Monday, May 25, 2015

Adios Mexico... Hello 'Murica!

Sunday - Got back from vacation yesterday afternoon.... so first workout back... Murph.
'Black Ops' Murph - Started at 1900, rain and wind, 20# vest, and Old Glory. Plus, decided to go sequential order.
1 Mile Run, 100 pull ups, 200 push ups, 300 squats, 1 mile run.
1:05:20.


Monday - Memorial Day. WOD with Warriors, Team RWB.
21 Gun Salute:
21 min AMRAP
400m run
21 push ups
21 box jumps
15 burpees
9 pull ups
3 rounds + 60 reps


Tuesday - Oh My Quads. Everything is sore. Very slow day.
Deficit Handstand Push-ups - kipping - 1, 2, 2.
Power Clean 5 x 3 84% - 155#
Bent Over Row 5-5-5-5-5 Progress - 3 @ 135, 1 @ 145, 1 @ 155#
Metcon
12min Row 80%
2801m total, 2:08.7 avg pace, 25 spm.

Wednesday - Still pretty slow and sore.
Power Clean 7 x 1 92-100% - 165#
Power Snatch 3 sets of heavy 8 - 115# 4 -5 reps unbroken, then 1 at a time to 8.
Front Squat Box 5 x 3 70% - 165#
Metcon - skipping the middle part
“Pain in the Aft (+)” - For Time:
1 Legless Rope Climb
2 Rope Climbs
Then-
3 Rounds of:
3 Jerks 155/85
30′ OH Lunge (45/25)
Then-
500m Row
Then-
Rest 1 minute and repeat
7:08 - Did Rope climbs, and Rowing. failed half way up second round legless climb. 

Thursday - Coaching.

Friday - 400m run + 895m row (fish game) warmup
Turkish Get Up (8min to max w Barbell) - 35#, 55#, 70# KB. 65# barbell
Push Press 5 x 3 at 85% - 135# - felt good
Metcon - 6min EMOM
15 Sec Burpees 45 Sec Rest - 7 reps each round
Focus on being explosive off the ground
Bent Over Row (5 x 5) - 135#
Metcon - Jump Rope
4 Rounds
1min Alt Legs
1min Crossover
1min Singles
Rough on the foot, and claves got tired! But able to do all movements, threw in some dubs for practice too.

Saturday - 500m row, barbell warmup
Snatch 7 x 3 - 125#. Really worked on chest up, pulling bar into hips
Clean Pull 5 x 3 - 205#
Handstand Walk (Practice) - weak.
WOD
Teams of 3 complete the following (Abby + Andrea)
-Get 20,000 lb from the ground to overhead
-Row 5k
90 reps - 95# clean + jerk (last 10 were snatch). Row 1000m each x2

2625, 8550 = 11175# GTO. 

Sunday - Rest. Curls, rows and cooking.

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