Monday, November 03, 2014

India.... come in India.

Monday - Early call so headed to 70.
Metcon (Weight)
10min EMOM - 1 complex per min
3 Deadlift 135#
2 Hang Cleans 135#
Started first 2 rounds with 115#, then moved up to finish out the rest at 135#
Metcon (Time)
21-15-9
Front Squats 135#
T2B
8:08, felt ok, broke up squats 10,11 then 9, 6, then 9. TTB were all singles.... can never string them together in a WOD.
Strength - Burgener Back Squat - 10x2 @ 235#.

Tuesday - HRV was red today, should have skipped, but busy sched this week, so,,,,
Skill work on headstands, 5x20sec on/40 off. Skill2 Metcon - E15sec for 16 rounds - 2 ring rows feet on box. After about 8 rounds it was more like 1.5.
WOD 10 min EMOM
5 DB burpee cleans 35#
MAX rep ball slams 35#
62 ball slams total. Start strong, but db cleans went to crap quick, back should be sore later. 12 first round, 10, then 6 to 2. Tried to get 5 or 6 each round, but was rough.

Wednesday - Change of plans, went to 70 bro-sesh. 1500m row warmup.
1 Rope Climb Every 30 Seconds for 4 minutes, did 8-10 total.
Front Squat 7x 2 195# Super Set with OH KB Carry 35#
Metcon - Tabata Hollow Rocks, 12, 12, 12, 11, 11, 10, 10, 10
Metcon (weight) - 5 min EMOM of Power Cleans 15s on 45s off. Did 3 each set, 125#, 130#, finished with 135# (4 on last set), all touch and go except last one.
Metcon (Distance) - 15 Minutes medium paced jog with Ruck. Covered 2000m.
Skipping Burgener.....

Thursday - Pretty tired. Did 2 mile ruck with dogs.

Friday - Worked on kicking up from headstand to wall 6x2. Skill - E:15sec for 16 int - 3 Front squats @ 85#. Kept bar in front rack through round 6, then dropped every 2.
WOD
21-15-9
pistols­
thrusters
sumo deadlift
Used 85# for wod, but shoulder was screaming after 3 thrusters. Did only front squats for 21 and 15, struggled through last 9 thrusters. Back is a little sore.

Saturday - EMOM 10 - Even: 8 ring dips, Odd: 5 strict C2B. Used red band for both.
Snatch Pull (5x3 90-100% of snatch.) - worked up to 155#
Snatch Balance (Snatch balance 5x3 (speed under the bar)) - worked up to 125#
Metcon (Time) - 50 burpees for time. 2:30.

Sunday - All rest... except the stress.

No comments: