Monday, December 28, 2015

See Ya 2015..

Monday - 1000m row warmup, RDL bar, shoulders
5x8 35#kb strict press
4x3 53#kb snatch
3x5 53#kb clean + 5 push press
Back Squat - 5 x 3 @ 85% - 245#
WOD
15 Sit Ups
20 Air Squats
25 Mountain Climbers
8 + 22
Post - 3x10 Glute Ham Raises

Tuesday - Assault bike warmup, 15cal easy, 15 cal hard.shoulder stretching
Did a little handstand walk practice, PR'd with 4 feet (8 steps, good balance)
2 rounds of 20 sec ring hold top, rest, 20 sec ring hold bottom. Bottom hold was hurting.
6 Rounds Suitcase carry 50' - 5 rounds with 65# fat bar, 1 round with 88#kb
3 Rounds
800m run, 2:00 rest
3:23, 3:24, 3:23. Slower than should have been, freezing cold and wet. Need to check the distance too

Wednesday - 1 mile on Air bike, Coach 5/6, another 1 mile Air bike, 500 m row. Not motivated.
Single Leg Deadlift - 2x10 - 35#kb, 1x10 - 53#kb
Snatch - 2x2+5 OHS 35#kb, 3x2 + 5 OHS 53#kb
Push Press - clean + 5 push press 53# kb - elbow really started hurting.
Front Squat - 6x 1 pause + 1 fs - 190#
WOD
4 Rounds
6 Deadlift - 225#
10 Wall Ball - 20#
10 Box Jump - 24"
5:24 - steady, felt good, legs were tired.
Post - 3x10 - Reverse Hypers - used blue band for resistance.
Went to Rodney - another week of no left shoulder work.

Thursday - Rest. New Years Eve party

Friday - No... just no... everything hurt. Way to start the new year.

Saturday - 500m row, easy warmup
3x8  - strict press 35#kb right arm
Squats - 6x1 @ 255#
Deadlift - 3x3 @ 285#, 3x3 @ 235#
Bent over Row - 5x5 @ 125#
6 min EMOM - 3 burpee, 3 GHD, 3 Back ext.
WOD
3 Minute AMRAP of:
30/25 Calorie Row
20/15 Calorie Bike
10 Burpee Pull Ups
Rest 1 Minute, Then –
4 Minute AMRAP of the same
Rest 1 Minute, Then –
5 Minute AMRAP of the same
2 Rounds + 53 reps. This was horrible. Could not get the cals on bike to go for nothing!

Sunday - Rest.

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