Monday, April 04, 2016

Take care of the elbow please

Monday - 3 min airbike, outside track warmup.
Bench - 2x5@135, 3@155, 2x1/fail @ 175# 3,3 - felt much better, could have hit 4 easy
Squat - 5x135, 4x185, 3x225, 1x265. 2x1/fail @ 275# 3,2 - failed last rep.
Bent over row (instead of pull ups) - 2x8@135#
Snatch - pause knee pull + low hang power + full power - 2x2@95#, 2x2@115#, 1x2@125# Did a couple power snatch from the ground - 125, 115, 95 working on speed through middle and hitting hip
20 GHD situps
.5 mil air bike
20 GHD situps
.5 mile air bike
20 GHD situps

Tuesday - 500m row, bbwod warmup
Back Squat - 10@135, 5@185, 3@225, 1@255, 5x1/fail @ 275 - 2,2,2,2,3 - Felt pretty good, hit good depth, pulled down on bar to activate lats, feel good about 3 last set!
Deadlift - 5x3@230# - easy, lower and release between reps
Upright Row - 3x8@80#
WOD
20 Double Unders
30 Push Ups
40 Sit Ups
50 Air Squats
6:51 - first set dubs was HORRIFIC! lol. air squats are gonna hurt the quads, bad idea!

Wednesday - Coach 5,6 inchworms, no real warmup
Strict Press - 5x1/fail - 100# - 3,3,3,3,3
Bent Over Row - 2x7 @ 140#
Snatch Balance - 3x2 @ 95#
Tall Jerks - 5x3 @ 95#
Power Clean from Blocks - 7x1 @ 145#
Clean - 2x1 @ 185#
WOD
15 min AMRAP
4 muscle ups - jumping from 24" box + 15#
12 70# kb swings
16 burpees
1 min rest
5 rounds - finished with 58sec left
CryoFreeze. RomWod before dinner

Thursday - Rest. RomWod early

Friday - Coach 5,6. No warmup....
Bench - light with Em - 120? 3x10
Deadlift - 4x4 315# - Super happy with this!
Good Mornings - 4x5 - 115#
Complex - 2 Push Press+2Push Jerk+1 Split Jerk - 5@115#
Snatch - 4x3 50% - 95#, + couple singles @ 115# - working on hitting full extension
Clean Pull - 5x3 - 85% - 185# - felt good, fast middle, trying to hit higher on thighs
WOD
4 rounds:
16 Russian kb swing 70# kb
16 OH db lunge steps 35#kb
40 double unders
9:24 - youch.

Saturday - 30 cal (2:48) air bike, 400m run, long warmup
Front Squat - 2x1/fail - 215# - 5,5 - felt leg stong, but first set didnt brace, popped back, pain!
Bench Press - 135# - 3,5
Bent row - 135# - 8,8
Handstand Walk practice
WOD - partner w/ kent
44 OHS - 135# - 11,9,10
2000m row - 500x2
44 BS - 135# - 10
1000m row - 500m
44 Air Squat - 30
500m row - 250
22:08 - back was killing
CryoFreeze

Sunday - Rest. RomWod light, back is killing

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