Tuesday, April 28, 2015

April showers lead to May showers.

Monday - Not feeling 100%. 500m row warmup
Power Snatch 7 x 1 90% - 120# - couple fails and misses, but some were WAY better hitting hips!
Yoke Carry 6×50′ Yoke/Barbell Carries - 295#
10min To work Free Standing Hand Stand
Metcon
4 Rounds for time of:
400m Run
1 min ****REST****
1:17, 1:21, 1:22, 1:25 - total time 8:15

Tuesday - 500m row warmup
Front Squat 5 x 3 88% - 210# (215 felt wayyy heavy.)
Shoulder Press (Spend 8 min working up to a 1RM Strict Press) - 95# not getting any better
Sled Push 5x100m Sled Push - 240#
WOD
8 min AMRAP of:
22 T2B
5 KB Burpee Cluster 53#
50′ Walking Lunge
30 sec rest
2 rounds + 5 ttb. Need to work on better cycling ttb.

Wednesday - 800m run warmup, barbell warmup
Power Snatch 6 x 2 90% - 120#
Glute-Ham Raises Bridge Heavy 3 x 8 Super with 10 Burpees - 205#
FUXK
30s on, 30s off High Box Jump (Games Standard) for 4 min. - 30" box - 13, 12, 9 - CRASH!
WOD
6 Min AMRAP of:
6 Goblet Squats 70#
12 KB Swings 70#
7 + 6.

Thursday - Rest. Did some db rows

Friday - 800m run warmup
Front Squat 7 x 1 90% - 220#
Super  5×5 Single Arm Strict Press 35# KB
Spend 6 min working up to a max height box jump - sketchy after wed crash, only did 31"
Pistols (EMOTM for 5 min 30 seconds Max effort) - 11, 10, 9, 10, 11 -
Row 4 rounds of 3 min @ 80%, 1 min rest - 2997m - 748m, 753m, 748m, 748m, r51m

Saturday - 500m row + Oly warmup
Snatch Balance 6x2 - 95, 105, 115, 125, 135, 135#
Pause Push Jerk 6x2 - 95, 115, 135, 145, 145, 155# (split jerk 155)
Bent Over Row  5x5 - 135#

Columbia Soccer Tourney!

Sunday - Soccer then flag football.

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