Monday, December 22, 2014

It's Christmas in Dixie.

Monday - 1600m row warmup
Spend 6 Minutes practicing Skin the Cat
Bench Press 7 x 1 85% - 165#
Good Mornings 3 x 10 @ 95#
WOD
“Rusty Axe” - AMRAP in 8 minutes of:
6 Squat Cleans 135#
10 Handstand Push-ups
20 Box Jumps 24"
3 rounds even. The cleans were rough, especially after box jumps. Used 1 ab mat on the hspu, should have used 25 plates too.

Tuesday - 1200m row warmup. Did 5am solo...
Spend 5 minutes practice your Free standing Hand Stand Holds ... against the wall.
Clean 6 x 2 85% 150#
3-4 Sets of 8-12 reps of Kettle Bell Floor Press 53# KB, did 10, 8, 8, 4 alternating arms.
WOD - “Lite the Tires (+)”
15 Min AMRAP of:
5 Hang Power Snatches 115#
5 Back Squats 115#
15 AbMat Sit-ups
15 Lateral Burpee Over Bar
Rest, 1 min
4 rounds + 33 reps. Snatches got pretty ugly.
Headed to TNT for potluck, ate too much!

Wednesday - 1660m row warmup 6:46
Bench Press 6 x 2 @ 85% - 165# (should be at 170)
Strict Toes-To-Bar - did 3 rounds of 4
Metcon
Ever other minute on the minute for 8 minutes,
Complete 30 Seconds of Kettle Bell Clean and Strict Press, Rest 30s.  35# kb, did 4-5?
Then 20s Seconds of Pull ups, rest 40 sec. - 10 or 11 every round
WOD - “A Milkshake”
4 rounds for time of:
12 Toes-to-bars
16 Wall Balls
Sprint 200 m
9:50 - only able to cycle 2 sets of 4 first round, the rest were singles.

Thursday - Christmas!! Rest and over eat.

Friday - 1 mile run warmup.
Clean 5x3 85% - 150# (last set 155#
Good Mornings 3 sets of 10 Reps -- 75#, 95#, 95#, 115#
Spend 6 minutes working up to a Deficit HSPU used 35# plates 2x3, then 45#plates 1x3
Metcon (Distance)
3min row 80% rest 1min 4 rounds
2975m. 732m, 716m, 728m, 734m. r65m.
Back is pretty sore and getting stiff.

Saturday - 1 mile run warmup (back still very stiff and sore)
Snatch (Snatch + Hang Snatch + OHS 10x1 - worked up to 135, hit the full snatch 2 times, but failed on hang snatch both times. 125# success.
EMOM 2(Every 2 mins do Complex ONCE)
Push Jerk (Max set of 10-14 Reps 15mins)
13.5 reps @ 115#, felt good, didn't get under bar fast enough last rep.
5x5 squat @ 185#
1000m row cool down.

Sunday - Rest. Back is wrecked from good morning. Strained lower back muscles.

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