Monday, May 02, 2016

Back to reality

Monday - 20 cal air bike 1:40, bbwod warmup
Back Rack Sots Press 5x3 warmup - 3x3 @ 75#, 2x3 @ 85#
Snatch 4x2 70% - 115# - felt easy
Back Squat 5x3 80% - 235# - felt heavy today
Handstand Push-ups 6x4 strict for depth - 1 ab mat!!
Clean Pull 7x2 105% - 225#
Thruster EMOM 5min: 10 did 5 @ 115#, wrist were killing
WOD
Murph Test Run
1 mile
30 pull ups
60 push ups
90 air squats
14:05 - 20# vest on. 7:3x mile
CryoFreeze.

Tuesday - 500m row, bbwod warmup, hs shrugs, active shoulders. Dubs 3 x 30
Bar Muscle Ups - working on getting a second one. Did about 6 or 7 singles, close to a second.
Handstand Walk - practice. working on finding the balance point. Always falling to right.
Bench - 3x6 60# dbs
Walking Lunges - 8x40' 95#, last round with 20# vest
Tried some more double unders after, only getting 30 before tripping up.
Single Arm Rows - 3x8 @ 60# db
DB Curls - 4x10 @ 30# superset with
GHD SitUps - 3x20
CryoFreeze + forearm massage work.

Wednesday - Coach 5, 6. Class warmup, bbwod short warmup
Snatch Balance 7x2 55-65% - 115# fast drops, good punch on most
Tall Jerks 5x3 70% - 135# - had to dip, but worked on fast punch
Front Squat 5x3 85% - 200# - felt good, able to drive out of bottom better
Handstand Push-ups (Strict for depth 5x5 - superseted with cleans, had to use 2 abmats, blah.
Power Clean 7x2 80-85% - 155# felt decent, little rough on catch
Box Jumps (EOMOTM 10 30sec BJ, 30sec T2B)
EOMOTM for 10 minutes, 30s of box jumps (even minutes), 30s of toes to bar
WOD Red Hot Moon scaled up
4 rounds for time
14 10 Push press 135 115#
7 3-4 bar muscle ups
Row 500m
1 min Rest
19:41? Failed all of the bar mu attempts, shoulder was shot! scaled push press reps and weight.
CryoFreeze

Thursday - Pretty beat up and sore. Coach 6,7. RomWod warrior, broken up

Friday - Coach 5,6. Warmup with class, but nothing before started lifting.
Push Press 2, Push Jerk 2, Split Jerk 1, 5 sets - started right at 135#, then dropped back to warmup. 95#, 115#, 3@135#
Snatch 4x3 70% - 115#. Felt great. Decided to work up to heavy single. 135#, 145#, 155# - failed a couple tries, then hit it. Attempted 165 3 xs but failed right shoulder/arm everytime.
Back Squat 6x3 80% - 235#
Handstand Push-ups 4x7 - 2 ab mats
Clean Pull 5x2 110% - 245# - heavy!
WOD - Ring Ding Dong scaled up
AMRAP in 13 min
7 deadlifts 225#
7 weighted pull ups (strict) 45 Used 35#
50 double unders
4 + 14. Ouch. Most of the pull ups were not high enough.
CryoFreeze, and Mexican!

Saturday - Tired. 30 cal air bike (2:44, 2 mile) bbwod warmup
30 strict toes to bar - 6x5.... some felt better
Handstand walk practice - handstands facing wall, walk away. getting a little tiny bit better
Pistols - 5x5 - 5@20#, 5@25#, 5@35#, attempted 53#, only left leg, another set @35#, only 4 sets
WOD1
Team of Two - with Patrick
*one person working at a time
200 Double Unders - 50x2
100 Cal Row - 25cal x2
100 wall ball shots 20 - 25x2
100 OH Lunges 45 - 20, 20, 20
60 burpees to your plate - 10, 10, 10
60 V ups - 10, 10, 10
19:19 - good workout, row was rough, and wall balls hurt
WOD2
200m run 80% - 55sec
rest 1 min
400m run 80% - 1:43
rest 1 min
200m run 90% - 42sec
rest 1 min
400m run 90% - 1:32
rest 2 min
800m run - ~3:07
Total time - 13:02
Cryofreeze

Sunday - Yoga with mom. rest

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