Tuesday, May 24, 2016

Backyardiggin Work

Monday - 2min 10 cal .5mi bike - inchworm and barbell warmup
Deadlift Deficit 2" 9x2 50 - 60% - 205# - good warmup
Pause power clean + squat clean 5x2 50% - 115# - super light, but hitting low
Front Squat 7x2 70% - 165# light, worked on staying upright and not zigzag up
Split Jerk 7x1 70% - 135# - 2 felt good went straight down, not forward
Snatch from blocks 5x3 60% - 105# - felt awesome! fast through middle
WOD - Sandbar Ahead
400m sandbag run 80#
Then
2 rounds
40' Db suitcase walking lunge -one dumbbell at side- 45#
12 Db push presses 45#
600m row
2 min rest, then repeat
21:59 - couldn't decide how to do it, changed during, so screwed up rest. Ended up 1 time sandbag 400, then 2 rounds of  db/row, rest 2 min, then 2 more rounds db/row. The row was horrible.
CryoFreeze, RomWod.

Tuesday - 1 mile/3min airbike. inchworm mini warmup
Bar Muscle-ups - took some trying, but got back and did ~6-7, only 1 direction? weird.
Box Jumps -3 sets of up and over box jumps - 3x15 @ 24", also did 5 completely over.
Weighted pull up 7x2 70% - 25# slam ball
Bear hug sandbag carry 50m x 8 - did 2x100m@80#, 1x100m@100#
Power Snatch (EMOTM for 6 min perform 20s - 95# 7,6,7,7,7,7.
WOD
3 rounds for time
12 overhead squats 135#
12 burpee pull ups
8:39 - took ohs from rack, had to break up 12, 6/6, 5/5/2. 400m cool down jog
CryoFreeze, arm work from Megan.

Wednesday - Coach 5,6, 1 mile easy on bike, class warmup
Deadlift Single Leg 5x5 - 5@53#, 5@72#, 2x5@88#, 5@95#barbell
Snatch Balance 5x2 60% - 95# (power snatch up, then angel drops)
Overhead Squat 5x3 70% - 135# - felt good on squat, left shoulder wanted to rotate in
Split Jerk 5x2 70% - 135# felt better, less forward.
Snatch Pull 7x2 90% - 145# good, little nagging on the low back
WOD - "Purple Rain" (+)
AMRAP in 8 min
15 box jump 24"
10 toes to bar
5 hang power snatch 135#
3 rounds + 21 - used 115# for snatch, still felt heavy, not good into hips. T2B sucked.
3x5 glute ham raises, superset
3x5 ring push up with reach:
CryoFreeze

Thursday - Coach 6,7 - 3x10 curls. Vest 4x10 push ups+20 flutter kick+10 squats
RomWod

Friday - Coach 5,6. inchworms, bar warmup short
Front Rack Sots Press 5x3 - 95# - too heavy, last rep was always crap
Pause power clean + squat clean 3x3 60% - 135#
Front Squat 5x3 70% - 165# - felt good, quick up and more upright
Split Jerk 7x2 70% - 135# - getting better, need to remember solid shoulders/shrug
Snatch 7x1 75% - 115# -
5x5 hip thrusts - 115#
WOD
6 rounds for time
3 bar muscle ups
12 Russian Kettlebell Swings 70#
200m Run Row
13:10 - row because of rain. Got almost all BMU, missed a couple in different rounds. Used less jump to bar, some felt super quick and high!
CryoFreeze. And Fajitas!

Saturday - 3 min airbike, 400m run, sled push 50m
31 Strict Toes2Bar - 7,7,7,5,5
4 rounds Chin over bar hold - 30,30,20,15 sec L sit - elbow was lit up
Weighted Pull Ups - 5x3 25#
6 x Sandbag Clean to shoulders + 100m run - 80# - youch
WOD
30 butterfly sit ups
1000m row
40 butterfly sit ups
500m row
50 butterfly sit ups
300m row
11:13 - 1:50 avg, hit 1:39 first 100-150m last row.

Sunday - Rest day. RomWod, soccer with Y.

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