Monday, December 07, 2015

What day is it???

Monday - Still really sore and tired, almost skipped. Easy movement warmup.
Back Rack Sots Press 3 x 5 - only did 1 set @ 75#, causing shoulder pain
Snatch 7 x 1 60% - 95# - felt snappy, did ~10 sets
Every 30s for 6 minutes (12 rounds): 15 seconds of Power Snatches@40-50% - 75# - 5 each set
Back Squat 5×2@55% - 165#
Bring Sally Up - 45# barbell curls. Easy, but pumped up the forearms!

Tuesday - 500m row warmup,
3 Rounds of:
   60s Handstand Holds against a wall (Face towards the wall)
   30s Rest
   20s Shoulder Taps (alternate between wall facing and facing away from the wall)
   1 minute Rest - shoulder taps facing wall only,
4 Sets of 5-10 Kipping HSPU - worked on keeping butt off wall - 20 reps
3 sets of 10 Strict Ring Dips - no weight, 30 reps, felt good
3×15 Reverse Hyper - 45 reps, red and blue band for resistance
Every 30 seconds for 4 minutes: 15s of Chest to Bar Pull Ups (Kipping) - only first set unbroken, other sets were 2+2, or singles. 32 reps
2000m Row (Time) - 7:43... really slowed with 600 or so left. Pushed the last 100m, but should have started pushing sooner.

Wednesday - Coach 5,6, 500m row, light mobility warmup
Power Snatch 5x1@50% - 75# snappy, light, quick
Squat Clean & Jerk 4x(2+1)@60% - 120# no jerks, left subscap on fire
Weighted Pull-ups 4×4@6 rep max from last week - 1x4@25#, 4x4@30#
Overhead Squat EMOM 6x10 @ 45 - 55% - 100# - rough, quads lit up
Use a more narrow grip than you would for your snatch. Practice snatching the bar overhead using the narrow grip. Also try to point your elbows behind you and push your head forward so the weight locks in, and your arms and lats don’t fatigue.
Metcon (Time) - supposed to be 14.5, but thrusters were not good on shoulder.
WOD
21 Power Snatches 95#
21 Bar Over Burpee
15 Overhead Squats 95#
15 Bar Over Burpee
9 Squat Snatches 95#
9 Bar Over Burpee
7:44 - quads were burning. should have pushed faster on burpees. 10 unbroken on PS, then singles.. bah. All 15 OHS, then singles on last snatch.

Thursday - Rest. Dr B said rhomboids shut off, sub scap is inflamed, causing shoulder pain. Need couple weeks off.

Friday - 500m row, taking it easy today, shoulder hurts.
Front Rack Sots Press 3x3 - did some with just bar
Every 90s for 9 minutes 4 Power Clean & Power Jerk @70-80% - 1x135, 5x155# no jerks
Front Squat 5×2@60% - 155#
4 sets of KB Complex:
5 Double Russian Swings
5 Hang Squat Clean Thrusters
5 Shoulder to Overhead
50′ OH Carry
50’ Front Rack Lunge
35# kbs - oh carry was rough on shoulder. Dr B said should not have done cleans since it engages the shoulder. Need to lay off for 2 weeks.! Argh!
3x 10 GHD situp + 10 back extensions

Saturday - 2.1 mile run warmup - 9:06 pace
Deadlift - 135#x10, 225#x5, 315#x2
8x3@250# every 90sec
WOD
With a Partner: Abi
Row 500m, then –
125 Double Unders 40 Box Jumps - while Partner 2 Rows 500m
50 Back Squat Cleans, partner holds front rack 2 53#kb 135# used 185# - did 5, 10, 8.
50 Toes-to-Bar GHD SitUps, partner hangs from bar - did 20 ghd
Post - 2 x 20 GHD + 20 back ext

Sunday - Crazzy Ugly Christmas Sweater party last night. Tequila, fireball and apple pie moonshine.

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