Monday, February 01, 2016

Good dayz and bad dayz

Monday -
Snatch Grip Sots Press - 3x3 (as a warm up) - 1x3@65, 1x3@75, 1x3@85#
Snatch - 4x3 @ 73-78% - 115# felt alright, worked on keeping back tight and using arms whole pull.
1 Pause Front Squat + 1Squat 5x(1+1) 72% - went heavy, 185#. left should was screaming
2 Power Jerk + 1 Jerk 4x(2+1) @ 70% - 135# felt easy
Single Arm DB/KB Bent Over Row 5x5 - 1x5@53#, 5x5@72#
WOD
10 Thrusters 135 125#
50 DU
8 Thrusters 135 125#
40 DU
6 Thrusters 135 125#
30 DU
4 Thrusters 135 125#
20 DU
2 Thrusters 135 125#
10 DU
6:54 - thrusters suck. too many drops, too many singles, too slow, too heavy.
RomWod before dinner

Tuesday - Feeling beat down, no energy, L wrist, L shoulder, R elbow hurting. 3mi (5:38) bike
HSPU work - 5x1 strict, 1 ab mat. Added 3 sets 5 kb windmills per arm 35#kb
Rope holds - 4-5 10 sec holds arms extended.
Farmer's Carry - 6×50’ - 72#kb each side, (3x100')
Every 90s for 7.5 minutes (5 Rounds) complete 1-5 “L” Chin Ups holds followed by 20 Wall Balls
Efficiency:​EMOM for for 10 minutes:
4 Burpee Pull ups (Bar just out of reach)
6 KB SDHP 70#
8 T2B
(If you can't finish a round within the min do a 30s Plank EMOM through minute 10).
Rest until minute 11, then-
Every 2 minutes for 10 minutes (5 rounds) complete: 250m Row then Max Strict HSPU until the next row starts.
Finished rnd1, missed rnd2 by 2 reps. Plank rnd 3, tried rnd4 again, then plank rnd 5,6,7. Did round 8 complete, plank rnd 9, 10. This was very tough!
Row + 5 kipping HSPU each round. ~20-30 sec rest
RomWod before dinner

Wednesday - Tired, low on sleep. Coach 5,6. 5 min (60cal, 3mile) air bike warmup
1 Squat Clean, 2 Front Squats, 3 Thrusters 5×1@72-75% of your 1RM C&J - 145# again, this sucks
Back Squat - Work up to 93-95% then drop set of 5 - 1@275# little high, 5@235#
Deadlift - Work Up to 3@87-90% then 1 drop set of 5 - 1x3@305#, 1x5@265# - felt great
6 Rounds of 1 High Box Jump right into 5 Hurdle Hops - 30" for all hurdles. Last 2 rounds did 38" high box jump, then 30" hurdles. Felt better than last week
Then­
3 supersets of:
5-­8 Barbell Bent Over Row@ 50-­65% of 1RM Clean - 135#
& 20 Russian Twists 1x25#, 2x35#kb
Skipped the wod, not feeling 100%, hope some rest and recover will help.

Thursday - RomWod Warrior series. Rest

Friday - 500m row, 4 min (22cal, 2mi) air bike, light barbell warmup
Clean - 95-98%, 2x2 drop set - 1x205#, 2x2@185# - felt good. 205 dropped under hard to bottom squat. Went for 210, caught low, and out front, dropped.
Push Press - 4×3@65% - 115#, easy
Back Squat - work up to a 5 RM, then drop set 1x5 - 1x5@265# PR, then 1x5@235#
3 Supersets of:
10 each side of DB Bent Over Rows - 72#kb tough
10 Ring Dips
WOD
5-­4-­3-­2-­1 of:
15’ Rope Climb
Clean & Jerk 155
30s Rest, then ­
Row 2 Minutes for Max Calories
Did 30, 25, 20, 15, 10 GHD situps, 145# c&j first 3 rounds. Last 2 155#, should have done 155 all. 41 Cals on row. 8:16 wod time.
RomWod

Saturday - 5:20 (3miles 52 cal) air bike, inch worm warmup
Pistols - 4 Sets of 5-10 on Right followed by 5-10 on Left - 1x5, 1x6, 1x7, 1x8 per leg.
3 Supersets of:
8 Single Leg Deadlifts - 70#kb
16 Weighted Step Ups - 35kb+2.5plate per hand.
WOD
3 Rounds for Time:
9 Snatches 115#
12 Chest to Bar Pull Ups
15 Box Jumps 24”
9:03 - c2b singles, snatch was pretty decent
Metcon (Distance)
Run out 2 minutes, rest 1 minute, then run back 2 minutes. Rest 1 minute and repeat. - .93 miles
Sled Pull - 5x80' Sled Sprint - 45#+25# plates

Sunday - RomWod - did sat and sun, rest, SuperBowl. Ate too much

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