Monday, August 03, 2015

So as, Psoas.... what a pain in the back.

Monday - easy 500m row
Snatch Grip Sots Press 3 x 5 - 45#, 2x65#, 1x75#
Hang Snatch 6×2@75% - 115# - from blocks below knees, felt ok.
Snatch Pull 3-3-3-3 working up to around 90% of your max - 155#, need to work on elbows more
Back Squat 7 x 1 @ 75-85% - 225# (Focus On Speed)
Metcon
Row 8x125m Rest 30s between each, hold the same pace for all 8 rows
3:13.9 - row time 7:13.9 total time
time = 24.1, 24.2, 24.0, 24.2, 24.3, 24.4, 24.4, 24.3. - rest -144m 
pace = 136.4, 136.8, 136.0, 136.8, 137.2, 137.6, 137.6, 137.2

Tuesday - 200m run warmup
5-8 minutes of Cart Wheel & Round Off Practice
3 Super Sets of:
Max L-Sit Strict Pull ups - 4
20-30′ Handstand Walk - attempts and work from the wall.
3 Sets of 12 kb Step Ups per leg (24) - 1x35#, 2x53# 20" box
6 Min EMOM  3x alternate between 10 GHD Sit Ups & 2-5 Muscle Up (attempts)
WOD - For Time:
10-8-6-4-2 of KB Thrusters (53lbs/35lbs) with
50-40-30-20-10 of Double Unders
4:58. Only used 35# kb. 
POST - 2x8 strict ring dips

Wednesday - 5 and 6am coach, 400m run, barbell warmup w/6am
Snatch 4×2@80% - 125#
Clean and Jerk 5 sets of 1 Power Clean + 2 Jerk @75-80% - 145#
Snatch Push Press 5 x 1Snatch Grip Behind the Neck Push Press + 2 OHS -
1 Set @60% - 95#, 2 Sets @65% - 115#, 2 Sets @70-75% - 125# (of your 1RM Snatch)
Front Squat 6 x 2 75-85% - 3x2 185#, 3x2 195#
500m Row, Rest 2 minutes and repeat. 142.9, 142.2
1-6 Strict HSPU EMOM until you collect 15-25 Reps - did kipping, 5, 5, 4, 3, 5, 3

Thursday - Rest. Nada.

Friday - 400m run 500m row warmup.
Front Rack Sots Press 5×3 - 45, 75, 75
Clean (20min to 1rm) - 205# PR. Had 210, but could not mentally get under it.
Bent Over Row (10-10-10 Increase - 135, 135, 145#
Back Squat 5×5@78-85% - Should Be Challenging - 225#
3 Super Sets of:
12-15 Kneeling Single Arm KB ‘Upsidedown’ Press (Hold the KB by the handle with the Bell facing the ceiling) - 20#, 20#, 25# (did 8x35# with right hand only.)

30 Hollow Rocks (Do as many as you can while keeping the sets unbroken)

3-4 L-Sit Pull Ups (Hold the same number of reps for each set)

Saturday - Pistols (5 minutes of Pistol practice. 54 reps?
1 Snatch + 1 Hang Snatch From Knees 6 x 1+1 70-80% - 3@115, 3@125#
1 Clean + 1 Hang Clean from Knees 6 x 1+1 70-80% - 155#
WOD - Partner w Chris
“Barbara”
5 Rounds
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats
Each team must hold a 45lb plate for the entire WOD.
18:25 - had to drop off bar on last 2 sets of pull ups, grip was shot. low back is tight now.

Sunday - 

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