Monday, June 22, 2015

Clean cyle, rinse repeat.

Monday - 500m row warmup + barbell
5 rounds of 30s hollow rock, 30s rest - 19, 18, 18, 17, 16 = 88 reps
Clean 6 x 2 Week 1 Weight - 175# felt pretty good. right knee pain, watch this.
Clean Pull 6 x 2 205# w straps
WOD
4 Rounds for time of:
5 Clean & Jerks 135#
10 Box Jumps 24”
15 Chest to Bar Pull Ups
10:50 - C&J went pretty steady singles, bj were ok, c2b were singles.
Post - 20+10 ghd sit ups.

Tuesday - barbell warmup + double unders 10, 20, 30 50.
Split Jerk 5 x 3 Week 1 Weight - 155# felt very good
Front Rack Lunge - Front Rack Axle Bar Lunge 6×60′ - 135# miserable!
EMOTM for 5 min 30s alternating leg Weighted Pistols, 30s rest
Pick a weight where you can do at least 4 reps per leg for the first minute
Did 8 per set, started nothing, added 5# then 10#.  Did some with 20# and 25# before, but balance was off and trouble holding foot. Should have held kb in front of body.
WOD
For Time:
15 Squat Snatches 95lbs/65lbs
200m Run
20 Front Squats (Same)
200m Run
25 Thrusters (Same)
200m Run
Skipped the wod, body needs a little break. But keep this one for another day.
Did 4x5 pull ups during cool down.

Wednesday - Coached 5am & 6am, push jerk and rowing. Got in a little barbell warmup.
Clean 5 x 3 Week 1 Weight - 175# - 3rd lift felt iffy, rounding back, wore belt last couple sets
Clean Pull 5 x 3 Week 1 Weight - 205#
WOD
30 KB Swings 53#
15 Supine Ring Rows (feet on a box at same height of the rings)
500m Row
15 Supine Ring Rows
30 KB Swings (Same)
Cash Out: 400m Run
9:42 - first half felt great, unbroken kb, 3x5 on rows, strong 1:4x row.... then forearms went limp. Ring rows took forever doing 2s and 1s, kb 15, 10, 5 and barely held on to it.
POST - 2x20 GHD situps

Thursday - rest. Went for easy 3 mile run.

Friday - 500m warmup
Spend 10 minutes practicing Free Standing Kipping HSPU or strict HSPU - able to do 1 freestanding kipping hspu, but lose balance. Need to work strict, only did 1 or 2 with 2 ab mats.
Split Jerk 7 x 1 Progress 5-10lb or 82-88% - 165#
Front Rack Carry 5×60′ with Axle - 195#
superseted with 3 sets of 10 Glute Ham Raises
EMOTM for 5 minutes 30s Burpees/30s Double Unders - dubs were a mess. started with 10 burpees, then 8 every round. Most dub sets were multiples of 5-10... weak.
3 minute row at 80% effort, 1 minute rest for 4 rounds - 3068m - 736, 753, 764, 768, r46
POST - 2x4 20# vest ring dips + 2x2 20# vest pull ups.

Saturday - 500m row + barbell warmup
Power+snatch 2x95#, 2x115#, 2x125#, 1x135#
Power+clean 2x135#, 2x155#, 2x175#
-- Filled in for last round of WOD with Travis and Andrea - 15-20 front rack walk out lunges @ 115#, 135#, 155#. --
Deadlift 2x5@185#, 2x5@225#, 2x5@255# superset 2 strict hspu 15plate and ab mat
3x20 ghd situps
2x8 ring dips + 2x10 ring rows

Sunday - Hip was flared up friday and sat, so skipped the run. Did a little yoga, then played tennis with Wy & Gma.

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