November 28, 2013

DATE – Thursday

Warm-up: Band pull-aparts + Presses

Mobility: Lacrosse ball into pecs and delts

WOD A) Strict Press: 5 x 5 (15 min) Completed 80 lbs

(Start first working set of 5 @ 70% of 1RM, increase load as needed over the 5 sets working up to a 5 RM)

WOD B) (18 min)

8 rounds for max reps KB snatch:
20s Handstand hold
10s Rest
20s AMRAP Kettlebell snatch (24/16kg) (Alternate L/R each round)(Sub – KB swing)
10s Rest

- Rest 2 min -

8 rounds for max reps ball slam:
20s Parallette or dip bar tuck hold
10s Rest
20s AMRAP Ball slams (30/20)
10s Rest

Score is total KB snatches + ball slams 114 RX plus (30lbs)

November 27, 2013

Warm-up:
500m Run
Leg and shoulder swings
20 band pull throughs

Mobility: Roll out Calves + Glutes

WOD A) (8 mins)
Work up to a high (but safe) seated box jump.
(Start in a seated position on a bench and in one movement jump up to box)
Worked up to 24 inches

WOD B) EMOM x 30
1) 3 x deadlifts + 3 x hang power cleans (60-70% of 1RM PC) 95 lbs
2) 4-6 x (1 toes to bar + 1 knees to elbows) (Sub 8-12 hanging knee raise) hanging knee raises
3) 40/30/20 x Doubleunders (Adv/Int/Beg) beginner

(10 rounds of each, start on any of the movements and rotate through in order)

Time Flies!

I need to start off by saying I cannot believe that the last 6 months has past so quickly! I mean I have now completed 8 full tax seasons! Crazy!

Quick Update:
In January I suffered a nasty concussion as a result of 2 crashes back to back on the first night of official training for the BC Cup Racing Series.  This was probably the first serious concussion I have suffered in my life.  It completely shut down my training for 4 months, it made work almost unbearable.  Well fast forward and here we are.  Onward and Upward.  I am now 2 weeks back into full time training and definitely feeling the effects of not working out for that long but the only way to get better is to get back at it.

Baby steps!