Monday, May 16, 2016

Deload week and Total start? hmmmm...

Monday - Early meeting with India, late to gym, solo, not motivated. 400m row...eh.
Deadlift Single Leg 5x5 - 1@53#, 1@72#, 3@88# kbs
Snatch Balance 5x2 50% - 2@95#
Crossfit Total (impromptu)
Back Squat - 295# was sticky, but pretty solid. 300 got stuck half way up... DAMN! almost there.
Strict Press - 115 was nice, 120# was sketchy crooked, 125 not even close.
Deadlift - 335# felt pretty decent. 345# went up ok. 355 not even close. Used the salts, kinda helped.
New Total PR - 760#.
EMOTM for 5 min, 30s of power clean and jerks (pick a load that allows you to do 6-10 reps the first couple rounds) - used 95# - 8,7,7,7,7.
5x6 - supine ring rows
5x10 - GHD situps
CryoFreeze and RomWod.

Tuesday - 2 min air bike, inch worms
Handstand Holds 5 sets Nose to wall 30-60sec - 5x45sec
Box Jumps 3 sets unbroken rebounding - 2x20" 20,15 1x24" 13
Weighted Pull-ups 5x3 65% - 4x3@25#, 1x3@35# ball
Clean sandbag to shoulder, run 100m, x 6 reps - 80# sandbag + 40ft indoor run
WOD
21-15-9, Deadlift 185#
4 - 3 - 2 Rope Climb

1 min rest then:

10 min Cindy
AMRAP in 10 min
5 kipping pull ups
10 push ups
15 air squats
15:55 - 8 rounds + 23 - Wore vest for last part. did the rope climbs! Elbow lit up after, but not during.
600m cool down run
CryoFreeze + arm massage. - Elbow is regretting the rope climbs....
Short RomWod

Wednesday - Coach 5,6 - barbell warmup only
Front Rack Sots Press 5x3 - 85#
Pause power clean + squat clean 3x2 50% - 115# - power felt great
Push Press 7x2 70% - 115# (swapped with squat for time) - press felt easy, popped off rack
Back Squat 5x3 70% - 205# - felt heavy... legs are tired
Snatch Pull 5x2 85% - 135# felt good, forcing chest up more
WOD - Diesel Power - AMRAP in 17min
7 'heavy' power cleans 155#
7 ring dips
14 bumper burpee 45# plate
400m run
1 min rest
3 + 28 reps + 100m run. Legs felt HEAVY, cleans weren't horrible. Dips were great.
Metcon 2
100 double unders
.5 mile assault bike (75%)
1 min rest
80 double unders
.5 mile assault bike
1 min rest
60 double unders
.5 mile assault bike
1 min rest
1 mile assault bike (50%)
Dubs were a wreck... just miserable. Air bike didn't help.
Cryo

Thursday - Rest. Coach 6,7. 3x10 curls. Mini RomWod

Friday - Coach 5,6. Mini warmup
5 Sets - Single arm kb press 3 reps, 3 single arm OHS - 35#kb
Snatch Balance 4x3 50% - 95# snatch drops. Added 1x3@135#
Front Squat 5x3 65% - 155# good form
Split Jerk 7x2 65% - 125# - felt like I was landing forward, left arm was sticky
Snatch 9x2 70% - 115# feeling great! new lower start position, chest up more.
WOD - Filthy Fifty
50 Box jumps, 24"
50 Jumping pull-ups
50 Kettlebell swings, 1 pood  - used 53# russian swings
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions   used ghd
50 Wall ball shots, 20#
50 Burpees
50 Double unders
24:31 - HOLY CRAP. this sucks. ghd was bad idea, lit up glutes and hams.
CryoFreeze, and #fajitaFriday...1 too many margaritas

Saturday - 1.5mi bike, 4:40ish, slow warmup
30 burpee pull overs not for time - did about 10-20
5 sets of butterfly chest to bar pull ups - need to work on these more, elbow is hurting
Also worked on strict muscle up.
Box Jumps - 5 sets of 5 high box jumps - 30", 33", 36", 36", 38".
WOD1 - Jackhammer Whooping
5 rounds for time
8 hang power clean 'heavy' 155#
8 Kipping HSPU
60 double unders
1 min rest
15:20 - had to break up hpc, felt heavy on back.

WOD 2
1000m row, 2 min rest, 40 burpees, 2 min rest, 2 rounds at 80-90% pace/intensity
18:38 - row1 4:00, row2 4:04. Only did 20 burpees last set.
CryoFreeze
Winery and dessert...oi

Sunday - Went for 3.2 mile 8:21 pace run then RomWod. Before dinner went to track for some speed work.
400 warmup, 100 and walk x 2, 100 dynamic movements, 200 run/200 walk x 2
400m push - 1:15, rest 1:30. 400m fast - 1:13. 400 cool down
Fritzs!

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