Monday, February 16, 2015

Snowmagedddddon2015

Monday - 500m row warmup, dubs.
Back Squat 6 x 2 60% Box Squat - 165# to 4 45# plates
Pistols (5-5-5-5-5 Pistols (Increasing weight each set) - 15#, 20#, 25#, 30#. Failed 35 on right leg.
Handstand Holds (Spend 5 min practicing Freestanding Handstand Hold) - weak
WOD
5 Rounds for time of:
10 Hand Release Push Ups
20 Wall Balls
30 Double Unders
10:09 - wall balls were slow.
POST - 10x3 strict pull ups. + Salley air squats.

Tuesday - 750m row warmup
Snatch 6 x 2 60-70% - 105#
6 x 50' Heavy Farmer Carry - 2x72# kb
Glute-Ham Raises Bridge 4 x 10 Heavy - bench - 185#
WOD - AMRAP in 13 min of:
15 Clean & Jerks 95#
30 Toes to Bar
15 C&J 115#
20 T2B
15 C&J 135#
Max T2B
Only made 91 reps, 4 short of getting to last t2b. Finished 4 after time, then did 6 ttb.
POST - 5 x 6 ring dips.


Wednesday - 750m row warmup
EMOM 10 x 3 ring strict pull ups
Overhead Squat 3 Sets 10 Narrow Grip Over Head Squats - 95#
Back Squat 5 x 3 Box Squat 60% - 165#, felt easy
WOD - “Slow Your Roll (+)”
In 6 minutes Preform 2 rounds of:
10 Hang Squat Snatches 95#
10 Chest to Bar Pullups
Row 300m
THEN- After the 6 min “Rolling Start”, Begin a 10 Minute AMRAP of the same movements
At 6 min - 80m in last row. Finished row then started amrap. 2 rounds + 2 reps.
Deficit Handstand Push-ups 6 x 2  Same Depth as last time - only able to do 3 x 1 w ab mat and plate.

Thursday - Rest

Friday - 750m row wamup
Snatch 5 x 3 70% - 110#
Clean and Jerk 7min for heavy 2rm - 170#
Front Rack Lunge (4 sets of 40′ Front Rack Lunge - 3 @ 135# barbell, 1@ 2x53# kb
Metcon (AMRAP - Reps)
Tabata Burpee Box Jump (24″/20″)
5,5,4,4,4,4,4,4
Then
20s burpees, 40s rest for 7 minutes, 5-10 rep pace
8 reps all rounds = 56reps

Saturday - 750m row warmup
Snatch 2 Power Snatch + 2 Full Snatches 20min To progress - worked up to 125#. 130# got full snatch but failed the power.
Push Jerk 5 x 3 Behind the neck - worked up to 165#, failed 3rd rep in 2 rounds.
WOD - Metcon (AMRAP - Rounds and Reps)
30min AMRAP Teams of 2 (with AlexD)
30 Partner Wallball 20#
30 Wallball Situps over Box
30 Alternating Slamballs 35#
30 Goblet Squats 53#, Partner holds 135# BB behind back
6 rounds + 56 reps. Great wod, just pushing even pace.

POST - 5x6 ring dips

Sunday - Rest

No comments: