Monday, February 17, 2014

Castlewood Cup is a coming.

Monday - Ice storm, headed to X70. 1k row warm up. then 10x3 EMOM back squat @ 185#. Should have done 195....
WOD
21-15-9
Wallball
Pullups (RX+ Burpee Pullups)
8:10 - decent pace, did burpee pull ups, almost a jumping pull up on some.

Tuesday - PreWod - 12 EMOM 10 - 75# push jerk, 15 push ups. Skill 3 RM Back Squat. 135, 160, 185, 205, 215, 225. 1x 235. 3 Reps E:90 sec (not enough rest time)
WOD
8 MINUTES AMRAP
15 Burpees
7 strict Pull Ups
4 rounds. Had 20 sec left but was late for 6am call.

Wednesday - Rest... had nothing.

Thursday - PreWod - 12 EMOM 40 dubs, 7 25# wall balls. Skill 3 RM DeadLift E:2:30 - 135, 185, 225, 255, 275, 295 failed, 285#. Could not lift 295 even once. Disappointed.
WOD
15-10-5
Hang Power Snatch
Front Squat
8:01 Used 95#. First set of snatch took forever, dropped the bar 5 or 6 times. Front squats were all unbroken. Second round snatch 4, 4, 2. Last round got all 5.

Friday - PreWod - 12 EMOM 10 burpees, 7 Hang Squat Snatch 45#. Last round did 12 burpees, 7 HSSnatch 65#. Skipped the wod and did 3rep push press work. 95# was rough. 105# did not happen first couple tries. Took a break and did the double under work, 7 min 3 max rep attempts. 62 PR dubs. After 2nd attempt went back to push press and got 105 x3. Finished with another set of 105 x 3.

Saturday - Castlewood Cup. Race report soon. Had a blast (for at least 6 miles)

Sunday - Recovery... Roll out and easy spin on trainer.

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