Monday, March 16, 2015

2015 Open week 4 will be....

Monday - 1000m row warmup
Back Squat 7 x 1 Box 80% - 215#
Front Rack Lunge 4 x 10 - 155# - this sucked
3 big sets of heavy hang power cleans 8-15 reps - 1st 4 @ 155, then dropped to 145 3x8
WOD
15 Power Snatches  115#
20 Pull ups
10 Hand Stand Push Ups
20 Pistols
15 Clean & Jerks 115#
11:14 - suckage! Started by doing 20 snatch, very slow. Used 1 abmat for hspu.

Tuesday - 750m row warmup
Snatch 5 x 3 75% - 115#
Deficit Handstand Push-ups 7x1 - still unable to do deficit, attempted strict with 1 ab mat
30s hollow rock, 30s rest, 5 rounds - 17,18,17,17,17  = 86 reps
Glute-Ham Raises Bridge 3 x 8 heavy - 225#
WOD - “2 Minute Defense”
5 rounds of:
1 Power Clean 145#
3 Hang Squat Cleans 145#
2 Jerks 145#
5 Shuttle Runs, 20 ft
— Then — Rest, 2 mins –Then–
Complete 5 More Rounds
6:50 first set of 5 @ 145#, dropped to 135# for second set, finished 14:38

Wednesday - Rest, yoga, planks.

Thursday - 850m row warmup
Back Squat 6 x 2 80% - 215#
3 Big Sets of Chest To Bar - 8, 5, 6 = 19. kipped first 2 every round, third one broke the rhythm.
7 x 1 Barbell Turkish Get Up - 1x2@45#, 1x2@55#, 2x2@55#, 1x2@55#
WOD
Death By
1st Burpee Box Jump
2nd T2B
Alternate each min increasing
12 + 11. Finished on the box jumps. Went slower on jumps, very cautious of shins still. TTB were great until 8... then became singles...

Friday - 900m row warmup, clean warmup 135#, 165#...
CrossFit Games Open 15.4
8-Minute ARMAP of:

3 Handstand Push-ups
3 Cleans, 185#
6 Handstand Push-ups
3 Cleans, 185#
9 Handstand Push-ups
3 Cleans, 185#
12 Handstand Push-ups
6 Cleans, 185#...... etc
27 reps! Failed a couple attempts at clean in first round. Finally got the squat clean going.
Went to Cryo therapy after... we'll see how this turns out. Third to go in, chamber was -225 to -250 within first 30 seconds.

Saturday - Random warmup. Thought about doing the scaled version of 15.4, but didn't.
7x2 Snatch @ 115# - couple rounds did 1 full + 1 hang, or 3.
4x1 clean + split jerk @ 135#
WOD
21 - 15 - 9
Back Squat - 225#
Burpees
12:04 - wasn't sure I would make it through the squats... they were bad.

Sunday - Rest and repair, lots of cooking, repair the stairs, and EAT.

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