Monday, May 09, 2016

New Post, Same Message

Monday - Mobility at home, short track warmup, empty bar warmup
Snatch Pull, Below the knee Hang 7x2 50-60% - 95#
Tall Jerk 7x3 70% - 135# some of them fet pretty dang good
Overhead Squat 5x3 85% - 165# felt heavy
Shoulder Press 4x3 90% - 95#
Power Clean from floor 6x3 80-85% - 165# wierd. worked on different setup, last rep always shit
EMOTM for 5 min, 15 box jumps and then one set of toes to bar (until the 40s mark at the longest)
T2B - 4,2,2,2,2
Bent over Rows - 3x5 - 135# (just waiting on the rest for wod)
WOD
400m Run Buy in then
10min AMRAP
5 Wallballs
5 Push Ups
17 + 7 rounds. Pushed pace on run, wall balls were rough, kept 5 push ups for most, then 3+2 to end
CryoFreeze

Tuesday - 1 mile airbike (32cal 2:40), short warmup
Handstand Walk practice - worked from wall
Supine Ring Rows - 6x6
Front Rack Lunge - 6x50' 95# - some were backwards walks
Practiced some chest2bar, and muscle ups. Neither went well
WOD
4 Rounds
10 Cal air bike
20 GHD Situps
30 Double Unders
9:11 - situps were rough

Wednesday - Coach 5,6, warmup mu transition, barbell work
Back Rack Sots Press 5x3 warmup - 1@75#, 4@85#
Snatch 4x2 75% - 115#, 2 power, 2 full - felt better with chest up, faster through middle
Back Squat 5x3 85% - 245#
Handstand Push-ups (6x4 strict for depth - 10#plate + 1 abmat - working head position
WOD
21 - 15 - 9
Row for Cals
Ring Push Ups
L Sit hold on rings
5:15 - l-sit holds were crap. Lifting took a lot longer than expected...so quick wod
CryoFreeze

Thursday - Coach 6,7. Mini RomWod. 3x10 curls and back flys between classes
Food truck, ate kinda crappy.

Friday - Coach 5,6. Unmotivated. no real warmup.
Snatch Balance 7x2 60-70% -1@125#, 6@145#
Tall Jerks 5x3 75% - 4@125# 1@145#
Back Squat 3,3,3,3,3 up to 90+% - 265# - last 3 sets felt REALLY heavy
Handstand Push-ups (Strict for depth 5x5 - skipped
Power Clean 7x1 up to 95+% - 185# - first 4 great, last 3 starfish junk
WOD "White Wedding" (+)
AMRAP in 7 min
8 chest to bar pull ups
5 db shoulder presses (45/25) 35# kb
15 wall ball (30/10, 20/9), or 20 wall ball per round
3 rounds + 13 reps. Had to drop ball at 15 last set. First set of c2b strung 5 together. Awesome

Immediately after:
800m run - chasing Patrick... this sucked. legs were spent
CryoFreeze. FajitaFriday + 1 too many margarita

Saturday - Sluggish morning. Worked on Muscle Ups forever... close but no cigar.
Mixed in the weighted pistols - 5x5 - 20#kb, 25#kb, 30# db, 35#plate, 45# plate (4 left, 3 right)
Snatch - 5min EMOM - 20 sec work - 95# 7,6,6,6,7 - felt very good, quick through mid, snap overhd
Couple attempts with banded ring levers.
WOD - HAWK solo
1 Mile Run
15 Burpees
50 Walking Lunges
25 Air Squats
50 MedBall Thrusters 20#
25 Push Ups
25 Squats
15 Burpees
1 Mile Run
22:20 - last mile was miserable!
1000m row cooldown
SitUp - 25# slam ball - 2x15 + 2x10
Handstand Pushups - 3x5 - 2 ab mats
Tired. Went to Bluberry Hill to see Avenues play. late night

Sunday - Rest day. RomWod mini in am, then yardwork.

No comments: