Tuesday, May 12, 2015

Back pain makes me angry.

Monday - rest, yoga, chiro.

Tuesday - 500m row + barbell warmup
20 Burpee Pull Overs - once I got the hang of it, wasn't bad. 15 - 20 of them.
Power Clean 6 x 2 80% - 145# - back felt ok, just not stable.
Sled Pull 5x100m - 180# added (255# total)
WOD
4 Rounds for time of
8 Burpees
12 Chest to Bar Pull Ups
16 Box Jumps 24”
8:44

Wednesday - 500m row + 400m run warmup
Max strict Muscle Ups, then Max kipping MUs, 3 rounds - practice.... not getting hip pop.
Push Press 5 x 3 80% - 115#
Front Squat Box 6 x 2 60% - 155#
5 minutes, EMOTM of 10s Shoulder to Overhead, then max reps min 5 - 145#, 2,2,2,2,2, 5reps max e
WOD - “Bad Moon Rising (+)”
7 Min AMRAP of:
4 weighted strict Pull Ups 45lb#
10 Burpees
5 rounds + 4. Wore 20# vest plus 25# slam ball for pull ups. Burpees with a vest are rough....

Thursday - Rest day. Coaching. 5min planks

Friday - 800m run warmup. Barbell warmup
Snatch - Progress to Challenging Weight - 95x5, 115x3, 135x2, 145x1, failed more at 145, did 135 again x2
Power Clean 5 x 3 80% - 150# felt good, worked on bar close elbows up
Kettlebell Clean & Jerks 3 sets of 8-10 reps - 3x10 @ 35#, 2x5-6 @ 53#
60 Pull Ups in as few sets as possible - 4:07 - took way too long, too many breaks.
Metcon
12min Alternating Row 1min Fast 1min Slow
2872m - 296m, 212m, 287m, 201m, 284m, 189m, 270m, 195m, 273m, 179m, 284m, 211m
32-33spm fast, 17-20spm slow.

Saturday - MEXICO!

Sunday - 

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