Monday, October 06, 2014

Miss running, but my hips don't lie.

Monday - Not gonna lie, pretty sore from the whole weekend. Skill E: 20sec for 16 - 1 Muscle up. Mainly just muscle up work, did not make every interval. Worked between ring transitions with blue band, and bar mu with blue and red band. Neither were very great.
WOD - 12 ROUNDS
:30 MAX Wall balls
:30 REST
Used 25# wall ball, made 10 reps every round except one of 11. 121 reps total.
Strength - Burgener Squats - 10x3 @ 222#. Felt heavy! Left hip was pretty sore.

Tuesday - 2mi solo ruck. EMOM 10 min odd - rows, even - press. Added couple rounds of curls. 4 min planks before dinner.

Wednesday - Jump rope speed test - 82 (87 still high). Skill - E:20sec for 16 int - 3  pull ups. Made it through 8 rounds strict, then went kipping.
WOD - 5 Rounds
:45 max cal row - 15 + 12 + 15 + 15 + 15 = 72
:15 REST
:45 max double unders - 46 + 47 + 46 + 37 + 44 = 220
:15 REST
:45 max ring dips - 10 + 10 + 10 + 10 + 9 = 49
:15 REST
341 Total reps.
Post Wod - Will need to do Burgener tomorrow, did some clean and jerk practice. 2x95, 2x115, 2x135, 2x155, 1x165 (split jerk). Failed at 170.


Thursday - Went in just for Burgener Front Squats 10x3 @ 207#. Failed on last rep of last set. Left knee was not happy. Zombie Night.

Friday - Late night, slow morning. Went to 70 for 6am. Worked on OHS, worked on form, not weight. Then 2 rep hang snatch. Worked up to 120#, failed at 125#.
WOD
21-15-9
Front Squat - 95#
Pull Ups
4:51 - went VERY light on the squats since knee was hurting from thursdays squats.

Saturday - Early class at 70. Started with EMOM 10min even - 5 strict-ish chest-2-bar pull ups odd - 5 strict ring dips. C2B were just shy of making it, used red band for most. Ring dips put a lot of pressure on the left shoulder, not happy.
Then worked Snatch push press up to 125#. Finished with snatch balance up to 100#??? not sure. Did some hang snatch work after.

Sunday - rest.

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