Monday, November 24, 2014

Thanksgiving week! Eat all the things! Carbs!

Monday - 1 min max situps, 2x75ft wheel barrow walk, 1 min max situps. Got 35 and 34.
Skill - 3 mins max box jumps - 68.
Strength - work up to 1 rep max Push Press. 10 rounds, only able to get 130#, failed at 135.
WOD
3.5 mins - max Push Press with 50% 1 RM
Used 65# and got 39 reps
Burgener - Back Squats - 10x2 @ 225#. Felt good.

Tuesday - Drop in at StC to see Cegon. Deload week, did 3x5 back squat 40,50,60% (125,145,165)
WOD - Jackie
1000m row (3:40)
50 Thrusters 45#
30 Pull ups
9:05 - had a chance at 8 min but pull ups disappeared and had to go 1 and 2 at a time.

Wednesday - Weighted Pistols 5-5-5-5-5 (worked up to 35# kb)
Bench Press (6 x 3 145#) + Super Set: 2-4 Strict Toes 2 Bar
Metcon - 3-4 Big Sets of Butterfly Pull ups, did 4-5 each round.
Metcon WOD
5 Rounds For Time:
12 Kettlebell Swings 53#
50 Double Unders
8:24? Dubs were not there today, plus arms felt like lead.

Thursday - Thanksgiving Day WOD
Earn Your Pie - Team FGB style
5 Rounds of 1 Minute Per Exercise and NO Rest Between Rounds

Wall Ball  20# - partner holds squat
SDHP 75# - partner holds plank
Box Jumps 20" - partner holds hollow rock
Push Press 75# - partner holds onto bar  hanging
Row (Calories) - partner holds superman
Team with the youngin Adam, 542 reps total. 134, 104, 104, 95, 105.

Friday - Clean (5 x 3 75%) - used 135#
Super Set with 2-4 Strict Toes 2 Bar between Squat Cleans
Bench Press (5 x 5 75%) - used 135#
Metcon (Weight)
6 min to work up to a 3RM Weighted Pull ups - worked up to 35#, made 2.5 reps with 40#
Then
6 Minute EMOM of 10s/50s of Pull ups - 30 reps total.
Strength - Burgener Front Squat - 185x3, 205, 225, 2x1 @ 235#, failed third rep, did 1 more 225#

Saturday - Easy day. 1.5 mile warmup + 500m row.
Jerk Balance (5 x 3) 2@115#, 3@125#
Split Jerk (Set of 3reps, set of 2 reps, set of 1 rep x 3)
Set 1 - 105x3, 115x2, 125x1. Set 2 - 115x3, 125x2, 135x1. Set 3 - 135x3, 145x2, 155x1. Then 175x1, 185# x1 New PR. (Just missed 195... should have had it!)

Sunday - 1.5 mile ruck in neighborhood before futsal. Rest

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