Monday, August 19, 2013

Get my feet running

Monday - Skill work on ring stretch outs and max GHD hip ext hold.
MOFO WOD
10 MINUTES EMOM
5 Deadlifts @ 225#
5 Thrusters @ 75# - right side lat having sharp pain, went light. did front sq + push press on some rounds.
*MAX REPS on last rounds 10 and 10.
PostWOD - 4x 5 rounds - 5 weighted pull ups, 85# push press.

Tuesday - PreWod - 5x45 sec wall sits, 15sec rest.
WOD
ROW: 1,000m
RUN: 400m
THEN...
15,12,9
KBS - 62#
CL&J - 135# jerks - 75#
Pushed good on the row, kept great pace first 500, fatigued hard last 200, pace dropped to 1:55ish. Still finished sub 4min. Run started very slow, but managed to pick it up and push hard to the end. Kb was a bit heavy, so had to break them up more than desired. Cleans were.... cleans. Some felt great, some were crap!
Post wod did some clean pull practice, only to the knee, trying to lift chest at same rate as legs. Also some box jumps. Would love to be able to rebound some 30" jumps....

Wednesday - Went running at Big River run. Did 3 miles with Wy then another 2 by myself.

Thursday - 1200m row warm up. Then 4 x 5 ring dips + 7 push ups. Snatch work.
MOFO WOD
10 Minutes EMOM *Alternating Movements
5 Power Snatches @ 75#
5 Back Press @ 75#
Really trying to work on form. Couple felt like I was pulling right and hitting the hips good... only a couple.

Friday - Did skill work on head stand kipping to the wall. Odd movements, not sure they translate to better hspu. PreWod - kb front squats, 1 min on, 30 sec rest, 6 rounds. Had trouble getting the 53s up to the shoulder, so went with 45#. Did 69 total reps, 10 rounds 1-3, then 12, 13, 14.
PARTNER WOD
p1-200 Meter Run
p2-200 meter Run
p2-250 Meter Row
p1-250 Meter Row
p1-10 Burpees
p2-10 Burpees
p2-10 TTB
p1-10 TTB
p1-10 Burppes
p2-10 Burpees
p2- 250 Meter Row
p1- 250 Meter Row
p1- 200 Meter Run
p2- 200 Meter Run
9:42 - Partner with Sam, we kept great pace, until the TTB, just could not string them together. Had 4 or 5 missed reps trying to get 2 in a row. Final sprint against Josh was tough!
PostWod - 5,5,3,3,1,1 - supposed to be 70%, 80%, 85%, 87%, 90%, 85%. Started failing at 87%x3. Only able to muster 1 rep each round @ 190# and 195#. Pretty sure this means my 1rm has dropped.

Saturday - Went for an 8+ mile run through town early. Then took wy for a ride before lunch.

Sunday - Took the dogs for a ruck with wy, only 2 miles or so.

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