Jodie's WOD blog

Fit and Fabulous over Forty!!!

Saturday 8.1.15 — July 26, 2015
Friday 7.31.15 —

Friday 7.31.15

gymnastics
A1. Strict HSPU by feel x 3 sets  **any height that you can come back up solid
4 shspu x 3 sets……YEEEHAWWWWW…..!!!!
A2. Stall bar T2B x 3-5 x 3 sets
No stall bars, so did 5 x 3 sets of sttb
 

B1. Slow Negative P-lette Deficit HSPU to shoulder stand hold (feet on box, float feet off the box for the shoulder stand x 3 x 3 sets **hold the shoulder stand by feel
3 per round for 3 rounds
B2. Pike dead hang to inverted on rings x 3-5 x 3 sets  **lower with as straight body as possible
3 per round, elongated tuck position
C1. Deficit push ups x 5-7 x 5 sets **low as possible
5 x 5 sets on green oly plates
C2. False grip ring hang by feel x 5-7 sets
10 sec x 5 sets (hands are a bit ripped up from MU on wed)
+
saving for PM session:
A.  Santch pull + Snatch; 1+1 x 5 @ 75% (90)
rough time working up at 90.  85 was better for me today.
B.  Back Squat; 70%x6 (160), 85X1 (195), 70%x6, 85%x1, 70%x6
no go on heavy BS…did FS’s for sean
Wednesday 7.29.15 —

Wednesday 7.29.15

gymnastics work
A. Complex x 5 times through, rest as needed between sets
3 ring swings
1 MU transition
3 sec low dip hold
1 kipping dip
3 sec support hold
B1. HS (piked) hold on physic ball x 10 sec x 3-5
B2. BMU x 1 x 3-5
B3. P-lette Depth push ups x 5 x 3-5 sets  **as low as your
B4. P-bar body rows x 5 x 3-5 sets
+
20 min amrap
3k row
200m farms walk, 55#
max cal on AB
rest 5 minutes
20 minute amrap
5 mile AB
50 burpees
max distance run
Tuesday 7.28.15 —

Tuesday 7.28.15

Started with seans wods today:
Ankle module:  Ankle distraction, 2 min each foot, KB squat holds, barefoot foot walking drills (ball of feet, heels, inversion, eversion), 1 foot hopping
A) Box Squats to 3″ below parallel (use bumpers as a box, the top 6 plates should all be 10s so we can lower the height each week.): 125#, 6 reps, 4 sets, 2 minute rest

B) Front Squat hold: 85#, hold bottom (BOTTOM) for 2 minutes on a running clock, record time to complete

C) Kossack: 10 reps each side, 3 sets, 60 second rest

Just so you can see how hard I’m working for Sean, here is video of my Box squats in nike metcons….so hard for  me!
This is fs holds at the bottom…these do me in…
After above my CNS was smoked  Moved on to wod after resting 30 min.
A.  Clean DL + Hang power clean + Clean; 1+1+1 x 5 sets @ 75%
B.  Front squat + SJ; 1+1 x 4-5 sets @ 70%
+
6 minute amrap
10 DL, 115#
15 box jump overs w/ step down
20 double unders
25 wall balls, 20#
30 double unders
~rest 4 minutes~
x2 rounds
Round 1: 1 full round (took WB’s in 5’s)
Round 2: 1 full round plus 10 DL (WB’s in 9, 9, 7)…hard!
fi
After this practiced bar mu for first time…woot woot!  did 2 sets of 2!  First time in months!
Monday 7.27.15 —

Monday 7.27.15

Shoulder Stretch Rupert
A.  BN snatch grip push press + OHS; 3+3×2 + 2+2×2
Felt pretty good on these today.  Went 65, 75 for 3+3, then 85, 100 for 2+2.  Form looked good on these so thru on 20 lbs and went for 1….not too shabby!  Getting better at holding the external rotation…fighting for the squat, however.  😦  Wore low shoes and took wide stance.  Working for me as of now.
+
gymnastics work
Day 1
Decided to do some of the shoulder stretching that Rupert showed us at camp last time.  Really sat in a mini backbend for a few times…maybe 2 min total time.  Did WONDERS for my strict hspu positioning
A1. Strict HSPU by feel x 3-4 sets  **any height that you can come back up solid
3, 3, 4, 4!!!!!  Check out this video!!!
A2. Mixed grip high pull chin up cluster 1.1.1.1, alternate grip each rep x 3-4 sets
Was able to get really high today and chest to the bar…I think the shoulder stretching helped these as well.
B1. Deficit HSPU feet on 27-30″ box by feel x 3 sets
I did one set of these and didn’t feel so great on my shoulder, so skipped after this.
B2. Pike dead hang to inverted on rings x 3-5 x 3 sets  **lower with as straight body as possible
Did tuck levers
C. Strict MU on low rings with feet on bench, feet off bench during transition +  dip x 10 reps
**alternate between strict and kipping dip
+
2 rounds
10 hollow rocks
10 hollow ups
10 sec hollow hold
10 sec leg lowering abs x 3
10 sec supine posterior pelvic tilt x 3
**rest 10 sec between exercises, rest 90 sec between rounds
Next I did Sean’s workout:

