Monday, November 02, 2015

Damn Morgan!

Monday - 500m row, track warmup, 200m run
Power Snatch 3 EMOM for 8 minutes @72-80% of 1RM Full Snatch - 2x3@115, 1x3@120, 5x3@125 - these got pretty messy, spreading legs instead of dropping under. Did not make it to 80%
Pause Jerk 4×2@80-85% of 1RM Jerk – 3 sec pause - 2x2@155, 2x2@160#
Shoulder Press (4×5) - Only got 2 sets, failed miserably. 2x4@95#
Back Squat 3×10@70-73% Up 10-20 lbs from last week - 195#
Good Mornings 3 sets of 5-8 - 3x6@95#

Tuesday - 500m row, track warmup, 200m run.
Spend 10 minutes with the following complex: Hold Ring Support for 10s + Dip Hold for 10s + Support Hold for 10s. Complete a complex every 90 Seconds.
3 Sets Supersets of –
Handstand Complex
+ 1-3 HSPU
+ 2-4 Rounds of 1 Strict Pull up + 1 Strict T2B. - did 1,2,2 hspu, and 2 pu+t2b each.
4 sets of 80′ Farmer Carry - 4x80' @ 250# - 2x72#kb+2x53#kb
Front Squat 4×2@70% - 2x2@ 165#, 2x2@185#
3 Supersets of –
10 Side Plank Rotations each side. Hold a 10-20 lb Dumbbell with your reaching arm. - 2x5# plates
& 30s Static Single Leg Bridge (30s each leg)
WOD
4 Rounds for time of:
12 Wall Balls 20#
8 HSPU
4 Chin Ups
6:32 - some of the hspu started with head on mat instead of lowering

Wednesday - Coach 5am, 6am. 100 jumping jacks, 500m row
Snatch 4×2@80-88% - 95, 115, 125, 4x2@135# - felt great, quick through middle, solid lock.
Clean and Jerk 5x(2+1) 2 sets@83%, - 155# 2@88% - 165#, 1@90% - 175#, jerk was slow, weak
Push Press 4×3@ 140#, left shoulder painful
Back Box Squat 5×5 - 215#
3 Super Sets of –
10-12 Double Kettlebell Floor Press
& 8-12 Strict Ring Rows
WOD
50 ab mat situps
10 ring push ups
40 ab mat situps
10 ring push ups
30 ab mat situps
10 ring push ups
20 ab mat situps
10 ring push ups
10 ab mat situps
10 ring push ups
5:58

Thursday - Rest. Dr Rod - sub scap, teres messed up, very tender.

Friday - 500m row - left shoulder is pretty messed up.
Front Rack Sots Press 3×5 - 2@ 45, 1@65 - going easy on
Power Clean & Power Jerk + Split Jerk 4x(1+1+1)@80 - 4x1@150#, 1x1@155#
Strict DB Press 4x5 - 40#, right arm only
High Bar Back Squat 8×3@83-88% - 235#
3 sets of 10 Weighted Hip Extension - 1x25#, 3x45#
Metcon
7 Minute EMOM of 4 Squat Snatch @40-50% of 1RM & 4 Burpees - 75#. easy moves

Saturday - Sandbag Mile
Gym first - 500m row, 6x2 Deadlift 3" deficit - 265#
Sandbag Mile - 100# bag, had the flag for first half, then gave to Y.
WOD - Partner with Kent
For time
50 Deadlifts 95# - 10, 15
50 Box jump 20 - singles
50 KB swings 53# - 15. 10
50 Knees to elbows - 10, 10, 10
50 Sit-ups - 15, 15
50 Pull-ups - 10, 5, 5, 5, 5
50 Thrusters 45# - 15, 10
50 Wall ball 20# -
50 Burpees - 10, 10, 5
50 Double-unders - all
16:20

Sunday - all rest. - hoping shoulder will feel better soon

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