Monday, June 19, 2017

Dynamic Duo Comp

Monday - Feeling tired, had to coach 5,6.
Snatch Warmup - Sotts Press 3x5 @ 45, 2x5@55. Hang High Pulls 2x5@65
High Hand Snatch - 3@65, 3@75, 3x3@95#. Pull felt strong, fast, quick under.
Back Squat Waves - Wave #1 –
5 Back Squats (Each): 60% + 65% +  70% - 175, 190, 205
Rest 3:00
Wave #2
4 Back Squats (Each): 65% + 70% +  75% - 190, 205, 225
Rest 3:00
Wave #3
3 Back Squats (Each): 70% + 75% +  80% - 205, 225, 235
HOLY SNIKIES! This was horrible.
WODish - 7 5 Rounds
10 Reverse Lunges w/ 70# Sandbag zercher hold
10 Sandbag Power Cleans
20 Lateral Sandbag Hops
.25 ish Ass Bike (~45sec)
Skipped the GHD/Back Ext, 10min EMOM
Cryo

Tuesday - Good warmup
5 Rounds - Run + HSPU strict - 1 ab mat.
400m + 2 hspu, 400m + 3 hspu, 200m + 4 hspu, 200m + 3 hspu, 400m + 2 hspu.
WOD - 6 Rounds:
13 Thrusters (95) 45# DB single arm
14 Pull-Ups
9:59 - really worked on butterfly pu. went better than expected.
10min row cooldown - 2008m
Cryo.

Wednesday - Coach 5,6. Short warmup, bike and barbell
Hang Power Cleans - 5@115, 4@125, 3@135, 2@145, 1@155, 165, 175, 185, 195 (starfished), Attempted 205 couple times, then got it! PR! 205#
WOD - Part #1
In a 4:00 Window:
400 Meter Run
15 Barbell-Facing Burpees
Max Power Cleans 135#
Rest 4:00
Part #2 - In a 4:00 Window:
400 Meter Run
10 Barbell-Facing Burpees
Max Power Cleans 155#
Rest 4:00
Part #3 - In a 4:00 Window:
400 Meter Run
5 Barbell-Facing Burpees
Max Power Cleans 185#
Pushed the runs, 1:28-1:35 pace. 18 rnd1, 14 rnd2, 6 rnd3. 185 was too much. None of them went well, hit chest hard.
Cooldown on bike. Then worked on rig.
Cryo.Compex

Thursday - Rest. Blood draw. 30ml?

Friday - Coach 5,6.

Saturday 

Sunday - 

Tuesday, June 13, 2017

Ugh

Monday - Good warmup - 5x 3Muscle Snatch+3 OHS + 3 Snatch Balance
Power Snatch + Overhead Squat + Squat Snatch
On the 0:00 – 50% 95
On the 1:00 – 55% 100
On the 2:00 – 60% 105
On the 3:00 – 50% 95
On the 4:00 – 55% 100
On the 5:00 – 60% 105
On the 6:00 – 50% 95
On the 7:00 – 55% 100
On the 8:00 – 60% 105
Back Squat - Work to 15RM - 135x10, 185x8, 225x15 - thought I was gonna die!
EMOM x 10
11 GHD Sit ups
11 Back Ext.
Cryo

Tuesday - Meetings, no chance to am workout. Went in late afternoon. Easy short warmup.
HSPU - 1 abmat - 6 strict. Then attempted no mat, got 2! 2 strict PR.
Pull Ups - strict - 16. Second attempt 12.
No wod, did Row conditioning
2 Rounds
500m @ 1:59
Rest 1min
500m @ 1:56
Rest 1 min
500m @ 1:54
Rest 2 min
Wyatt did Squat - 5x5 @ 95#
Bench - 3x5 @ 65, 2x2 @75, 1@80#
Deadlift - 5x5 @ 115#, 2x1 @ 135#

