Monday, February 22, 2016

CF Open 16.1 week

Monday - 500m row, bbwod warmup, semi bbell warmup
Snatch - 5 x Power Snatch + Snatch @ 80% - 125# felt good, in hip. 1 or 2 got out front, yuck.
Clean - 5x1 @ 85% - 175# - felt really good
Thruster - 4x1 @ 75% of C&J - 150# - these still suck. last one was best, drove through heels!
Superset - 3 Sets
Push Up and Row x 10 reps - 30# dumbells
and
Pull Ups x 10 reps
WOD
5 Rounds
100m Sprint
10 OHS - 115#
7:46 - round 4 was the worst, dropped at 8, legs were shot.
RomWod before dinner

Tuesday - Feeling rough, head cold, easy air bike, mix warmup
Pistols - 5 sets of 5 weighted pistols per leg - 1@20#, 1@25#, 3@35# ouch on the right leg
Sled Rope Pull - 3@135# added, then 3@180# added
Farmer's Carry - 6 sets of 50' - 105# per hand (down and back, closer to 100' per)
Single leg deadlift - 3x10 - 2 sets @ 53#, 1 @ 70#
Tabata with alternating rounds of Hollow rocks and Arch body rocks
Metcon
3 min row, 3 min airdyne, one 20s sprint 1 min into each interval and sprint the last 10s of each interval. 3 total rounds - Row=767m, 760m, 747m. ~1 mile each bike.
RomWod before lunch

Wednesday - Coach 5,6, warmup with class, then bbwod warmup
Power Clean - 4x2@70% C&J - 145# - felt easy, worked on keeping chest up, quick elbows
Back Squat - 3x3 @ 70% - 205# smooth, very easy
PUSH PRESS + PUSH JERK + SPLIT JERK - 60% C&J - 125# light, push jerk causes pain in Lscap
Superset - 3 Rounds
Split Squat - 6 reps - front foot on plate, 2x53#kbs, 1x70#kbs
Back Extension - 8 reps - empty bar
WOD - "Mutiny at Sunset" For time.
1500 row
then 4 rounds:
8 supine ring rows
8 hang power cleans 135#
8 pistols (alternate as desired) with 35# kb
16 burpees
22:46 - This was pretty brutal. Pistols on R were horrible, touched ground a lot. Row was 3:4x, broke cleans 4+4.
RomWod before lunch

Thursday - Rest. Coach 6,7. RomWod Warrior series after lunch

Friday - 3min air bike, bbwod warmup.
Front Rack Sots Press - 1x3@65#, 2x3@85#
Clean and Jerk - 4x3+1 - 1@155#, 3@160# - felt real smooth, light on the jerk. Remember wide feet.
Reverse Ring Flys - 3x5
WOD - Open 16.1
20 Minute AMRAP
25 Ft OH Walking Lunge 95#
8 Bar Facing Burpees
25 Ft OH Walking Lunge
8 C2B Pull-Ups
173 reps (round of 7) just missed the end of the lunges. Right arm was giving out, struggled to keep it overhead, made the lunges harder. The burpees sucked.
RomWod before lunch
Trivia Night, too much to drink

Saturday - Feeling rough, tired and sore. 3 min air bike (1mi, 30cal) bbwod warmup
Skin the Cat - did 8-10
Weighted Pass Throughs - 5#, 2x10
Attempted some Russian Dips. Hurt the elbows.
Squat - worked up - 10@135#, 5@185#, 3@225#, 1@255#, 1@275#, 1@285# - ugly, not low,
Deadlift - 5@225#, 3@275#, 3@305#
Went to CryoFreeze

Sunday - Rest. Sat and Sun RomWod.

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