Rest Day

Relax

Work Capacity

50-30-20 rep rounds for time of:

KB Swing (Russian) @ 53#

Burpees

Box Jump @ 24"

200m Run after each round

Time: 18:25

Strength / Work Capacity

Front Squat 5x2 @ 85% 1RM
FS: 240#

Then:
3 Rounds for time:
12 Power Cleans @ 155#
30 Double Unders
Run 400m

Time: 10:58

Rest 10 minutes then:

3 Rounds for time:
12 Overhead Squats @ 95#
12 Burpees
Run 400m

Time: 10:26

Rest Day

Homework and some R&R

Strength / Work Capacity / Swim

Work up to heavy Clean and Jerk
Then: 3x1 @ 90% 1RM

7 Rounds for time:
3 Clean and Jerk @ 165#
5 Chest to Bar Pull Ups

Time: 5:43

Part 2 starts exactly 15 minutes after the start of Part 1

3 Rounds for time:
20m Medball Shuttle Run, trips @ 20#
10 Deadlifts @ 235#
10 Burpees

Time: 4:10

Total Time: 9:53

Rest 5 hours then:
Swim for Recovery freestyle technique work

CSS Technique work

Skill Work: Extension, leg brush, relaxed breathing, hand strokes.

Benchmark "FGB"

Fight Gone Bad
1 minute at each station for max reps, no rest between stations.
Wall Ball shots @ 20#, 10'
Sumo Deadlift High Pull @ 75#
Box Jump @ 20"
Push Press @ 75#
Row (calories)
1 minute rest
3 rounds

Score: 362

Rest Day

FGB Tomorrow

Recovery

2 mile Run @ easy pace
Stretch
Foam Roll

Work Capacity

3 Rounds for time with 1 Minute of rest between rounds of:

20 WallBall (20#/14#)

20 Sumo Deadlift High Pull (75#/55#)

20 Box Jump (20″)

20 Push Press (75#/55#)

20 Row (Cal)

• Continuous running clock with 1 minute rest between rounds.

Time: 13:30

Work Capacity

21-18-15-12-9-6-3 reps for time of:
Row (calories)
Thruster @ 75#
KB Swing @ 70#
Ball Slam @ 30#

Time: 25:44

Recovery / Swim

Swim 25 minutes
Freestyle technique work
CSS Technique work

Stamina

1-10 Ladder of:
Bear Complex @ 105#

after each set
3 Handstand Push Ups
6 Pull Ups
9 Burpees

Time: 34:08

Strength / Work Capacity

Work up to 1rm Snatch
165# (PR)

Then:
21-15-9 reps for time of:
Squat Snatch @ 95#
Chest to Bar Pull Ups

Time: 10:00

Swim

5x50 Freestyle
7x25 CSS
3x25 Freestyle all out sprints

10-5-3-1 for time:
35# Brick Dive @ 12'
Burpees

Time: 11:42

Strength / Work Capacity

Deadlift
1x5 @ 50%
1x5 @ 60%
1x3 @ 70%
5x2 @ 80-85%

DL @ 355, 360# 5x2

3 Rounds for time of:
Run 400m
12 Deadlifts @ 275#
6 Ring Handstand Push Ups

Time: 15:39

Strength

2x 30/30 Squat Jump

Back Squat
1x5 @ 50%
1x5 @ 60%
1x3 @ 70%
5x2 @ 85%

Rest Day

No WOD

Work Capacity / Intervals

1 minute max rep Muscle Ups
1 minute rest
1 minute max rep Deadlifts @ 225#
1 minute rest
3 Rounds

Work Capacity

5 Rounds for time of:
9 Squat Clean Thrusters @ 135#
11 Pull Ups

After 5 Rounds immediately Row 2001 meters

Total time: 24:19

Rest Day

Benchmark "FGB"

Fight Gone Bad
1 minute at each station for max reps, no rest between stations.
Wall Ball shots @ 20#, 10'
Sumo Deadlift High Pull @ 75#
Box Jump @ 20"
Push Press @ 75#
Row (calories)
1 minute rest
3 rounds

Score: 363 (PR)

Strength / Work Capacity

Work up to heavy Front Squat

Then: 5x3 @ 80% 1rm

AMRAP 10 Minutes:
5 Clean and Jerk @ 135#
20 Double Unders

Rounds: 9+3

Rest Day

Work Capacity from Matt Banwart on Vimeo.

Work Capacity

Complete as many rounds as possible in 14 minutes of:
10 Wall Ball Shots @ 20#
10 Overhead Squats @ 95#
10 GHD Back Extensions

Rounds: 6+4 reps

Work Capacity / Stamina

In a 5 minute window;
Complete 1 round of "Helen" and in remaining time do as many clean and jerk as possible with 135# Barbell
Rest 1 minute

3 rounds.

5 minute intermission then:

In a 5 minute window;
Complete the first round of "Annie" (50's) and in the remaining time do as many muscle-ups as possible.
Rest 1 minute.

5 rounds (the numbers descend in accordance with the WOD "Annie", ie. 50-40-30-20-10)

Score is total number of clean and jerk added to total number of muscle-ups.

Note(s): This was a modified Painstorm from CF.com affiliate page.

Score: 41 C&J, 55 Muscle Ups

Grand total of: 96 reps.

Rest Day

I fell well enough to train, I just didn't have time today.

1RM Squat Clean

Work up to 1RM Squat Clean

Worked up to 245# (PR)

Strength

Push Jerk 6x3

1) 155#
2) 165#
3) 175#
4) 185# failed rep 3
5) 185# failed rep 3
6) 185#

--------------------------------------

Report

• Body: No soreness. I am tired. I have not been getting full sleep lately
• Sleep: 6 hours
• Nutrition: paleo. I did have some cheese today.. oops
• Note(s): It felt good to get in a strength day today.

Endurance / Stamina

For time:
Run 800m
53 KB Swings, 1.5 pood
21 Ring Dips
Run 400m Backwards
44 KB Swings, 1.5 pood
15 Ring Dips
Run 200m
35 KB Swings, 1.5 pood
9 Ring Dips
30 Sand Bag Squats, 106# Bag
Run 400m Backwards

Time: 23:50

Update

Report

• Body: No soreness. I have been recovering very well lately and have been able to go full speed on almost all my WODs.
• Sleep: 8 hours. No interruptions.
• Nutrition: Back to paleo. Slipped up a little last weekend with food.
• Fish oil intake has been steady. Magnesium supplementation has really helped my recovery.
• Note(s): I need to get back to more strength training. School has started so I have not been able to get a good strength session in yet. Hopefully tomorrow. As for today... its going to suck.