Tuesday, April 14, 2015

Post USAW

Monday - Feeling it from the weekend. did bent rows and 5min planks

Tuesday - 400m run 500m row
3x3 power cleans from p1 and p2 95#
Front Squat 5 x 3 83% - 200#
Ring Dips (working up to a max Weighted Ring Dip - 58# (53kb+5plate)
warm up - https://www.youtube.com/watch?v=MHVKxX9DmpI
4min EMOM 10 Burpees
WOD
5-4-3-2-1 reps for time of:
Clean & Jerk 155/105
Muscle Ups (Dips/C2B)
6:33 - only used 145# on c&j, but they felt good and moved through them. power jerk or split jerk.
400m cool down

Wednesday - 500m row 400m run warmup
Power Snatch Snatch 7 x 1 88% - 115# felt good, worked form
Overhead Squat 1 x 10 heavy - 135# (failed at 9 first try, nailed it second.)
WOD - “St. Helena”
3 Rounds for time of:
400m Run
21 Double KB Hang Power Clean 53/35
12 Toes to Bar
11:30. Only used 35# kb.

Thursday - Rest day. Late night of work, Blues game tonight late.

Friday - 500m row 200m run
Metcon Warmup
AMRAP in 4 min of
8 C2B
8 C&J
30s rest
1 round + 15.... 1 rep shy. Used 115#. Need to work on C2B!!!
Front Squat 7 x 1 88% - 215#
Super 5×5 Single Arm Strict Press - 35# kb, seated. felt a TON better on shoulder.
4×40′ Front Rack Lunge - 2x53# kbs
1-Mile Run (Time) - 20# weighted vest. 8:14

Saturday - 500m row + barbell warmup
Tall Snatch 5 x 3 - 75, 4x3@95 (might have done 1@105)
Hang Power Snatch 10x2(every 2 mins) - worked up to 125#, 2x1 @ 130#
Split Jerk Press 5 x 5 - 75#
Then
WOD
Team of 2 Chipper - 1 person working at a time.
120 Pull Ups
120 Plate Ground to Overhead 45/25,
120 Burpees
120 Slamballs 35#
120 Box Jumps 20's
RX+ run a Mile as a finisher
26:36 to finish wod, easy jog mile, finish 39:30.

Sunday - Rest

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