February 2017 Training Logs

Below is my training log for January 2017. The training is for life in general and for my 2017 to-do list specifically.
==TOTAL PUSH-UPS FOR FEBRUARY 990==
==TOTAL PUSH-UPS FOR 2017 YTD 3090==

Wednesday, February 1 – 100 Push-ups

Work Capacity  – 1:45 Airdyne, 9 Box-jump @ 24″, 15 Deadlift @ 185# AMRAP 18 min (5 rounds + 1 min on bike)
Durability – 30 Pull-ups NFT

Notes – Was supposed to be 400m run and 225# DL, but had to adjust for office gym restraints.

Thursday, February 2 – 0 Push-ups

Strength – 80# Snatch 1,2,3,2,1,2,3,2,1
Durability – 30 OHS @ 80# NFT

Notes – Snatch felt better than expected. Been a loooong time since I’ve done them. The volume helped.

Friday, February 3 – 100 Push-ups

Strength – Work up to a heavy 2-rep Power Jerk in 12 minutes. (95,105,115,125,130,135,140)
Work Capacity – 6 Thrusters @ 95# + 6 Pull-ups. Every 3 minutes add 3 reps until failure to complete in 3-minute cap. 4 rounds + 22 reps

Notes – Thrusters felt better than expected.

Saturday, February 4 – 0 Push-ups, Rest Day

Notes – Did nothing.

Sunday, February 5 – 0 Push-ups, Rest Day

Notes – Did nothing.

Monday, February 6 – 100 Push-ups

Misc – Double-under work – 15 minutes
Work Capacity – 150 Single Unders, 10 pull ups, 10 front rack lunge @ 95#, 6 RFT (19:30)

Notes – Holy cow, that was hard. Had trouble breathing and counting during the jump rope. Was one of the more mentally hard workouts to push through in a while. Also, the DU work was good but hard. Managed to get 45. Need to learn to relax and breathe while doing them.

Tuesday, February 7 – 0 Push-ups, Rest Day

Notes – Not feeling 100% and flu/colds going through the house. So, took it easy today.

Wednesday, February 8 – 100 Push-ups

Strength – Snatch, Drop snatch, Overhead Squat 50% 1RM, EMOM 20, +5lb every 2.
Work Capacity – 9 Burpee over box jump, 2 minutes, add 3 every round. AMRAP (3 rounds + 17)

Notes – Snatch is getting much better. Focusing on patience as the bar rises to hips (usually fire too soon) and getting under it. Didn’t make it through the EMOM. Still feeling off a bit. As for the Burpees, felt great and then totally tanked in round 4.

Thursday, February 9 – 0 Push-ups

Work Capacity – Jackie – 1000m Row, 50 Thrusters @ 45#, 30 Pull-ups for time (7:34)
Durability – 10 Air Squats EMOM, Add 2 each round (14 rounds + 34)

Notes – That’s 356 air squats. It hurt. As for Jackie, that’s a new PR. Thrusters felt good (30+10+10) but the pull-ups disappeared quickly (10+5+5+5+5).

Friday, February 10 – 100 Push-ups

Strength – 10 rounds – Touch N Go Power Clean (x2) + Power Jerk (x3) @ 95
Durability – 12-minute row at solid pace

Notes – meh.

Saturday, February 11 – 0 Push-ups, Rest Day

Notes – Did nothing.

Sunday, February 12 – 0 Push-ups, Rest Day

Notes – Did nothing.

Monday, February 13– 100 Push-ups

Technique – 5 rounds – 30 sec on, 30 sec off – Max Rep Double Unders
Work Capacity – 1 min row, 5 GTO @ 115, 9 Burpee-over-bar, 25 Min AMRAP (6 rounds + 1 min row)

Notes – Slept like crap last night and could feel it today. No energy at all.

Tuesday, February 14  – 0 Push-ups

Technique – 5 rounds – 30 sec on, 30 sec off – Max Rep Double Unders
Strength – 15 minute cap to work up to a heavy single in the snatch (120#)
Work Capacity – Isabel (30 snatch) @95#. (?:??)

Notes – Snatch continues to feel pretty good, technique wise. Still needs work in order to get weights up.

