Monday, April 20, 2015

April showers... and the Chiro

Monday - 500m row warmup
Power Snatch 6 x 2 88% - 115# - felt really good
Every Minute on the Minute for 10 min Max Handstand Hold - worked on freestanding, 3 sec...
WODs
"Fran + More Fun”
21-15-9 of:
Thrusters 95#
Pull Ups
Rest 2 min, Then
15-12-9 of:
Power Cleans (Same)
Burpees
6:01 on Fran. First time doing it. 13:07 total time.
Dr. B chiro work on foot and shoulders

Tuesday - JTL warmup
Front Squat 6 x 2 88% - 210#, felt good
3 sets of 10 Glute Ham Raises Bridge 185#
WOD
Row 2000m (Benchmark workout)

Rest 2 min
Then

100′ KB Farmer Carry Walking Lunge 53#
15 KB Push Press (Same)
500m Row
50′ KB Walking Lunge
10 KB Push Press
500m Row
7:43 for 2K row. 21:32 total time. Lunges were all unbroken, push press not so much.

Wednesday - 500m row warmup, JTL, barbell
Power Snatch 5 x 3 88% - started at 125#, but hitting too low on hips, dropped to 120#.
Toe Taps 3 Sets of 8
Rope Climb (2 Rope climb EMOM) did 4min x2, then 2 singles
WOD
10-9-8-7-6-5-4-3-2-1 of:
Front Squats 115#
Knees to Elbow
Burpee over Bar
11:06 - went steady, but probably took too long breaks before squats...

Thursday - Rest. Did db rows during commercials of Arrow.

Friday - 500m row warmup, then barbell warmup.
Snatch balance - 3@95#, 2@135# (1 fail, right shoulder)
Front Squat 7 x 1 88% - 215#
Super 5×5 Single Arm Strict Press - 35#kb
Practice 20-30 Cartwheels/Round Offs
Glute-Ham Raises Bridge  3 x 8 215#
Farmer's Carry 200m - 2x70# kb
Row 4 rounds of 3 min @ 80%, 1 min rest
3120m total - 769m, 766m, 766m, 759m, r61m

Friday night Dodgeball Tourney! Body is wrecked. Wy and team won first!!

Saturday - Max out day... should have rested last night and got some sleep... blah blah.
Snatch - 95, 115, 135, 135, 145x, 150# PR, Went for 155# 3 tries, got the weight up, out front too much, could not steady the catch, failed all 3.
Clean&Jerk - spent from snatch, head not in it. 135, 155, 175. Cleaned 185, just missed the jerk. Attempted 195#, but no where close.

Sunday - Recover.... please.

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