Monday, October 20, 2014

Message: encrypted. Do Not Proceed.

Monday - Skill - E: 2.5min 5×5 Push Press, went light left shoulder is bad. Worked up to 115#.
WOD - 5 RFT
bear crawl around rig
40 air squats
40ft handstand walk (attempts)
16:00ish.
Burgener Squats - 10x2 @ 231#. Felt good.

Tuesday - Skill - E: 20sec for 16 int - 2 strict pull ups. For 13 rounds used +10# wall ball between feet.
WOD - 3 RFT
50 KBS 55#
30 wall ball 20#
12:55 - Did Russian swings, went unbroken on first set of kb, felt that. Wall balls took a lot out of me! This was a lung burner!
Strength - Deficit Dead Lift - 3x5 185#, 3x5 205#, 3x5 225#

Wednesday - 4.5 mile loop through town, 8:36 avg.

Thursday - Skill - Hang (power) Clean 10min EMOM 3 @ 125#
WOD
15 Burpees
Then
2 Rounds:
10 Clean and Jerk 95#
5 Pull Ups - 10 Pushups - 15 Squats
5 Pull Ups - 10 Pushups - 15 Squats
Then
50DU or 150 Singles
200m Run
9:45 - had to do c&j singles, transitions are bad.
Strength - Burgener Front Squats - 5x3 @ 185# + 5x3 @ 190#. Felt good! (Of course it did, it was a step back week.....)

Friday - Bro Sesh!
Metcon (AMRAP - Reps)
3-4 Big Sets of Chin Ups - 3x9 reps
Deadlift (7 x 1 85% 3" def) - 275#
Front Squat (7 x 1 85% ) - 205#
Metcon (AMRAP - Reps)
15 Fast reps of Burpee C2B pull ups. Working on speed
Metcon (Distance)
15min Jog, with Vest - 1800m - first half with vest, second with sandbag on shoulders.

Saturday - Oly class. EMOM 10 min - Complex = clean, front squat, push press. worked up to 115 -120#. 10 min to find 1rm Clean&Jerk. Can't remember exactly, want to say 165-170. Think I hit 165 and failed on jerk for 170#. Then 5xc&j @ 135#.

Sunday - Rest. soccer with wy.

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