Monday, December 08, 2014

Calling all cars

Monday - 1660m row warmup 6:42
Overhead Squat ( 5×5 Close grip OHS. Did not go as narrow as usual, shoulder has been feeling it, so kept it shoulder width. 4 @ 115#, 1 @ 125#.
Bench Press (5 x 5 80%) - 145# (think we did 6 rounds)

Metcon - 6min EMOM 10s chin ups 50s rest - 6-7 each round, 39 total.

WOD - 3 Rounds for Time of:
400m Run
21 Toes to Bar
12 Ring Dips
12:55. Did all TTB singles... miserable, Kipping ring dips, weren't horrible.

Tuesday - 1660m row warmup 6:43
30s Hollow Rock, 30s Rest, 5 Rounds
Clean (7×1 Squat Clean 83%) 145# - Super Set 2-4 Strict Toes 2 Bar
Metcon (AMRAP - Reps)
3 Big Sets of Chest to Bar 3x5 = 15 reps... pathetic reps at that
WOD - Metcon
AMRAP - 7 minutes.
8 Burpees
8 Kettlebell Swings 53#
12 Weighted Box Step Ups 45#

-Rest 30 Seconds Then-
3 Minute Max Calorie Row
4 rounds even. The step ups were brutal. 53 cals on the row. almost 20 first minute... downhill from there.

Wednesday - 1660m row warmup 6:43
Metcon - 3min AMRAP
8 Burpees
30 DU
3+2 - dubs were better, but still only 10-20 range, none unbroken.

Bench Press (7 x 1 83%) - 160# - felt easy.
Snatch (6 min to work up to strong effort) - started with 3 position 1 floor, 1 low hang, 1 high hang.
75#, 95#, 115#. Finished at 125# 2x1. (Failed the first 2 attempts forward, need to pull back more!)
WOD
The Chief
Max rounds in 3 minutes of:
3 Power Cleans, 135#
6 Push-ups
9 Squats  
Rest 1-minute.
Repeat for a total of 5 cycles
24 rounds even. PR. Cleans got sloppy trying to hold onto the bar, Used Aarons method of snapping up from last push up into squat.

Thursday - Rest. Did 10 min EMOM 8 rows odd, 5 curls even. Then 4 min planks.

Friday - 1660m row warmup 6:47, drag at 6... blah
Front Squat (6 x 3 // 1 Front Squat + 1 Split Jerk -- Progress) - 95, 115, 135, 140, 145, 155#.
WOD - Metcon AMRAP 8 min
9 Pull-Ups
6 Front Squat 115# (should have done 135....)
3  Wall Walk
5 rounds + 8 reps.
Did some cleans after, 115, 135, 155, 175#.

Saturday - 1000m row. 10 min EMOM 3 strict pull ups working on scaps and back more. Plus 4 TTB.
Snatch Balance - 5x3 @ 95 - 105# Had to heave last rounds of 105, and 115.
Snatch Pulls - 5x3 @ 135, 155 and 165#.
Then headed to Santa Dash 5K ~30 mins with DJ pushing stroller.

Sunday - Rest rest rest,

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