Tuesday, September 02, 2014

Labor September

Monday  - Rest. Planks and a couple curls... then eating!

Tuesday - Skill - barbell roll out (ab work) 3x10.
30 min AMRAP
12 Walking Lunges
15 GHD Sit Ups
15 Superman up/downs
5 Muscle Ups - used blue and orange band for most, had to d oa couple from the 20" box, mid bar. Got 7 rounds + 5 reps. Felt better about these bar muscle ups than have in the past. Messed up the count on first 2 rounds only did 12 of GHD and supermans, so did 20 of each round 3, and 16 each round 4. Also started to tear palm on round 6, grabbed the straps, should have used them to start, last round mu's were linked!

PostWod - Back squat. worked up to 255#, attempted 265 failed, then attempted 260# and failed. New PR = 255#

Wednesday - Skill - Squat Therapy, banded ohs with pvc against wall.
5 Rounds
5 OHS - 115#
10 TTB - after round 1 went to 15 ab mat sit ups
15 db squat cleans - rnd 1 35#, 30# 2-4
20 double unders
20:55. This got bad quick. Hand ripped, and even taped it hurt, and could not string ttb together, so scaled back to situp and did 15. OHS felt good, but heacy, glad I didnt go 135. DB cleans were nasty... even dropping to 30# was rough!

Thursday - Rest and Yoga. Destroyed my phone at practice.

Friday - Skill - Windshield wipers, 40sec on/20sec rest. 3 rounds bar, 3 rounds floor.
28 min AMRAP
9 OHS 115#
1 rope climb (15ft)
12 bench presses 115#
6 rounds + 2 reps. This was tough. Had to break up everything right from the start. Dropped to 95# on last set of bench just to make it through in time.

U.S. Army Staff Sgt. Jeremie “JBo” “Bubba” Border, 28, of Mesquite, Texas—assigned to the 1st Battalion, 1st Special Forces Group (Airborne), based in Torii Station, Okinawa, Japan—died Sept. 1, 2012, in Batur Village, Afghanistan, from wounds suffered when enemy forces attacked his unit with small-arms fire. He is survived by his parents, Mary Border and Robert Harris; sisters, DeLaynie Peek, Katie Border, Ashley Harris and Amanda Pereira; nephews, Robbie and Kayden Pereira; and brothers-in-law, Jason Peek and Roberto Pereira.

Saturday - Rehab WOD
Cleans 135#
Ring Dips
11:09 I think - very slow. Cleans were 3, then singles. Dips were sets of 5, then some 3s and 2s.
Stayed for Oly lifting. Warmup was rough!! Quads were smoked already. 6x3 e:2min snatch, no moving feet, start in squating position. Started 65#, up to 115# or 120. Then 6x3 e:2min clean and jerk, no moving feet. Started 75# up to 120#. Finished with Pendlay rows 3x8 @ 115#, 3x8 1 arm db bench press 25#.
Spent and very sore!

Sunday - REST! Super sore today... still did planks and 3 mile ruck with dogs.

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