Jodie's WOD blog

Fit and Fabulous over Forty!!!

Sunday 6.1.14 — May 23, 2014
Saturday 5.31.14 —
Friday 5.30.14 —
Thursday 5.29.14 —

Thursday 5.29.14

Video of ab roll outs to check form/depth

[youtbue=

A.  Front Squat; 5.4.3.2.1 @ 32×1 tempo – rest 2 minutes

Started at 5 x 115, 4 x 125, 3 x 135, 2 x 145, 1 x 160.  Here’s the video of the 160….pretty psyched about this one…

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B.  EmOM  x 10 minutes = 5 cTB pull ups + 10 double unders

This was a lot more challenging than it looked, but got all ctb ub (except for last round, failed on one and had to drop and rekip).  all DU ub.

C.  Snatch pull from pause below knee @ 80% x 3 x 3

3 x 3 at 95

D.  60 sec. handstand hold – belly facing wall – rest as needed x 3 sets

These were stupidly hard.  I got two at 45 seconds and 1 at 30 seconds.  I was SPENT after this!

Wednesday 5.28.14 —
Tuesday 5.27.14 —

Tuesday 5.27.14

lat stretch

t spine rotation

 

A.  Clean pull + PC from pause below the knee + PC from pause @ mid thigh @ 65-70% x 4 sets
B.  Snatch grip DL x 3 x 3  @ 120% of snatch max
C.  Weighted pull up x 3.2.1.3.2.1, rest 60 seconds
+
40 sec. AD sprint @ max
rest 3:30 x 4

Monday 5.26.14 —

Monday 5.26.14

lat stretch

wall slides

angels

db external rotation

ab roll outs

A.  Snatch Cluster; 1.1.1 x 3  @65-70%, rest 15 sec., rest 2 minutes

2 sets at 70 lbs, last set at 80lbs.  Threw one 80 behind me, but all in all good session of snatches.


B.1  BS; 3-4 reps @ 70% x 3 sets
B.2  db bent over row x 5/side x 3 sets

160 x 3 x3 with 55 db row x5/side x 3  Back looking GOOD on the BS’s.  Kinda excited on these:


+
3 sets @ 80%
35 unbroken wall balls, 14#
500m row
50 double unders
rest time = work time

Calf muscles really sore from running on saturday.  Subbed 45 AD for du. WB UB felt MUCH easier than last week.  Not sure if I was just beat up last week or if I was more efficient this time.  Just felt better in every way possible.  

4:45, 4:44, 4:37

Sunday 5.25.14 — May 19, 2014
Saturday 5.24.14 —
Friday 5.23.14 —

Friday 5.23.14

A.  Power Snatch @ 75% x 2 singles x 3 sets (90) 

These felt pretty good.  I failed the first rep at 90, but got all the rest.  Here’s video of the failed attempt and two successful at 90.  2 x 3 sets at 90

B.  power clean @ 85% x 1 rep EmOM x 5 minutes (150)

Hit all these pretty easily at 150.
+
8 minute amrap @ 80%
10 PS @ 55#
30 double unders

4 + 21 ~ All sets of PS ub.  All sets of DU ub but one where i messed up at 17.


rest 5 minutes

8 minute amrap @ 80%
8 DL @ 105#
8 wall ball, 14#
100m row

5 rounds plus 1 DL ~ Did dl in clean grip.  Wore Nanos for this wod, with wodlifts for wb’s.

rest 5 minutes

8 minute amrap @ 80%
AD for calories

84 calories total….icky!