Monday, August 10, 2015

Back to school week

Monday - 500 easy row
Snatch Grip Sots Press 3 x 5 - 65#
1 Power Snatch + 1 Hang Squat Snatch 6x(1+1)@75-80% - 115# felt easy
Snatch High Pull 4×3@75-85% - 155#, felt ok
Back Squat 5 x 2 75-85% - 225# felt easy
Metcon
Row 6x250m 1:1 Work:Rest (1500m total)
51.2 r50, 50.6 r52, 51.1 r50, 51.2 r55, 51.0 r50, 51.8
51.1 avg time - 1:42.6 avg pace

Tuesday - feeling tired today, hoping to go low intensity and be primed for tomorrow!
Warmed up with 6 sets of dubs, 43 and 48 were max
Muscle-ups - 10min Work Max Effort - worked banded transitions and jumping from 24" box
3×12 Hollow Body Ring Rows
Yoke Carry (4×60′) - we did 2x150' (75'down and back) - 135#+2x53#kb, 140#+2x53#kb (246#)
EMOM for 5 minutes of 15s of Burpee Chest to Bar Pull ups 3, 4, 4, 3, 4
WOD
7 Min AMRAP of:
5 Front Squats (135/93/115/83)
5 Push Press (135/93/115/83)
5 Muscle Ups
3+11? Used 115#, did all sets unbroken, and jumping muscleups from 24" box.

Wednesday - 5,6am coach, 400m jog, barbell warmup
Snatch 1@75% 115#, 1@80% 125#, 2@85% 135#, 2@88% 140#
5 sets of Power Clean + 2 Jerks - goofed up and did full cleans and 1 jerk til last set.
1 set@75% 140#, 2@80% 150#, 2@85% 160#
Front Squat 6×2@85-95% - 215# these were bad, elbows, hips, back... just bad
Weighted Pull Ups 4×3 at a strong effort 25, 35, 45, 50#
Then
Strict HSPU 4 sets of 5 - 2 ab mats 3x4, 1 ab mat 1x2

Thursday - Rest and coach. Soccer practice juggling.

Friday - 500m row warmup
Front Rack Sots Press 5×3 45, 65, 75#
Clean + Hang Clean 6x(1+1)@80% - 165#
Barbell Bent Over Row 10-10-10 (Increase) - 135, 135, 145 - not great
Back Squat 4×4@82-90% - 225# - first 2 sets were ugly! last 2 much better!
3 Super Sets of:
12 -  Kneeling Single Arm KB ‘Upsidedown’ Press - 25#
30 - Hollow Rocks (keeping the sets unbroken) - 30, 30, 18+12
5 -  L-Sit Pull Ups
10 - GHD Sit Ups

Saturday -
Bench Press 5 x 5 80% - 160#
WOD
21-15-9
Front Squats 185/155
HSPU
16:42 - only used 165#. squats were broken up out of the rack. Should have gone heavier. HSPU were ugly, spent 2 min on last rep.
1RM Deadlift - 135, 185, 225, 275, 305, 315, 335# PR (failed 340)

Sunday - Semi-easy run. Went reverse direction, felt faster. 3.8mi @ 8:35 pace 137 hr.


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