Wednesday - Coach 5,6. Team relay race warmup, 2 min bike
Set #1 –  5 Deadlifts @ 35% 135
Set #2 – 4 Deadlifts @ 45% 155
Set #3 – 3 Deadlifts @ 55% 195
Set #4 – 3 Deadlifts @ 65% 235
Sets #5-8 (4 Total), build to a heavy set of three for the day. 255, 275, 315, 335# PR
WOD - 21 – 15 – 9:
Deadlifts 135 115
Push Jerks 135 115
Barbell-Facing Burpees
7:45 - went lighter, 115# so wouldn't have to break up push press.
POST - 3 rounds 100m single arm kb walk 53#, 30 sit ups.
4 rounds - 10 push ups + 15 Floor press (25, 35, 35, 35) + dubs
Cryo I think

Thursday - Rest - little bit of stretching, no romwod, Food Trucks _ GSF
Cryo

Friday - Coach 5,6. Warmup bike, pull ups, squats, mini barbell
WOD - Jackie
1000m row (`1:52 pace, <3:50 -="" more="" p="" pace="" relaxed="" stay="" time="" to="" tried="">50 Thrusters 45# - did 30, set bar on back, then 10, pause, 10.
30 Pull Ups - started sets of 5 butterfly, then 3 butterfly + 1-2 kipping.
7:53 - PR by :46 (or was it 7:43)....fuck
Stamina Squats EMOM x 12
min1 - 4 Front Squat
min2 - 8 Back Squat
min 3 - Rest
10 min cool down on bike.
Cryo
<3:50 -="" more="" p="" pace="" relaxed="" stay="" time="" to="" tried="">
Saturday - short warmup
<3:50 -="" more="" p="" pace="" relaxed="" stay="" time="" to="" tried="">Pausing Clean Deadlift + Power Clean
<3:50 -="" more="" p="" pace="" relaxed="" stay="" time="" to="" tried="">95, 115, 135, 155, 175, 185 ugly.... 
<3:50 -="" more="" p="" pace="" relaxed="" stay="" time="" to="" tried="">WOD - Partner w Andrea
70 Cal Row
70 Box Jump Over
70 Power Snatch
70 TTB
70 Power Snatch
70 Box Jump Over
70 Cal Row
23:42
Post - bridges, pull aparts, pull down.
Surprise Coach 8am. tire flips.
<3:50 -="" more="" p="" pace="" relaxed="" stay="" time="" to="" tried="">Shopping, talked to Brian about ordering a GM Grill, 

Sunday - Fathers Day.
Lunch at Red Robin, too many fries, then Sugarfire for Gooey Butter Shakes. Soooo stuffed, skipped dinner.

Monday, June 05, 2017

Limbo Week of Lolligagging

Monday - random warmup
Few sets of handstand holds on wall.
HSPU kipping - 2 Rounds:
Minute 1 – 45% of Max Kipping HSPU - 7
Minute 2 – 40% of Max Kipping HSPU - 6
Minute 3 – 35% of Max Kipping HSPU - 5
Minute 4 – 30% of Max Kipping HSPU - 4
Minute 5 – Rest
50 Total. Went off of 13, should have used higher number. Did 7,7,7,7 second set.
WOD - AMRAP 5: - 95
15 Calorie Row
15 Wallball Shots
Rest 3:00
AMRAP 5:
15 Burpees
15 Kettlebell Swings 53#
Rest 3:00
AMRAP 5:
15 Sumo-Deadlift High Pulls 75#
15 Overhead Squats 75#
Set 1 - 3 rounds + 5 cals, not bad, row was slower, but wb unbroken.
Set 2 - 3 rounds + 10 - pushed hardest here, unb kb, last set of burpees sucked
Set 3 - 3 rounds - no strength left in arms, sdhp were heavily broken, ohs unbroken
Xover post.

Tuesday - Good warmup, row, hollow rocks, superman, etc
Deadlift - 10@135, 8@185, 6@225, 4@275, 3@305
WOD -
21 Deadlifts 225
21 Cal Row
15 Deadlifts 225
15 Cal Row
9 Deadlifts 225
9 Cal Row
5:30 - first set unbroken, then 9+6, 5+4, pushed as much as possible
WOD2 - Alternating EMOM x 12 (4 Rounds):
Minute 1 – 50 Double-Unders
Minute 2 – 15 GHD Sit-Ups
Minute 3 – 20 Wall Balls
THIS SUCKED! Made it through barely.
Xover, Cryo

