Monday, January 11, 2016

Scare ya later

Monday - 30 cal bike, 300m row, barbell warmup
Back Rack Sots Press - 3 x 3 - 75#
Snatch - 4 x 3 80+% - 115 felt great, 125 was ugly. Worked through it, dropped too many in front.
Bench Press - 10@135, 3x5 @ 155# - started to get shoulder pain last set
Back Squat 3x1@95% - 270#
WOD
6 Minute AMRAP of:
5 Burpee + Hand Release Push Up
10 KB Swings 53#
6 rounds + 5 reps
Superset 3 Rounds of:
8 Bulgarian Split Squats (each leg)
& 10 Glute Ham Raises
Used 65# first set, 95# last 2 sets

Tuesday - 3:00min air bike, full warmup, handstand practice
5 minutes of Rope Climbs (5-8 reps) - 2 pulls
1-5 Rope Pull Ups + 10s Hold from the rope Every 90s for 6 minutes (4 sets)
Farmer's Carry (4 - 5 sets of 70′ - 2x70#kb
(8 Rounds of 20s Work/10s Rest) Hollow Rocks & Arch Body Rocks
7 Minute EMOM of:
12 ‘Heavy’ Wall Balls (30-10’ - used 25# slam ball
1-5 Strict HSPU - did 1 kipping
Rest 2 minutes, then –
5 minute EMOM of 5-10 Chest to Bar Pull ups - c2b round 1 and 5, 53#kb rows

Wednesday - Coach 5,6, JYD w/ Pat, 1 mile bike, barbell warmup.
Snatch - Heavy Single 95, 115, 135, 145, 155#x1, then 3×2@80% - 125#
Clean and Jerk (Heavy Single, then 3x(2+1)@80%)
Push Press 3x5 @ 80+% - 125#
Power Clean + 2 Front Squat 5×2@70% - 165# felt light
Superset 3 Rounds of:
10 Reverse Hyper
10 Glute Ham Raise
WOD - CrossFit Games Open 13.2
10 Min AMRAP
5 Shoulder to Overhead 115#
10 Deadlifts 115#
15 Box Jumps 24"
7 Rounds + 7 reps

Thursday - Rest. RomWod warrior series. Everything felt stiff, breathing off, hard to hold positions.

Friday - 3 min air bike, inchworm, barbell warmup
Front Rack Sots Press 3x3 - 2x3@75#, 1x3@95#
Squat Clean & Jerk 4x(3+1)@80+% - 165# - first sets were heavy, but everything felt good!
Back Squat (Heavy Single - 135x10, 185x5, 225x4, 255x1, 275x1, 285#x1 - matched pr
Single Leg Romanian Deadlift 2x10 each leg 70# kb
Metcon
3 Rounds for time of:
1 Mile Run
Rest 3 minutes
7:20, 7:10, 7:14 - had to push hard

Saturday - 3 mile bike (5:30ish), wrestling and handstand walk warmup.
Pistols - 6 minutes of Pistol practice - 6x8 reps = 48 total, pretty easy, no holding foot.
Weighted Step-ups - 3×20 (10 per leg) - 20"box, 1x35# kbs, 2x53# kbs
Deadlift - 2@90-102%, then 3×3@75-85% - worked up to 1 @ 335#, rough, didn't read 2 reps, only did 1. Then 3x3 @ 295#, felt pretty easy.
Metcon (Time)
WOD
“2013 Games Team Legless Rope Climbs”
21-15-9 Thrusters 95#
3-2-1 Legless Rope Climbs
Then-
Row 1000m
12:07ish - wod was 8:30ish.  Row was 3:54 - thrusters sucked, broke up the 15. Missed the second legless in round 2. Destroyed my right elbow.... sucks!
Post - Reverse Hypers (3×10 Reverse Hyper)

Sunday - ROMWod - 20 min Rest

No comments: