Monday, April 06, 2015

CF-L1 -> USAW

Monday - 1 mile run warmup
Power Snatch 7 x 1 83% - 105# felt good.
Split Jerk 1 x 5 60% Keep this light - 105# (super light)
Overhead Squat 7min to find 10rm - 125# PR
4min EMOM 10 Burpees
WOD
9-7-5 reps for time of:
Muscle Ups (Or CTB/RingDip Scaled)
Squat Snatch (135/95)
14:30 - Did c2b and ring dips, started with 125#. During first round, missing too many in front. Dropped to 115#. Still missed way too many out front.

Tuesday - 400m run + 500m row warmup
Front Squat 7 x 1 85% - 205#
Snatch Pull 3 x 3 150% - 185#
4 Legless Rope Climbs
WOD
100 Double Unders - UNBROKEN!!
20 HSPU
20 CTB Pull Ups
7 Bear Complex 135#
50′ OH Lunge 135#
15:09 - Dropped to 115# on the OH lunges. Right leg was not standing it up... Complex was rough, but new PR on double unders.

Wednesday - 400m run 500m row warmup
Power Snatch 6 x 2 85% - 105#
Superset - Single Arm Strict Press 5 x 3 - 35# kb
Hang Clean 3 sets of heavy hang cleans (8-15) 1x6@135#, 1x8@115#, 1x8@135#, 1x5@145#
WOD
13 Minute AMRAP of:
4 Strict Press 115/65
6 Push Jerks (Same)
40′ Broad Jumps (In as few jumps possible)
50 double Unders
Rest 30 Seconds
4 rounds + 9. Started with 85#, dropped to 75#, left shoulder was not working well, lots of pain. 115# on push jerk.
Went to see Rodney to be adjusted first time.

Thursday - Rest and recover

Friday - 200m run 500m row
4min AMRAP
8 C2B
8 Clean and Jerk
Treat this like a warm up - Choose a light weight and move through the barbell portion slowly. Used 95#, could not do c2b unbroken... cant string 2 together...
Front Squat 6 x 2 85% - 205#
Super set 5 x 5 KB Press - 35# kb
150 DU for Time - 2:10.... not best performance, lots of breaks, forearms and shoulders were tight
Metcon (Distance)
12min Row
Alternate:
1min Slow - 212, 213, 207, 205m
1min Med - 250, 244, 242, 241m
1min Sprint - 293, 279, 274, 277m
2933m total. 212,250,293. 213,244,279. 207,242, 274. 205,241,277. Tried to keep 2:20 easy, 2:00-2:05 Med, an 1:41-1:50 Spint.

Saturday - USAW L1

Sunday - USAW L1

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