Monday, March 10, 2014

I got 99 problems, but I can't remember one.....

Monday - Skill - Gymnasty - 10 HSPU, 10 ring rows + 10 pull ups, 10 ring dips, 100 dubs, 10 pull ups, handstand walk (practice)
WOD
20 MINUTES AMRAP
1 Deadlift
1 Squat Clean
1 Front Squat
1 Jerk
Only used 115#, should have gone heavier. Only did 15 mins in class, got 23 rounds. After did a couple rounds @ 135#. Then 4x 10 dead lifts + 5 front squats @ 135#.
Got my Compex today. Tested it on both shoulders, and the quads. we'll see how they feel tomorrow.

Tuesday - Run. Took a 5 mile run before lunch 8:30 pace. Weather was great, run was a bit of a struggle. Hip still sore from saturdays run.

Wednesday - 1RM Push Press - Pathetic. So disappointed with this movement. Not able to put any sort of weight overhead. Made it to 115#, could not do anything more.
WOD
750m Row - 2:43
21-15-9
Clean & Jerk
TTB
Went Rx and used 95#, should have gone lighter to string them together better. Tried to break up in sets of 5, sometimes a struggle to get all 5. 16:58 total time.
PostWod - 20 walking lunges w/ 95# barbell.
Compex on shoulders, rehab and massage, front and back.

Thursday - 1RM OHS - did 2RM instead. got 155, then failed a couple tries at 165. Finally got it overhead, but dropped it on first squat. Had to wait til after class to try again.
Buy In - 35 Wall Balls
3 Rounds
10 Med ball cleans
20 OH Med Ball Walking lunges
Cash Out - 35 Wall Balls
10:15. Used 25# wall ball and 30# med ball. This was a quad smoker, and the left knee started bothering me, but pushed through.
PostWod - back to OHS. Did 5 @ 115#, then more attempts at 165#. Had it overhead on the left, but couldn't lock out the right. Finally after more attempts got it locked out. 2RM 165#.

Friday - 14.3 day. Did a good warmup. 1000m row, 2x400m run, 2x15 55# kb swings, some dubs, 500m row, then warmed up on the bar, dead lifts 95, 135, 185, 235, with some box jumps also. Then hit it.
14.3 WOD
8 minute AMRAP:
10 deadlifts, 135#
15 box jumps, 24"
15 deadlifts, 185#
15 box jumps, 24"
20 deadlifts, 225#
15 box jumps, 24"
25 deadlifts, 275#
15 box jumps, 24"
Kept a good pace, plan was to just make it to 275. Stepped down on the BJs through 10, then tried to rebound some, fell away too quick on one and no-repped, so went back to single jumps. In hindsight, wonder if it would have been faster to keep rebounding. At 225 broke it up in 3s and 5s I think. Motor felt fine, could have charged harder on the box jumps, but 275.... could have been 500. Struggled twice, then finally got one with 5 seconds to go. 91 reps.

Saturday - Cottleville St. Patty's Day run. 7K. 10 min even pace, negative splits. Had a great time with the guys!

Sunday - 45 minutes on the trainer.


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