Monday, July 21, 2014

Post GORuck

Monday - Back Squat (5 x 3 to 85%) - 115, 135, 155, 185, 205.
Metcon WOD
6min AMRAP
1 Power Clean 115#
1 Hang Clean 115#
1 Front Squat 115#
Rest 3 Min
6min AMRAP
3 Burpees
3 Pull Ups
Did 18 rounds of the 3 rep complex first amrap. Second amrap, lost count, but had to have 3-5 rounds per min, so 60-90 reps.
PostWOD - Burgener Back Squats, 10x3 @ 205# e:2 min.

Tuesday - Skill e:30sec 1 squat clean (60% -> 80% -> 60%) for 11 min, 2 reps each weight. 105# - 130#
WOD
Tabata Push Ups - 12, 12, 10, 10, 8, 8, 8, 8.
Rest 1 min
Tabata Double Unders - 30, 28, 22, 22, 22, 22, 22, 10.
PostWOD - Ran 1 mile with Schif, 8:03. Then 11 rounds of sled push sprints +45# about 25m, 10-15sec each, then rest 1 min.

Wednesday - 3.5 mile ruck with the dogs. Planks before lunch. 2mi jog with Wy before dinner.

Thursday - Skill - e:30 for 10 min 1Snatch 60%-80% 2 per weight. 80#, 85#, 95#, 105#, 110# then back down.
WOD
E: 15sec for 16 Intervals
3 Clean and Jerks 95#
Made a couple rounds of 3, but form wasn't great, so dropped to 2 reps. Still missed a couple rounds.
PostWOD - Burgener Front Squat 6x2 @ 118#. EPIC FAIL. Never made 2 reps in a row, all rounds were 1+1. 118# first 2 rounds, dropped to 115# for next 2, then 116# for next 2. Did 2 more single reps 118#. These were horrible rough. Shoulder is sore, back is sore, legs feel weak... ugh.

Friday - Skill - Gymnasty - 20min AMRAP
1 rope climb
2 skin the cats
3 wall climbs
4 windshield wipers
5 pistols each leg
5 rounds total.
WOD
21-­15-­9
Thrusters 95#
Deadlifts 165#
9:40 ish. Thrusters were horrible, did all in 5 rep sets. Deadlifts were ok, 11,10 then 8,7 then all 9.

Saturday - WOD
3 RFT
200 Meter Sprint 30sec, 35sec, 38sec
400 Meter Sprint 1:12, 1:25, 1:33
600 Meter Sprint 2:00, 2:11, 2:16
Ran a 2 mile warm up.. but may have started too fast pace first round. Legs died very quickly. Did not have enough rest time to recover enough to get full effort on the sprints.
Did Oly class after a cool down. 8x1 3 position snatch. Started at 65#, worked up to 110 or 115#.
Also did snatch deadlift pulls to the knees, started 135# up to 175#. Made a couple attempts at 135# snatch after, but never quite hit it. Sooooooo close.

Sunday - Rest day - 3.5 mile ruck with the dogs. Planks before dinner.


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