Monday, June 01, 2015

Ay, yai, yai, yai

Monday - 500m row, barbell warmup
Push Press 7 x 1 90% - 145#
Super Set 10 V-UPs
Front Squat 6 x 2 Box 75% - 185#
Snatch 5min EMOM 1 80% - 120# (last round 125#)
WOD - 6 Minute AMRAP of:
1 Power Snatch 115#
1 Over Head Squat (Same)
1 Clean & Jerk (Same)
Then 2,2,2
Then 3,3,3
4 Rounds + 6 reps. Through round 3 felt pretty good, snatch started to turn crappy quick though.

Tuesday - 400m run + 500m row warmup.
Power Clean - 6 x 2 94-100% - 165# (1x1 @ 175#)
Split Jerk - 5min EMOM 1 80% - 150#
4 x 100' KB over Head Carry - 52#kbs. had to break up 2nd and 4th walk... right arm had troubles locking out
WOD - 14min AMRAP
5 Push Press 135#
5 Push Jerks (Same)
15 Russian KB Swings 72#
15 Burpees
1min Rest
3 rounds + 5 reps - had to break up push press and push jerks... they sucked.

Wednesday - 500m row + 400m run warmup
Front Squat 6 x 2 Box 75% - 185# super set with 10 v ups
Snatch Grip Deadlift 6 x 2 125% - 185#
3 Big Rounds of Butterfly Pull Ups - worked on movement, getting closer
WOD
4 Rounds
15 Hang Power Snatch 95#
30 DU
8:38 - snatch was slow, pumped the forearms. 15, 8+7, 8+7, 5+4+6. Dubs were not on point.

Thursday - Rest. Coach. Worked handstands and hs walks during 6am.

Friday - 500m row warmup
Power Clean 5 x 3 94-100% - 165#
Split Jerk 7 x 2 75% - 145#
“Flight Simulator” For Time:
10-20-30-40-50-40-30-20-10 Unbroken Sets of Double Unders
*6 minute time cap (10, 20, 30, 40, 50.... multiple sets of 16.... time.)
Metcon
12min Rowing
1min slow + 1min Med
Last min Sprint
231m, 257m
230m, 250m
224m, 251m
228m, 249m
219m, 250m
226m, 283m (sprint)
spm: 28, 30, 26, 28, 24, 28, 23, 28, 23, 28, 24, 33

Saturday - 500m row warmup
Snatch 10 x 1 Snatch Pull + Power Snatch + Full - 5@115#, 5@125#
Front Rack Lunge 10-14 Rep Max - 14@135, 10@155#
PARTNER WOD w/ Antoinette
2 ROUNDS
40 Wallballs, 20# - 20/20
400m Partner run
40 Box jumps, 24″ - 10+10/10+10
400m Partner run
40 Deadlifts, 185# - 10+7+10+8+5; 10+8+12+6+4
400m Partner run
22:00 - easy on the run, everything else felt good.

Sunday - Rest. Played tennis and bbq'd.

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