Monday, June 20, 2016

Still some mexico in my belly

Monday - 1 mile, 20 cal bike, inchworm, band warmup. SubScap is tender, elbow is in pain
KB Strict Press 5 set 3 single arm kb press, 3 single arm OHS - 2x35, 3x40 db
Clean Pause power clean + squat clean 5x2 70% - 145# standing up the last squat clean is rough
Snatch 7x1 85-90% - 135# meh, was getting it, but not feeling great, felt heavy and slow
Front Squat 7x2 88% - 205#, hurting the subscap
Split Jerk 7x1 85% - 155# went light and only 5 sets
5x5 Pendlay Rows (super set)
5x8 glute ham raises (superset)
5x 20s hollow rock (super set)
WOD
15 muscle ups then immediately after:
In 7 minutes
400m row then max rounds with the remaining time:
BURPEE broad jump 20' out, 20' back
15 Wall ball 30/10 - only have 20#
3 + 7, 1:44 row.
RomWod. Juggle with Y.

Tuesday - Felt super tired, no energy, no motivation and sore. Stayed home today.
Did some RomWod, before lunch did box wod in the basement.
40 - 30 - 20 - 10
KB Swings 55#
Air Squats
Sit Ups
9:30.
Rest 2 min, then Max rep HSPU. Did 9 hspu, then 13 regular push ups.
Food Trucks for dinner.

Wednesday - Coach 5,6. Train Patrick. Inchworm and barbell mini warmup. Shoulder off
Deficit Deadlift (2") 9x2 70-80%- 275#
Snatch Balance 5x2 75% - 125#
Snatch Pull 7x2 105% - 165#
Front Squat 1-1-1-1-1-1-1 work up to 95%+ - 205, 225, 235, 245, 250# New PR.
Split Jerk (5x2 85%)
5x5 Nordic Hamstring curl or glute ham raises.
Superset with 5x5 ring push up with reach
WOD
3 rounds for time
14 Russian kb swings 88/70#
10 goblet squats (same)
200m run
1 min rest
20 Cal row, 15 burpees, 3 rounds
13:26 total. 6:18 for first part, 70#kb, all unbroken. Rows were 55sec - 1min. Burpees sucked!

Thursday - Firearms Day Pistol. Cadre Machine

Friday - So sore and beat up from yesterday. Coach 5.6. Demo warmup.
Single Leg Deadlift - 5x5 - 3@72#, 2@88#
Pause Power Clean + Full Clean - 3x3 - 155# - youch!
Snatch - 115, 125, 135, 145 all felt good. 155 felt like a million pounds. Missed it 3 times. Finally made it last attempt, with some yelling from Abby.
Burpees - 5min EMOM - 20 sec max - 5x9 - 10 last set.
Superset - 5x8 Hip Thrusts - 135#
5x5 One Arm Ring Rows
Done....
Went to start of GoRuck in Fpark

Saturday - Little tired, preworkout to the rescue. Track warmup, 3min airbike, pvc.
Muscle-ups - transitions, 4 attempts strict + 2 attempts kipping. Did 2 bar mu
Max Height Box Jump - 41", 30" box + 3 45#plates. Chickened out with the extra 15 plate
Weighted Pull-ups 1-1-1-1-1-1-1  work up to 90%+ - 45, 55, 70, attempted 80, can hit 75#
WOD
AMRAP in 20 min - With a partner
8 sets of 1 low/1high sled push 20' +135#
16 supine ring row
16 HSPU kipping
32 wall ball 20/10
4 rounds + 4 sleds - did 2 extra sleds round 2-4 (13-14 total). Split rows 8, hspu 8, wb 16 all rounds.
Post - Sandbag Carry 100m x 6 Single shoulder - 75/85# + 2 with 95#

Sunday - Rest

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