Monday, July 13, 2015

T-T-Tennessee

Monday - 500m row warmup, barbell warmup.
Split Jerk 6 x 2 - 175# - This was horrible, missed as many as I got, only 1 decent per set. CRAP!
Super Set: Front Rack Carry 5×80′ Heavy Axel Bar - 155#
Bar Muscle-ups (Spend 5min Working Bar MU - close....but not really.
WOD
2 Rounds for time:
10 Wall Balls
10 Hang Squat Snatches 95#
15 High Box Jumps 30”
Rest 30 Seconds
4:56 - the box jumps were SCARY! No spring or explosion in the jump, barely getting up there.

Tuesday - 500m row + barbell warmup
Handstand Push-ups - Spend 10 minutes practicing Free Standing HSPU (or strict HSPU)
Clean (6 x 2) - did 8x1 @ 190#. Did first one at 195#, but failed the second. dropped to 190 but still failed the second attempt, so stuck to singles. Left knee was giving some problems.
Bent Over Row 5 x 5 - 135#
(All sets at the same weight, around 55-65% of your 1RM C&J; if you are ‘kipping’ these by raising your back to create momentum, then you need to drop the weight)
Farmer's Carry (4 x 80' Increase weight) - 1x4 @ 70#each hand, then 1 @ 106# each hand
15 min med pace jog or hike with Ruck or Weight Vest - 20# vest + 20# ruck 1.4miles

Wednesday - crossover, 500m row and barbell warmup
Split Jerk 5 x 3 - 175# - From the blocks, these felt great. WAYY better than monday.
Muscle-ups (8min working them) - worked ring transitions, then gave 4 good attempts
3 Rounds of Shuttle Sprints (10 feet and back, 20 feet and back, 30 feet and back = 1 round);
Rest 1 minute between rounds - each round was ~10-11 seconds.
WOD
3 rounds for time of:
8 Strict Pull Ups
8 Strict HSPU
12 Pistols
50 Double Unders
Rest 30 Seconds
8:19 - did kipping hspu, everything else was smooth.
Post - 2x1 min static back extension hold w/ 10# plate

Thursday - Rest. Just yoga. Crazy pains, left hand, shoulder and knee.

Friday - 400m run warmup
Clean 5 x 3 - dropped to 185#, finished with 1@ 200# PR
Clean Pull 5 x 3 - 225#
WOD
14 min AMRAP of:
10 Power Snatches 95#
12 Weighted Box Step up 25#/24"
14 Deadlift (Same)
200m Sprint
4 Rounds + 14 reps. Outside, in the sun, heat advisory... hot suckage.

Saturday - easy warmup
Every 2 min - 10 rounds - from blocks 1 snatch pull + 1 full snatch + 1 power snatch
Attempted handstand walks from the wall
WOD - Weston (team style)
Teams of 3 - Me, Kent and Craig
Accumulate 5k Rowing
1000 Meters of a farmers walk 53#kbs per hand
300 Meters Waiters Walk Left Hand 45#
300 Meters Waiters Walk Right Hand 45#

U.S. Drug Enforcement Administration Special Agent Michael E. Weston, 37, assigned to the Kabul Country Office in Kabul, Afghanistan, was killed on October 29, 2009, when the helicopter he was in crashed in western Afghanistan. He is survived by his wife Cynthia Tidler, parents Judy Zarit and Steve Weston, and brother Thomas.

Swapped rowwing every 500m (1500m). 4x100m farmers carry, 100m each arm waiters walk. 35:58

Heading to Kor - American Ninja Warrior.

Sunday - Rest Day - pretty sore from all the ninja warrior obstacles! Wow, tougher than I expected.
Went for an easy 2.85 mile run with Wy.

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