Monday, June 15, 2015

Decisions Decisions, Que sera, sera.

Monday - 500m row warmup.
Push Press 6 x 2 94-105% - only 135#... shoulders felt weak, weight felt heavy, nothing going right. did 1 extra set at 145#
Bent Over Row 5-5-5-5-5 (Work up to a heavy set of 5 reps) - 135, 145, 155, 165, 165#
Clean and Jerk EMOTM for 6 minutes of 15 seconds 135# - 6x2, full cleans, push press or jerk.
WOD
4 Rounds for time of:
5 Squat Cleans 155#
10 Burpee over Bar
7:20 - cleans felt pretty good but had to do singles.

Tuesday - 500m row warmup + barbell warmup
Power Clean 6 x 2 94-105% - 175# most felt pretty good!
Clean - Spend 8 minutes working up to a max 3 Position Clean - 135, 165, 175#
Reverse Hypers (3 x 10 Super set with 10 Burpees)
WOD
2 Rounds for time of:
10 Shoulder Press (135lbs/95lbs)
20 Toes To Bar
500m Row
Rest 30 Seconds
11:48 - Started with 95#, first 5-6, then dropped to 85#.... still sucked.

Wednesday - Coached 5 and 6am. No real warmup.
Metcon
2-4 max sets of unbroken Double Unders (goal is 100+ DUs unbroken) - 45, 36, 51. 132 total.
Squat Clean 7 x 1 79-83%, Week 1 - 165# these felt great, good pull, bar close, quick elbows!

To pick your starting weight, think about where you want your ending weight in week 6 to be (at or above your current 1RM). Pick a starting weight that will allow you to make 5 or 10 lb increases each week, and finish in the range of your planned ending weight. I want to get to 210-220#, this was 75-79%

Clean Pull 7 x 1 and 20-30lb from your Clean - used straps. started at 195# 4x2, then 3x1 at 215#
WOD
9 Minute AMRAP
6 Push Press 135#
7 Front Squats (Same)
8 Deadlifts (Same)
200m Run - sub 250m row
Rest 1 Minute
2 rounds + 160m into row. Had to scale some of the push prees to push jerk. Shoulder was a little painfull and not stable. Rack for front squats felt horrible, actually broke on squats last round.

Thursday - All rest, left shoulder pretty wrecked in back. Body tired.

Friday - 500m row warmup.
3 Sets of Max Effort L - Sit Pull Ups - 2, 3, 3. These are rough/
Split Jerk 6 x 2 79-81% - 150#, most felt good after working through left shoulder issue.
5 x 50' Front Rack Lunge Axle Bar Challenging Weight - 115#
WOD (Elizabeth + Row & burpee)
21-15-9
Power Cleans 135#
Ring Dips
---Rest 1 min
Row 500m
20 Burpees
Total time = 11:31; Elizabeth = 7:18. Tried to start each round with 5 unbroken cleans, then small groups and singles. Ring dips felt pretty good. Probably have a little faster time in me, just need to push through it.

Saturday - 500m + barbell warmup
Hang Snatch 10x1(every 2mins) - 115x4, 125x3, 130x3, 135x2 - felt really good. shoulder was still sore, so didn't push weight higher, but felt I could have.
Floor Wipers 3x20 135# - did 4 sets
Xtra - 8 legless rope climbs, with rest.
5x5 row on ghd - 115#

Sunday - Fathers Day. Rest, eat, movie.

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