Monday, April 11, 2016

Just feels like arrrrrgggggghhhhh.

Monday - 30 cal easy airbike. track warmup
Bench - 3x3 - 135# slow down, pause at bottom. light and easy
Back Squat - 3x3 - 185# - tight core, protect back,
Hang Snatch - Snatch pull + 2 Hang Snatch - 5x2 @ 95#
Strict Press - 5x5 - 85# 1st set always sucks, left shoulder sticks
Overhead Squat - 5x5 - 115# - easy, tight core
Power Cleans from blocks - at knee - 135#, 6x3 - most were snappy
WODish -
5 min EMOM
15 box jumps
5 bent rows 135#

Tuesday - 30 cal air bike (3:38), bbwod warmup
Squat - 2x3 - 185# - smooth easy
Deadlift - 2x3 - 185# easy
Bent Row - 2x5 - 135#
Strict HSPU - 2 abmat - 3 sets of 4-5 + 1 Bar muscle up
Pistols - 3x3 @ 17# kb - tried 20# but hurts the back right now
Reverse Out 4x5, 3 sec pause at ext -
Front Rack Lunge (20'x6 Front Rack Lunge) - 95#
WOD - Helm's Deep
AMRAP in 8 min
20 wall ball (20/10, 14/9)
40' broad jump
100m bumper plate farmer carry (45/25) - used 2 35# plates first, then 2 53# kb
1 min rest,
then 3 rounds
10 chest to bar pull ups
200m run
14:21 - hurt wrist during second set wall balls, had to drop ball instead of catch. Got 3 rounds.
POST
1000m row, 40 GHD situps, 15 back ext, 10 curls 30#
RomWod before dinner

Wednesday - Coach 5,6. Row Golf and Push Ups for Navy Seal Foundation with KillCliff
5 am - 100m row + 40 jjacks + 32 push ups.
6 am - 3x100m row + 200m run + 30 push ups.
Back Rack Sots Press - 5x3 warmup - 75#
Snatch - 6x2 60% - 95# Working on getting in hips, finish pull, and move feet.
Handstand Push-ups - 6x4 strict for depth - strict to 2 ab mats
Clean Pull - 7x2 85% - 185#
WOD - Sweet Surrender
10-8-6-4-2 DB thruster (45/30) - 35# db
10 burpees every round
50-40-30-20-10 double under
7:37 - double unders were crap
POST - 27 push ups
CryoFreeze, RomWod.

Thursday - RomWod, then Coach 6,7am.

Friday - Coach 5,6am, class warmup
Snatch Balance - 7x2 - 3x2 @ 95#, 2x2 @ 125#, 2x2 @ 145#
Tall Jerks - 5x3 60% - 115#
Front Squat - 7x2 75% - 175# - worked on driving hard out of bottom
Handstand Push-ups Strict 5x4 - 2 ab mats
Power Clean off blocks 5x4 70% - 135#
WOD - Capt Jack Sparrow - for time
1000m row
25 push press 75#
50' walking lunge
25 toes to bar
50' walking lunge
25 push press
1000m row
14:09 - last row was tough, 3:43 first row.
CryoFreeze

Saturday - Good track warmup, bike etc
30 Strict Toes to Bar - 6x5
Handstand walk practice - only 1 good set
Front Rack Lunge - 4x40' 95#
Front Lever - YEAH RIGHT
EMOTM for 5 min, 20s of power snatches (do 7-12 reps) - 85# - all 7 reps, 1 set was 8.
Followed up with Power Snatch Ladder - 75, 95, 115, 135#!
WOD
Apache (Jump On It)
4 rounds for time
chest to bar pull up 8
16 box jump 24"
then immediately after if you finish Sub 7 min: 35 calorie row
4:40 on wod, then 1:58 on row. C2B were singles

Sunday - RomWod first thing, then - Downward Dog Yoga Club. 

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