg - 500m
 - 1:45.2

Jump Rope - 2 minutes

2-arm Swing
10 x 16, 20, 24, 32kg

OH Squat
10 x 10, 15, 20kg

Safety Bar Squat - Using Juggernaut 2.0 programming
8 x 70, 140, 230#
5 x 10 @ 265# on 3:00 cycle x 10 last set

Lunge (r/l)
10 x 45, 95, 115, 145#

Single Leg RDL
10 x 45, 95#