Monday, October 05, 2015

Last Heavy Week... and Walking Dead.

Monday - 500m row, pretty good movement and barbell warmup
Snatch Balance 3x3 80-85% of 1RM - 125#, used a little heave, but caught good.
High Hang Snatch 4x2 72-80% (Increase 5-10#) - 125#, some of these felt great.
Snatch Grip Deadlift 4x3 108% of 1rm Snatch Increase 5-10# - 195#
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 3x1 go up 5# from last - 180# - stood up, then dropped it, felt solid
3 Sets of 10-15 Reverse Hyper Super Set with 10 Burpees
Metcon
10 Rounds
250m Row
30s Rest
8:51
total time 13:51 34 strokes avg pace 1:46.2 - rest = 152m
51.6    36spm
52.0    36spm
52.3    34spm
52.3    34spm
53.4    34spm
54.1    33spm
54.2    34spm
53.7    33spm
54.3    33spm
53.0    34spm

Tuesday - 400m run, dynamic warmup
Lat Mobility - https://www.youtube.com/watch?v=LuJcHe_EebA
Weighted Pull-ups (3-3-3-3-3) - 4x3 @25#, 1x3@35#
Yoke Carry 80' - 240#, 330#, 40' @ 385#
WOD
"Lose Yourself"
3 Rounds for time of:
8 Deadlifts 225#
12 Chest to Bar Pullups
8 KB Ground to OH 35#
200m Run
7:37 - nice and easy pace, c2b fell apart, had to resort to singles

Wednesday - Coach 5am6am, 200m jog, dynamic warmup, burgener
Snatch Complex 5 sets at 85% - 135# felt good, 2&3 were perfect in hip pocket. 4&5 were off a bit
Clean Complex 5 sets at 85% - 175# felt pretty good, decent snap, elbow is pretty sore
Snatch Grip Push Press (3 x 8 Increase 5-10 from last time - FAIL. 140# - 5, 4, 3 reps... failed each set.
Back Squat 3 x 5 80-88% increase 5-15 from last week - 235# felt heavy
2 Sets of: (did 3 sets!! oops!) THESE SUCKED (box step ups)
10 Single Leg DB Deadlifts 1x35#kb
Superset with 10 Alternating Leg Double DB Box Step ups 10 per leg - 2x35#kb
Metcon
For Time:
40 Cal Assault Bike
2 min rest
30 Cal Assault Bike
1 min Rest
20 Calories
30s rest
10 Calories

Thursday - Rest. Did 5min plank, some mobility, saw Rodney.

Friday - 500m row, 400m run, little bar warmup
3 x 5 Tall Clean go up 5lb from last week - 145# felt good
Clean from the Blocks + 1 Jerk 4x(1+1)@90-95% - 185#, felt good for most, missed last jerk
3 Position Clean DL 3×3@113% of your 1RM Clean - 235#
3sec Tempo 4x3 go up from last week (80-88%) - 215# not a great tempo, but felt WAY better than last week. still not where it should be
3 Rounds of:
8-12 Kettlebell Strict Press Superset with
5-10 Strict Chin Up - used 35# kb. 9+10, 10+8, 9+8.
WOD
3 Rounds for time of:
500m Row
10 HSPU
15 T2B
12:17 - rough... shoulders were weak, broke at 6 hspu each round, got 5-6 ttb then broke. better.

Saturday - 500m row 1 mile run warmup. Cartwheels and shoulder mobility
Spend 7 minutes working up to a high Seated Box Jump - 38" (2x45) had a little more
Set the seat height so your hips are just below the top of your knee
Bench Press 5 x 5 @ 80% - 160#
Power Clean 4 sets working up to a Max Power Clean + 3 PP. Failed 2 attempts at 145. Made 135#. Then got 1 PP @ 145, failed second.
Power Clean 155, split jerk 155, power clean 175#, just missed split jerk.
3x8 strict c2b (w 2 red bands) + 8 strict ring dips + 15 ghd sit ups
2x3 20# vest pull ups + 3 20# vest ring dips

Sunday - Went for 3.1 mile run, 8:02 avg pace, pushed mile 2 rest was easy.



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