Monday, March 24, 2014

Another year older, and deeper in debt.

Monday - Went to 70 for bday wod. Strength - Back Squat- 7x95, 5x135, 5x185, 5x205, 3x215, 1x225.
WOD
27 Power Snatch 75#
42 Air Squats
27 Push ups
42 Sit ups
4:47 - did snatch 10,10,7; squats unbroken; pu 15, 6, 4, 2; sit ups unbroken. Did some snatch pulls @145.

Tuesday - MOFO 5 OHS, 5 Back Jerks used 115 for first 2 rounds, then 120# for last 3. Got 8 and 5 reps last round. Felt strong on some of these! Shoulder is going to be sore, compex time.
WOD
80 Ball Slams
4:58 with 40# ball.

Wednesday - Gymnasty - practice HS walk, 10 pull up, 10 pistols, 10 hspu, 10 ring dips, 10 sit ups, 80 dubs.
WOD
2 Rounds
3x75ft farmers carry
10 Pistols
3x75ft farmers carry
10 goblet squats
3x75ft farmers carry
10 double kb swing
used 35# kbs for farmers carry. 20# kb for first set of pistols, 15# db for second. 7:45 time.

Thursday - MOFO 5 deadlift, 5 push press - 215# dead lift 12 last round felt great. 100# push press, 7 last round, felt good too, almost too light.
WOD
Tabata Wall Balls 20# - 75
Rest 1 minute
Tabata Pull ups strict - 36

Friday - MOFO 5 Back squat, 5 Push jerk - 175# squats 10 last round, felt great. 115/120# push jerk, 6 last round, could have gone heavier, slightly fatigued at the end.
WOD
100 Double unders (81 unbroken new PR)
1000m row 3:42
100 Double unders
8:00 time. Last round of dubs was ugly and took a while.

Saturday - rest day. plan was to go in and do 14.5...  legs were sore, and I was tired. Plus early soccer game for Y.

Sunday - Did an easy 60 min on the trainer, 15 miles.

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