Monday, December 14, 2015

Shoulder days are here again

Monday - slow warmup, 500m row light - Right arm work only.
Back Rack Sots Press 3 x 3 - 20# kb right arm, 1@ 35#kb
Snatch 4 x 3 70 - 75% - 3x3@53# kb, 1x3 @ 70#kb
Split Jerk (4x(2+1) @ 65% - 4x3 @ 70# kb
Back Squat 5×3 @ 75% - 225#
Power Snatch 8min EMOM x 15 sec 45 - 55% - 8x7 @ 35# kb
Weighted Pull-ups 5×3 @70-75% - 1 arm (w/left grip) 4x3. 1x3 w 17#kb
WOD
8 Minute AMRAP of:
10 Toes to Bar V-Ups
15 Wall Balls 20 Front Squats 75#
20 Burpees
3 + 10. V ups were rough after 1st round. Burpees were tough on shoulder

Tuesday - 450m row + 400m run warmup
5x2 Deadlift - 135x10, 225x5, 5x2 - 275#
5 sets of 50′ each arm of Suitcase Carry - 88# kb
5 big sets of Hollow Rocks - 30, 27, 23, 25, 25
Then-
3×10 Weighted Hip Extensions - 25# plate
For Time 10 Rounds of:
Run 200m (only did 8 rounds run... lost count.
Rest 30s
38sec, 39sec, 39sec, 40sec, 39sec, 38sec, 40sec, 37sec, 39 row, 40 row.
Post - Bring Sally Up - barbell curls - 55#

Wednesday - Coach 5,6, 500m row
Snatch 90%, 3x2 @ 80% - worked up to 70#kb, failed multiple, finally got 2 decent. 3x2 @ 53#kb
Clean & Jerk 90%, then 3x(2+1)@80% - 3x1 @ 70#kb
Push Press 5x5 @ 70% - 53#kb
Pause (3sec) Front Squat + Front Squat 5x(1+1)@70% - used 185#
EMOM for 5 min of: 8 Thrusters @45-55% - used 35#kb
3 Supersets of:
10 Glute Ham Raise
15-30 Arch Body Rocks or 30s Arch Body Hold
My WOD
3x20 lunge split jumps
2x5 34" box jumps
4x12 GHD situps

Thursday - Rest, Rodney says another 4 weeks or so... bah, crap.

Friday - 500m row warmup
Front Rack Sots Press - 3x3 - 35#kb right arm
Squat Clean & Jerk 4x(3+1)@70-75% - 70#kb right arm
Back Squat (Back Squat 5×3@80% - 2x2@225#, 2x2@240#, 2x2@260#, 1x3@225#
3 sets of KB Complex:
3 Double Russian Swings
3 Hang Squat Clean Thrusters
3 Shoulder to Overhead
100′ OH Carry
50’ Front Rack Lunge
Used 53# kb right arm only. Did 1 set of 50' lunges w 95#bar after.
WOD
3 Rounds for time of:
40 Double Unders
20 Calories on Assault Bike Rower
Rest 30 Seconds
6:13. Did 1 extra round in 9:00.

Saturday - Got in early, cleaning and moving around, 250m row, yoga-ish warmup
12 Days of Christmas - Modified - Partner with Chris
1 - PowerClean - Chris
2 - Deadlift - Me
3 - Pull Ups - Chris
4 - Burpees - Me
5 - WallBalls - Chris
6 - Box Jump - Me
7 - KB Swing - Chris
8 - KB GoodMorning - Me
9 - JumpingRingDip - Chris
10 - GHD SitUps - Me
11 - PushUps - Chris
12 - BackSquat - Me
Used 165# bar, 53# kb. 14:49. Pretty easy till the last round.

Sunday - Rest. 15 min yoga, then 3.25 mile run 8:29 pace.

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