Monday, December 21, 2015

Christmas Weak

Monday - 500m easy row. Hams are tight, extra time warming up.
Snatch - kb 53# 5x1, couple attempts at 70#, 2 successful. Mixed in with:
Bench - attempted close grip, 3x5 @ 135#, some pain, kept shoulders back, tight
KB Strict Press - 2x5 right arm 35#kb
Front Squat 8x1 pause+1 FS - 155#, felt easy
WOD1
8 minute AMRAP
10 Wall Ball Thrusters
5 V Ups
13 rounds - paced Chris, steady pace, could have snuck another round in
WOD2
3 Rounds
10 Right Arm KB Snatch
10 Right Arm KB Thrusters
10 24" Box Jumps
10 Right Arm KB Rows
30 sec rest
9:11.

Tuesday - 500m row, yogaish warmup
Deadlift - 5@135, 5@225, 2@315#, then 6x3 @ 275#
Farmer's Carry (5 sets of 70′ each arm - used fatbar - 2x65# 3x85#
5 big sets of Hollow Rocks - 5x30 = 150 total
Then-
3×10 Weighted Hip Extensions - 35# plate
Metcon
For Time 5 Rounds of:
Run 400m
Rest for the same time it takes you to run 400m
1:28, 1:27, 1:28, 1:26, 1:25

Wednesday - Coach 5,6. 1 mile on Assault bike
Snatch + 5 OHS - 2@35#, 1@53# kb
5 Sets 5 Strict press + 5 Row - 35#kb press, 53#kb row
Back Squat - 6x2 - 245#
3 Supersets of:
10 Glute Ham Raise
20 Arch Body Rocks
GHD Sit Ups - 20, 15, 10.

Thursday - Rest

Friday - Another Rest. Merry Christmas!

Saturday - 1000m row, light stretching
Deadlift - 5x2@135, 5x2@185, 4x1@225, 3@275, 2@315, failed 335. 5x3@295#
4 sets of 8-10 35# kb strict press
WOD
5 Rounds
2 Front Squat (1 pause+1 reg) 175#
Box sled push down and back
10 Cal Assault Bike
10:58?? I thnk.
4 Rounds - 15 GHD sit ups + 10-15 back ext.
4x 10 shoulder shrugs 70# kb
Second WOD - Partner with Adam, Jason, Patrick
Partner Wall Balls 20/14
Partner Hand Clap Pushups
Team 50m Sled Pushes (2 Plates)
Team 50m Partner Carries (scale to wheel barrel)
Partner DL 225/155
530 reps (wb hurt - but did 180ish?, push ups were crap, 7-9 sled push, 19 partner carry, 190 DL.)

Sunday - Rest

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