Monday, January 20, 2014

Another cold blast

Monday -Skill - 15 min EMOM - 1RM Power Snatch. Worked to 120#, failed at 125# twice.
WOD
5 RFT
5 DB Thrusters 40#
8 TTB
11 KBS 55#
8:16. Good weight, kept pushing. had to break up the TTB for safety of hands mainly. Thrusters were with a little pause after 3.
PostWod - worked on MU transitions. C2bar pu. 3x10 back rows.

Went for a 3 mile run before dinner, 8:30 pace.

Tuesday - Mega wind and more snow and ice, too sketchy to drive in. Yoga and Ab work.

Wednesday - Skill - 20 sec L hold + 20 DU. Strength - EMOM 15 min 1RM Clean&Jerk - worked up to 155#, attempted 165 but failed.
WOD
16 min timer
Row 2500km
max rep burpees
Row - 9:50, 75 burpees.
Went back to clean/jerks. 115, 135, 145, 155, 160. Got 165 clean, but failed the jerk. Right shoulder did not have it.

Thursday - Skill - EMOM 5min - 10 jump split lunges + 10 V ups. Strength - E3 min - 5x2 OHS - Worked up to 155, but dropped it standing up the second squat. Moved up to 165, old pr, got it. Attempted 170, but did not get full depth.
WOD
40 Double Unders
21 Ring dips
21 Chest 2 bar pull ups
40 DU
15 Ring dips
15 C2Bar
40 DU
9 Ring dips
9 C2Bar
40 DU
Did half strict pull ups and scattered some kipping each round. Ring dips were 2 or 3 at a time. 10:23?
PostWod - worked on OHS some more. Could not get 165 back over head, struggled about 4 or 5 tries. Switch to Dead lift and back squat. 5x5 135, 155, 185, 205, 225.

Friday - Skill - EMOM 5min - 225 ft sprint + 75 ft bear crawl. Strength - 10min - 10 wall balls 30# + 2 rope climbs.
WOD
3 reps every 15 sec x 16 rounds
Power Snatch
Power Clean
Thruster
75#. Missed 3 reps of snatch, 0 cleans, 4 thrusters.
Post wod did 5 - 10 MU transitions with purple band.

Saturday - 13.1 OPEN WOD
17 MINUTE AMRAP
40 Burpees
30 Snatches 75#
30 Burpees
30 Snatches 135#
20 Burpees
30 Snatches 165#
10 Burpees
MAX Snatches
Made it through second set of burpees, gave 135 a try a couple times, never got it. Dropped weight to 125#, got 7 done. After the wod, continued to snatch, new PR 132#. Almost able to get 133, but missed 5 tries. Shoulders are thoroughly smoked.

Sunday - Took the dogs for a morning ruck, close to 3 miles. Then before dinner took Charlie out to ICC. Trail was completely muddy and tore up from horses. Walked the edge for most of it, then bailed to the road, and got in maybe 1.5 mile or so.

No comments: