Monday, September 21, 2015

Back at it...soooo heavy.

Monday - 500m row, barbell warmup
Snatch Balance 3x3 75% of 1RM - 110# - felt good, some minor dip heaves
Hang Snatch from High Hang 4 x 3 70% - 115# - felt good on most, couple got loose in bottom
Snatch Grip Deadlift 4 x 3 105% of 1rm Snatch - 205#
Pause for 3 seconds at each of the following positions: 1 inch off ground, At the knee, At the hip.
At the first pause 1 inch off the ground, focus on a tight back, shoulders pulled down and back, and shoulders positioned just in advance of the bar (NOT behind the bar). During the pause at the knee, keep all the positioning from the first pause, and make sure your knees are pulled far enough back that they allow a vertical bar path, and you can feel your hamstrings engaged. Your finish position will be the same as your power position, meaning the bar is in the hip crease, and your hips and knees are not fully extended. This is the same position you used to start your snatch from the hips earlier. - Need to keep back tighter off the ground.
Overhead Squat (10s Pause 5x1 go up 5lb from last week - 170# - These were HORRIBLE! :)
Snatch (EMOM for 5 Minutes 3 Unbroken Sqt Snatches 125# - missed a couple, quads were fried.
WOD - Skipped
4 Rounds for time:
6 OHS (135/85)
8 T2B
12 Box Jumps (24”/20”)
4x20’ Down & Back High/Low Sled Push (+140lbs.+90lbs) [That’s 4 20’ RoundTrips]

Tuesday - 500m row warmup
Warm up your shoulders, then do 5-10 Skin the Cats
Practice Kip Up Progression for about 7-10 minutes
Progression 1 - https://www.youtube.com/watch?v=0Ygw8XRRDGw
Progression 2 - https://www.youtube.com/watch?v=qA9uuvIuLQw
Progression 3 - https://www.youtube.com/watch?v=9vq2XAxgyNQ
These were kinda fun, did not land one, but fun.
3 x 15 GHD Situps
Yoke Carry 3x80' - 241# (135 bar + 2x53#kb)
WOD
Death By Push Pull-
Start with 1 C2B Pull Up on minute 1
Complete 2 Push Ups on Minute 2
3 C2B on min 3
4 Push Up on min 4
5 C2B on min 5
...etc. until you can't complete the reps in that minute
Round of 13 last rep was a miss, but then did 14 push ups + 6 more c2b.

Wednesday - Coach 5,6 am. Gradual warmup, 300m row, then barbell.
Snatch Complex - 5 sets at 78-82% - 125#
(Snatch High Pull, 5 sec eccentric lower to knees, 2 sec pause at knee, Squat Snatch from the knee)
(Increase 5-10lbs from last week)
Clean Complex - 5 sets at 80% - 165#
(Clean Pull, 5 sec lower to knee, 2 sec pause at knee, 3 sec lower to ground, Squat Clean from the ground) (Increase 5-10lbs from last week)
Snatch Grip Push Press 3 x 8 Increase from last time - 125, 135, failed 145, 135#
Back Squat - 3 x 5 75-85% just increase from last week - 1x205#, 3@215#
Metcon
3 sets working up to a strong effort of:
3 Thrusters
6 Hang Cleans
9 Deadlifts
115#, 135#, failed 145, did 135# again.
Metcon (cool down)
40 Calories on the rower, rest 2 minutes, 40 Cal on the rower
1:40ish first, 1:50ish second.
Body really feels beat up, a good sore, but beat.

Thursday - Rest. Saw Rodney, did nothing.

Friday - 500m row + 200m run warmup
3 x 5 Tall Clean go up 5lb from last week - 135#
1 Clean from the Blocks + 1 Jerk 4x(1+1)@83-85% - 165# felt good! holy crap
Front Squat (Tempo 4x3 go up from last week - 205# not as bad as last week. but NO tempo....
3 Sets of 8-12 reps of 'heavy' Shoulder to Overhead. Increase weight each set of 8-12 reps. Only go up in weight if you got 12 reps on the previous set. 1x10 @ 135#, 1x12 @135# felt good, faster tempo. took too long of rest... last set was cold, failed 145@4? then did 6@135.
WOD
6 Min AMRAP of:
8 Burpees
12 KB Hang Snatches 53#
4 rounds + 15 reps.... should have moved faster...

Saturday - 400m run warmup + 100m + 100m run sprint.
10 Minutes of Pistol practice or 10 minutes working up to a Heavy KB Pistol for 2 on each leg
18#kb, 25#kb, 35#kb, 45# plate.
Superset 3 Rounds of:
5 Strict Press 75, 95, 95, 105 (failed at 3)
10 Strict Pull Ups - did 2 strict c2bar
WOD - Diane
21-15-9
Deadlifts, 225#
Handstand Push-ups
9:24 - 10 sec slower than best time. HSPU were slow.
Post - did 5-6 sets of 5 TTB. Worked on banded lat pull downs.
3x10 25# back extensions. 3x10 GHD situps.

Sunday - Planned on walking the dogs.... but damn my butt is sore.  Rest day. Worked on the barbells and attempted to make wood plates... failed.

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