Re: AEB Workout Log
 

the Rittenhouse run was this weekend (so much fun, and I'm actually sore), then capture the flag sunday.

Today was backsquatting and OpenWOD 12.6 (3 65# thrusters, 3 C2B pullups, 6, 6...) subbing ring rows for the pullups. through 15 thrusters, 7 ring rows.

Backsquat jumps:
135x5
165x3
195x2
215x1
230x1
240x1
250xF

Re: AEB Workout Log
 

That metcon was brutal.

Re: AEB Workout Log
 

high hang to hang snatch complex and Jeremy (which I love): 5.45 at 53#

Snatch jumps:
53
63
73
83
93
98
103

Re: AEB Workout Log
 

split jerking and 7/7/7 65# push press + burpees: 7.42 (previous best time 7.25)

Jerk Jumps:
73x2
93x1
113x1
128x1
138xF (I cannot commit to jerking)

Re: AEB Workout Log
 

vacation plus laziness = lots of days of posting.

12/27-
front squat doubles EOMOM and 3 Rounds for time of: Row 250m, 15 20# Dumbbell Push Press, 15 Ring Rows. got hard FAST 7.12

front squat jumps:
95x2
115x2
130x2
145x2
155x2
165x2
165x2
165x2
165x2
165x2

Oly ( I forgot how to snatch)
29x3
34x2
39x2
42xfx1
42xfx1
42x2
45x1
47x1
49xfxf (2 pulls)

12.28

peak set of 3 on the ring dip (forgot to write jumps) mini band

10 rounds of:

30 seconds of strict pullup

30 seconds pushups

30 seconds of Rest

5/5
3/3
3/4
3/3
3/4
3/3
2/3
2/3
2/3
2/3

28/34=62 reps

12.29
open wod from last year, 15 minute AMRAP 9 deadlifts (100#), 12 hand release pushups, 15 20" boxjumps: 7 rounds 1 pushup

then double under practice. now getting a few strung together without singles, but then I fail and get super frustrated.

12.30
Oly (still can't snatch)
29x2
34x2
39x1x1
42xfx1
45x1x1
48x1
50c1
52xf
52xf
45x1xf
45x1
47xf

Hate C&J
45x2
45x2
50x2
50x2
50x1
50x1
50xf (jerk)
50x1

12.31
backsquat (horrible today WTF)
135x5
165x2
185x2
195x2
195x2
185x2
185x2

500m row cash in/cash out, then 3 rounds for time 20 45# jump squats, 20 1pood AKB. 12.18.

I'm regressing as we speak

Re: AEB Workout Log
 

rest day on Tuesday then Oly Wednesday.

Snatch jumps:
29x2
34x2
39x2
42x2
45xFx1
48xf
48xf
48x1
48x1
48x1
45xfxfx1

Yesterday was single leg squat work, sets of 5. Worked up to 7.5# plate hold.

Metcon was 12 minute AMRAP of 10 pistols, 10 vups. 7 rounds 8 SLS.

Today was muscle up work (ha). metcon of 3 rounds 20 125# deadlifts, 10 1 pood single arm OHS. 5.47

Re: AEB Workout Log
 

After taking basically all last week off, it's great to be back.

Oly on Sunday (nothing great here, but not terrible)

Snatch jumps:
29x2
34x2
39x2
42xFx1
45x1
48xFx1
50xfxf
50xfxf
50xfxf
50xfxf

C&J jumps:
45x2
45x2
50x2
55x1
55x1
58xf (c no j)
58x1
58xfxf (c no j)

Monday was pause front squats and then tabata HSPU (pushups for me) - 24- followed by 2 minutes single leg squats (30)
pushup sets--7,4,3,4,3,3,2,2

Squat jumps:
95x2
115x2
135x2
145x2
150x2
155x2
165x2

Back for gymnastics in the evening to practice kipping. I didn't hurt myself, so win, but still sucked. My shoulders hurt a lot today.

Push press today (so hard w sore shoulders) and I didn't do great here, but also not terrible.

then 7 min cap, EMOM 7 33# jump squats, then double unders (goal 100, got 35). I think I need to accept that I can't yet string them together and stop trying during metcons.

Push press jumps:
53x3
73x3
88x3
98x3
103xf
103xf (2)

Re: AEB Workout Log
 

Oly last night was horrid, didn't get above 41 (useless) but squatting was good.

Snatch jumps:
29x2
34x2
39xfx1
39xfx1
41xfx1
41x2
41xfxf
36x2
36x2
36x2
36x2

Squat jumps:
115x2
145x2
175x2
195x2
210x2
220x2
230xF (1)

Today was power cleans and a really fun team wod: 8min amrap of 20# dumpbell push presses and box jumps for a total number of box jumps. MM, Lindsay, and I killed it: 217

Clean jumps:

63x2
83x1
103x1
113x1
123x1
133x1 (still felt really light, but time ran out)

Re: AEB Workout Log
 

So today was hard. 20 rep backsquats are no joke and the metcon (AMRAP 15 min of 400m run, 20 burpees, 20 steps OH lunge 35#, 500m row) was killer. 1 round, 225m row

Backsquat jumps:
135x3
155x3
170x20 (5# more than October 1)

Re: AEB Workout Log
 

Yesterday was JV practice:

HSPU work (hilarious)
3RM for C&J--113 because I just gave up on anything higher
60 wallballs in as few sets as possilbe (25, 20, 15)
5 minute AMRAP of 95# frontsquat 5 C2B pullups (also hilarious)
100 double under cash out. These took awhile, but I did double single single... still need to get the rythem to do them consistantly.

Oly today, snatch still terrible, but a 1kg PR on the clean. Should have been 2, but I was really tired. I could not deal with jerking today.

Snatch jumps:
29x2
34x1xf
38x2
41x2
44x1
46x1
48xfxf
48x1
50xfxf
50xfxf
50xf
45x1

clean jumps
45x2
50x2
53xfx1
56x1
59x1
61x1
63x1
65x1
66xf
66xf

Tomorrow is likely a rest day