Monday, May 12, 2014

Mayday... Mayday....

Monday - Partner Skill - 2x 400 Meter Row then 400 Meter Run.
WOD
E:45 for 20 INTERVALS
1 Back Squat *75%
Used 185 for first 10, then 195 for 5, then 205 for last 5. (3850# over 15 minutes.)
PostWOD
Work up to heavy power snatch, made it to 120#... weak. Then every 45sec for 30 rounds @ 80%.
Used 95# x 30.  (2850# over 22.5 minutes)

Tuesday - Run. Warmup, then pushed 1, easy 1, push 1. ~8 min avg pace 4.3 miles. Mile 2 and 4 low 7 min/mile. Tabata tuck hold. Then did 30 min easy on the bike trainer before lunch with 3x8 curls.

Wednesday - Skill - Tabata rope tuck holds.
WOD 5 Rounds
5 Thrusters 95#
10 TTB
15 Box Jumps 24"
20 OHWL 45#
25 Double Unders
18:08. Scaled pretty well. Did good rebounds on box jumps, and did all but last round unbroken on dubs.
PostWod: 7 Rounds 5x e:90 sec Deadlift 225#.

Thursday - Skill - Banded Air Squats 20, 10 hold at bottom, 20. Then tabata tuck ups.
WOD
E:40sec for 30 Intervals
1 Hang Squat Snatch *75% of 1 Rep Max
Started at 95# for 10, added 2# somewhere in there. Then 100# for next 10, added 2# near end. Then 105# for last 10, added the 2# for last 2. Did 2 at 115# after time.
PostWOD
EMOM 5 min - 4 strict pull ups w 20# vest
EMOM 5 min - 10 push ups w 20# vest
EMOM 5 min - 15 air squats w 20# vest

Friday - Rest day. Rode the trainer easy for 30-40 min then 4 min abs. Easy 3 mile ruck with the dogs.

Saturday - 6.75 mile fig 8 course with WRC. Y had fun run, so ran 1 mile with him, then played some kick ball. Headed to TNT for Oly lifting class.
5x3 e:90 sec 3 snatch P1 65# - 95#
5x3 e:90 sec 3 snatch P2 95# - 125#
5x3 e:90 sec 3 snatch pulls 145#
5x3 e:90 sec 1 clean + 3 push jerk 65# - 105#

Sunday - Rest day.

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