Monday, April 18, 2016

Birds flyin high, you know how I feel

Monday -
Push Press, Push Jerk, Split Jerk - 5x2+2+1 70-80% - 115# - push jerks felt better than ever
Snatch - 4x3 60% - 95# - worked on snap
Back Squat - 5x5 70% - 205# - keep upright, some knee tenderness
Handstand Push-ups - Strict - 2 ab mats - 5x5, moved hands, away from wall and wider? felt stronger
Clean Pull - 5x3 95% - 205# -
Chest-To-Bar Pull-ups - practiced butterfly
WOD - Hot Iron (scaled up)
AMRAP in 6 min
7 OHS 135#
50 double unders
1 min rest
then AMRAP in 4 min
7 Front squat (same)
50 Double unders
3 rounds + 4 ohs, then 2 rounds. Took the OHS from rack round 1 and 2. Need to remember to pull bar apart, work on shoulder stability. 1st dubs were unbroken, the rest were shit. Horrible.
CryoFreeze, and 3/4 of RomWod

Tuesday - 1 mile, 30 cal (2:56) air bike, track warmup
Skin the Cat x 10 - stay in extended position longer
Rope Climb (1 legless rope climb, 2 legged rope climbs)
Weighted pistol 5x5 - 1@17#, 3@25#, 1@35#
Reverse Ring Fly 3x5, 3 sec pause at top
WOD - AMRAP in 7 min
6 burpee with 10' lateral shufffle
10 LH kb swing 53#
6 burpee with 10' lateral shufffle
10 RH kb swing (same)
3 + 23
Immediately after
40 calorie row - 1:50 - sucked

Metcon (Time)
400m run, 500m row, both 80%, 2 min rest, 2 rounds, plus one last round 90%+ pace/effort
16:27ish - with 10# vest - 1:45 last row.
CryoFreeze, hoping it will help my back. Plus some short RomWod.

Wednesday - Coach 5,6.  mini warmup
Snatch Pull, Below the knee Hang Snatch 50-60% - 4x2 @ 95#
Tall Jerks 5x3 60% - 1x3 high @ 95#, 5x3 @ 115# from rack
Front Squat - 5x3 75% - 185# - only made 5 sets, back really sore.
Shoulder Press - 5x5 80% - 85# - felt good about these
Power Clean off blocks - 7x2 75% - 145# did 5x3 by accident
Metcon 1
EOMOTM for 10 minutes,  30s of box jumps (even minutes), 30s of push press (40-50%, odd min)
Used 75# - 12 box jumps, 14 push press each round
Metcon 2
100 double unders, 200m run (75%), 1 min rest, 80 double unders, 200m run (85%), 1 min rest, 60 double unders, 200m run (95%), 1 min rest, 400m jog
SKipped the runs, dubs were horrible. Fought through 100, 80, 55.... pathetic.
CryoFreeze, lunch with BM, then RomWod before dinner

Thursday - RomWod warrior series, 6am no show, coach 7. Rodney adjusted back and neck.

Friday - Coach 5,6. 2 min airbike, mini warmup. Classes all went long. work on that.
Back Rack Sots Press - 5x3 warmup - 75#
Snatch - 4x2 65% - 105#
Back Squat - 5x3 75% - 215# good solid drive from bottom
Handstand Push-ups - 6x4 strict for depth - 2 ab mats, felt stronger than normal.
Clean Pull - 7x2 95% - 215# felt ok, worked on pushing floor away
WOD -  Peter and the Wolf - AMRAP in 7 min
100m sprint
2,4,6,8, etc heavy kb swing 70#
1 min rest
then 3 rounds
10 toes to bar
15 wall ball
12:10. Made through 8 rounds + 100m (72 kb swings + 900m sprints)

Saturday - 500m row, 20cal bike. track warmup.
2x5 strict t2b, 3 windshield wipers
Muscle-ups - practice, low rings, and jumping mu's
Handstand Walk - practice, need more work..lol
Front Rack Lunge - 40'x4 - 2@105#, 2@125#
Reverse Ring Fly 2x5, 3 sec pause at the top
WOD - Green Light
4 rnds for time
6 jerks 155 used 145#
12 back squat (same) OR 7 per leg Alternating pistols
400m run
1 min rest
14:03 - alternated squats then pistols
3x15 35# slam ball sit ups
CryoFreeze right  after.
Ton of yard work and driveway prep

Sunday - YOGA. Tougher this week, but felt good. Sealing the driveway... not so much. Tired and sore

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