Monday, February 24, 2014

Shoulder shoulder, why ya buggin?

Monday -PreWod - 12 EMOM - 10 Dead lift 115#, 10 C2bar PU. Skill Push Jerk 3 RM - Felt good through 115... got 2 at 135, last rep hurt shoulder pretty bad, so stopped. Did 2 more rounds of clean & jerk at 115#, plus one or two at 125#.
WOD
MAX Unbroken Kipping Pull Ups - I did strict - 13.
REST 3 MINUTES
500 Meter Row
1:42.4 - Not my best showing. Felt strong through 250 or 300m... faded fast.
PostWod - 10 Box jumps 24"
10, 8, 6, 4, 2 - 30# DB box step overs
100, 80, 60, 40, 20 - Double unders
Finished with some crossover shoulder work with red band.

Tuesday - Rode the trainer for 35-40minutes. Did 8x30 planks before dinner.

Wednesday - PreWod - 12 EMOM - 10 Power Clean 75#, 4 Muscle Up transitions.
WOD
5 Rounds
3 Press
6 Push Press
9 Push Jerk
12 Back Squat
Strength - 5x3 Front Squat - 135, 165, 185, 190, 195 failed the last rep. 205 for 1. Failed attempt at 215.

Thursday - 2 sessions on bike trainer. Rode steady 30 - 40 min in AM. Then did 5 rounds of 10-15 push ups + 10 55# kb swings. Rode a 15 min session before dinner, 5 min warm up, then 5 rounds 10 sec sprint, 20 sec shift to highest gear, 90 sec easy.

Friday - PreWod - 12 EMOM - 10 TTB, 10 Push Jerk 75#. Skill - 5x3 OHS - only able to get to 135#. Failed to get it overhead the first try. Could not get anything > 135 overhead.
WOD
Max Pull Ups
rest 3 min
Max Dubs in 2 min
Got 12 pull ups strict. Dubs in lifting shoes were not happening well, only got to 69.
PostWOD - 14.1 - 10 min AMRAP
30 Dubs
15 Snatch 75#
Made 5 rounds even. 225 reps. Shoulders are done....

Saturday - Headed to 70, give 14.1 another try and help judge. Did a good 4, 3, 2, 1 warm up on the rower, but then judged a round. Did another small warmup, then jumped in. 256 reps this time. Doubles were great, all but maybe 1 round unbroken. Could have done a little better on snatches.

Sunday - Spent 1 hour on the trainer while watching supercross. Abs before dinner, and a couple curls...

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