Monday, November 16, 2015

I can almost smell the turkey!

Monday - 500m row, quick barbell warmup.
Snatch Grip Sots Press 3×5 - 1@65#, 3x5@75#
Snatch - EMOTM 8×3@72-80% of 1RM - 4x3@115#, 4x3@125# - this was a rough workout.
10 Rounds for Time of:
Row 250m
Rest 30s
*Hold the same split for every round, your score is your slowest split of the 10 rounds. 55.5sec
9:02.1 - 1:48.4 avg - r147
53.8 - 1:47.6
53.7 - 1:47.4
53.4 - 1:46.8
53.5 - 1:47.0
54.1 - 1:48.2
54.5 - 1:49.0
55.0 - 1:50.0
54.4 - 1:48.8
55.5 - 1:51.0
54.3 - 1:48.6
Back Squat 3×6@65% - 185# - legs were shaky after the row!
3 Supersets of:
10-15 Glute-Ham Raises - 12
12 Med Ball Overhead Sit Ups
Near max reps of Bar Hanging Hollow Holds (did superman - hollow swings)

Tuesday - Dubs warmup
Spend 10 minutes: Hold Ring Support for 10s+ Dip Hold for 10s + Second Support Hold for 10s. Goal is to complete a complex every 90 Seconds.
3 Sets Supersets of –
   Handstand Complex
    + 3 HSPU  (stayed on wall last set, had to move ab mat out farther)
    + 4 Rounds of 1 Strict Pull up + 1 Strict T2B.
Spend 7 Minutes Practicing HS Walk - made 2 steps, then last attempt made 4
Every Other Minute on the Minute for 4 Rounds (8 Minutes), complete a max set of Strict Pull Ups right into a max set of Kipping Chest to Bar Pull Ups - 5 strict, 1-4 c2b... they didnt feel good at all.
WOD
50 Wall Balls 20-10’
Then-
5 Round of:
3 Deadlifts 275#
6 Burpee over the Bar
Then-
Run 800m
12:04 - wallballs 25, 10, 15. Deadlifts singles, paced too much on burpees. 7:39 finish 5 rnds. Run was slow.

Wednesday - Coach 5,6. Easy movements, 500m row, barbell wamup.
Squat Snatch from a deficit 7×1@70-75% - 2 mats (~1.5") - 115# - left side was moving only. weird.
Hang Squat Clean 4×3@70% - 120# - felt easy, quick cycle.
Push Press into Push Jerk 5x(2+2)@ 3RM - only used 145#, felt decent
Bench Press (3-3-3-3-3 working up to a challenging - 135, 155, 165, 175, 185# - 3RM PR
Weighted Pull-ups 3 sets of 5 - 25# - 2 superset of 10 30# hammer curls.

Thursday - Rest. 4min planks, 3 sets of curls. 5 min yoga

Friday - 500m row + barbell warmup, slow warmup waiting on Kent
Front Rack Sotts Press 3×3 - 85#
Every 90s, for 9 minutes (6 sets) 5 Power Clean & Power Jerk @60-65% 2@115#, 4@120#
Front Squat 4×4@70% - 165# - zombie squats to save shoulder
3 sets of Max Strict MUps - worked seated transition drills
3 Supersets of:
15 Reverse Hyper
30 Hollow Rocks - rocks were rough.
WOD
AMRAP in 3 Minutes of:
10 Kettlebell Swings -American Style 70#
15 Toes to Bar
30 Double Unders
Then, Rest 1 Minute
Then, AMRAP in 4 minutes of the same
Then, Rest 2 Minutes
Then, AMRAP in 5 minutes of the same
*Pick up where you left off on each round.
5 rounds + 16.  Dubs were all unbroken. Got 9 unbroken 1st round of ttb. Tried to get 5 each round, but most were singles. slow.

Saturday - 500m row minimum warmup
Holleyman
30 Rounds for time of:
5 Wall-Ball Shots, 20#
3 Handstand Push-ups
1 Power Clean, 225# - 160#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, was killed on August 30, 2004.

Maj. Joe Warren Memorial Brew in the Lou Ruck.

Sunday - Rest day. Neck is sore, ear is clogged, right trap super tight.

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