Monday, January 25, 2016

F*ck You Jobu and your elbow pain.

Monday - 5 min air bike, inch worms, barbell warmup
Clean COMPLEX 5×1@70% 145# - 1 Squat Clean, 2 Front Squats, 3 Thrusters - miserable!
Back Squat (Work up to 90% then drop set of 5 - went to 1@265#, 5@225#
Deadlift (Work Up to a set of 3@85% then down for 1 DS of 5 - worked to 3@285#, then 5@245#
Superset 3 Rounds of:
10 Plyometric Push Ups - hand clap and feet jump
5-10 Wide Grip Pull Ups Green band wide grip pull downs
Then-
3x 12 Glute Ham Raises
WODish -
21 - 15 - 10
GHD Sit ups
Land Mine Rows - each arm
RomWod before dinner

Tuesday - Elbow is pretty flared up. 3 mile = 50 cal = 5:30 air bike, inch worms
Strict HSPU - 1 ab mat - 6x1 - tried to do emom, last round got 2
Kipping HSPU - 5x4 emom.
Farmers Carry - 6×50’ - used 2x70#kb with shoulder shrugs
(8 Rounds of 20s Work/10s Rest) Hollow Rocks & Arch Body Rocks
Every 90s for 7.5 minutes (5 Rounds) 1-5 “L” Chin Ups 5-7 sec Lsit hold followed by 20 Wall Balls
WOD
CrossFit Games Open 12.1
7-Minute AMRAP of:
Burpees to a 6" target
92 - attempted to go 15 emom, only made 2 minutes, should have stayed steady. Missed a couple touches at bar, some way over.
RomWod early afternoon.

Wednesday - Coach 5,6. 500m row, 2 min (15 cal?) bike, barbell warmup ish. Not feeling motivated.
Power Snatch + Squat Snatch - (1+1)@85% - 135# not smooth, hitting lo on thigh, (2+2)@ 80% - 125# much better, using arms, (3+3)@75% - 115# - last snatch was rough, move feet more
Clean and Jerk - 3×2@65% - 135#, 2×2@70% - 145# felt easy, light, quick.
Front Squat - 4x2@80% - 190#
Snatch Grip Deadlift (3-4” deficit) 4×5@60% - 200# 45# plate deficit
6 Rounds of 1 High Box Jump right into 5 Hurdle Hops - 30" bj, 20", 20", 24", 30", 33" hurdles.
Then-
Superset 3 Rounds of:
8 Barbell Bent Over Row@50-60% of 1RM Clean - used 105#
& 20 Russian Twists - 20# kb
Every 2 Minutes for 4 Rounds complete:
200m Run - 10 Cal bike
8 Double KB Hang Snatch 35# kbs
Rougher than expected, only getting 30 sec rest
RomWod before lunch

Thursday - Rest. RomWod warrior series.

Friday - 2 min air bike, 650m row, 2 min air bike. barbell warmup.
Clean - 95%, 2x2 drop set - worked up to 195# (135, 165, 185, 195) then 2x2 @ 175# - not bad, legs slow, not enough movement.
Push Press - 4×3@60% - used 135#... heavier than should have, but felt good.
Back Squat - 5 RM - 185 felt heavy, 225, 255# 5RM, could have gone 265 but legs felt tired already
3 Supersets of:
10 each side of DB Bent Over Rows
5-10 Ring Dips - 53# first, 70#kb next 2, 7-8 dips each
WOD - CrossFit Games Open 12.3
18-Minute AMRAP of:
15 Box Jumps, 24" / 20"
12 Shoulder-to-Overhead, 115# / 75#
9 Toes-To-Bar
6 rounds + 16 reps - rough one, went slow and steady, broke up s2o after round 2, 6+6, t2b unbroken first round, then went 6+3 or 5+4
RomWod before dinner

Saturday - 500m row, 2 min bike, inchworm warmup
Pistols - 4 Sets of 5-10 on Right followed by 5-10 on Left - 2x8 per leg, 2x7 per leg
3 Supersets of:
8 Single Leg Deadlifts - first 2 sets 53#, last 70#kb
16 Weighted Step Ups - 2x35# kb
Run 3x400m at 80% of your mile pace - 2:00 or less per 400
then complete 5x100m sprints, resting no more than 90s in between. ~10 sec per run, 80m or so.
WOD
AMRAP 25 Minutes
Teams of 4 3 (One person working at a time)
100 KB Swings 53#
100 T2B
100 Double Unders
100 Deadlifts 185#
100 Box Jumps 24"
Team with Kent and Em. 1 round + 282 reps. 1st round - 40 kbs, 35 t2b, 50+ du, 40-50dl, 40bj.

Sunday - Started morning with RomWod and 40 squats w Lori. Then pretty much nothing else the rest of the day. Glutes and hams are destroyed! Chest is sore from t2b??

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