Monday, November 25, 2013

Gobble gobble, turkey week

Monday - Skill - 2x Clean and Jerk EMOM. Worked up to 135#. Still working on pulling into the body. Couple of them felt really good, and elbows are coming around faster.
PARTNER WOD - team with Sam
12 MINUTES AMRAP
8 DB Snatches
6 Box Jumps
2 Muscle Ups
50# db, 30" box, and 2 c2bar pullups + 2 ring dips. 14 rounds + 6
80 burpees

Tuesday - Skill 5x3 FS. 135, 155, 175, 185, 200# PR 3RM
WOD
500m Row (1:47)
50 Push Jerk 95#
50 Push Ups
50 Pull Ups
16:14 - Had to kip the pull ups, arms and especially shoulders were spent. Push jerks were slowest and hardest. Push ups were 10, 10, 5.... Pull ups were random, as were the push jerks.
75 burpees

Wednesday - Skill - Max HSPU
WOD
21 Dead lift
15 Cleans
9 Thrusters
21 HSPU
15 Ring Dips
9 Pull ups

Thursday - Thanksgiving Day!
AMRAP FOR REIEF
20 MINUTES:
Run 400m
10 Pullups
20 Shoulder to Overhead 95#
30 KB Swings 45#
3 rounds + 400m run.
Second round of sto were bad, couple missed attempts, shoulders were smoked. All 3 rounds of pullups unbroken (kip) and first two rounds of kb unbroken.
Ran 2.25 miles before hand, 50 burpees and 20 ghd sit ups after.

Friday -
WOD
15 Cleans 115#
30 TTB
30 box jumps
30 DUs
15 Thrusters 95#
30 Pull ups
30 burpees
300 ft OHWL 45#
22:02 - Rough day. Every movement was rough, and slow. Clean form was not great, 5,5,5. TTB were ok, hands were sore, had to do singles for more than I wanted, even took a break to change the weights. 1 miss on the bjs, but not bad 10, 10, 10. DUs were not there, struggled to string any together, had to take a break just to finish. Thrusters were miserable, shoulders had no strength. Pull ups were x5s. The walking lunges were harder than expected, had to drop before reaching end of each leg.

Saturday - Started the morning with 8 mile run @ 8:36 pace. Nice easy start, good hills, figure 8 loop, picked up the pace at the end.
Now on to Oly lifting class.

Sunday -

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