Monday, September 28, 2015

Watch me snap... watch me shuffle.

Monday - Coach 5,6am. 500m row warmup. mini barbell warmup
Snatch Balance 3x3 75%-80% of 1RM - 115#
Hang Snatch 3 x 3 71%-77% (Increase 5-10#) - Supposed to be high hang. Took from block at knees. 120#
Snatch Grip Deadlift (4 x 4 3 105% of 1rm Snatch - 185#, only did 3 reps.
Pause for 3 seconds at 1 inch off the 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.
Overhead Squat (10s Pause 4x1 go up 5lb from last week - 175#
Bent Over Row (3×10 Barbell Bentover Row (Challenging weight)) - 125#
WOD - 10 Minute AMRAP of:
50 Double Unders
50’ Double DB Overhead Lunge (45/25) 35#kb
20 T2B
2 rounds + 50dubs + 35' lunges

Tuesday - Coach 5am,6am. lunges and hip stretch
4 Rounds of:
6 Dragon Flags Superset with
8 Ice Cream Makers
https://www.youtube.com/watch?v=Tb3cmA5sAx8
Yoke Carry (2x100′ Yoke carry) - 1@231#, 1@261#, 1@261+20#vest. (bar+2x53# kb on chains)
Death By Burpee Pull Ups-
Start with 1 Burpee Pull Up on minute 1
Complete 2 Burpee Pull Ups on Minute 2
3 BPU on min 3
4 BPU on min 4
5 BPU on min 5
…etc. until you can’t complete the reps in that minute
*The pull up bar should be 6” above your reach - 9 rounds + 8 reps
Sled Pull (3 Rounds of 300m Sled Pull@15-20% Bodyweight)
Used sled + 45# plate (105#) - pulling backwards lights up the quads!

Wednesday - 400m row, crappy nothing warmup
Snatch Complex (5 sets at 80-85%) - 130#
Snatch High Pull, 5 sec eccentric lower to knees, 2 sec pause at knee, Snatch from the knee (Increase 5-10lbs from last week)
Clean Complex (5 sets at 80-85%) - 170#
Clean Pull, 5 sec lower to knee, 2 sec pause at knee, 3 sec lower to ground, Clean from the ground (Increase 5-10lbs from last week)
Snatch Grip Push Press (3 x 8 Increase 5-10 from last time) - Could not increase, failed 140#@6, did 3x8@135#
Back Squat (3 x 5 75-85% increase 5-10 from last week) - 225#
3 Rounds of 10 Barbell Good Mornings superset with 10 GHD Sit ups - 95# good mornings
WOD
3 Rounds for time of:
500m Row
21 Burpees
12 ‘Heavy’ Kettlebell Swings 70#
12:11 - Row got slow quickly, started 1:45ish first round. Tried to stay steady on burpees, really felt this in the posterior.

Thursday - Rest day. Some juggling with Y.

Friday - 400m run, minor warmup
High-Hang Clean (3 x 5 Tall Clean go up 5lb from last week) - 140#
Clean (1 Clean from the Blocks + 1 Jerk 4x(1+1)@85-92%) - 175# (2 and 4 jerk felt great, 1, 3 weak)
Clean Grip Deadlift (3 Position Clean DL 4×3@110% of your 1RM Clean) - 225#
Front Squat (3sec Tempo 4x3 go up from last week (75-80%)) - HORRIBLE, EPIC, FAIL. 220 failed at 2, 215, failed at 2, 4x3 @ 205#... felt weak!!
3 Rounds of:
8-12 Kettlebell Strict Press Superset with
5-10 Strict Chin Up - did 3x10+10 35# kb.
100 Calories on the Assault Bike
5:08 - 1399m

Saturday - 400m row, 400m run, handstands and movement warmup
Snatch - 4 x 1 Progress to Heavy - 95, 115, 135, 145, 155 fail, 160 fail. Could not get 155 today, felt heavy and slow, not opening full hips, no extension or explosion.
Clean - 4 x 1 Progress to Heavy - 135+jerk, 155+jerk, 175 jerk failed.
WOD
7 Min AMRAP of:
4 Shoulder to Overhead 135#
8 Hang Power Clean 135#
12 Deadlifts 135#
3 rounds + 5 - felt horrible, slow. Could not get HPC correct, kept bending at hips.
Post - worked 3x5 chest 2 ring pull ups + ring dips. Then transitions and feet on box muscle up work.
1 mile run - 6:24

Sunday - 

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