Monday, April 25, 2016

Chi Town Tourney

Monday - Track style warmup. Row?? Cant even remember.
Snatch Balance - Narrow Grip 7x2 55-65% - 2@95#, 5@135#, narrow grip felt more solid
Tall Jerks 5x3 65% - 125# - had to dip slightly, soft elbows
Overhead Squat - 5x3 75% - 145# - felt solid, easy
Handstand Push-ups - Strict for depth 5x5 - 3x5, last 2x4, abmat + 10# plate
Power Clean off blocks 6x3 75% - 145# - worked on getting into hips
WOD - Vodka  on the Rocks
AMRAP in 6 min
6 DB Thrusters 55# kbs
12 Russian KB Swings 88#
1 min rest
50 cal row
4 rounds + 1. 2:35 row. This was HEAVY.
POST
3x10 45# back ext
3x5 Glute Ham Raises
3x 20 sec hollow rocks
CryoFreeze. RomWod before dinner.

Tuesday - Really messed up left trap and neck, lots of pain and stiff. Went to Cryo and rested, tyl+ibu

Wednesday - Coach 5,6. .5 mile air bike, bar warmup
Push Press 2, Push Jerk 2, Split Jerk 1, 5 sets 70-80% - 125#, felt pretty good, did sets 2 + 3 together, that was tough
Snatch - 4x3 50% - 95#, worked on snap and arm punch to ceiling
Back Squat - 5x5 65% - 190#
Handstand Push-ups - Strict for depth 4x7 - 1x5, then 3x7 2 ab mats
Clean Pull - 5x3 85% - 205#
Muscle-ups (EMOTM for 6 min, 30s of ring muscle ups- 1 attempt each min. hips were better
WOD - Zombie Liz
15-12-9
Ring dip
Db ground to overhead (45/30*) 35# kb alternating arms
3:36
CryoFreeze

Thursday - Rest day. Coach 6,7. SemiRomWod.

Friday - Coach 5,6. Simple easy warmup
Hang Snatch - Snatch Pull, Below the knee Hang 50-60% - 7x2 - 95#
Tall Jerk 65% - 6x3 @ 125#
Overhead Squat - 5x5 75% - 145#
Shoulder Press - 5x3 85% - 95#
Power Clean off blocks 5x4 75% - 145#
WOD
6 rounds of:
2 Deadlifts 255#
6 Bar facing Burpees
100m sprint
Rest 1:00 between rounds
8:40 - could have pushed sprint a little more.

Saturday - Chicago. Easy pace jog 2 miles, finished increasing pace emom last 3 min to 6:30 pace

Sunday - Chicago. 8-9 min pace 2 miles + 3min emom pace increase to 6:00.
3x10 50# db bench - superset
3x8 50# db single arm row

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