Monday, March 30, 2015

The Open is offically OVER.

Monday - 500m row warmup. Quads aren't ready to redo 15.5, so guess it will wait until another day.
L-Sit (5 Max Rounds - started on rings, last 2 sets on parallettes. 10-12 seconds each.. Weak.
Power Snatch 6 x 2 80% - 105# - felt easy
Muscle-ups 5 Rounds of Max Effort - worked some transitions, ring push ups and pull ups.
WOD
2 rounds for time of:
10 Power cleans 155#
10 Double KB Front Rack lunge 2×53#
40 Burpees
10 Double Kettle Bell Front Rack Lunges
Rest 30 Seconds
12:08 - the lunges were bad, but made it trough the cleans, steady singles.

Tuesday - 800m row warmup
Front Squat 6 x 2 80% - 190#
Super set 6 x 3 KB Strict Press - 35# (left shoulder struggles, pain)
5 x 100m Heavy Sled Pull - 3x45# + sled = 200#. Did ~50m sprint, turn around, then back. The return trip was downhill, and very easy.
WOD
Run 600m
10 Shoulder to Over Head 135#
20 Wall Balls
30 Toes to Bar
20 Wall Balls
10 Shoulder to Over Head
Run 600m
12:48 - had to break s2o in 2 sets first time, 3 sets second time. T2B were singles.

Wednesday - .5-.75 mile warmup. alternate 5 pull ups + 5 t2bar
Power Snatch 6 x 3 80% - 115#
Yoke Carry 6 Rounds of 50′  185, 225, 275, 315, 335, 395#.
Pistols 4 x 8
WOD
3 Rounds for time of:
4 Squat Clean Thrusters 95#
6 Burpee Over Bar
8 Box Jumps 24"
3:29 - felt good.

Thursday - Rest. 5min planks, mini yoga

Friday - 500m row warmup
Front Squat 5 x 3 80% - 195#
Superset Single arm Strict Press for 5 sets of 5 - 35# kb
Muscle-ups 5 Large Sets - multiple attempts, shoulders sore, but right at the old sticking point.
Glute-Ham Raises Bridge 3 x 8 heavy - 215#
Clean and Jerk 3 x 8 - 135#, last round was 10
Metcon
Row 3min at 80%, 1 min rest, 4 rounds
3042m - may have been more than 80% - 771m, 778m, 773m, 719m, r56. spm 27,26,26,25

Saturday - L1 Cert (Mike, Dustin, Rick, Natosha, Abi)- worked squat series (squat, front squat, OHS), Press (Press, push press, push jerk). Pull up kip steps. Thruster warmup.
3 rounds
15 Thrusters 95#
12 burpees
6:48 - 2 fails on thrusters, 1st set unbroken.

Sunday -  L1 Cert - Deadlift series (DL, SDHP, MedBall Clean), Snatch, MU drills
8 min amrap
8 push ups
10 med ball cleans
12 sit ups
No clue on rounds, working on coaching others during a workout.

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