Monday, May 04, 2015

May day, mayday.

Monday - 1000m row, 1 mile run warmup
Power Snatch 5 x 3 90% - 120# felt good
Rope Climb EMOTM for 6 minutes 2 Rope Climb.
WOD
Part 1 – AMRAP in 3 minutes of:
2 Muscle Ups (2 C2B & 2 Ring Dips) - did c2b first 2 rounds, then 2 mu attempts last round
6 Squat Clean thrusters 95#

Then, Part 2 (Begins immediately after Part 1 ends) –
For Time:
400m Run
40 Wall Balls
200m Run
20 Snatches 95#
100m DB Farmer Carry 55#kb
50 Double Unders
11:54. Broke wall balls at 15, 10, 10, 15. second run legs were shot. Snatches felt ok, but legs were pumped, 5,4,4,4,3. Dubs went 25+25.

Tuesday - 800m row + 200m run warmup
Front Squat 6 x 2 90% - 220#
Glute-Ham Raises 3x10 - Superset with 10 Burpees - 255#
Practice 20-30 Cartwheels/Round Offs
WOD
21-15-9 reps for time of:
Hang Power Cleans 155
Box Jumps 24
8:41 - only used 145#, still had to break up cleans more than desired.
post wod - 20 russian twists 20#wall ball. 2x5 ring dips, 2x4 dips w/20# wall ball.

Wednesday - 600m run warmup, barbell warmup...
Annie (as a warmup) - 6:50
50, 40, 30, 20, 10
Double Unders
Sit Ups

Power Snatch - 20min Find 1 RM - 140# PR! Almost had 145...
Barbell Row 6x5 - 135#
WOD
7min AMRAP
7 C2B
7 KB Hang Power Cleans 35#
7 KB Thrusters (Same)
30' Bear Crawl
4 rounds + 4 reps. Only used 35#kb.

Thursday - Rest. Coaching!

Friday - BACK DONE. F^c#
500m row, 200m run warmup
power cleans - 95#, 135# - second set, felt something on left side of back give out and pain throughout lower back. Couldn't continue cleans.
After stretching for a while attempted push press
7x1 115#, couple sets of 2 and 3s
1.25 mile walk/jog
Gave in and taking tylenol for back...this SUCKS.

Saturday - nothing

Sunday - still nothing

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