Wednesday, February 15 – 100 Push-ups

Work Capacity – Overhead Squat @ 90# & Pull Up – 21, 15 and 9 for time (13:20)
Durability – 2 min max rep strict Chest-to-bar, then 20% of that number EMOM 12 (10,2)

Notes – Pissed at the WC. Couldn’t do RX of 95#. The snatch did me in. But, even still, my time was miserably slow. Not sure what is up with that.

Thursday, February 16 – 0 Push-ups

Strength – Push-press 1,2,3,2,1,2,3,2,1,2,3,2,1 – 1 min each @ 135 (80%)
Work Capacity – 7 Cleans, 9 Front-rack lunge, 11 STO @ 95#, 400m run – 3 RFT (9:41)

Notes – Push press was heavy but felt good. WC was good. Got a little dark midway through, but pulled it together and finished strong.

Friday, February 16 – 190 Push-ups

Technique – 5 rounds – 30 sec on, 30 sec off – Max Rep Double Unders
Work Capacity – Cindy – 5,10,15 Pull-up, Push-up, Air Squat, 20 Min AMRAP (18 rounds + 10 reps)

Notes – Was really hoping to hit 20 rounds. Not sure where I broke down. Feel like I was on good pace whole time. Did I miss counting a round? Why is counting so hard? In other news, I threw up after the workout. It was hard.

Saturday, February 18 – 0 Push-ups

Work Capacity – Partner WOD – Run 1 mile, then AMRAP – Burpee 7 reps, Box Jump (24″) 5 reps, GTO (115#) 3 reps
Rest – 10 min
Work Capacity – Fran (21,15,9 95# – thrusters, pull-ups) 6:31

Notes – Ran the mile in 5:59, so that flet good. The AMRAP was ok, but GTO got hard at end. As for Fran, that hurt so bad. Been a long time since I hated a workout so much. But, was happy that I was able to complete it.

Sunday, February 19 – 0 Push-ups, Rest Day

Notes – I was tired and grumpy today.

Monday, February 21 – 100 Push-ups

Technique – Toes-2-Bar Practice 10 min
Work Capacity – Aerodyne 3 min, 30 Overhead Lunge @ 95#, 50 sit-ups, 3:30 Aerodyne
Technique – 20 Double Unders EMOM 10

Notes – The Overhead lunge was better than anticipated. My snatch isn’t great, so getting it up was hard. But, managed sets of 10 and felt pretty good about that. Double unders getting much better.

Tuesday, February 22 – 0 Push-ups

Technique – Double Unders 30 seconds on, 30 seconds off. 5 rounds.
Work Capacity – 2 minute row, 21 thrusters @ 75#, 15 Chest-2-bar, 3 rounds for time (19:20)
Durability – 3-minute row, 1-minute rest, 4 rounds

Notes – The WC was unenjoyable. Really had to grind and take significant breaks. Thrusters tanked me.

Wednesday, February 23 – Can’t remember what I did this day…

Thursday, February 24 – So, I normally fill these out daily. I forgot to do that and now I’m a week out and can’t remember what I did.

Friday, February 25 – Yeah… same as above.

Saturday, February 26 – 0 Push-ups

Work Capacity – Crossfit open, 17.1. – 20 Min time cap – 10 50# dumbbell snatches, 15 burpee 24″ box jump-overs, 20 dumbbell snatches, 15 burpee box jump-overs, 30 dumbbell snatches, 15 burpee box jump-overs, 40 dumbbell snatches, 15 burpee box jump-overs, 50 dumbbell snatches, 15 burpee box jump-overs

Socre: 195 reps

Sunday, February 27 – 0 Push-ups, rest day

Monday, February 28 – 0 Push-ups

Strength – Snatch + Drop Snatch + Overhead Squat (x2) EMOTM 15 (65#-105#)
Strength– Front Squat (95#) Every 90 seconds 3-4-5-4-3-4-5-4-3

Notes –  Back feels like crap. Squats hurt bad so had to go light.

 

Tuesday, February 29 – 0 Push-ups

Technique – Double Unders 30 seconds on, 30 seconds off. 5 rounds.

Notes – Felt so crappy that I just quit the workout. Back is a disaster.