Wednesday - Coach 5,6. ball toss warmup. 2 min row, short warmup. Ass is sore!!!
Hang Squat Clean - On the Minute x 12
Minute 1 – 3 Reps @ 50% 105
Minute 2 – 3 Reps @ 57% 115
Minute 3 – 2 Reps @ 65% 125
Minute 4 – 2 Reps @ 70% 135
Minute 5 – 1 Rep @ 75% 145
Minute 6 – 1 Rep @ 80% 155
7 - 12 - Work up - 165, 175, (switched to low hang) 185, 190 caught low on wrists, stood it up, 200# felt better than 190, should have gone for 205.
WOD - On the Minute x 5
Minute 1 – 7 Hang Squat Cleans + 3 Push Jerks
Minute 2 – 6 Hang Squat Cleans + 4 Push Jerks
Minute 3 – 5 Hang Squat Cleans + 5 Push Jerks
Minute 4 – 4 Hang Squat Cleans + 6 Push Jerks
Minute 5 – 3 Hang Squat Cleans + 7 Push Jerks
Used 115#, tough.
Post - 10 min bike cooldown. banded leg ext + tri pull downs
Cryo

Thursday - RomWod, Xover, still sore glutes, abs, shoulder

Friday - Coach 5,6. quick bike, stretch, then bbell warmup
Snatch Activation - 3xMuscleSnatch+3xOHS+3xSnatchBalance - 2@bar, 2@65#
Snatch Complex - HighHang+LowHang+Snatch -
On the 0:00… 1 Complex @ 40% 65
On the 1:30… 1 Complex @ 50% 85
On the 3:00… 1 Complex @ 55% 95
On the 4:30… 1 Complex @ 60% 105
On the 6:00… 1 Complex @ 65% 115
On the 7:30 - 115
9:00 - 125
10:30 - 135# felt solid, heels, in hips, good punch. Should have gone for another!
Snatch Pulls -
3x145, 3x155, 3x165, 3x175#
WOD - AMRAP 15:
30 Calorie Row
30 Box Jumps 24
30 Thrusters 65#
2 Rounds + 70 reps. broke thrusters 15+15, 10+10+10
Cool down on bike.
Cryo
GoRuck Scavenger long night

Saturday - slow mini warmup
WOD - 5 Rounds
1:00 Cal Row
1:00 Power Cleans 115#
1:00 lateral Burpee over bar
1:00 rest
51, 48, 46, 44, 43 = 232 reps 20-18 cals, 12 pcs, 14 avg burpees
Deficit HSPU - 2x3@45#plates, 2x2@45+15#, 1x1 shoulders were tapped out
Rope Climbs - 5x 1 legless + 1 regular climb no touching the ground
Some xover

Sunday -

Tuesday, May 30, 2017

Murph, Memorial Day, Thanks.

Monday - Memorial Day Murph - 53:20, did 5 rounds 20/40/60.... not best performance, felt under prepared, drained before we started. Turnout was great, Tony brought a HUGE flag to hang from his boom truck. I ran with Flag of Valor flag.
Completely spent after. Final run was tough, had to fight walking.

Tuesday - 500m warmup row, 3 rounds 200m run, 8 Russian kb swing, 5 pull ups
EMOM 12 min -
3 Deadlift - 135, 185, 225, 255, 275, 285
3 Deficit HSPU - 45+10 plates 1-3, 45+45thin plates 4-6
WOD - 3 Rounds
500m Row
12 Deadlift 225 195#
12 Burpee Box Jumps
11:59 - unbroken on all DL, stayed 1:55-2:00 on row
Double Unders - 3x50 unbroken then max in 4:00 = 214
Cryo, estim

Wednesday - Coach 5,6. more sore. slow warm up
7 Behind Neck Strict Press + 20 sec hollow hold
3x3 Dip Drive - 45, 95, 185 lol.
Push Press
5@ 80
4@ 95
3@ 115
3@ 115
2@ 125
1@ 135
Build to heavy - 155, 165 - failed twice.... ugh,
WOD - Narf
9 Pull Ups + 9 Thruster
15 Pull Ups + 15 Thruster
21 Pull Ups + 21 Thruster 95#
5:25 - butterfly pu felt better, thrusters broke 15?, last round 8,7,6.

