Monday, December 01, 2014

Goodby TNT, hello 70

Monday - 1660m row warmup.6:38
Metcon - max height box jump 39"
Bench Press (7 x 2 80%) 165#
Metcon (Weight) - 6×50′ Suit Case Carry 95# barbell
Metcon (Time)
AMRAP 4 mins of:
5 Cleans 135#
10 Toes-to-bars
10  KB Thrusters 35#

Rest 1 min. THEN:
4 rounds for time of

10 Deadlifts 155#
40 Double Unders
10 Toes-to-bars
15 Wall Balls 20#

2 rounds + 2 rep. 16:53 total.

Tuesday - 1660m row -6:41
 5 min max triple unders - none... not even close.
Clean (7 x 1 80%) 140#
Super Set 40′ Over Head Lunges (35# kbs)
Good Mornings 2 x 10 @ 95#, 1x10@85#
WOD - “Wolfthorne”
3 rounds for time of:
4 Squat Snatches 95#
5 Overhead Squats
6 Clean & Jerks
7 Thrusters
18 Burpee Over Bar

1 Minute Rest
14:28 using 95#. Rough one. Could have done 115, but would have had to do singles on thrusters.

Wednesday - 1660m row - 6:44
Balance on one foot As Long as Possible for 2-3 Rounds each leg (did about 2 min per leg, only 1 round) -Then 5-5-5-5-5 of narrow grip over head squats, 45, 65, 95, 105, 115#.
Clean (6 x 2 80%) - 140#
Bench Press (6 x 3 80%) - 155#
Metcon (AMRAP - Reps) 3 rounds = 48 reps
AMRAP in 6min 8 Chest to Bar Pull ups, 8 Power Snatch (95#) , 30s rest
Metcon (No Measure)
20s burpees, 40s rest for 10 minutes, 7 reps all but last roud 8 reps.

Thursday - Rest. Hams and quads super sore.

Friday - 1000m warmup, then jumped in on Jackie.
WOD - Jackie
1000m Row
50 Thrusters, 45#
30 Pull-ups
8:39. New PR. Need to get thrusters unbroken or at least not put bar down. 3:41 row.
Muscle Up work - 4x3 banded transitions.
Clean 5x3 @ 80% - 140#
Weighted Toes to Bar - used 14# wall ball, did 3 sets of 3-4 reps. Only really got 1 legit.

Saturday - Snatch (Tall Snatch + Zotts Press 5x1+1) - Angel drops - 75#
Hang Snatch (5 x 2) 3 @ 105#, 2 @ 115#
Push Jerk (Jerk + Front Squat + Jerk 5x1+1+1) - worked up to 155#, rough complex.

Sunday - rest!

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