Monday, June 29, 2015

America, Land of Freedoms Past

Monday - 250m row + barbell warmup. New protein brkfast, mixed up pre and aminos, oops.
Clean 7 x 1 Week 2 Increase 5-10 - 185# - hip was super sore
Clean Pull 7 x 1 add 20-30lb - 225#
EMOTM for 5 min 5-8 reps of Double KB Strict Press - 35#kb, 8,8,7,5,5 - these sucked
WOD - “Satilite (+)”
7 Min AMRAP of:
6 Strict Pull Ups
6 Thrusters 115#
10 Burpees
3+16 - thrusters sucked, burpees were slow, but pull ups felt strong.
POST - 3x20 GHD sit ups
2x10 ring dips + 2x4 30# db ring dips

Tuesday - dubs (10,20, 50, 40, 30, 20, 10) + barbell warmup
30s Hollow Rocks, 30s rest for 5 rounds - 18, 18, 17, 16, 15
Split Jerk 6 x 2 Same weight as last time - 165# felt a lot better
Reverse Hyper 3 sets of 14 Reps, super set 10 Burpees
WOD - Helen
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53#
12 Pull-ups
9:34 - first 2 sets kb unbroken, pull ups were ok, broke them up too much.

Wednesday - 5/6am coaching, 300m row + barbell warmup
Clean 6 x 2 - 185# - felt super heavy.
Clean Pull 6 x 2 add 10-20 from clean - 225#
3 Sets of 6 Heavy touch and go Squat Clean Thrusters -- 95, 115, 115.. yuck
WOD
Row 1000m
15 Hang Snatch 115#
15 Overhead Squats (Same)
15 Jerks (Same)
Row 1000m
14:21 - felt like crap, should have used 95 or 105.... broke everything up too much, snatch was 5x3, squats 3, 12, jerk - 3x5?

Thursday - easy 3.1 miles 9:27pace. Rest day.

Friday - Drop in at Uncharted.
Dubs - 3xmax attempts - 18, 96, 46
WOD
4 Rounds
3 Hang Power Clean - 155#
3 Front Squat
3 Push Jerk
10 HSPU
1 min rest
14:05 - Felt good on cleans, squats were rough, jerks weren't horrible. Last round of hspu were SLOW!!
POST - 10+20 GHD sit ups
Ghinghams post breakfast!

Saturday - 400m row group barbell warmup
4TH OF JULY 2015
1776 WOD
Teams of 2 (with Antoinette)
Row 1776 Meters
17 Cleans 135/95
76 Wallballs
17 Cleans 135/95
76 Sit-Ups
17 Cleans 135/95
76 KB Swings
17 Cleans 135/95
76 Burpees
24:35 - mistake on the rower, should have switched off more than once, swapped at 850m or so. First 10 clean were good, wall balls sucked broke them at 15s. Tried to do 6-8 cleans right away each round. GHD sit ups screwed up counting and left Ant to do waay too many. Kb swings were good, 15-20 back and forth... the burpees about won the puke battle. they sucked.
Bob Evans post breakfast!

Sunday - Rest day, yellow hrv, easy 3 mile run 8:50 pace felt good.

No comments: