Monday, October 26, 2015

Haunted week from hell.

Monday - 500m row, barbell warmup
Power Snatch - 3 EMOM for 6 minutes @70-75% of 1RM Full Snatch - 5@115, 1@120 - rough. right shoulder was weak, not stable.
Pause Split Jerk 4×2@75-80% of 1RM Jerk – 3 sec pause - 2@140, 2@145#
Shoulder Press 4×5@5-15 lbs down from your 5RM - 80#, not horrible, not great
Back Squat 3×10@67-70% (Up 10-20 lbs from last week - 185#, last 4-5 each set were tough
3 Supersets of –
10 Glute-Ham Raises
& 5-8 Strict Toes to Bar
Had to use red bad, hams were screaming
WOD - "2013 Regionals Event 5”
21-15-9 reps for time of:
Deadlift 275 225#
Box Jumps 30" 24”
5:36 - went light and short, trying to ease back in and not kill myself first day.

Tuesday - 500m row
Spend 5 minutes holding Ring Support - 6 rounds 25sec on, 25sec off
Spend 5 minutes holding the Bottom of the Dip - 5 rounds 25 sec,
Metcon (No Measure)
3 Sets Supersets of – Handstand Complex and near max reps of Hanging Hollow holds
5 Sets of 5-10 ‘Kipping’ Chest to Bar Pull Ups & 4-8 Kipping Handstand Push Ups
5x6 of each (1 more rep than last week) 60 total.
5 sets of 40′ Farmer Carry (Start at your 3rd weight from last week, increase)
2x70#kb=140#, 2x53kb+53kb=212#, 2x53+53+17=246, 2x70+53=246, 2x=70+53+17=280
Front Squat 4×2@70% - 3x2@165, 1x2@185# - all felt good and quick, hook grip
Run out for 3 minutes, rest 1 minute, then run back to starting point. Rest as needed, then repeat, this time with 30s rest before returning. Try to run out the same distance on the 2nd set as you do on the 1st set. - Ran 700-750mx2 first part, then rowed second part, 778m+720m. 3000m total est.

Wednesday - 5am6am coach, 500m row, barbell warmup
Snatch 4×2@75-85% - 3x2@125, 1x2@130 - felt good, hitting hip pocket
Clean and Jerk 5x(2+1) 2 sets@80%, 3@80-85% - 2x2@155, 3x2@165 - power first rep, felt good, split was not great on right side, but acceptable.
Push Press 4×3@5-15 lbs down from your 3RM - 2x3@135, 2x3@140 - better than expected
Box Back Squat 5×5 - 205# - need to rotate box and work on staying upright!
3 Super Sets of –
3-8 Strict Ring Dip & 8-12 Strict Ring Rows - 6 - 7 dips, 10 rows - dips felt very strong!
EMOTM for 5 minutes of: 2 Reps of 1 Front Squat to Overhead + 1 Back Squat to Overhead @30-40% your 1 RM Back Squat - used 95#, felt smooth and snappy, could have gone heavier.

Thursday - Rest. Played soccer with Y. Legs are abnormally sore. Compression shorts and compex.

Friday - 500m row, track warmup
Front Rack Sots Press 3×5 - 75#, felt solid
Power Clean & Power Jerk + Split Jerk 4x(1+1+1)@75% - 145#
Strict DB Press 4x5 - 2x5@40#, 2x5@45#
High Bar Back Squat 8×3@82-85% - 225# - felt ok... legs were tired
Reverse Hypers 3 x 12 - purple band
WOD
AMRAP in 11 minutes of:
5 Squat Clean Thrusters 115#
15 Pull ups
5 Squat Clean Thrusters (Same)
50 Double unders
30 Second Rest
3 rounds even (6 sec of the rest.) Took thrusters as singles, felt pretty good actually. Last 5 pull ups were rough each round.

Saturday - 1000m row
Deadlift 5 x 2 3" deficit 75% - 255#
Bench Press 5 x 5 80% - 165#
Complete 20-30 HSPU - EMOM of 20s work/40s rest - 25 total. Took 7 rounds, but first round was only 1. Then 5, 4, 4, 4, 4, 3.
Post - 4 Rounds - 5 strict c2bar - purple band. + 5 ring dips 20# vest.
4 rounds - 20 ghd sit ups, 20 back extensions, 30 sec 45# weighted plank.
200m walk with 100# sand bag.

Sunday - Rest day. Shoulders are LIT UP! Front point of shoulders.

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