Monday, February 02, 2015

It's still hockey season!

Monday - 1000m row warmup. KB arm bar warm up, 35 and 53#.
Power Clean 7 x 1 88% - Only did 165#, tried 175 but too much.
3 x 10 Weighted Step ups 50# -- Super Set 4 strict ring pull ups
2min Max DU while Partner holds "L" sit Chin Over Bar Hold. Then Switch. Dubs first 67. L sit holds sucked. 147 total.
WOD
4min AMRAP of
1 Power Snatch 115#
6 Burpee Box Jump
-- Rest 30 Then for Time
40 Pull Ups
30 Wall Balls
20 t2b
10 Power Cleans 135#
5 rounds + 2. 11:07. Snatch felt good at 115, cleans felt good too. Had to break up the pull ups and t2b more than I wanted.

Tuesday - 500m row, dub practice.
Back Squat 5 x 3 85% + - 245#
3 Sets with 8-12 Bulgarian Split Squats - 3x12 @ 70# (2x35#kb)
Ground to Overhead 5 min EMOM 20on/40 Moderate Weight - 95#, 5,6,5,5,6.
WOD - “Regional Event 6″
9-6-3 For time of:
Handstand Push-up (Strict) - kipping 15#plates and abmat.
Hang Power Clean 160/110 - only used 145#
Burpee (Bar Facing)
8:20.
Post - 4x6 strict ring dips

Wednesday - 1000m row warmup and dub practice.
Power Clean 6 x 2 88% 165#
Split Jerk 7 x 1 85% - 165#
150 Hollow Rocks For time - 6:24.. this hurt.
WOD - “Fortunate Son (+)”
3 Rounds for time:
12 Front Squats 135#
15 Burpee Chest to bar Pull up
8:59 - bah.

Thursday - Rest day. Attempted plank hold. 2:30, 2:00, 3:30.

Friday - 1000m row warmup
Back Squat 7 x 1 88% - 255#, last set 265# felt easy! New PR, could have hit more.
Metcon - For Time
100 Super Mans
Then
60 Wall balls
4:33 - could have gone faster on supermans, thought it would be better steady pace. Wall balls 20, 10, 10, 10, 6, 4
Metcon - Reps
Burpees 20s on / 40s off for 7 minutes
8, 8, 8, 8, 9, 8, 8 - last round hip flexor went. 57 total.

Saturday - 1 mile run warmup
Snatch - Full Snatch + Hang Snatch Every 2mins For 20min - 75#, 85, 95, 105, 115, 120, 125 (failed the hang snatch around this #) 135 no hang. 145# no hang, new PR.
Push Press - Behind the Neck 3 x 5 - worked up to 135#, failed at 3, re rack and finished 2.
WOD
Teams of 2 (with Kent)
21-15-9
Hang Power Clean 95#
Partner Handstand Hold
then,
15-12-9
Power Clean 115#
Partner Handstand Hold
then,
12-9-6
Clean 135#
Partner Handstand Hold
*Flow is like this: Partner A does 21 Hang Power Cleans while partner B Holds a handstand.
12:30
PostWod - 5x3 strict pull ups

Sunday - Rest day.

No comments: