Tuesday, May 31, 2016

Countdown Week

Monday - Memorial Day Murph! Doing it consecutive with a vest and as a unit all together.
1 Mile
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile
Worked as a unit, so pace was slower. Aaron M, Patrick D, Chris N, Kent W, Brian M, Clint J. Took the pull ups 3 - 6 at a time, swapping with Clint. Push ups started by 10s waiting for all to finish. Then went to 5s. Finished up with 3s, calling down, then break and wait for all. Felt great on the push ups, stayed in lean and rest pos for last 10 for intensity. Squats were basically 10s with a break. Called down for each and Clint called count. Last mile was a shuffle/walk. Ran with the Flag. Great time. 92 min
Ate bfast at Kents. then bbq at Jeremys. Beer.

Tuesday - 3 min air bike, bbwod warmup
5x3 strict press + 3 one arm OHS per arm - 40# db
Snatch Balance - 4x3 - 95# - started with 115, but dropped back to use as warmup and move faster
Snatch - 7x2 @ 75% - 115# - felt a little heavy, but worked through it
Front Squat - 7x2 @ 75% - 175# - legs are sore, but felt ok moving.
Push Press - 7x2 @ 75%  - 125# - not bad
WOD
100 Double Unders
400m run + 400m row
1 min rest
80 Double Unders
400m run + .5mi air bike
1 min rest
60 Double Unders
400m run + 400m row
1 min rest
1 mile air bike
21:23 - youch.....

Wednesday - Coach 5,6. quick, short, little warmup
Deadlift Deficit 2" 9x2 55-65% - 225#
Pause Power + Full Clean 5x2 60% - 135# felt light
Snatch Pull 7x2 95% - 155# - really felt good on first pull
Back Squat 5x3 75% - 225# not bad considering 3 days of squats
Split Jerk 7x1 75% - 145# not the best, need to get wider, little lower and stay back
WOD
In 15  minutes
1500m row
Then max rounds
15 wall ball 20/10
3 bar muscle ups
5:37 row - then 3 rounds (timer stopped early so not sure) BMU were not bad. Doing something different on some of them that really pops me up faster... need to figure out what.

Thursday - Coach 6,7. Went in before class to workout.
Skin the Cats - 5x2 - tried to stay strict. Worked on some strict muscle ups too.
Butterfly Pull Ups - 5 sets 4-6 reps, starting to get a little better, but not legit yet.
Box Jumps - 5x6 - 30", 33.5", 35", 37", 38.5" (45#plate, 45+15, 45+45, 45+45+15)
SandbagBear hug Carry - 5x80m - to crack and back, 100#
Bench Press - 6x3 - 165# - felt heavy....boo
Ring Dips - 4x 6-10
Curls - 10@30#, 2x8@35# - Added 20 GHD situps in the middle.

Friday - Airplane bound for Mexico. Arrived to rain, didn't do much.

Saturday - Went for a nice run before breakfast, 35 min, not sure the distance ~3 miles.
Sand Volleyball and pool time.

Sunday - In room workout, 3 or 4 sets of 20 - 25 push ups, 20 air squats, 20 sit ups.
More Sand Volleyball and pool time

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