Friday, January 30, 2015

Atlanta PCI

Monday - Did some tradmill running, 15 mins or so. Then 35#db rows.

Tuesday - More treadmill 20 mins. 6 rounds 30sec on/30 sec rest hollow body rocks + superman rocks.

Wednesday - Gym was full, did a couple flights of stairs in hotel, then went to office and walked the stairs too.

Thursday - 3.3 miles on tradmill, 5 min @ 6.0, ~20 min @ 7.0. Finished with 4x 8 - 40# rows and 5 squats.

Friday - Finally back home. Went in early though. 1000m row warmup.
Clean and Jerk - Power cleans + split jerks. 7x2 @ 165#. The second clean was very rough. Jerks seemed to be going great though!
GluteHam Bridge - 3x10 @ 135#, 1x10 @ 185#. Superset with 10 burpees.
WOD - Cindy 20 min AMRAP
5 pull ups
10 push ups
15 air squats.
20 + 10reps.
Finished with some back squats. 5@185, 4@215, 3x2 @ 235#

Saturday - 400m run 1000m row warmup
WOD - Leap Frog With a partner,
7 Minutes for each partner to set a 1RM Clean
Then immediately into
50 Partner WallBalls 20# over the rig
40 Partner Deadlifts 225#
100m Run Holding the Same KB 53#
30 Partner Arm Lock Sit-ups
100m Run Holding the Same KB 53#
20 Leap Frogs
190# 1RM clean. 16:21 total time on wod with Kent.
PostWOD - worked on snatch. 1 snatch + 1 hang snatch @ 75, 95, 115. 4x1 snatch @ 125#
6x3 strict pull ups. 2x4, 2x6 strict ring dips

Sunday - Rest day, Superbowl.

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