Monday, August 12, 2013

Monday - Warmup 1 mile run + 500m row. PreWod 6 x 4 burpees + 6 pull ups.
CLEAN & JERK LADDER
1 Rep every 90 sec
95#, 105#, 115#, 125#, 135#, 145#, 155#, 165# - failed 2 times, 1 good. Tried 3 more fails. Cleans started out feeling great! But at 145 they got pretty ugly. Wasnt getting elbows through.
PostWod - 2x10 ghd sit ups, 2x20 ghd back ext. Legs felt pretty tired today, may need to add another rest day.

Tuesday - jump rope skill, attempting fast running singles in 1 minute. Got 65. Then 20sec head stands x5.
Sprint Chipper WOD
21 med ball ghd sit ups 16#
sprint 75 feet
15 snatches 95#
sprint 75 feet
9 wall burpees
sprint 75 feet
5:53. Should have used 20# med ball. Really feeling it in the shoulders and wrist, so had to go light on snatch. Still had to break them up also. wall burpees were kind of fun!
Post - deadlift 3x12 125#. Then ran 3 miles.

Wednesday - max double unders... a pathetic 21. Then did 7 sets 10 sec negative pull ups.
WOD
SQUAT CLEANS - Find 7 Rep Max
Did 125# pretty easy, but failed at 135# due to fatigue. Got really tired after 3 and the form went so the bar was not coming up like it should. Did 125 again easy, so curious if I could do 135 a little fresher.
PostWod - 5x5 push press + pull ups.

Thursday - RUN managed just over 7 miles @ 8:15 pace. Felt some pain in the abs and some discomfort in right hip. Not very uplifting.

Friday - muscle ups practice and 5 rounds 6 plyo push ups + 10 jump lunges
MoFo WOD
emom for 10 minutes alternating movements
5 front squats @ 145#
5 push jerks @ 95#
Experiencing some pain in right lat on push press. Thought I was doing more on the front squat, no wonder they felt good. Last round did 8 of each. Added a round of 3 front squats at 165.
PostWod Fun - 4x5 Floor press @ 135#. 2x 20 GHD back ext + 20 GHD sit ups. Then 88# KB hold for time = 48 seconds.

Saturday - Rode with Wy at Quail Ridge. Took the mtn bike, and actually got winded keeping up with him on the hills. Did 12-14 miles. Good times.

Sunday - Ran 10 miles. Legs are spent. Ab is pretty sore. Need to figure this out....

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