Monday, October 19, 2015

Begining a new cycle

Monday - 5 min row - 1240m barbell warmup
3 Power Snatch EMOM for 6 min @ 65-70% - 3@ 105#, 3@ 115#, felt snappy
Split Jerk 4×2@75% of 1RM Jerk – 3 sec pause - 135# a little light, but felt good and solid.
Shoulder Press (Strict Press 5-5-5-5 up to a 5RM - 85, 95, 95, 100 failed @ 2, 95 failed @ 4
High Bar Back Squat 3×10@62-65% - 175#
Good Mornings 3 Sets of 8-10 - 85#, felt pretty good, good depth
Hollow Rocks EMOTM of 30s on/30s off for 5 minutes

Tuesday - 200m run, track warmup, 200m run, 500m row.
Spend 5 minutes holding Ring Support - 6 sets 20-25 sec each
Spend 5 minutes holding the Bottom of the Dip - 5 sets 20sec each
3 Sets Supersets of –
Handstand Complex & near max reps of Hanging Hollow holds
5 Sets of 5-10 ‘Kipping’ Chest to Bar Pull Ups & 4-8 Kipping Handstand Push Ups
5 x 5 of each. Could not get the rhythm on C2B going.... bah.
5 sets of 40′ Farmer Carry (increase weight per set)
2x53#kb, 2x70#kb, 2x53+35#kb, 2x95#bar, 2x115# bar
Front Squat 4×2@70% - 3x2@165# felt easy and fast. 1x2@ 185#
2 Rope Climbs EMOTM for up to 4 minutes - felt good.
1-Mile Run (Time)
Rest 2 minutes, then
2000m Row
6:46 - Ran with ABell, took it easy first half, pushed a little on return, fast last 400m? felt great.
7:43 - Row was rough keeping under 2 pace. Opened 145-148, eased up to try and keep 150 as long as I could, kept drifting up to 2.
skipped:
3 Supersets of
10 Side Plank Rotations each side  (Hold a side plank and Reach your top arm under your body and then return with you top arm stacked over your shoulders reaching for the ceiling. That is one. Do 10 per side for each set.)
& 1 minute Static Bridge Hold (Keep your feet under your knees and squeeze your glutes to push your hips to the ceiling. Also, tightly hold a yoga block or a softball between your knees)

Wednesday - Coach 5,6 - mobility with class, 700m row
Snatch 4×2@75-80% - 2@115, 120, 125
Clean and Jerk 5x(2+1) 2@75% - 145#, 3@80% - 155#
Push Press 3-3-3-3 up to a 3RM - 95, 125, 145, 1@160, 2@155.
Back Box Squat 5×5@70-73% - 195# felt awful, struggle to keep chest up and not rock forward
3 Super Sets of –
3-8 Strict Ring Dip, with Good Support Position at the top
& 8-12 Strict Ring Rows - 6,6,7 dips, 10,10,10 rows
WOD - “Wolfthorn”
3 Rounds for time of:
4 Squat Snatches 115#
5 OHS (Same)
6 Clean & Jerk(Same)
7 Thrusters (Same)
18 Burpees
Rest 1 minute
3:25 - only did 1 round. Feeling pretty beat up.

Thursday - sick

Friday - sick

Saturday - sick

Sunday - sick

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