Monday, August 18, 2014

Summer week, hot and humid

Monday - Strength E: 30 for 8 min 2 Squat Cleans @ 95#. 1 from floor, 1 from high hang.
WOD
50 Dbl unders
12 Pull Ups
40 Dbl Unders
12 Pull Ups
30 Dbl Unders
12 Pull Ups
20 Dbl Unders
12 Pull Ups
10 Dbl Unders
12 Pull Ups
6:xx? I think. Dubs were all unbroken, pull ups not so much.

Tuesday - Strength E :20 for 18 intervals - 2 Squat Snatch @ 75#. Felt good.
WOD
3 Rounds
20 pistols
15 HSPU
10 box overs 24"
9:27 - used 1 ab mat, but found out I am leaving my neck bent coming down from HS, need to look out and keep spine aligned and stronger neck.

Wednesday - 3.5 mi ruck with dogs

Thursday - 10 min EMOM push ups, 4 min planks, curls and bent rows

Friday - Strength - E :20sec 18 int - 2 Hang Squat Snatches @ 70#. Missed 1 round when bar started floating out. Got back to better form.
WOD  4 Rounds
21 box jumps 24"
15 push ups
9 TTB
8:03 - TTB were all singles, strung 4 together before wod, but could not during.
PostWod - 5x5 front squat 135#, 165#. 3x5 OHS 135#. 2x10 ghd sit ups

Saturday - 5K run, 21:xx. Then judging clinic. Worked on 3 rep OHS, worked up to 165#. Oly class 7 rounds of 2 Hang cleans 1 from P1, 1 from P2. Pretty sure hit a PR of 155#. Then SOTS press, 7x3, worked up to 85#, failed on 90.

Sunday - 3.1 mile ruck with dogs.

No comments: