Monday, November 18, 2013

Deer season wods

Monday - Skill Split Jerk 2RM - EMOM for 12-15 rounds. Started 65, 85, 105, 115, 125, 130, 135, 140, 145, 155# 2RM PR
WOD
4 RFT
15 HSPU
15 Flip Squats
Used ab mat and 45# kb. The hspu were rough, 10 unbroken 1st round, 5 every other. KB flip squats were easy, should have used 53#. 13:13 time.
50 burpees

Tuesday - Skill 5x5 OHS - 95, 115, 135, 145, 155 - failed after 4reps. Right shoulder is spent.
WOD
Row 750
21 - 15 - 9
Burpee Box Jump overs 30"
Pull Ups
13:05 - kipping pull ups (these still hurt my back). Box jumps felt crazy dangerous! Wasn't sure legs could make it every time.
55 burpees

Wednesday - Run. Easy long run 9 mile @ 8:45 avg. Felt rough, legs are tired, cold out, just not motivated.

Thursday - Skill 5x5 Back Squat - 155, 175, 185, 205, 225x3, 220x5, 225x2. 220#=5RM PR.
WOD
2 Rounds
100 Air Squats
30 TTB
First round AS 2:08, then got 10 TTB. After that it was all down hill, only getting 2-5 at a time. Second round took minimal pause at top near 75, TTB were a mess. 10:45 final time.
40 burpees.

Friday - Skill - Power Snatch, from position 2, EMOM. Struggled with these today. First couple rounds were light 75, 95, 105... then the fails. Could not get under the bar, didn't feel right. Jeff said I was not pulling bar into my body, was drifting out too much. Really tried to get the bar pulled in. Was able to get 115 a couple times. Should have tried some heavier weight, but ran out of time.
WOD
AMRAP 10 min
5 Thrusters
5 Strict Pull ups
Used 95#. Thrusters were fairly easy. After 2 rounds, the pull ups had to be broken up, 3,2. Made 8 rounds + 4 thrusters. (Or 9 rounds+4) not sure.
Worked on snatch more after class + 100 burpees.
Guys breakfast at First Watch!

Saturday - Rough decision this morning, SUPER cold out. Almost talked myself out of running and went to gym for deadlifts..... but last minute, headed up to run with Jeff (WRC). We did 6.55 @ 8:32 pace. Kept it pretty easy and smooth. Cold, but felt good. Watch screwed up again, so no data.
Headed to Oly lifting after breakfast. Worked on snatch and clean and jerk. Still need to work on pulling into the body. Then HotPot and WF.

Sunday - Cold cold rest day.

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