Monday, December 29, 2014

Bring me a new back....

Monday - 1600m row warmup slow to warm back.
Bench Press 5 x 3 @ 85% - 165#
5 Min work up a max effort box jump - 37.5", not max effort.
Metcon (Time)
250m Row rest one minute 4 rounds
7:36 total time
3:36.5 rowing - 54.4, 54.0, 53.8, 54.3
30-31 s/m - 1:48 avg pace
WOD - CrossFit Games Open 14.2
0:00 - 3:00
2 Rounds of:
10 Overhead Squats, 95#
10 Chest-To-Bar Pull-ups
3:00 - 6:00
2 Rounds of:
12 Overhead Squats, 95#
12 Chest-To-Bar Pull-ups
Made it through 81 reps (both sets of 12 ohs, first 12 c2b, 5 into second set.)

Tuesday - 1500m row 6:xx warming up the back
Clean 6 x 1 88-90% - 160#, last set 170#, felt easy.
Glute-Ham Raises Bridge 5 x 5 135# using bench
Skin the Cat 6 reps
WOD - Metcon (Time)
2 rounds for time of:
10 Power cleans 135#
20 KB Front Rack lunge 88# kb
40 Burpees
20 KB Front Rack lunge

Rest 30 Seconds
17:17 -

Wednesday - Row warmup 4min 75%, 2min 85%, 1min 90%
Bench Press 5 x 5 @ 85% - 2x5, 3x4 - 165#
Deficit Handstand Push-ups (6 Min to Progress) - shoulder was not feeling strong
Hang Clean EMOM 5min 15s Hang Clean and Jerk - 135# 1 clean/jerk + 1 clean each round.
WOD - Metcon
4 rounds for time of:
6 Deadlift 225#
6 Box Jumps 24"
Run 200m
Holy freezing cold run! 6:33

Thursday - New Years Day WOD (instead of rest)
Mighty Misfits
Teams of 3 (Chris and Aaron M)
Relay style (Meaning Each Team Member):
3 rounds each
250m Row
20 Wallball 20#
————–
Cumulative reps one person working at a time:
100 Pull-ups
100 Deadlifts 225#
————–
in unison:
50 Lunges Holding PVC as team
50 arms interlaced sit-ups
400m run
25:25 - the deadlifts sucked.

Friday - 1600m row 6:40 body is tired from all week
Bench Press (Spend 15min Finding New 1RM) - 200# PR
Pull-ups (Spend 6 Minutes working on some big sets) 15 kipping, then 2-4 sets of butterfly practice
Clean 6 x 2 88-90% - 165#
Metcon
4 big sets of heavy or High wall balls for 15-20 reps
3x12 35# slam ball, 1x12 25# slam ball, then 12 - 35# slam + 8 - 20# wall ball

Saturday - 1000m row warmup
Snatch (Snatch+power snatch+snatch balance)
10 sets of complex every 2mins - worked up to 125# for 4 rounds
Push Jerk (2 power jerks+ 2 jerks)
15 mins to work up to heavy set - worked up to 145# last set.
10 min EMOM - 5 strict pullups. 4x4 ttb practice.

Sunday - Rest!

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