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Matt Manza WOD Log
 
matt manza
Posted: 19 October 2010 10:16 PM   [ Ignore ]   [ # 31 ]
Sr. Member
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Total Posts:  569
Joined  2009-02-09
Tuesday October 19, 2010

Warm Up
400m Run
Dislocates
Dynamic Stretching

Conditioning: Dirty Thirty
30 Box Jumps (24")
30 Jumping Pull-ups
30 Kettlebell Swings (1pd)
30 Walking Lunges
30 K2Es
30 Push Presses (45#)
30 Back Extensions
30 Wall Balls (20#)
30 Burpees
30 Double Unders
Time - 23:00

Strength (After): Split Jerk Technique Work
1x2x135
1x2x185
2x1x205
1x1x215
4x1x225

2min PR on the old Dirty...split jerk still pretty dirty looking itself
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“It is a sublime thing to suffer and be stronger” - Henry Wodsworth Longfellow

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matt manza
Posted: 18 October 2010 10:02 PM   [ Ignore ]   [ # 32 ]
Sr. Member
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Total Posts:  569
Joined  2009-02-09
Monday October 18, 2010

Warm Up
Dislocates
Dynamic Stretching

Strength: Front Squat
5x2x230

Conditioning: 2k row - 7:26.9

The Crunchy now has 2 brand new C2's which is nice. Not so nice is the feeling of someone literally trying to light your ass and hamstrings on fire that goes with rowing a 2K for time.
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“It is a sublime thing to suffer and be stronger” - Henry Wodsworth Longfellow

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matt manza
Posted: 18 October 2010 09:59 PM   [ Ignore ]   [ # 33 ]
Sr. Member
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Total Posts:  569
Joined  2009-02-09
Saturday October 16, 2010 and Sunday October 17, 2010

Rest Days
 Signature 

“It is a sublime thing to suffer and be stronger” - Henry Wodsworth Longfellow

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matt manza
Posted: 15 October 2010 07:53 PM   [ Ignore ]   [ # 34 ]
Sr. Member
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Total Posts:  569
Joined  2009-02-09
Friday October 15, 2010

Warm Up
Dynamic Stretching
Dislocates

Strength: Clean and Jerk
2x154
2x176
1x198
1x220
1x231
1x244.2 (PR)
1x248.6 (Failed Jerk - PR Clean)

Post C&J Squat Work: 4x8x225 Oly Squats

New dedication to the split jerk technique from now on.
 Signature 

“It is a sublime thing to suffer and be stronger” - Henry Wodsworth Longfellow

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matt manza
Posted: 15 October 2010 07:47 PM   [ Ignore ]   [ # 35 ]
Sr. Member
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Total Posts:  569
Joined  2009-02-09
Thursday October 14, 2010

Light Day

Warm Up
Dynamic Stretching
Dislocates

Strength Technique Work: 5x1 Power Snatch (135#)

Foam Roller
Static Stretching
 Signature 

“It is a sublime thing to suffer and be stronger” - Henry Wodsworth Longfellow

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matt manza
Posted: 15 October 2010 07:46 PM   [ Ignore ]   [ # 36 ]
Sr. Member
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Total Posts:  569
Joined  2009-02-09
Wednesday October 13, 2010

Warm Up
Dynamic Stretching
Dislocates

Strength: Max Rep Front Squat
3x135
2x185
2x225
1x245
1x265
1x275 (Fail)

Conditioning: SealFit.Com WOD - Sandy
25 Burpees
100 Wallballs
100 Double Unders
25 Burpees
Time - 21:50

10# off my PR front squat. Conditioning session was a burner.
 Signature 

“It is a sublime thing to suffer and be stronger” - Henry Wodsworth Longfellow

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matt manza
Posted: 12 October 2010 09:47 PM   [ Ignore ]   [ # 37 ]
Sr. Member
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Total Posts:  569
Joined  2009-02-09
Tuesday October 12, 2010

Warm Up
250m Row
Dislocates
Ring Work
7x3 Pullups

Strength: Off

Conditioning: 5 rounds - 10 DB Cleans (50#)/15 Box Jumps (24")/400m Run, 25min Cutoff
Time - DNF (3 rounds plus 10 Cleans/15 Box Jumps in 24:45, 4 rounds in 27:35)
 Signature 

