Monday, September 07, 2015

Wreaked week

Mon - Fri - Out of town. Got a little easy run in fri morning. Lots of sitting.

Saturday - Barbell warmup. Then work up to
1RM Snatch - Did a couple at 75, 95, 115. Hit 135# twice. Then hit 155# without a ton of struggle. Decided to go for 165# next, just missed a number of times, some stripper butt lifting, need to get back to better form and I would have it.
1RM C&J - A little rushed for time so hit 135, 155, 175, 185# was pretty rough, attempted 195#. The clean was GOD AWFUL! Gave up and missed the clean completly.
Coached 8am class, then got 9am class going. Last heat of 9am jumped in to do the wod.
Fight Gone Bad - 5 Rounds 1 min each station
Wall Balls
SDHP 75#
Box Jumps
Push Press 75#
Row Cals
1 min rest
286 reps. New PR

Sunday - McQuays BBQ , ate wayyy too much fried fish, drank too many beers, had a little apple pie moonshine, some deserts, and guac deviled eggs!

Monday - 1 mile run warmup
Ashley White - Hero WOD
5 Rounds For Time
3 Rope Climbs
10 Toes To Bar
21 OH Walking Lunges #45
400m Run
22:32 - Push pretty hard, almost hit the limit, pretty spent afterwards!

Tuesday - warmed up with multiple sets of dubs, 50, 30s, 25, 30.
3 super sets of:
- Hand Stand Complex (Wall Walk, 5 sec Handstand Hold, 5 sec with each leg off the wall, walk back down) - https://youtu.be/61NsZtb56aM - worked on coming off the wall balanced
- Near max Reps of Hanging Hollow Holds (Depress Shoulders, Lift Legs, Hold for 5 seconds)
https://www.youtube.com/watch?v=oo4y_nxsRjk
Yoke Carry (5 x 50') - 211# - 2x45# + 2x53#kb
Metcon - 200-250 Hollow rocks in as few sets possible (Don’t do more than 6 sets, make sure you have perfect form, stop if you are changing your hip angle, or feel yourself thumping the ground rather than rocking) - Did 6 sets - 40,20,20,20,20,18 = 138
Metcon
EMOM for as long as you can complete the reps within 1 minute: 3 Burpee Bar Muscle Ups (Scale: Burpee Chest to Bar Pull Up), 25 Double Unders - Made it through 13 rounds, could have kept going, save some for another day.

Wednesday - Coach 5/6, 300m row, sort of barbell warmup.
Snatch Complex 5 Sets 70-75% - 115#
(Snatch High Pull, 5 sec eccentric lower to knees, 2 sec pause at knee, Squat Snatch from the knee)
Clean Complex 5 Sets 70-75% - 145#
(Clean Pull, 5 sec lower to knee, 2 sec pause at knee, 3 sec lower to ground, Squat Clean from grnd)
Back Squat 3×5@65-70% - 185# weights all felt easy today, really tried to work on form.
Metcon: 3 Rounds:
30 Calories on Assault Bike (or Rower)
1 Minute Rest
4:03 row time

Thursday - Rest. Back and neck at chiro.

Friday - 450m row warmup
Clean (Tall Clean 3 x 5 - 95#, 125#
(Start with the Barbell, and try to add weight each round until you find a weight that makes you move quickly under the bar)
Clean and Jerk (5 x 1) - 135#, 145#, 155#
(1 Clean from the Blocks + 1 Jerk 5x - 1@70%, 2@75%, 2@80%)
3 Position Clean DL 4×3@100% - 205#
Tempo Front Squat - 3 sec controlled lower into the hole, immediately fire out of the hole-
4×3 - 65-70% - 155, 165, 175, 185#.
KB Strict Press - Every 2 Minutes on the 2 Minute for 6 min, Max Kettlebell Strict Press
35#kb - 11, 10, 8.

Saturday - 400m run 400m row warmup.
Snatch Balance 3×3@60% of your 1RM Snatch - 3@95, Heaving - 3@125, 3@135#.
Hang Snatch (High Hang) 3×3@60% - 95# (felt super easy)
3 Position Snatch Grip Deadlift 4×3@100% of Snatch - 165#
Pause for 3 seconds at each of the following positions:
1 inch off the ground
At the knee
At the hip
Overhead Squat (10s Pause 1-1-1-1-1 working up to a max) - 95, 125, 145, 165, 170#
WOD
15min AMRAP - Team of 2
50 Thrusters 95#
50 Bar over Burpees - Partner holds Front Rack
50 Box Overs 20" - Partner holds Overhead
1 round + 90 reps. not bad.

Sunday - Strongman in the Park - warmup 3x10 squats, push ups, mtn climbers. Tried out all the kegs, ground to overhead. Rigid gorilla back, pull in to hips, explode up to shoulders or overhead.
WOD
15 G2O + 5 Squats
10 G2O + 10 Squats
5 G2O + 15 Squats
3:53 - Used 83# keg.

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