Monday, October 12, 2015

When even the deload week feels heavy

Monday -
Snatch Grip Sots Press 3×5@~40% of your 1RM Snatch - 2x3 @ 75#, dropped 2x5 @ 65#
Power Snatch (drop set of 2 Power Snatches@60% - worked up to 125#, looked awful, felt awful. Struggled staying upright, feet starfish. Dropped to 95# for 2, felt smooth and fast hips.
Back Squat 5×2@65% - 175# felt good, no gear.
No lifting equipment for these, focus on speed while maintaining an upright torso
Glute-Ham Raises (3 Sets of 15-20 Reverse Hypers) - 25# slam ball between feet.
WOD
7 min AMRAP of:
8 Burpees
6 Muscle Ups Chest2Bar
8 Heavy KB Swings 70#
4 rounds + 2
Did some strict handstand negatives.

Tuesday - 400m row, 400m run, shoulder mobility
2 Sets of Max Kipping or Butterfly C2B Pull Ups - kipping 2x5
Snatch (work up to 70%, then 3 singles at 60% - worked to 115, 1x3@95#
Focus on technique; vertical bar path and speed under the bar
Max Yoke Carry - 331# 100' (50' down and back)
Metcon
With a running clock complete 3 Rounds rotating every 3 min between:
Rower*
DU
5 Burpee Pull Ups and 6 Weighted Step Ups
*Work at 75% capacity for 1 min 40s, Sprint for 20s, 40s at 75% effort, 20s Sprint
This was rough. did 4 rounds of burpees first round, only 2 other rounds.

Wednesday - Coach 5am, 6am. 400m run, mobility, 500m row, barbell warmup.
Snatch warmup - 85, 95, 115, 125.
Snatch (15 EMOM) - went every 2 min - 130, 135, 140, 145, 150, 155#. Failed 160# x 4 times
Front Squat (work up to a single at 80% - 135, 155, 175, 195#
5 min EMOM of 15s of Clean & Jerks@50-60% of your 1RM C&J - 115# - 3, 4, 4, 3, 3.
Sled Drags@20-30% Bodyweight 4x100m Sprints Rest between as needed - 5 sprints 45#

Thursday - Rest. Lori surgery.

Friday - 200m run + active warmup.
Clean and Jerk warmup - 95, 115, 135, 150
Clean and Jerk Lift - 165, 175, 185, 195# PR, 200 - got the clean, just missed the jerk. 2 more fails at the clean.
Squat - 1RM - 135, 185, 225, 245, 265, 275#PR, 285 failed, 280# PR

Saturday - 1660m row - 6:43? movement warmup
Teams of 3: only 2 me and Tony
AMRAP 7: Strict Press
50 Reps 65 -
50 Reps 75 -
Max Reps 95
-3 Minute Rest-
AMRAP 7: Back Squat
50 Reps 95
50 Reps 135
Max Reps 155
-3 Minute Rest-
AMRAP 7: Power Clean
50 Reps 95
50 Reps 115
Max Reps 135
strict press sucks, could only get 4 reps at 95 each turn. depressing. squats were easy, quads pumped, cleans felt great, 10s,

Sunday - rest day. easy jog and soccer warmup with Y.

No comments: