Jodie's WOD blog

Fit and Fabulous over Forty!!!

Saturday 1.3.15 — December 29, 2014

Saturday 1.3.15

A.  Snatch DL @ 105% x 5 x 4 sets.. mimic set up and pull like your snatch
*after each set do 2 max effort broad jumps
135 lb x 5 x 4, 2 six foot broad jumps each round
B.  High Hang Clean + hang Power clean (2+3) x 3-4 sets.. off feel
85, 105, 105…back was smoked….kept it light and worked on form, upright back and heals down during catch of power clean
C.  1/4 FS @ 105% of clean x 5 x 3 sets.. hold 5th rep for 10 sec. in front rack
185 x 5 x 3….worked on keeping all my fingers under the front squat.  it does seem to help my  front rack.
+
5.4.3.2.1 – strict HSPu…. at hardest possible level — against wall or with a spotter or off a bosu ball
50/40/30/20/10 – unbroken double unders
round 1:  2/1/1/1…50 ub du
round 2:  1/1/1/1…21 du, tried again….37/3 du…moved on
round 3: 2/1….30 ub du
round 4: 2…20 ub du
round 5: 1…10 ub du
rest as needed
25 minutes on the AD
30 sec. @ 90% effort
30 sec. @ 50% effort
completed!
Friday 1.2.15 —

Friday 1.2.15

hollow holds x 60 sec. x 3
static weighted back ext.hold off ghd x 20 sec. x 3
A.  Snatch; 65% x 5, 70% x 5, 75% x 5  74 x 5, 84 x 5, 90 x 5
Slow mo of last rep at 90….pretty freakin’ good!!!
B.  Front Squat x 3-5 reps x 5 sets.. building a bit more from last week
135, 145, 155, 155, 160….last 3 sets were TOUGH!!!
C.  Hip Clean x 3 x 3 sets.. off feel
85, 115, 115
+
10 minute ascending ladder
3 CTB pull ups
3 power cleans @ 95#
6 CtB pull ups
6 power cleans @ 95#
9/9
12/12
etc…
First time doing butterfly CTB’s….got thru 3, 6, 9 and half of 12, then switched to kipping.  Finished the round of 15’s.
Thursday 1.1.15 —
Wednesday 12.31.14 —

Wednesday 12.31.14

accessory work today
hollow holds x 60 sec. x 3
static weighted back ext.hold off ghd x 20 sec. x 3
kip swing on rings x 8 x 3
Mu work – with spotter and w/out.. depending on how you feel for 1-2 reps x 4 sets
belly to wall handstand holds x 60 sec. x 3
+
500m row @ 1:57/500 pace
rest 2:30
x8 sets
Tuesday 12.30.14 —

Tuesday 12.30.14

A.  Power Clean @ 80% x 12 total reps.. done as doubles here for as many as you can .. or clusters
140 x 2 for 6 sets…tough but doable for the entire time.  Got easier as i went along.
B.  Hang Muscle Snatch + High Hang Power Snatch (3+2) x 5 sets.. off feel
55, 65, 75 x 3
C.  10 minute EmOM
odd = 3 CDL  @105% + 3 TnG box jumps @ high effort
even = 2 strict HSPU
Messed up the weight on the CDL and did 185.  ugh!  My back is fried!  HSPU are coming along.  First time doing them without an abmat and with a bit better body position.  need to stop LOOKING DOWN!!!
+
3 rounds @ 85% effort
12 thrusters, 55#
500m row
10 DL @ 185#
10 barbell facing burpees
rest time = work time
By the time I got to this my back was SMOKED!  
4:42
4:55
5:46 (low back was kinda hurting on DL and burpees…went real slow and wore a weight belt)
Monday 12.29.14 —

Monday 12.29.14

accessory work to put in this week 3x
hollow holds x 60 sec. x 3 1:00, :45, :30 (obviously need to work on these)
static weighted back ext.hold off ghd x 20 sec. x 3 (10, 10, 15lb)
Worked with Rachel today….tightened up my butterfly pu cycle time and did CTB butterfly pu’s.  Need to work on these until next time.  Also worked a LOT on HS holds and walking drills, kipping HSPU positioning.  lots to practice!!  🙂
A.  Box squat x 4 reps x 6 sets… look to get below parallel here
115, 135, 145 x 4….much HARDER below parallel
B.  Snatch grip push press + OHS; 1+1 x 5 sets.. hold OHS for 3-5 sec. in bottom
Worked up to 120.  Forgot about the pause at bottom so only did 100 and 120 with pause.
+
12 minute amrap
10 unbroken wall balls, 16#
15 double unders
20 kb swings, 35#
went for the 10 ‘ to practice for comp in 1.5 weeks.  MUCH harder, but doable.
5 rounds plus 3 wb’s
Saturday 12.27.14 — December 22, 2014

Saturday 12.27.14

A.  Snatch DL @ 90% x 5, 95% x 5, 100% x 5 x 2.. mimic set up and pull for snatch here
110 x 5, 115 x 5, 120 x 5 x 2 sets
B.  Hang Power clean; 5.4.3.2.1
95, 115, 125, 140, 155…should’ve started a bit higher!
C.  strict HSPU x 10 reps x 3 sets.. toughest set up you can here…
round 1: 4 strict, rest on a box
round 2: all strict…moved my hands out a little…helped a great deal.  Got 10 in 4 min.   Pretty spent after that so moved on.
+
30 sec. AB sprint @ max effort
rest 2:30
x5 sets
53 total cals
rest 7 minutes
20 minute amrap
500m row
100ft. FW @ 55/# per hand
50 double unders
4 rounds plus 230 meters rowing….split all du into 35/15 or 30/20….good decision!!!!!  feeling a bit more confident in those.  🙂
Friday 12.26.14 —

Friday 12.26.14

A.  BN snatch grip push press + Snatch balance; 3+1 x 4-5 sets

Well, this is a surprise….I worked up to 85 (my normal weight for snatch balances) and it felt super light, so I decided that I was going to see what happened with 95.  That felt light.  Went up to 105…still felt good, so I went up to 115!!!!  So STOKED about this!!  This is HUGE for me.  🙂

B.  Front Squat x 3 reps x 5 sets.. build a bit from last week
I was hoping to go a lot over 145 this week.  That didn’t exactly happen but this week I hit 115, 145, 145, 145, 150….that’s a LOT more volume than last week, so I’ll take it!
C.  Kip swing on rings x 5 + Mu x 1-2 reps x 4 sets… use a spotter if need be
Wow….my back was SUPER tired.  I couldn’t even get up for 1 using the blue band.  Decided that I shouldn’t push this and moved on to the wod.
+
13 minute amrap
40 cal row
30 Pc @ 95#
20 FS @ 95#
30 box jumps, 20”
40 pull ups
My goal for this wod was to make it to the pull ups.  I ended up 4 reps shy of the entire round.  Kinda psyched about that.   Here’s how I broke it up:  Row – 2:30, PC 10/7/7/6, FS 10/5/5, BJ were non stop but my legs were SHOT….had to jump up, step down every single one of these.  Hit PU with a little less than 2 min left.  I jumped up and did all butterfly….got 36 pull ups in 1:45….I’m VERY excited about that!!!!  🙂  PROGRESS!!!!
Thursday 12.25.14 —
Wednesday 12.24.14 —

Wednesday 12.24.14

accessory work:
kip swing on rings x 10 x 3 sets
Didn’t have time for these….was in a rush to get all this done today due to olivia’s ear infection.
handstand holds against wall x 60 sec. x 3
forward facing, did over 1 minute with great posture.  back facing, not as good.  started to lose midline about half way thru and posture was not as great.  Videos below:
+
500m row @ 1:58/500
rest 2:30
x8 sets
I crushed these today!  Wanted 1:55 average pace…killed myself to get it!
1:54.5
1:55.1
1:53.8
1:55.1
1:55.1
1:54.9
1:55.9
1:55.8
Total Average pace:  1:55.0, average s/m:  32
The last two were such a mental game.  I was VERY close to puking!