A) Back Squat, On Balls of Feet, Flat Shoes: 45#, 6 reps, 3 seconds down, 2 second pause, 1 second up, 4 sets, 1 minute rest

B) Overhead Hold: 95#, accumulate 2 minutes over head on a running clock, record time to complete including rest

Total time – 3:55, did 3 sets, 1:00, :40, :20

C) Farmers Carry: 70# (35 each hand), 90 meters, 3 sets. 90 second rest

conditioning:
3 rounds
21 cal row
8 hang squat cleans @ 95#
rest 90 sec. bt. rounds
round 1:  2:52, round 2: 2:57 (lost my balance on squat cleans and had to drop at 2), round 3: 2:47
~keep HR @ 155 or higher for work
Saturday 7.25.15 — July 16, 2015

Saturday 7.25.15

Sean’s mobility stuff:
Ankle and hip banded work, T-spine mobility
farmers carrry 90 m x 5, 60 sec rest with 50# total
cuban press, 20 lb, 8 reps x 4 sets
Heidens (skiier side lateral jumps) 24 reps x 3 sets
side lateral box step ups, 24 inch box plus a 25lb plate, 8 reps per leg x 3 sets
focus on keeping heel down entire time.
AM
A.  power clean off blocks @ knee x 4-5 singles x 4 sets *build from last week a bit more
120 x 1, 130, x 1, 135 x 1, 140 x 2, 145 x 2
These felt pretty bad this am….just really tired at this point today.  Here’s vid of 145:
B.  Snatch RDL x 10×3 @ 80% of snatch
95 x 10  3 sets
C.  1/4 OHS x5x3 sets @ 110% of snatch **hold 5th rep for 10 sec. OH
This weight was pretty much impossible.  I did a set of 3 at 65, 3 at 85, 4 at 125, then could only hold 3 at 130.  I ended up pretty upset after this attempt.  
The rest of this didn’t happen.  😦
+
gymnastics work
A1. Strict HSPU by feel x 3 sets  **any height that you can come back up solid
A2. Stall bar T2B x 3-5 x 3 sets
B1. Slow Negative P-lette Deficit HSPU to shoulder stand hold (feet on box, float feet off the box for the shoulder stand x 3 x 3 sets **hold the shoulder stand by feel
B2. Pike dead hang to inverted on rings x 3-5 x 3 sets  **lower with as straight body as possible
C1. Deficit push ups x 5-7 x 5 sets **low as possible
C2. False grip ring hang by feel x 5-7 sets
Afternoon
45 sec. sprint – get HR up to 170 or higher
90 sec. slow recovery on AB –
x4 rounds
Friday 7.24.15 —

Friday 7.24.15

Sean’s WOD:
ankle mobility drills
10 x 5 sets of BN strict press with 55#….super challenging today.  Not sure what was up.
5 x 5 sets of 105 pause front squats in nike metcons….rough also.  Working on getting weight back over mid foot….this is just real slow going.

Accumulate 2 min total time hanging with 25# weight hanging from waist….3:00 total time…1:00 set, 1:00 min rest, 1:00 min set.  Still, however, can’t kip well.  bummer!!!
A.  Clean + fsqt + SJ; 1+2+1 – Every 2 minutes x 12 minutes
totally smoked today….will try to do these tomorrow
B.  Back Squat @ 70%x5 reps x 3 sets *3 sec. pause for each lift
subbed pause front squats for these at 105 lbs 5 reps x 5 sets
C.  Snatch pull + High Hang Snatch + Snatch; 1+1+1 x 5 sets @ 70-75% of snatch
shoulder was achey….going to wait til tomorrow
+
35 cTB pull ups
100 double unders
35 pull ups
couldn’t do any pu’s, so subbed 35 GHDSU for both CTB and 35 ghdsu for regular pu’s….total time: 6:23
Wednesday 7.22.15 —

