Monday, March 28, 2016

Open is Over. Done.

Monday - Quads are still completely wrecked. Tris are sore. 4 min airbike, bbwod warmup
Bench - 2x2/fail - 170# - 3,3 Didn't feel strong, left shoulder having pain
Squat - 2x2/fail - 270# - 3,3. Holy crap this was heavy.
Pull Ups - 2x2/fail - 25# - 5,5
Snatch - pause pull to knees, then p1 + hang Power + high hang snatch - 75, 95, 115. Hit Hang snatch 135# x 2 + Snatch 135# x 2
Abs - 2x18 - 25# GHD situps
Planks - 30sec straight arms front, right, front, left + elbows front, right, front, left.
CryoFreeze. and RomWod before dinner

Tuesday - 500m row, 2min airbike, bbwod
Back Squat - 4x2/fail - 270# - 3,3,3,3 - holy smoked
Deadlift - 4x3 - 225# - super  easy!
KB upright row - 35# kb - 2x8 - felt good
WOD - 4 rounds
6 Box Jump - 30"
8 Ring Rows
10 Hang Power Clean and Jerk - 95#
20 Wall Balls
1 min rest
Only made 3 rounds, just completely spent, legs are toast from the squats. Back was feeling a little naggy.  Did the BJ and RRs for round 4. C&J were tough.

Wednesday - Coach 5,6 - kb swings, handstands, box hspu demo for class.
Strict Press - 4x2/fail - 3,4,4,4,4 - did 5 sets, first set felt horrible, last one was much better
Pull Ups - 25# plate - 5,5
Upright BB Row - 75# - 8,8,8 - felt pretty good
SitUps - 35# slam ball - 15,15. Did 1 set russian twists, felt it in back too much.
Curls - 2x10 - 30# db
Power Cleans - working on getting into hips - hang - 155, full power - 185x1, 195x1 PR!

Thursday - Rest. Coach 6,7. Saw Dr. B. Need to take 5 weeks off for elbow... uh Yeah right.
RomWod on fforward after dinner. Played soccer with Wy.

Friday - Went in to coach, so did Antoinette... doh. Warmed up with class, tic tac toe. 500m row
Deadlift - 4x3 225# - easy
Bench - (added) 3x10 125# minor pain in left shoulder
Good Mornings - 1x8@75, 1x8@95, 2x5@75
Lateral Shoulder raises - 1x5@25# - these dont feel great.
WOD
100 dubs + 400m run
rest 1 min
80 dubs + 400m run
rest 1 min
60 dubs + 400m run
rest 1 min
40 dubs + .5 mile air bike
13-14 minutes, forgot to look
finished off 100 cal on air bike, 13:58.

Saturday - 3 min (1 mile) airbike, bbwod warmup
Snatch - started with klokov high pulls - worked up to 145# - felt heavy, not hitting hips, no finishing second pull, bad lockout
Bench - 2x3 - 120#
Bent Over Rows - 140# 1x8
WOD
100 Deadlifts
80 Hang Power Clean
60 Front Squats
40 Jerks
20 Thrusters
EMOM - 5 burpees
135# with Kent&Patrick - 22:59. Shit got heavy quick. started w 20 deads+10 deads. Couple sets of 5 HPC, 2x10 FS, 3-5 jerks each set, singles on thrusters, did maybe 5 - 6.
CryoFreeze after
CF70 Party!

Sunday - Rest day. RomWod in the morning. Played soccer with Y.

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