Thursday - RomWod, Cryo, estim triceps

Friday - Coach 5,6. good warmup
3 rounds - 10 cossack squats + 50' single arm farmers carry each arm
Front Squat
On the 0:00… 3 Reps @ 45% 115
On the 1:00… 2 Reps @ 50% 130
On the 2:00… 1 Reps @ 60% 155
On the 3:00… 3 Reps @ 50% 135
On the 4:00… 2 Rep @ 55% 145
On the 5:00… 1 Rep @ 65% 165
On the 6:00… Rest
On the 7:00… 1 Rep @ 70% 185
On the 8:00… 1 Rep @ 75% 195
On the 9:00… 1 Rep @ 80% 205
From Minutes 10-20… build to a heavy single for the day. - 225, 235, 245, failed 255 twice.... that sucks
WOD - 4 Rounds
15 Calorie Ass Bike
18 Wallballs 20
15 Kettlebell Swings 53
12 Burpees
14:14 - broke wb in 10+8 all rounds, kb unbroken, pushed bike +60rpm
Cryo, Xover

Saturday - Most of warmup, 3min bike, stretch, 95, 115, 135 power snatch
WOD - "ADDERALL"
Part #1 – In a 10:00 Window:
Run 1 Mile - 7:41
Time Remaining, Max Clean and Jerks 135 - 13
— Rest 3:00 —
Part #2 – In a 7:00 Window:
Run 800 Meters - 3:38
Time Remaining, Max Power Snatches 115 - 20
— Rest 3:00 —
Part #3 – In a 4:00 Window:
Run 400 Meters - 1:21?
Time Remaining, Max Thrusters 95 - 27 (10+10+6+1)
60 Total Reps
WOD2 -
12 Strict HSPU
4 Rope Climbs
8 Strict HSPU
3 Rope Climbs
5 Strict HSPU
2 Rope Climbs
9:45 - Used 15# + ab mat, Did 1 "high" rope climb per round.
Finished with some muscle snatch 65, 75. Static back ext w/ 35# ball, static ghd holds 35# ball.

Sunday - Warpath workout day
130# stone to shoulder couple times
couple sumo style deadlifts, up to 305#

Tuesday, May 23, 2017

CF L2 in the books

Monday - Tired as FUCK! Went in to coach 7am, internet not working, forgot 7 was foundations...and gymnastics... ugh!
Warmup - 3 Sets
6 Single-Leg Lateral Box Step Ups (each side) - 20" box
50m Farmers Carry with 53# kb
Back Squat (waves)
Deload percentages this week. Complete these sets “On the 2:00”.
Wave #1
0:00… Set #1 – 6 Back Squats @ 60% 175
2:00… Set #2 – 4 Back Squats @ 65% 190
4:00… Set #3 – 2 Back Squats @ 70% 205
Wave #2
6:00… Set #4 – 6 Back Squats @ 65% 190
8:00… Set #5 – 4 Back Squats @ 70% 205
10:00… Set #6 – 2 Back Squats @ 75% 225
Wave #3
12:00… Set #7 – 6 Back Squats @ 70% 205
14:00… Set #8 – 4 Back Squats @ 75% 225
16:00… Set #9 – 2 Back Squats @ 80% 235
Felt HEAVY, legs sluggish.
WOD - 3 Rounds:
10 Power Cleans
10 Front Squats
10 Push Jerks
50 Double-Unders
Rx – 135 used 115# - 10:54 - dubs were a mess, tons of trips. Cleans were good, tried to do 6-7 then finsh and right into squats, last round was screwy.

Tuesday - Coach 5,6. Better planning, started earlier, still went couple min over
Quick track style warmup.
3 rounds
200m jog/run
7 kb swings 35#
5 pull ups
WOD - Helen
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53#
12 Pull-ups
9:09 - failed on pull ups, had to break way too much. started with butterfly but were too slow
Rnd1 - 1:20 run, 2:41 total
Rnd2 - 1:30 run, 3:07 total
Rnd3 - 1:40 run, 3:19 total
Gymnastic Practice:6:06
5 Minutes: - ~3 sets
A) 5 Pausing Ring Rows (3 second pause at the top of row)
B) 3 Pausing Strict Handstand Pushups (1 second pause with head on floor)
5 Minutes:
A) 3 Inchworms
B) 3 Pausing Ring Dips – 1 second pause at top and bottom of each repetition.
5 Minutes:
Handstand practice
5 Minutes:
A) 5 Strict Toes to bar
B) 10 Pausing Hip Extensions (1 second pause at the top of each rep)
~3 sets each. Finished with some Xover sym
compex, cryo

Wednesday - Coach 5,6. Warmup 400m row, 2 rounds situps, squats
Activation - 7 behind neck strict press, bar
20 sec hallow hold + 10 sec handstand hold
Push Press - 5x3 - 95, 115, 125, 135, 155, attempted 160 failed after 2.
Overhead Squat - work to heavy 3 - 135, 155, 165, attempted 175, failed at bottom after 2.
On the Minute x 12 (3 Rounds):
A) 12 Double Kettlebell Front Rack Reverse Lunges 35#kb
B) 12 Deficit Pushups (stack plates)
C) 12 Dumbbell Box Step-Ups 35# kb
D) :40s Plank Hold (elbows)
compex

Thursday - RomWod short, Wyatt lift, estim, xover.

Friday - Coach 5,6. partial warmup,
3 Rounds:
8 Suitcase Deadlifts (each side) 35, 53, 53
10 Cossack Squats (5 Each Side)
4 Barbell Rollouts
Back Squat - Wave #1 – “On the 2:00”
0:00… Set #1 – 3 Back Squats @ 60% 175
2:00… Set #2 – 2 Back Squats @ 65% 190
4:00… Set #3 – 1 Back Squats @ 70% 205
Wave #2 – “On the 2:00”
6:00… Set #4 – 3 Back Squats @ 65% 190
8:00… Set #5 – 2 Back Squats @ 70% 205
10:00… Set #6 – 1 Back Squats @ 75% 225
Changing to “On the 90s”
12:00… Set #7 – 1 Back Squat @ 80% 245
13:30… Set #8 – 1 Back Squat @ 83% 255
15:00… Set #9 – 1 Back Squat @ 86% 265
From the 15:00 – 25:00, build to a heavy single for the day. 275, 285, 295, 300 failed...
3 Rounds, Not For Time:
15 Second L-Sit off Pull-Up Bar
20 Glute Bridges
25 Band Pull-Aparts
Then 1 round of 10 pull ups, 15 DB Bench 35#s, 20 GHD, 25 Back Ext, 200m 35# KB Carry
Cryo, Massage, Mexican, Margaritas!

Saturday - Felt a little rough, greens and cider, no pre shake or prewod
EMOM - Odd 3 Power Cleans, Even 3 Power Jerks
1 - 125#
2 - 135#
3 - 145#
4 - 155#
5 - 165#
6 - 175# - Felt pretty solid. Worked on no star fish, dropped under to partial squat better
WOD - 1200 Meter Run (5:47)
30 Box Jumps24
30 Wallballs 20 - 15/15
800 Meter Run
30 Box Jumps24
30 Wallballs 20 - 15/10/5
400 Meter Run
30 Box Jumps24
30 Wallballs 20 - 10/10/10
22:01 - box jumps took a lot out of quads, wall balls killed em.... SUCK!
5x8 curls 35#, some abs, and handstand walk practice/
estim

Sunday - Rest

Monday, May 15, 2017

L2 week

Monday - feeling sluggish, warmup xover
3 rounds - 20 hollow rocks + 20 superman rocks
3 rounds - 10 front rack box step ups + 10 Roll outs
Back Squat (SQUAT WAVES)
Set #1 – 3 Back Squats @ 80% 230
Set #2 – 1 Back Squats @ 85% 250
Set #3 – 3 Back Squats @ 80% 230
Set #4 – 1 Back Squats @ 88% 260
Set #5 – 3 Back Squats @ 80% 230
Set #6 – 1 Back Squats @ 91% 270
Set #7 – 3 Back Squats @ 80% 230
Set #8 – 1 Back Squats @ 94% 275
(went off script.... added 1@96% 285#. Planned on going for more, but it sucked....)
15-Rep Front Squat
Set #9 – 15 Front Squats @ 56% 165#
3 Giant Sets:
Max Strict Pull Ups - 13, 12, 12
20 Double Kettlebell Russian Swings 35#
20 Double Kettlebell Step Back Lunges 35#
20 Glute Bridges
Bonus - 50 Strict Press - 75#. Every break do 40 dubs. 12, 10, 10, 10, 8.
Cryo, Xover