Wednesday 7.22.15

gymnastics wednesday
Gymnastics work
A. Complex x 5 times through, rest as needed between sets **use a spotter if needed
3 ring swings
1 MU transition
3 sec low dip hold
1 kipping dip
3 sec support hold
had a couple failures, but that was because I fell out of the false grip.  Once I got up there securely I was fine.
B1. HS (piked) hold on physic ball x 10 sec x 3-5
B2. strict rope climbx1x3-5
B3. P-lette Depth push ups x 5 x 3-5 sets  **as low as your
B4. P-bar body rows x 5 x 3-5 sets
These went really well…did 4 rounds of each.  Didn’t have phsyio ball, but used the rower seat, worked well!
Sean’s workouts went really well today!!  Made some big progress:
ankle module/stretching
DB press out, 12 lb, 10 reps x 4 sets
hold bottom of BS with 85 lb…total time 4:35, sets of 45, 55, 20 seconds 
KB high pulls with 15 lb, 12 x 4 sets
Farmers carry, 80m x 35 Lb per hand x 3 sets
+
Did the following PM:
3K run @ 150-160 HR
16 and some change, but my HR was about 160-165 most of the time
rest 7 minutes
3K run @ 150-160 HR
17:30….again had hard time getting HR down
Tuesday 7.21.15 —

Tuesday 7.21.15

Beantown Barbell
Sean’s wod today:
box squats at 125 to 2 ” below parallel x 6 reps x 4 sets
Front squats …  accumulate 2 min….3 sets of 45, 40, 35 seconds in 4:35 total time
Kossack’s side squats, 3 sets of 20 reps
A.  BN power Jerk + front rack Power Jerk x 2+3 x 3 sets @ 75% of SJ
worked on split jerks BN at barbell club this evening.  Still not good enough to add weight….ugh
B.  Clean DL + Hang power Clean + Clean; 1+1+1 x 5 sets  @70-80% of PC
worked on these at barbell club…got some good tips on getting under that bar faster.
C.  Halting Snatch DL @ knee cap + “Finish” x3x4-5 sets @ 90% of snatch
+
5 minute amrap @ 80%
1 power clean + 1 hang power clean @ 95#
7 T2B
14 double unders
5 rounds
-rest 3 minutes-
5 minute amrap @ 80%
50m Farmers walk @ 55# per hand
10 burpee box jump overs, 20″
 2 rounds plus 2 reps
-rest 3 minutes-
5 minute amrap @ 80%
30 double unders
15 cal on bike
5 DL @ 135#
2 rounds
Monday 7.20.15 —

Monday 7.20.15

Practice Hand Stands today….10 lunge kick ups each side, then hold
Day 1
A1. Strict HSPU by feel x 3-4 sets
A2. Mixed grip high pull chin up cluster 1.1.1.1, alternate grip each rep x 3-4 sets
2 strict HSPU each round.  Each pull up was to chest height…pretty psyched about that.  🙂
B1. Deficit HSPU feet on 27-30″ box by feel x 3 sets
B2. Pike dead hang to inverted on rings x 3-5 x 3 sets  **lower with as straight body as possible
Did either 2 or 3 Deficit HSPU on the 30″ box…pretty challenging.  Could not do the pike dead hang to inverted and then lever so i did tucks to levers…3 each round.  vids attached.
+
2 rounds
10 hollow rocks
10 hollow ups
10 sec hollow hold
10 sec leg lowering abs x 3
10 sec supine posterior pelvic tilt x 3
**rest 10 sec between exercises, rest 90 sec between rounds
I REALLY liked this hollow series…I’m going to do these in my warmup 3 x a week.  Thanks for programming.
After this I did sean’s program.  
12 x 3 sets of DB pressouts with 10 lb.  
Then I accumulated 2:00 min of 95 lb held OH….I did 3 sets of 45, 40, 30 sec (messed up the math).  Total time 5:03
Lastly, 3 rounds of 80m farmers carries with 35# each hand.
A.  BN snatch grip push press + OHS; 3+3 x 3 sets **build 5% from last week
65, 75, 90…failed on the 90 OHS so did again….pretty happy.  Wore LOW shoes and focused HARD on my Tspine staying tight.  Getting there….little by little.
B.  Back Squat x 3 reps @80%x4 sets **first rep has a 3 sec. pause
**do anderson squats here if you need to
My hip felt decent today on the OHS, so I decided to do an experiment BS’ing with low shoes on.  Pretty stoked about my positioning in them.  went 90 x 3, 125 x 3, 145 x 3 x 2 sets.  My hip was working hard so I decided to call it here.  Need to rebuild some strength here, but the lower shoes feel better
C.  Strict MU + transition (3) x 3 sets **off feel
**after each set do 10 kip swings on rings
My arms are still shot from Friday’s lunges with that KB, so I got a spotter for MU today.  😦  Kinda bummed, but I’m not gonna let it get to me.  
+
25 yard plate OH walking lunge @ 25#
30 sec. on the AB — get HR up to 160 or higher
25 yard plate OH walking lunge @ 25#
rest 2 minutes
x3-4 rounds
3 hours later…I decided to do only 3 rounds of this today.  Times were as follows:  2:42 (UB both times OHS), 2:40 (split 2nd OHL in half), 2:46 (split 2nd OHL in half).