Monday, April 29, 2013

Week of .... hope?

Monday - Horrible nutrition for the weekend... and rear is pretty sore from saturdays deadlifts...
No skill work, did a 10 min AMRAP of 50 kb swings 45# + 20 Ball slams 30#. Got 167 reps.
WOD
5x5 Front Squat every 2 minutes
Used 125# for 4 rounds, then 135# last round. Plus 3 @ 145#. Assuming my 160# 1RM has gone up.

Tuesday - Now for the hope... Headed to the trails today, hoping to have a good run. Run felt pretty good, but was a lot slower than expected. Ran 5-6 on trail, then decided to do a fast 3/4 mile on the road back to the truck. WAAAAY slower than expected. 6:20 pace. Really need to hit the speed work!

Wednesday - Skill work was 2x7 of Back extensions and Hip extensions. Then a tabata set of parralette L holds and Handstand holds.

WOD - alternate movements
9-6-3
Deadlifts(overhand grip, release bar every rep) 200#
21-15-9
TTB

6 min something. Wish I could learn to string TTB together. Felt slow on the DL, but kept going, no rushing.

Thursday - No skill work, just went over movements. Hit 4 TTB in a row... but no clue what I did different.

12.6 CHIPPER WOD
10 Overhead squats 95#
10 Box jumps 24"
10 Thrusters 95#
10 Power cleans - started too heavy, 145#, dropped to 125#
10 Toes-to-bars
10 Burpee Bar muscle-ups w/box - had to add 25# plate half way.
10 Toes-to-bars
10 Power cleans
10 Thrusters
10 Box jumps
10 Overhead squats

This took FOREVER. Should have scaled the weight down more. 16-17 minutes. Every movement took too long, except the box jumps.

Friday - 1000m row, then skill work on banded air squats. 30 sec squats, rest 30, 30 sec bottom squat hold.

WOD
Find 1RM OHS
EMOM for 15 minutes.
Started at 95#, 115#, 125#. Stayed there for a couple, failed some. Moved up to 135# for a couple, including some fails. Was planning on finishing off with 140#, but 1 fail and 2 good... so gave 145# a shot. Made it on second attempt! PR.

Saturday - Easy day, started with 1000m row and pull up + ring dip warmups.
WOD
5 min AMRAP
Squat Clean + Split Jerk 115#
14 rounds + 1 clean.
Finished up with 20 situps, 5 HSPU, 20 leg lifts, 5 HSPU, 20 V ups, 5 HSPU.

Sunday - Rest. For real yo.

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