Tuesday - Good warmup, then snatch warmup. Powers were good 95, 115, 125... 135 was awful, way out front, multiple fails. Finally got a couple good ones, but shoulder was smoked, not doing 135 wod
WOD -
AMRAP 3: - 1 round + 20 reps... felt sluggish and tired right away
10 Calorie Row
12 Power Snatches 95
Rest 3 min
AMRAP 3: - 1 round + 15 reps - felt better
10 Calorie Row
8 Power Snatches 115
Rest 3 min
AMRAP 3: - 2 rounds + 3 reps
10 Calorie Row
4 Power Snatches 125#
Minutes 0:00 – 6:00
A) 5 Swings – Ring Muscle-Up Swing Drill
B) 1-2 Muscle-Ups or 5 Strict Banded MU Drills - couple attempts, no mu
Minutes 6:00 – 12:00 - 3 -4 rounds
A) 3 Wall Walks
B) 15 Hip Extensions
Minutes 12:00 – 18:00
Ascending Ladder of Strict Ring Dips
10 GHD Sit-Ups, 3 Strict Ring Dips
10 GHD Sit-Ups, 6 Strict Ring Dips
10 GHD Sit-Ups, 9 Strict Ring Dips
10 GHD, 12 Strict Ring Dips - made it to 6 reps....
Cryo, Xover

Wednesday - Coach 5,6. Feeling worn. Did full warm, bike, samson, situps, squats, box jumps
3 Sets: 20-30s Wall-Facing Handstand Hold
6 Waiter Squats - 35, 35, 53
Push Press  -5x3 - 145# - third set got screwy and missed last rep, rest were fine, stayed in heels well
WOD - AMRAP 13:
55 Calorie Row - 2:43, slowed too much
55 Thrusters 95 - 10,9,8,7,6,5,5,5
55 Pull-Ups - butterfly sets of 4 or 3 to 30, then kip
55 Handstand Pushups
163 reps, 53 pull ups.... really disappointed didn't make it to the wall. Thrusters went better than expected, but not sure I like 10...1, too many breaks
Post - 3 Rounds: 50' single arm overhead kb carry 35# + 10 RDL 125#

Thursday - RomWod.

Friday - Coach 5,6. quick warmup3 Rounds
30s Wall Facing Handstand Hold
20s Superman Hold
20s Side Plank Hold (each side)
30s Front Rack Hold
Front Squat (waves)
Set #1 – 3 Front Squats @ 82% 210
Set #2 – 1 Front Squat @ 89% 225
Set #3 – 3 Front Squats @ 82% 210
Set #4 – 1 Front Squat @ 92% 235
Set #5 – 3 Front Squats @ 82% 210
Set #6 – 1 Front Squat @ 95% 240#
Set #7 – 10 Back Squats @ 80% 205#
WOD - 3 Rounds:
400 Meter Run
21 Burpees
9:14 - wore 20#vest.
Left for Cookeville!

Saturday - Level 2 Day 1

WOD - 21 - 15 - 9
OHS 115#
TTB

Sunday - Level 2 Day 2

WOD - 5x3 No hook Overhand grip Deadlift - 275#

Monday, May 08, 2017

Sunnnnnn burnnt!

