Monday, November 10, 2014

They are lucky I like curry!

Monday - Skill - E 20sec for 16 int - 2 HSPU - Used 1 ab mat, missed getting 2 reps on 2 rounds.
PARTNER WOD
4 RFT
250 meter row
1 rope climb
5 deadlifts 225#
11:xx - Went with Chad, never really had to wait on the other person, so just kept going. First row was ~1:39 avg... way too hard. Dead lifts felt fine, all unbroken, could have gone heavier.
Strength - Burgener Squats - 10x3 @ 216#. Easy work.

Tuesday - Went to 5pm class. Veterans Day and Armitice Day, doing the WOD Armitice.
Skill - E: 15sec for 16int - 3 reps hang snatch. Used 75#, missed 4 rounds, just gets too fast and wanted to stay with good form. Used 2 plates at feet to trigger pulling back.
WOD - ARMISTICE
9 MINUTES AMRAP
100 ­meter sprint
11 sit­ups
11 air squats
*add 11 to the sit­ups & air squats for each additional round
Made it through 4 rounds plus 100m run.

REST 2 MINUTES

9 MINUTES AMRAP
100 ­meter sprint
11 push-ups
11 box jumps
*add 11 to the push-ups & box jumps for each round
Made it through 3 rounds plus run and 10 push ups.

Wednesday - Went to late Olympic lifting class. Got there early, mile warm up + 500m row. Before class - Burgener Front Squats. This didn't go well. Supposed to be 6x2@229#... failed at 225. Did 4x2 @ 205 and 210#, 3x1 @ 215.
OLY Class
Complex - position1 clean + position2 clean + full clean. Worked by 10 to 155#, attempted 165 and failed, last lift success @ 160#.
Complex - Full snatch +  position2 snatch, position1 snatch + ohs. Worked by 10 up to 115#, tried 125 and failed, ended with 120#.

Thursday - Pretty tired and sore. Rest day. Did a couple sets of row to work on the shoulder.

Friday - Skill - E: 15sec for 16int - 3 kipping pull ups. Only managed 2 on 6 rounds.
WOD
15 MINUTES AMRAP
21 wall balls 20#
15 box jumps 24"
9 ring rows
5 rounds + 15reps. Killer. Kept pretty steady on wb, trying to do 14+7, should have broke more. Sam did 8,7,6. Box jumps were good, rebounding most of them. Ring rows got tough quick, tried 5,4 for a couple rounds, then 5,3,1 or 4,3,2.
Strength - 5x5 Deadlift @ 225#. 2@265#

Saturday - Rehab saturday, 1.2mi warmup, 1000m row.
WOD
4 ROUNDS of:
4 MINUTE AMRAP
5 DB push presses
7 burpees
9 DB front squats
*REST 1 minute between rounds
Used 30# db, 12 rounds + 4 reps. 
Then had Oly lifting class. Did a long Burgener warmup snatch and clean. Snatch balance practice with bar. Then a complex 4x full clean + below the knee clean + above the knee clean. Worked up to 145#. Think we did something after that... Finished up 10 minutes working on 3 rep front squat, made 210# new PR. Also did 2x4 good mornings @95#.

Sunday - Rest

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