Monday, January 04, 2016

Twenty Sixteen

Monday - 500m row, .5mile bike
Single leg kb deadlift - 4x10 each leg 53#kb
Strict Press - 35#kb 1x8, 1x9, 1x10 right arm, 3x8 left arm, mild shoulder pain, not subscap
Snatch - 53#kb - 4x3 right arm
Push Jerk + Split Jerk - 3x2+1 - 70#kb right arm only
Pause Front Squat + Front Squat - 5x1+1 @ 205# - felt great! good form, good pause
WOD
3 Rounds
500m row
21 Burpees
12 KB Swings 53#
11:58. Compared to 9/30/15, beat time by 13 seconds. Burpees were rough, may have come out too hard on row (1:4x's then dropped to 1:50 and 1:5x last two sets.

Tuesday - .8 mile bike, 400 m row warmup
Decided to do class wod as a warmup
WOD - 12 minute AMRAP
10 Burpees
25 Double Unders
9 rounds + 10 reps
Did a little muscle up transition practice, sitting on ground pulling low rings.
5 x 80' suitcase carry - 88#kb
5 sets of hollow body rocks - 35, 31, 31, 31, 30
5 sets - 5 hand release pushups into handstand walk attempts (got 2 steps a couple times.) shoulder got tired.
2 rounds - 1.2 miles (3:00 minutes) on Air Assault bike. MISERABLE!!

Wednesday - Coach 5,6. 1 mile assault bike, 450m row.
Did some bar practice snatch, no weight. Movement felt pretty good, but tired quick. Working on receiving with TIGHT locked shoulders and back.
KB Strict press - 3x10 right arm, 3x8 left arm
4 rounds - 1 Clean, 5 Push Press, 5 Good Mornings, 1 BTN Split Jerk - 95#
Back Squat - 5x2 255# - felt very heavy. Last couple sets felt better.
8 min EMOM - 6 BB Row even min, 5 OHS odd min. 115# - started feeling pain in scap
3 Rounds Superset -
10 Reverse Hypers (blue band resistance)
10 Glute Ham Raises
10 GHD Sit Ups

Thursday - RomWod - Welcome Day1 and another one.

Friday - 1.2 mile (30cal) bike + 250m row, barbell warmup
Front rack sots press - 45#, 3x3 75# with hold halfway on last rep
Snatch - 3x95#, 3x115, 3x125, 3x145, failed 155# - felt good all the way to 155, right elbow gave out on both attempts
Behind the neck - half height holds, 3x5 sec @ 75#
Pause Front Squat + Front Squat - 6x2 @ 200# - felt easy! weight and form felt good, mild pain in subscap on release of weight
WOD
~10 sec handstand hold
14 V Ups
21 Box Jumps
5:50. Did some extra holds after, coming down about 2 inches.
WOD2
5 Rounds
10 Cal Bike
10 GHD Sit Ups
Post - 1x10 plank rotations 10# kb each side

Evening - RomWod - welcome path day2

Saturday - .8 mile run, active warmup
HSPU practice, negatives - couple sets of 3
Rope climb practice - 5 - 6, 1 legless for fun - some pain in the elbow
Deadlifts - 135x10, 225x5, 275x2, 315x2, 3x3@285#
WOD
30 Wall Balls
30 Rows 135#
30 Pistols
30 1 Arm alternating KB Snatch
6:54 - moved through pretty well, snatch was slow, need to cycle pistols faster.
Post - 3x20 GHD Sit Ups

Sunday - Rest day, started with RomWod warrior series

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