Monday - Skipped the hollow/superman warmup
3 Sets, resting as needed between:
10 Front Rack Box Step-Ups - 45# empty bar
10 Barbell Rollouts
Squats - Wave #1
Set #1 – 5 Back Squats @ 73% 205
Set #2 – 3 Back Squats @ 78% 230
Set #3 – 1 Back Squats @ 83% 245
Wave #2
Set #4 – 5 Back Squats @ 78% 230
Set #5 – 3 Back Squats @ 83% 245
Set #6 – 1 Back Squats @ 88% 260
Wave #3
Set #7 – 5 Back Squats @ 83% 245
Set #8 – 3 Back Squats @ 88% 260
Set #9 – 1 Back Squats @ 93% 275
15-Rep Front Squat
Set #10 – 15 Front Squats @ 54% 160
Not gonna lie, was scared about these. But went better than expected, Middle wave was worst, last single was ugly. Took steady pace.
3 Giant Sets:
15 Single Arm Kneeling Dumbbell Presses 30# - had to break last 2 sets
15 Single Arm Dumbbell Row - 50#
100 Meter Single KB Front Rack Carry 53#
40 Banded Pull-Aparts
40 AbMat Sit-Ups
Sled Push - 400m-ish - 55# added then 400m sled pull - 55#

Tuesday - in early, good warmup
Minutes 0:00 – 5:00: Free Standing Handstand Practice - more than 5 min, not finding balance
Minutes 5:00 – 10:00: with vest
A) 5 Ring Rows
B) 5 Strict Ring Dips
Minutes 10:00 – 15:00: with vest
A) 5 Deficit Pushups (45+25plates)
B) 10 Pausing Hip Extensions
WOD -
AMRAP 4: 65 reps
27 Calorie Row
27 Burpees
27 CTB Pull-Ups
Rest 4:00
AMRAP 4: 62 reps
21 Calorie Row
21 Burpees
21 Toes to Bar
Rest 4:00
AMRAP 4: 67 reps
15 Calorie Row
15 Burpees
15 Pull-Ups
194 total. Wore vest this time, c2b were singles, t2b were 2's, pu were 3's.
10 min recovery bike. Cryo, Xover

Wednesday - Coach 5,6. rushed warmup, row, box jumps, 20,15,12 situps/squats
WOD - ODD-OBJECT SPRINT
400 Meter Plate Run - 55# sandbag
200 Meter KB Farmers Carry 60# db's
400 Meter Plate Run 55# sandbag
200 Meter Sprint
8:56 - wore vest again. WAY worse, sandbag sucked, had to drop db 10 ft from finish, no air.
Big Clean Complex every 6:00 for 5 sets
High Hang Squat Clean + Hang Squat Clean (knee) + Squat Clean (floor) + Push Press
High Hang Squat Clean + Hang Squat Clean (knee) + Squat Clean (floor) + Push Jerk
High Hang Squat Clean + Hang Squat Clean (knee) + Squat Clean (floor) + Split Jerk
95#, 115#, 125#, 135#, 150# - better than last week, legs are spent.
Couple rounds of 5 pu/pu/as. Xover

Thursday - Romwod 0530, Xover, cryo

Friday - Coach 5,6. Rushed warmup, most of activation
3 Rounds, short transition between stations…
30s Wall Facing Handstand Hold
30s Superman Hold
30s Side Plank Hold (each side)
30s Front Rack Hold
Front Squat -
Set #1 – 3 Front Squats @ 82% 210
Set #2 – 1 Front Squat @ 87% 220
Set #3 – 3 Front Squats @ 82% 210
Set #4 – 1 Front Squat @ 90% 230
Set #5 – 3 Front Squats @ 82% 210
Set #6 – 1 Front Squat @ 93% 235#
Set #7 – 10 Back Squats @ 78% 200#
Felt heavy, left hip pinched. Feet weren't finding good position. Got better as it went
WOD - AMRAP 17:
20 Calorie Row
17 Power Snatches 75#
20 Box Jumps 24″
17 Wallballs 20#
3 rounds + 25. Paced too much, but stayed steady. broke 10+7
Cryo, Xover

Saturday - good warmup
Power Cleans - Pausing clean deadlift + power clean
105, 115, 125, 135, 145
Work to heavy - 155, 175, 185, failed 195, did another 185
WOD
800m run
30 Power Cleans 135
10 Bar over burpees
800m run
20 Power Cleans 155
20 Bar over burpees
800m Run
10 Power Clean 175
30 Bar over burpees
27:09 - cleans sucked today.....
Cryo - then worked on box all afternoon. CPR cert

Sunday - romwod