Monday, December 15, 2014

It's begining to look a lot like Christmas.

Monday - 1660m row warmup 6:44
Practice Free standing Hand Stand Holds (Stay in a 4 ft box) - not good
Bench Press (6×2 83%) - 160#
Single Arm ring row 5×5
WOD - Metcon
6 Min AMRAP of:
5 Power Snatches 105#
8 Toes-to-bars,
8 Burpees
30 Double Unders

Rest 1 min.

THEN- 6 min AMRAP of:
5 Thrusters (105#)
8 Chest-to-Bar
8 Burpees
30 Double Unders.
2 rounds + 21 reps; then 3 rounds + 12 reps.
After did 5 rounds 8 deadlifts @ 205 + 30 dubs.

Tuesday - 1600m row 6:44... slow.
Snatch - warm up for the squat cleans, work on receiving in the hole. Last round 135#x2 felt easy!
Clean (5 x 3 83%) 145# felt good.
5 x 5 Glute Ham Bridge... Progress Weight 95, 135, 165, 185, 195#
Metcon (Time)
250m Row rest one minute 4 rounds
3:18 total time. 48.1, 50.0, 50.0, 50.3

Wednesday - 1600m row warmup 6:47, felt it today from the row sprints yesterday.
Handstand Push-ups (worked to 2x 1 kipping deficit hspu)
Bench Press (5 x 5 83%) 3x5 @ 160#, 1x4@ 160 (failed last rep), 1x5 @ 155#
Super Set 5 Strict t2b
Metcon
6 Min EMOM of 10s/50s Pull ups (5 strict odd, 6-7 kipping even)
WOD - “Black and Blue”
5 rounds for time of:
10 Power Cleans 135#
10 Burpees
9:19 - legs were on fire during cleans!

Thursday - REST

Friday - Metcon - 30s Hollow Rock, 30 Rest, 5 Rounds 15-20 per round.
Clean (7 x 1 85%) 150# - felt easy
Glute-Ham Raises (Glute Ham Bridge 5 x 5) 195#
WOD - Metcon
3 Rounds for reps
1 min WallBall 20-22 each round
30s T2B 4 - 6 each round
30s Rest
Recovery Metcon
3 Rounds
Row 3min 80%
Rest 1min
4 Rounds
2958m total.

Saturday - 12 Days of Christmas WOD
1 Squat Clean 145#
2 Deadlifts 145#
3 Burpees
4 Pull Ups
5 Wall Balls
6 Box Jumps
7 KB Swings 53#
8 Jumping Ring Dips
9 Push Ups
10 Sit Ups
11 KB Good Mornings
12 Front Squats 145#
Should have done Rx+ and used bw... (BW/135/95) used 145# instead. 21:36, felt pretty steady and easy through all movements. Only had to break up the squats at the end.

Sunday - Took the dogs for a 1 mile walk in the cold.

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