Monday - Strength - Burgener Back Squat - 10x2 @ 215#
50 Wall Ball 20#
50 Sit Ups
50 Push Ups
9:50, push ups were the longest, 10, 8, 2, 5, 5, 5, 5, 3, 2, 3, 2.... seemed to take forever.
PostWOD - 5x3 Push Jerk, from the ground, power clean it up, then 2 jerks. 115#
Tuesday - No skill work, Burgener warm up..?...
100 meter sprint x2 20secs
200 meter sprint x2 42sec
400 meter sprint x2 1:17, 1:11
600 meter sprint x2 ?,?
800 meter sprint x2 2:40, 2:50
* REST 1 minute between rounds after last person finishes.
Ran with Sam and Dennis... very wet out. Even with some extra rest time, not enoungh rest to push full out on the intervals. 6 and 8s were just a mild fast pace.
Wednesday - 2 mile ruck with dogs. 10x10 pushups emom, 8 min planks before dinner.
Thursday - WOD - shuttle run relay
25ft, 50ft, 75ft, 100ft. 3 people, switch runners each leg of shuttle (instead of running full shuttle each person)
PostWOD Strength - Burgener Front Squat - 3x1 @ 225# (attempted 230 after, but failed) 225# new PR.
Breakfast post wod!
Friday - Started with 500m row for time, 1:38.1. Felt strong first 250, started to slow with 150 left, and completely lost form and control for last 100, slowed a ton. Rest 5 min then did another row instead of 400m run to give calves and achilles a break. Second 500m row was horrible. Legs had nothing left, 1:50 or slower was all I could manage.
WOD EMOM 10 min
10 wall balls - 5@20#, 5@25#
Post wod - worked on behind the neck strict press, max was 85#, did a couple sets of 5 @ 75#. Also did axle dead lift @ 205# (bar + 4 45# plates.) 5x5.
Saturday - Oly Practice - Burgener warm up. Snatch work, up to 125, possibly did 130#. Then Clean and Jerk practice. Worked up to 155#. Was able to power clean 145#, but felt off doing full squat clean.
Then dropped the car off, jogged 3 miles to 370 park for rehab wod. 10! KB swings, 50ft sprint, burpees.
Started to walk back to the car, but Jeff picked me up.
Sunday - 3.5mi ruck with the dogs, heavy ruck. Shoulders sore.