Monday, November 30, 2015

Just not right

Monday - 500m row, tried to do more warmup. Messed up left psoas during snatches..
Back Rack Sotts Press 3×5 - 85#
Snatch 7 x 1 @ 78 - 85% - 135# - missed far too many. not getting to hip, or full extension, catching soft.
EMOTM for 8 minutes: 15s of Power Snatches@40-50% 1RM Snatch - 75# 6 reps each, last set 85#
Back Squat 3×6@ 72 - 77% - 215#
WOD
AMRAP in 7 minutes of:
3 Clean and Jerk 135#
3 Toes to Bar
6 C&J
6 T2B
9 C&J
9 T2B.... etc
Should have skipped, left hip feeling messed up. Round of 9 + 10 clean&jerks = 46 reps.

Tuesday - 500 m row, handstand walk practice
4 Rounds of 60s Handstand Holds against a wall, alternate between wall facing and back to wall.
Metcon (AMRAP - Reps)
4 Sets of 5-10 Kipping HSPU - 6 - 7 reps focus on keeping your hips off the wall
3 sets of 5-10 Strict Ring Dips - 10 empty, 10 @ 10#, 10 @ 17# kb
3×15 Reverse Hyper - blue band for resistance
Every 30 seconds for 4 minutes: 15s of Chest to Bar Pull Ups - almost all singles, no cycle.. blah
2 Rounds of:
1000m Row
2 Minute Rest
Your score is your slowest 1000m.
The goal is to hold the same pace you held last week on the 500m rows.
total = 7:28.2 pace - 1:52.0
1 = 3:44.5 pace = 1:52.2
2 = 3:43.8 pace = 1:51.9


Wednesday - Coach, slow warmups, hs walk practice, 500m row
Front Rack Sots Press 3×3 - 95#
Squat Clean from the Blocks at knees 4×3@75-80% - 155#
Bench Press 5×3 @ 175#
Weighted Pull-ups (max weight 6 rep weighted pull up) - worked to 30#, 3x6 @ 20#
Thruster 6x6 @45-55% - 75#
WOD
3 Rounds for time of:
12 Shoulder to Overhead 115#
8 High Box Jump 30″
4 Hang Squat Cleans (Same)
5:51

Thursday - Rest

Friday - 300m row, handstand walk warmup
Split Jerk 5×2 - 3x2@170#, 2x2 @ 185#
Every 90s for 9 minutes (6 sets) 4 Power Clean & Power Jerk, 2@120#, 4@135#
Front Squat 4×4@77 - 82% - 185#
3 sets of KB Complex:
5 Double Russian Swings
5 Hang Squat Clean Thrusters
5 Shoulder to Overhead
50′ OH Carry
50’ Front Rack Lunge
started with 20#, last 2 sets @ 37# kbs
WOD
9 Min AMRAP of:
10 Pull Ups
20 Wall Balls 20-10’
30 Double Unders
30 seconds Rest
4 rounds + 1 rep

Saturday - slow easy warmup, hs walk practice
Bench Press - 3 Attempts at a 10 rep - 135 easy, 165x5... 155x8.... guessing 150# for 10?
Overhead Squat - 20min To Establish Heavy - 135, 155, 175, 190# new PR
30 GHD Sit-Ups - 49 seconds.
With Kent
17min Time Cap
60 - DeadLifts 135
30 - Burpees
60 - Front Squats 135
30 - Pull Ups
60 - Push Press 135
30 - Burpees
AMRAP remaining time
Clean and Jerk 135
Finished 13:xx - 26 reps on C&J

Sunday - Duck hunting with Wyatt. Pretty tired and sore.

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