Monday, February 29, 2016

Week of Open 16.2

Monday - 3 min airbike( 1 mile, 20 cal), bbwod warmup,
Snatch - 5 x Power Snatch + Snatch @ 75% - 120#, worked on staying patient, pull to hips, feet
Clean - 5x1 @ 80% - 165# - felt easy
Thruster - 4x1 @ 70% of C&J - 140# - hate these, never feel good
Superset - 3 Sets
Push Up and Row x 10 reps - 30# dbs
and
Pull Ups x 10 reps
WOD1
Crazy 8's
AMRAP 8 min
8 hang power clean 53# kbs
8 t2b
8 plate burpees 45 plate
8 ring dip
3 Rounds  + 10 reps. Hit the dips and could barely feel my arms... ugh.
WOD2 - Team w/Aaron, Em, Patrick
40 burpees (10 each, round the cirecle)
600m run (fast last 200)
20 burpees (5 each)
400m run (fast last 200)
10 burpees (3 each + em1)
200m sprint-ish.
RomWod before dinner

Tuesday - 3min airbike (1mile 27cal) bbwod quick warmup
Single arm overhead kb lunge 3x30' - 1x35#, 2x53#
Bar Muscle-ups - worked on jumping from 20" box, high bar, made 3.
Pull-ups - 4x5 - strict/kip on bar
4x60' double kettlebell overhead carry - 53#kbs
Chest-To-Bar Pull-ups (EMOTM for 5 min, 15s - attempted to cycly, also worked on butterfly
WOD
30 OHS 95#
40 HSPU
50 Box Jumps 24"
60 KB Swing 53#
13:24 - Did 36 ohs by accident, broke hspu into 5's, went steady on bj, then 3x20 on kbs.
Went to CryoFreeze
RomWod before dinner

Wednesday - Coach 5,6. 1 min airbike (.6mi 10 cal) bbwod warmup
Power Clean - 4x2@75% C&J - 145# - easy, worked on good form, explosion at top, shrug,
Back Squat - 3x3 @ 75% - 225# - felt great
PUSH PRESS + PUSH JERK + SPLIT JERK - 3x1 - 135#
Superset - 3 Rounds
Split Squat - 6 reps - 1x53#kb, 2x70#kb to 45 plate
Back Extension - 8 reps - 35# plate
AMRAP in 7 min
 12 burpees
 8 db thrusters - 30# db
 6 c2b pull ups
4 rounds + 1 rep - did 16 burpees first round, then 8 third round to get even.
Metcon
20 15 min row, 30s sprint (90-95% effort) every 1000m starting at 0m - screwed up the start, did 20sec sprint 100m+ in. Ended at 15 min with 3600m, glutes were on fire!
Cryofreeze before lunch, RomWod before dinner.

Thursday - Coach 6,7. RomWod warrior series.

Friday - Woke up with sharp si pain down right side. 2 min air bike, extended slow warmup
Snatch Balance (narrow grip) - 3x3 60% - 95#, easy
Pause Power Clean + Pause Squat clean + Jerk, 4+1@50%+3+1@60% - unsure how these were meant, did 100#, then 1 set @ 120#
Back Squat - 5x3@60% - 175# - easy
3x10 Weighed reverse grip pass throughs - 5# plate
WOD - Open 16.2
25 Toes 2 Bar
50 Double Unders 1:55
15 Cleans 135#
Did 12 t2b unbroken, couple more sets, then last 5ish singles. Broke twice on dubs. Cleans felt heavy, quads were tired. Made it through 14 of 15. Disappointed.
Cryofreeze before dinner, then Espinos margaritas and fajitas.

Saturday - 4 min bike, bbwod warmup and barbell warmup.
Warmed up double unders and t2b, wore reebok lifters. cleans 3@ 135#, 2@ 165#, 1@ 185#.
Open 16.2 again
25 T2B
50 Dubs 1:36?
15 Cleans 135#
Finished the cleans with a little extra time. Second round, t2b were all singles, only broke 1? time on dubs. Got 4 cleans at 185#.... had time for 5 but could not get it.
Post WOD - Deadlifts - 10@135#, 5@225#, 3@275#, 1@315, 2@315#
RomWod before dinner. Watched the fights at Brians, drank too much.

Sunday - Rest. Did 1 session of RomWod. Played soccer with Wy, super sore now.

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