Monday, October 07, 2013

Brrrtober

Monday - PreWod - 35# Turkish get ups, 5 each side. 10 rounds 25# wall balls, 8-10 each round.
WOD
4 Rounds
30 back squats
7 c2b pull ups
Used 95# rounds 1-3, finished with 115# round 4. 15:45

Tuesday - Good run. Should have gone easier, but felt good. 6.3 miles @ 8:18 pace.

Wednesday - PreWod, 4x15 kb swings @40#
WOD
40 MINUTES AMRAP
5 Deadlifts
5 Power Cleans
5 Front Squats
5 Push Jerks
5 Back Squats
Used 95#. Got 15 rounds + 4 deadlifts. Front squats hurt the most, and really killed me on the push jerks. First 2 rounds unbroken, about 1:30 work, 30 sec rest. Had a couple more sets unbroken, but ended up going with DL+ 4 PC, then 1 PC + the rest. Giving the arms that extra break was needed, allowed me to push from the FS to the PJ, then just make it into the BS.
PostWod - 2x20 GHD situps.

Thursday - A decent run. Had planned to do an easy warm up then 1 mile on/off. Warmed up for 1.5, then started picking the pace up. Didn't hold for the whole mile, so just did surges, maybe half mile on/off. 8:16 overall.

Friday - PreWod, skill work on KB snatch. Then skill work on HSPU.
DIANE
21-15-9
Deadlifts
HSPU
Went with 205# to keep it moving easier. 10:12 time, hspu were the slow down. DLs felt good.
PostWOD - DL - 5@225#, 1@275#, 1@275#. 2x20 GHD sit ups.

Saturday -

Sunday -

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