Monday, January 18, 2016

Mutha F'n elbow pain

Monday - 3 mile (5:30) air bike, barbell warmup
Back Rack Sots Press (Empty barbell)
Snatch (3×3@65% - 100#, 2×2@70% - 115#
Back Squat 4x2@60% - 185#
Alternating Every 30s on the 30s for 5 minutes of:
6 Hang Snatch 95#
& 4-7 Chest to Bar Pull Ups – Did 5 barbell rows 95#
Superset 3 Rounds of:
10 Bulgarian Split Squats (each leg) - 95#
& 10 Glute Ham Raises
CrossFit Games Open 11.4
10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120#
10 Muscle-Ups
Finished burpees in ~6 min. Finished OHS at 9:10. Really hurt the elbow

Tuesday - 3 mile (5:11) air bike warmup
Handstand practice and walks
4 sets of L-holds on pvc - 8 seconds each
WOD
3 Rounds for time of:
15 Wall Balls 20-10’
15 Toes to Bar
500m Row
12:07? T2B sucked.
POST - (8 Rounds of 20s Work/10s Rest) Hollow Rocks & Arch Body Rocks
Yoke Carry - 4 sets of 80′ - 225#

Wednesday - Coach 5,6. Air bike 2 min, inch worms, air bike 2 min. Barbell warmup
Power Snatch - 5×2 @ 60% - 95# felt snappy
Clean front squat and Jerk 3×2@65%, 2×2@70% - did 3x2 fs+2 push jerk 130#, then 2x2 fs+sj 145#
Front Squat 4×2@55% - 155# heavier than program, but felt easy and fast
Superset 3 Rounds of:
5-8 Barbell Bent Over Row@50-60% of 1RM Clean
& 20 Russian Twists - Used 135# for 8 reps of rows, 25# kb for twists
WOD
9 Minute AMRAP of:
15 KB Swings 53#
30 Double Unders
15 Pull Ups barbell rows - 95#
4 rounds + 48 reps. Arms are pretty spent.

Thursday - Rest. RomWod warrior series

Friday - 500m row, 2 min air bike, barbell ish warmup
Snatch (Test Max) - 135 felt great. Attempted 155 and failed a couple, chest was down, dropped in front. Hit 145 pretty good, kept chest up. Did 155# again, better pull. Attempted 165 but failed multiple tries. Shoulder, elbow both gave out, could not get pull to stay close. Watch Video.
Clean and Jerk (Test Max)
Back Squat (Test Max) - 225, 255, 275 felt heavy, got worried. 290# new PR!.
WOD
EMOTM complete:
1 Strict Press 95#
2 Push Press (Same)
3 Thrusters (Same)
4 Hang Squat Cleans (Same)
2x[The Minute you are on] Box Jumps 24”
92 reps. Made it through round 4, got to 2 box jumps.

Saturday - 4 min air bike, shoulder warmup
Strict HSPU practice - 3x2 with 2 abmats, 3x2 with 1 abmat
Pistols 4x5 each leg, 1 leg at a time
Deadlift - Max - 225, 275, 315, 335. Felt good, 335 went up easy. Failed 355, 345, AND 340.... sad
3x10 Reverse Hypers
1 mile for time - 6:32, not great, but felt ok
Did RomWod after eating breakfast

Sunday - Rest. RomWod - shin cross position killed the left knee.

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