Monday, January 12, 2015

India rears its ugly head

Monday - Late call, late to gym, crap for warmup. 500m row
Pull-ups - 6 Minutes working on big sets - worked on butterfly. junk
Power Clean 5x3 @ 80% - 145#
Back Squat 5 x 3 @ 80% - 215#
Metcon
Test your Grid Score:  20 Thrusters 135 - Only used 95#, just dont have 135 for 20 right now. Going overhead would have destroyed the shoulder and taken 20 minutes....
WOD - Metcon - “Back and Black”
3 rounds for time of:

5 Power Cleans 135#
10 Toes To Bars,
ROWSprint 200m,
5 Power Cleans 135#
10 T2B,
ROWSprint 200m,
Rest 1min
15:14... (Rnd1 4:24, Rnd2 10 min?) - 1st set of cleans could go unbroken, 2nd set not so much. TTB linked first 4... then all singles 5, 3, 2. Row went better than expected, 1:4x pace all rounds!

Tuesday - 1000m row warmup
Arm Bar Work.  Kb held high, rotating body on ground below.
Handstand Push-ups - 2x10 1 ab mat, 2x8 ab mat and 15# plates
Overhead Squat (10-10-10 Close grip OHS. 10@45, 10@65#, 2x10@95#
Split Jerk 7 x 1 85% - 155#
WOD - Metcon
8 min AMRAP with a 53# Kettle Bell:
8 Kettle Bell Snatch Right Arm
8 KB Snatch Left Arm
8 KB Thruster Right Arm
8 KB Thruster Left Arm
8 Chest to Bar Pull ups.
2 rounds + 10 reps. Had to stabilize with other hand for left side press and lowering. Shoulder started hurting again.

Wednesday - 1000m row warmup.
Back Squat 7 x 1 85% - 225#
Power Clean 7 x 1 @85% 155#
Ring Dips - 3rm Weighted 3x15#, 3x25#.
WOD - “Angry Razzorback”
5 Min AMRAP of:
5 Hang Squat Snatches 95#
20 Box Jumps 24"
Row 300m

-Then-
4 rounds for time of:
6 Push Press 95#
50 Double Unders
AMRAP - 1 round + 130m into row.
12:24 total time (7:24 for 4 rounds). Last round of dubs took FOREVER. Weight was light, but felt good, shoulder was pretty sore to start.

Thursday - Rest. Holy sore shoulders! Muscle between the tricep and top of bicep.

Friday - 1000m row warmup
3-4 Sets with 5-8 Reps of the Kettlebell Windmill - 35# kb
Split Jerk 6 x 2 85% - 155#
Metcon - “Flight Simulator” for time: 10-20-30-40-50-40-30-20-10 ‘UNBROKEN” Double Unders.  6 Min time cap. Made it through 50, got 34 into second round of 40.  184 total reps
Metcon
4 Rounds of 10 Weighted Step Ups 50# slamball
Super Set 1-4 MU practice
WOD - “Wheels on the Wall”
 5 rounds for time of:
10 Power Cleans 135#
20 Wall Balls
13:21 - This sucked big time.

Saturday - 1000m row warmup
Hang Snatch 10min EMOM Tall Snatch + 2 Zotts Press - started at 65# for 2-3, then 70#, finished 3-4 @75#
Overhead Squat Find 6-10 Rep Max - got 10@135#, 6@155#
EMOM alternating 5 ring rows, 5 c2b strict.
5000m row - 20:08
Hip got pretty sore after row.

Sunday - Rest day. Hip was very sore still.

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