Monday, July 07, 2014

Post Apocolyptic America

Monday - Skill Overhead Squats - 5×2 E: 2min. Worked up to 145#, Failed after 1 on 155#. Right side trap was weak point and would not lock out.
WOD
12 min AMRAP
5 HSPU
5 CTb Pull Ups
12 rounds + 8. Used 1 abmat like normal.
PostWOD - Burgener Back Squats 10x3 @ 200#, last 3 at 205#. Felt good, lifted in nanos instead of lifting shoes.

Tuesday - Skill - Hang squat snatch from P1 - worked up to 105# working on pulling bar into body and speed.
WOD
7min AMRAP
12 bj 24"
7 ttb (sub 14 ab mat situps)
6 rounds + 16. Worked on TTB after wod.

Wednesday - Felt sluggish this morning, did some stretching and yoga. Did some short speedwork at the track. 2 mile warmup. 4x 200 fast + 200 easy. 1:26-1:36. Finished with 400m @ 1:18.

Thursday - Skill - Strict Press 5×2 E: 2 min. 75, 80, 85, 90, failed 95, left shoulder in pain. Did 2 rounds of bent over rows @ 105, 110.
PARTNER WOD
10 Rounds
10 Calorie Row
15 KBS 55#
25 Double Unders
Partnered with Chad, went Rx on kb. 12:48?
PostWOD - Burgener Front Squats. 6x2 @ 210#. MADE IT! They were tough, but was able to do them!

Friday - Strength - Hand Power Clean 20 min EMOM - worked up to 155#, missed a couple rounds, but working on good reps.
WOD
E:15 for 16 INTERVALS - 1 HPC - 115#. Worked a couple heavy pulls after, but none felt good, wither bouncing off hip, or pulling with the arms early.
PostWOD - Bench, 3x5 @ 115#, 1x5 @ 125#

Saturday - Rest - did some stretching, light movements, and easy rowing while chatting and relaxing at 70.

Sunday - 3.5mi ruck with the dogs, 40#. 10x10 push ups before bed.

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