Monday, August 25, 2014

Holy Hotness Batman!

Monday - Strength - Paused Front Squat (6 x 2 (3 @ 155#, 3 @ 175#) 3sec pause – 3 Box Jumps Between Set)
WOD
Buy In 400m Run or Row
21-15-9
Toes To Bar
KB Swings 53#
Buy Out 400m Run or Row
Did the run first, because there were not enough rowers, still pitch dark out made the run slow. Forearms were spent during the wod. Did 5, 4, then all singles for ttb, first set kb unbroken, then 8,7, then unbroken. The row at the end was miserable, no power to pull with arms. 10:10

Tuesday - Skill - Max Ring Dips - got 9 before shoulder really started hurting. Finished out the 30 with red band. Strength - 1RM Front Squat - Did 5xZombie squats, 5xPause squats, 5x 1.25bounce squat @ 115# first. Then worked up to new PR 226#

Wednesday - 1 mile in morning. 21-18-15 30# db shoulder press and push ups. 1.8 mile ruck before dinner.

Thursday - Skill - Max Pistols - Only did 31, could have kept going.
Strength - 1RM Power Clean - Worked up to 165#. PR. Even did power clean and jerk @ 145#
Post - 4 rounds - 12 ghd sit ups.

Friday -
Metcon #1 - 15min EMOM
Even - 100m Farmer Carry 53#
Odd  - 20 Weighted Sit-Ups 45#
Rough one!
Metcon #2 - 12min AMRAP
5 Pull Ups
10 Thrusters 45# bar
100m Sprint
8 rounds + 15 reps. completely spent! Round 6 had to drop pull ups after 4, hands just couldn't hold on after the farmers carry.

Saturday & Sunday- Battle for Courage

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