Monday, July 20, 2015

Dont forget to Coach!

Monday - 5 and 6 am coach. 400m row 400m run warmup.
Split Jerk 7 x 1 90-94% - 1295# -185# - felt pretty easy. missed a couple 1st try out front, but retry nailed.
4 x 80' Front Rack Carry Axel Bar Heavy - 155#
3 sets of 8-10 reps of Kettlebell Clean & Jerks - used 35# kb, easy clean, strict press to fail, then jerk.
WOD
21-15-9 For Time of:
Deadlift 315# Used 245#
Box Jump 30”
Used 245# for deadlift, felt pretty good. Box jumps were sketchy! Never felt safe... lol
Visited Dr B, teres muscle pain.

Tuesday - 5 and 6 am coach. Warmup w 6am, then barbell warmup.
Handstand Push-ups (Spend 10 minutes - worked on negatives and strict, or minimal kip)
Clean 7 x 1 Increase from last week - 1365#-  195# - felt pretty good
WOD - went early w AMartin
5 Rounds For Time
8 Front Squats 135#
12 Pull Ups
300m Row
13:30 - may have gone out too hard trying to keep pace with aaron.
Post - Glute-Ham Raises (4x8)

Wednesday - 5 and 6 am coach and warmup. Feeling tired today, and sore.
Split Jerk 6 x 2 - 1110# Failed most of these. maybe got 6x1 - 185#. felt too loose, then tired from attempts.
Squat Clean Thruster ( 3-4 sets of 5-8 ‘Heavy’ Touch and Go- only did 1x6 @95#, 1x1 @ 135#
Bent Over Row 5 x 5 Moderate - 145#
WOD
“Red Packard (+)”
For time:
15 High Box Jumps 30"
10 Squat Snatches 135 125#
15 Clean & Jerks (Same)
Snatch actually felt pretty good, channeled JFlem. C&J were crap, and way too slow. Intensity was down. 6:20.

Thursday - Rest Day. Coach 6 and 7am. Easy 3.1 miles before coaching, 9:04 avg pace.

Friday - 500m row barbell warmup
Snatch Spend 7min working up to a Max Snatch - 155#. Almost had 160, spent more than 7 min though.
Clean 6 x 2 - 1170# - 195# - actually did 6x1, 2nd rep was a failure everytime. Did not have strength.
Clean Pull 6 x 2 - 2820# - 235#
KB Strict Press 4 Max Sets of Double KB SP - 35# 4x8
Row 3 minutes at 80% effort, then 1 minute rest for 4 rounds - 757m, 752m, 749m. 751m r35m
spm - 28, 27, 25, 27

Saturday - barbell warmup, easy. feeling rough today
Snatch (3 position snatch(hip, above knee, floor) 10x1 - 75, 95, 105, 115, 115, 120,120  125, 125, 115 - felt ok, but not great. 3330#
15 minutes to work on hspu - 2 mats, 5x2
Behind the neck jerk - 2 jerks + 1 jerk to OHS. 95, 115, 135, 155. Attempted 175, but too tired, fail.

Sunday - Rest. Easy run 3.1 miles 9min pace

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