Monday, February 15, 2016

Walking Dead is back yo!

Monday - New warmup, Scap warmup. Band pull aparts, banded glute walks.
Snatch - 5x1 - 70% - 115 - no hook grip, no feet (landing stance) 5x1 - felt great.
Back Squat - 4x3 - 80% - 235# - fell forward on some, more strain on back, stay on heel, upright
Stiff Leg Deadlift - 4x6 - 65% - 220# felt great, worked on kinetic chain
Superset - 3x10 - Glute Ham Raises and 6 each leg kb split squat - 1st 35# kb, 2&3 - 53#kb
Rough on the glutes. GHR were different than normal.
WOD - Open 11.6
7 minutes
3,3...6,6..9,9..12,12..15,15..etc
Thrusters 100#
C2Bar Pull ups
Finished round 12, got 12 reps of thrusters. Really tore up QL, back is lit. Went to Rodney.

Tuesday - Too much back pain, had to skip today. Did RomWod instead, then felt a little better late, so did 3 rounds - 30sec Handstand hold nose to wall, 30sec rest, 30 sec Handstand shoulder touches...sort of.

Wednesday - Coach 5,6. BBWod warmup, 400m row, barbell warmup.
Clean - Work to a single at 90% of 1RM C&J - 185#, felt pretty good
then, decrease weight to 60% of 1RM C&J for 2 sets of Max Effort Reps in 30 seconds - 120#, first set 11, second set 12.
Split Jerk from blocks - 4x2 @ 80% - 160# - felt great, except for lowering weight.
Front Squat - 4x3@80% - 195# - felt easy, last set 200#
Superset- 3 Rounds
Dips - 8 reps
Reverse DB Fly - 10 reps - 30# db
Superset - 3 Rounds
Box Jump - Challenging height - 5 reps - 30"
Underhand Vertical Med Ball Throw - 8 reps - 35# med ball
WOD
1000m row, 2 min rest, 40 burpees, 2 min rest, 2 rounds at 80-90% pace/intensity
Skipped to wod. 500m cooldown row. RomWod before lunch.

Thursday - Rest Day. Did RomWod Warrior before coaching 6,7, then Rodney.

Friday - light warmup, 5 min airbike, bbwod warmup
SNATCH - Work to 90% of 1RM Snatch for a single - 75, 95, 115, 125, 135, 145 - had a number of misses, finally stuck it well, then did 155# first try, little shaky left should, but stood it up!
Drop the weight for 2 sets -  1 Snatch + 2 5 secPause Overhead Squats by 15kg - 120#, felt easy
SQUAT - Work to 70% of 1RM Back Squat for 1x5. Decrease for Drop Sets 3x5 - worked to 225#x1, then 3x5@200# - worked on chest high, engaging glutes
Superset - 4 Sets
Strict Press - 50% of c&j - 100# - still suck at this
Bent Over Row - 65% of Snatch - 100# - easy
Superset - 3 Rounds
Iso Back Extension - 45 sec - 15#, 25#, 25#
Barbell Step Ups - 16" box? - 100#, 130#, 130# - got kinds sketchy
WOD
4 Rounds
15 Toes 2 Bar
50 Double Unders
40 Cal Row
19:06 - holy smoked. The row was brutal, ttb first round were great, 10+5, then they went to shit
Missed RomWod, played soccer with Y, then late dinner.

Saturday - 5 min airbike, bbwod warmup
Handstand Walk - worked on handstand walks, made it farther than ever, good 10-15 ft!
HSPU - 4x5 - tried to use minimal kip
Reverse Ring Fly - 5x5 3 sec hold at top
WOD
Teams of 3: - Me, Kent, Aaron
AMRAP 7: Back Squat
50 Reps 135 - 10, 10 reps
50 Reps 185 - 5, 5, 5, reps
Max Reps 225 - 2 reps
-3 Minute Rest-
AMRAP 7: Push Press
50 Reps 135 - 10 reps (??)
50 Reps 155 - Push Jerk - 15-20 reps
Max Reps 185 - 0
-3 Minute Rest- Only me, Kent
AMRAP 7: Hang Power Clean
50 Reps 135 - 25 reps
50 Reps 155 - 17 reps?
Max Reps 185 - 0
Tough one.
Did Fridays RomWod before lunch.

Sunday - Did Sat and Sun RomWod.

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