Monday, January 19, 2015

Blueberry muffin day

Monday - Seated Box Jumps 30", 33.5", 37". Considered trying higher, but moved on.
Power Clean 6 x 2 85% 155#
Super Set 5 T2B - felt pretty good today!!
Back Squat 6 x 2 85% 225#, hip started pinching sharp pain around set 4.
WOD - “Nate/Badger”
Part A: 8 Minute AMRAP of:
2 Muscle Ups (did 2 ring rows, then added 4 c2b)
4 Hand Stand Push Ups
8 Kettlebell Swings 53# - finished 8-10 rounds
-THEN-
Part B: For Time of:
30 Pull Ups (sets of 5)
30 Squat Cleans 95#
800m Run
10:25 - Not bad. HRV was red, but felt ok during workout, except for the hip.

Tuesday - 500m row, worked on dubs
3 Sets of 10 Reps of KB banded squats (Jones squats) 53#kb
http://www.youtube.com/watch?v=2BPuFaKpzss
Split Jerk 5 x 3 85% - 155# (shoulder felt pain 1st rep each set.)
3 Sets of 8 Reps toe touches
https://www.youtube.com/watch?list=UU1OvTpkISHQ368QVNKAQZeA&v=JlQw-ioEjrQ
WOD -
10 KB Burpee Thrusters 35#
15 Box Jump Overs 24"
15 Toes to Bar
Row 300m
Rest 30 Seconds & Repeat
11:31 - should have gone heavier on kb thrusters (used bar instead).

Wednesday - 500m row, dub practice
4 Sets with 10, 10, 8, 8 Reps of KB Windmill - 35#
Power Clean 5x3 85% - 155#
Back Squat 5 x 3 85% - 225#
WOD
5 Rounds for Time:
9 Deadlift 225#
15 Box Jump 24"
15 kipping pull ups
21 wall ball
18:34 - this was a draining wod, just kept pressing, had to break up random times.

Thursday - Rest day, super sore. Glutes, back, shoulders, legs. Did some yoga and stretching.

Friday - 500m row and dub practice (max 76?)
Power Clean 7 x 1 85%+ - 165#
Bent Over Row 3-4 Sets of 10 Reps 115#. Last set 5@135#
3 x 10 Weighted Step ups - Super Set 1-3 MU 50# slam ball, MU transitions and C2B
WOD
7 Min AMRAP with increasing reps of:
3 Over Head Squat 95#
3 Hands Off Deck Push-ups (Toes must stay on Ground & Knees can NOT touch the ground)

6 Over Head Squats
6 Hands Off Deck Push-ups

9, 9, 12, 12…
Made it to 16 reps of round 18 OHS.

Saturday - 400m run + 500m row warmup
Deadlift 5 inch Deficit 6 x 2 80% - 250#
Snatch - 10min EMOM 1 Snatch DL + 1 Hang Snatch + 1 OHS - 115#

Partner WOD- Teams of 2
2000m Row (500m, 500m)
50 Alternating Box Jumps 24″
25 Medball Pass sit-ups 20#
50 KB Swings (10+15)53#
25 Medball Pass sit-ups 20#
50 Alternating Power Cleans 95#
25 Partner Hop Over Burpees
RX+ 4 Rope Climbs
21:21 - partner with Tammi. Row was rough, everything else went smooth.

Sunday -

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