Monday, April 14, 2014

What a weight gain....

Monday -Skill - ZigZag Sprints x4, 16-18 seconds each
WOD
MOFO - 70% of 1 Rep Max
7 Back Squats 155#
7 Back Jerks 115#
8 reps each last round.

Tuesday - Bike trainer. 30 min before breakfast. Mainly easy, steady pace, minor gear increase. 30 min before lunch, 5 min of 15 sec max spin + 10 sec max gear. 3 more 15 sec sprints at end.

Wednesday - Skill - 15 min Sled Pull 45# (added 25# last 5 min) + Sled Drags 90#
WOD
8 min EMOM
2 Snatch Balance - 65#, 75#, 85#, 95#, 100#, 105#, 115#, 125#
THEN…
15 min EMOM
1 Hang Power Snatch
1 Hang Squat Snatch
Used 95#. Power snatch never really felt good. Full hang snatch felt great. Did 105# after 15 min, then 1 snatch @ 115#.
PostWod - 5 strict pull ups EMOM x 4

Thursday - Strength - e:90 sec 1 power clean, 3 front squats, 2 push jerk. Started at 65 worked up to 135, but failed on the jerks. Did last couple at 115 and 125.
Warmed up with 6am and sand bagged the 1 mile run, only did about .75 easy. Then the BDay WOD for John D and DJ.
WOD
4 Rope climbs
19 OHS - used 95#, left shoulder very sore.
30 Cleans - 115#
67 sit ups
47 wall balls
84 dubs
15:30.
Pig out post wod!!

Friday - bike trainer - 2 sets. 10 min warmup, 6x 20-25 sec fast spin, 40 sec rest, 5 min cool down. Then 3x 8 curls. 10 min warmup, 6x 10 sec fast spin, 10 sec high gear, 5 min cool down.
Before lunch, 8 rounds 30 sec plank each position, then 3x8 curls.

Saturday - 10k run w/ WRC 8:14 pace.
Hammer hero WOD
5 rounds
5 power cleans
10 front squats
5 push jerks
20 pull ups
90 sec rest
Rnd 1 - 0-3:15
Rnd 2 - 4:45-8:10
Rnd 3 - 9:40-13:58
Rnd 4 - 15:28-19:54
Rnd 5 - 21:24-25:44

Sunday - Ruck with the dogs 3.3miles.

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