Monday, June 23, 2014

Week of the Clash

Monday - Skill - 10 min 1 rep max weight Pull up. did ~46# with 2 vests on.
WOD
5 RFT
7 Hang Power Snatch
12 OHS
Used 65# for 4 rounds then did 75#. Should have used 75 whole time. 8:15 was a slow time either way.
PostWOD - Burgener Squats 10x3 @ 196#. Felt good and easy. went every 2:30.

Tuesday - Speed work. 15 rounds 200m (100 down and back) 1 min rest.
1 - 34
2 - 35
3 - 36
4 - 33
5 - 36
6 - 36
7 - 37
8 - 38
9 - 36
10 - 38
11 - 35
12 - 35
13 - 37
14 - 37
15 - 36
8:59 total time running. 33 sec = 4:25mi pace, 38 sec = 5:05 pace. Average 36 sec = 4:49 pace.
A little residual soreness from yesterday squats. Finished up w 1 mile cooldown + 42 push ups.

Wednesday - Rest - Ruck 3.35 with dogs. 5 min planks before lunch.

Thursday - TIRED, legs are still pretty sore, hammys especially.
PreWod - Burgener front squats - 10x3 @ 195. Program was for 205, but struggled last week, and they did not feel any better this week, so went lighter. Made it easier this week, struggled on last set.
WOD - 400m sled drag +90#, 10 pushups every stop. Started with 120# for about 75m, legs were dead. dropped to 110# through about 150m. Then dropped to 90# for the rest. 11:55 time with 5 or 6 stops for push ups.

Friday - Partial rest. Heavy ruck with the dogs, 3.35 miles.

Saturday - Clash of the Classes 2014!
WOD1 - 400m run + 10 burpees. 4 xs. DP wins.
WOD2 - 80 kb swings + 80 1 arm db thruster. Partner with Dennis. Move the weight 10 yrds every 10 reps. D started continued to swap out. DP wins.
WOD3 -
WOD4 - Team Sled push races. 50 yrd down, 50 back. Head to head. Dennis and me.. only won 1 or 2 /5.
WOD5 - Final Team wod,

Sunday - Rest Recover. Easy walk with dogs. Easy 1.7 mi run with Wy.

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