“It is a sublime thing to suffer and be stronger” - Henry Wodsworth Longfellow

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matt manza
Posted: 12 October 2010 09:25 AM   [ Ignore ]   [ # 38 ]
Sr. Member
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Total Posts:  569
Joined  2009-02-09
Monday October 11, 2010

Warm Up
650m Run
Dislocates
4x: 3 Pullups/5 Jumping Air Squats

Strength: Split Jerk
2x2x135
3x1x185
1x1x205
1x1x215

Conditioning: 30 Ground to Overhead (135#) with 3 burpees at top of each minute, then 800m run
Time - 12:15

Need to spend more time with my split jerk because the form is just horrible.
 Signature 

“It is a sublime thing to suffer and be stronger” - Henry Wodsworth Longfellow

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matt manza
Posted: 10 October 2010 04:47 PM   [ Ignore ]   [ # 39 ]
Sr. Member
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Total Posts:  569
Joined  2009-02-09
Sunday October 10, 2010

Warm Up
Double Under Practice

Strength: Bench Press
5x5x225 (PR)

Conditioning: Off

Big day on the bench. Been trying to hit a 2 wheel 5x5 forever.
 Signature 

“It is a sublime thing to suffer and be stronger” - Henry Wodsworth Longfellow

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matt manza
Posted: 10 October 2010 04:46 PM   [ Ignore ]   [ # 40 ]
Sr. Member
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Total Posts:  569
Joined  2009-02-09
Saturday October 9, 2010

Warm Up
Dislocates
Active Stretching

Strength: Off

Conditioning: Rowing Intervals - 10x250m/60sec rest in between
Splits between 46.5 and 51.5
 Signature 

“It is a sublime thing to suffer and be stronger” - Henry Wodsworth Longfellow

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matt manza
Posted: 10 October 2010 04:45 PM   [ Ignore ]   [ # 41 ]
Sr. Member
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Total Posts:  569
Joined  2009-02-09
Friday October 8, 2010

Rest Day
 Signature 

“It is a sublime thing to suffer and be stronger” - Henry Wodsworth Longfellow

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matt manza
Posted: 08 October 2010 11:30 AM   [ Ignore ]   [ # 42 ]
Sr. Member
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Total Posts:  569
Joined  2009-02-09
Thursday October 7, 2010

Warm Up
500m Row
Dislocates
3x5 Ring Rows/Clapping Pushups

Strength: Strict Press
1x3x135
2x3x145
1x3x150
1x3x155

Conditioning: 5 rounds (135#) - 7 Deadlift/7 HPC/7 Front Squat/7 Push Press/200m Run/90sec Rest
Time - 23:50

Burner of a WOD. Came out a little too aggressive and just fell off starting about round 3.
 Signature 

“It is a sublime thing to suffer and be stronger” - Henry Wodsworth Longfellow

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matt manza
Posted: 07 October 2010 01:41 PM   [ Ignore ]   [ # 43 ]
Sr. Member
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Total Posts:  569
Joined  2009-02-09
Wednesday October 6, 2010

Active Rest

2mile Treadmill Jog - 18:25
 Signature 

“It is a sublime thing to suffer and be stronger” - Henry Wodsworth Longfellow

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matt manza
Posted: 05 October 2010 11:19 PM   [ Ignore ]   [ # 44 ]
Sr. Member
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Total Posts:  569
Joined  2009-02-09
Tuesday October 5, 2010

Warm Up
650m Run
Dislocates
Dynamic Stretching

Strength: Overhead Squat
1x3x135
1x2x155
1x2x185
1x2x205
1x1x225 (Tie PR)

Conditioning: 20min AMRAP - 500m Row/15 DB Thrusters (45#)
Score: 4 rounds + 273m
 Signature 

“It is a sublime thing to suffer and be stronger” - Henry Wodsworth Longfellow

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matt manza
Posted: 05 October 2010 08:15 AM   [ Ignore ]   [ # 45 ]
Sr. Member
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Total Posts:  569
Joined  2009-02-09
Monday October 4, 2010

Warm Up
Dislocates
500m Row

Strength: Push Jerk
4x1x225

Conditioning: 15min. Cindy
Score: 6 rounds + 5 Pullups + 8 Pushups

2k Row: 7:55
 Signature 

“It is a sublime thing to suffer and be stronger” - Henry Wodsworth Longfellow

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