Monday, June 08, 2015

Damn water valve

Monday - 700m row warmup.. Butt is super sore!
GHD Situps 30 Not for Time - unbroken
Push Press 6 x 2 90% - 145#, struggled with most of them
Clean 8min 1RM 3 Position Clean - 135, 155, 165# (floor, p2, p1)
WOD
6 Min AMRAP:
4 Bar Muscle ups (Scale With 6 C2B)
12 Box Jumps 24”
16 Wall Ball
Then-
3 Rounds for Time of:
20 Toes to Bar
400m Run
3 rounds + 9 reps. Total time 16:55. All t2b were singles, no rhythm.

Tuesday - 500m row, 10 ghd situps, back ext.
Power Clean 7 x 1 96-105% - 170#, felt heavy....
Pull-ups - 6 minutes to work up to 3RM Weighted Pull-up - 45# plate
Snatch Balance 3 x 3 Progress - 95x3, 115x3, 135x3
WOD - “2009 DCF Team Qualifier A”
6 Rounds for time of:
5 Squat Clean Thrusters 135#
200m Run
11:27 - Only used 115# (should have gone a little heavier.)

Wednesday - shadow 5 and 6am class. 500m row warmup, random
Push Press 5 x 5 90% - 135# - only 2x3, 3x4.
Snatch Pull 6min EMOM 2 @ 120% - 185#
Barbell Overhead Carry 5×100’ - 125# axle bar
WOD - 13 Min AMRAP of:
4 Strict HSPU
10 Deadlifts 185#
16 Weighted Step Ups 2x25#-24″
100m Run
Rest 30 seconds
4 rounds + 4 reps. kipping hspu abmat + 15#plates. pinch grip 25# plates, used holes last round.

Thursday - Rest day. Coaching.

Friday - 500m row warmup. feeling rough, lots of pains, no strength
Split Jerk 7min EMOM 2 80% - 155#... rough, lock out was weak
Front Squat 6 x 2 75-80% - 185#
Hang Power Clean 10min for 10 Rep Heavy - 145#, grip was going. felt like I could do a bit more.
Kettlebell Complex
3 Rounds
5 Double KB Russian Swings
5 Double KB Squat Cleans
5 Double KB Front Squats
5 Double KB Shoulder to Overheads
53#kb... had to break up a lot, did swings + cleans, break, then squats + s2o
15min Ruck for Distance - 1.2 miles, more than 15 min. 20# vest.

Saturday - 5x 3 position snatch warmup 95# + 2x10 ghd situps
WOD - Teams of 3 2 - Team with Abby
AMRAP 7min Back Squat
50 Reps 95# (first 20 with 20# vest)
50 Reps 125#
Max Reps 135# ? (don't remember if we got any of these)

-3 Minute Rest-

AMRAP 7min Bench Press
50 Reps 95#
50 Reps 115# ? - finished 47
Max Reps 135#

-3 Minute Rest-

AMRAP 7 Strict Pull-Up
Max Reps - Ended with 100, probably did 60?

POST: did 2 bench @ 165#, 1 attempt at 185#, but failed. Then 5 squats @ 185#, 2 @ 225#
1 min GHD - 32, lower abs are smoked.

Sunday - Easy 3 mile run. 9min pace. REST!

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