Monday, November 23, 2015

Thanksgiving, thankful living.

Monday - 500m row barbell warmup
Snatch Grip Sots Press 3×5 - 80#
EMOTM 8×3@72-80% of 1RM Snatch - 2@115#, 4@125#
Back Squat 3×6@68 - 72% - 200#
WOD
1,000 Meter Row
100 Double-Unders
100 Squats
8:07 - Row was 1:34, double unders went to crap, sets of 10. Squats lit up quads.
PostWOD
3 Supersets of:
13 Glute-Ham Raises
12 Med Ball Overhead Sit Ups
Near max reps of Bar Hanging Hollow Holds

Tuesday - 300m row, kartwheel, med warmup
10 minutes: Hold Ring Support 10s+ Dip Hold 10s+ Support Hold 10s. Goal is to complete a complex every 90 Seconds.
3 Sets Supersets of –
Handstand Complex
+ 1-4 HSPU
+ 2-6 Rounds of 1 Strict Pull up + 1 Strict T2B.
3 hspu, 4 rounds pu+t2b
Spend 7 Minutes Practicing HS Walk
3 Supersets of –
10 Side Plank Rotations each side. Hold a 10lb kb Do 10 per side for each set.
& 30s Static Single Leg Bridge (30s each leg)
3 Unbroken sets of 20-30 ‘Heavy’ Wall Balls 30-10’. Used 35# slamball, only hitting 9 foot. 10 reps.
5 Rounds of:
500m Row
1 Minute Rest
Your score is your slowest 500m.
The goal is to hold the same pace you held last week on the 250m rows.
9:21 2500m r50  average row = 1:52.2
1:50.0
1:49.5
1:55.0 - slowest
1:53.5
1:53.1

Wednesday - Coach 5,6. Some mobility with classes, 500m row, short barbell warmup
Squat Snatch from a deficit 7×1@70-75% - 115# - need to do more, heavier too
Focus on driving through your legs through the first pull, and staying patient through the second pull. Hang Squat Clean 4×3@75% - 135#, quick cycle
Push Press into Jerk (Power or Split) 5x(2+2)@ 155# - tough, but made it.
Bench Press 2-2-2-2-2-2 working up to a challenging - 135, 165, 175, 180, 185#
3 sets of 5-8 Weighted Pull Ups - 3x5@25#, 1x3@35#
WOD
50 Double Unders
Then-
2 Rounds of:
15 C&J (115/75)
5 Pull Ups
10 Push Ups
15 Air Squats
5 Pull Ups
10 Push Ups
15 Air Squats
Then-
25 Burpees
Skipped the wod, but save it for later.
Max effort 1 min GHD situps - 34.5
2 attempts max effort dubs - 96, 86
Max effort T2B - 11
Max effort ring dips - 16, left shoulder hurting

Thursday - Thanksgiving
Team FGB with only 1 person working at a time per team with a continuous clock in 25 minutes. 5 Rounds of 1 Minute Per Exercise and NO Rest Between Rounds
SDHP (75#)  partner holds plank - 32 28 25 20 25
Box Jumps (20#)  partner holds hollow rock - 33 16 32 17 30
Push Press (75#)  partner holds onto bar  hanging - 23 23 20 23 20
Row (Calories)  partner holds superman - 14 13 16 12 17
Wall Ball  (20#)  partner holds squat - 16 20 16 20 15
526 total reps

Friday - 500m row, handstand warmup
Front Rack Sotts Press 3×3 - 95#
Every 90s for 9 minutes (6 sets) 4-5 Power Clean & Power Jerk @62-70% 2x4@120#, 4x5@130#
Front Squat 5×4@73 - 77% - 175#
Interrupted by trouble call, really screwed up the front squat set, cooled down between each. Not happy. Need to try and do something similar to this:
3 Supersets of:10-15 Reverse Hyper
20-40 Hollow Rocks

Saturday - 500m row, feeling slow, down.
Practice 5-8 reps of Skin the Cat
Practice Kip Up Progression for 2 or 3 attempts
5×3 Rack Pulls - 225, 315, 405, attempted 495, no luck. did 405 2 more times
5x3 Deadlift - 285#
Bench Press 4 x 2 80% - 175#
20 MIN AMRAP WITH PARTNER - Kent
20 Partner Wall Balls 20#
*1 person throws, the OTHER person catches.
10 Partner Burpees
10 Alternating Box Jumps 24"
10 High Five Push Ups
7 rounds + 31 reps. Crushed them all!
3 rope climbs with 20# vest

Sunday - 

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