Monday, June 30, 2014

'Murica! Freedom!

Monday - Skill - Clean and Jerk. 20 min EMOM. Stayed light, got some video . Couple reps felt MUCH better on pulling into body. Worked up to 155#
WOD
3 RFT
12 Burpee Box Jumps 30"
10 CTB Pull Ups
6:49 - Did singles on the C2B, but hit all of them. Some of the box jumps were sketchy.
PostWOD - Burgener back squats - 10x2 221#. Felt good.

Tuesday - Skill - Dead lift 5x2, 225#, 245#, 265#, 285#, 295# PR. 300# failed.
WOD
20 min AMRAP
200m Partner Tire flip
made it 400m in 20min. Tire was too light.
10x10 push ups before bed.

Wednesday - Easy Day - 5.5 mile run 8:40pace. Planks. 10x10 push ups

Thursday - Skill - 5x2 Snatch Pressing balance 95# (did this incorrect. should be slow, bar stays, press body low.) Then 10x2 Hang Snatch @ 105#.
Burgener Front Squat - 10x3 @ 185#. Felt much better today.

Friday - Firecracker 10K 48:xx. Ran the first 5k with Wy, had his normal breakdown at 1.25mi, so we walked for a bit. Then picked it back up and he finished strong. Felt good through the next mile and half, started feeling the legs bad then. Watch band broke and had to back track for it, crazyness. Put everything I had into the last .5 - 1 mile. Still had pretty good kick for the run around the field to finish.

Saturday - 3 Rounds, 1 min each station, 1 min rest end of round.
Double Unders
DB Snatch 50#
Box Overs 24"
Hang Squat Clean 65#
Situps
409 total reps, actually got more reps on last round. Dubs were horrible. Rnd 2/3 did 43/53 in first 30 sec... then managed 3-4 in the last 30. BAH! Box jumps were the worst, or at least scariest!
Did Mobility after wod, worked on squat depth, rolled out inner thigh and quads.
PostWOD - Bear Complex (almost emom) - Power clean + Front Squat + Push Press + Back Squat + Push Press. First 8 rounds @ 105#, then 2 @ 115#, then 1 @ 125#.

Sunday - 3.5 mile ruck with dogs. Rest day.

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