Monday, February 10, 2014

Post Flu Weak... er week.

Monday - PreWod - 6 rounds, Min 1 - 12 Wall Balls, Min 2 - 5 TTB + 5 sit ups. Skill 5 RM BackSquat. Worked up to 215# x 5. Last round attempted 225#, only made 3. Feel I am pancaking, need to work on keeping chest up and getting lower with legs.
PARTNER WOD
10 MINUTE AMRAP
7 Ball Slams 35#
14 KBS 62#
21 Air Squats
Teamed with Chad, 8 rounds + 29. Next to last round of air squats got a sharp pain in outside of left knee. Remember to roll out left IT band today.
Post wod - couple sets of bench, light weight, hurt the shoulder more than expected.

Tuesday - 30 min session on bike trainer. 5x3 min increase gear each

Wednesday - PreWod - 10 OHS 65#, 10 C2Bar. Could have done 75 on ohs, but c2b were rough, only string together a couple. Skill - 5x5 Dead Lift, 220, 245, 255, 260, 265# PR.  Felt pretty good at that weight, could have gone for more, but attempted to get 295 once, but wasn't even coming off the ground.
WOD
5 Min AMRAP
30 Double Unders
7 DB Thrusters 30#
5 rounds plus 33.

Thursday - Sams Birthday! No sleep, no energy, worked til late. PreWod - 10 burpees, 10 dead lift 115#. Skill - 1RM Power Clean worked up to 160#, was not pretty, but got it.
WOD
7 Min AMRAP
12 Hang Power Clean
10 Back Squat
8 Shoulder to Overhead
Only got 2 rounds + 3 reps. Used 95#, shoulder to overhead was not happening first round, and was pretty painful second round. Hang cleans were sloppy, not happy about them.

Friday - PreWod - 7 box jumps, 7 Squat Clean 75#. these felt great, kept feet planted, fast hips.
LOVE CHIPPER FOR TIME
50 Burpees
40 Pull Ups
30 Box Jumps
20 Back Squats 95# - forgot to add for 115.
10 Hang Cleans 95#
5 Muscle Ups - 5 ring rows + 5 ring dips
10 Hang Snatches 95#
20 Front Squats 115#
30 Box Overs
40 Push Ups
50 Double Unders
26:22. Not bad, kept things moving. Snatch was worst, did singles with breaks.

Saturday - Headed to 70. Easy warm up for snatch.
WOD - 13.1 Open
40 burpees
30 snatch 75#
30 burpees
16 snatch 115#.
Attempted 125 during the wod, but missed 2 times, so dropped to 115. Got 125 twice after the wod.

Sunday -

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