Tuesday, August 12, 2014

Back to HotLanta.. new group... and middle school!

Monday - Early morning meeting. Planks, 10x10 push ups, and some curls. Ate a ton!

Tuesday - Strength - Power Clean (10min EMOM 4 @ 75%) - 115# x 5 125# x 5
WOD - Mississippi
10min AMRAP
5 Wallball 20/14
5 Hand Release Pushups
15 Situps
11 rounds + 17 reps.

Wednesday - Planks and push ups at hotel, then walked to work 1 mile. Did the stairs 4 or 5 times, then walked back to hotel and to dinner.

Thursday - Mini hotel workout, 5 squats, 5 curls, 5 press, 20 hip raises 40# DB. 5 rounds, switched squats and 1 leg dead lifts. Then ran the stairs, by 2's 10 flights, 5 times. Then walked to work, and did stairs 4 times.

Friday - WOD
200 meter run
30 back squats 95#
200 meter run
25 back squats 115#
200 meter run
20 back squats 135#
200 meter run
15 back squats 155#
200 meter run
10 back squats 175#
200 meter run
5 back squats 195#
200 meter run
18:53. The squats got heavy quick, and could not make up time on the run, it was everything just to keep the legs moving. Tough one!

Saturday - Judged the wod 2 time, did not get to do the wod. So stayed for Oly lifting. Did snatch complex Snatch Dead lift, P1 muscle snatch, P2 power snatch, full squat snatch. Used 75#, muscle snatch was limiting factor, could do all other movements at 95#. Then did front squat work, 3 zombie squats, 3 5sec pause squats, 3 bottom of squat explosions. Fun work.

Sunday - Rest.


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