Monday, June 27, 2016

New Cycle, looks repetative

Monday - 1 mile/30 cal air bike, 3:08, barbell mini warmup
Back Rack Sots Press - 4x3 75#
3 position Power Clean 5x1 50% - 115# work on higher contact
2" Deficit Deadlift 5x1 70% - 245#
Front Box Squat 7x1 60% - 155#
Push Press 7x2 70% - 115# worked on staying in heels longer
EMOTM for 6 min perform 20s of power snatches - 85# 6x7
WOD
20 bar muscle ups then:
AMRAP in 6 min
10 burpee
10 KB swing 70#
5 rounds even.... this sucked. Did about 12 bmu.
GoApe zip linig with Y and Jack.
Hopefully Cryo again!

Tuesday - 900m row (fish game), birddogs, track warmup
GHD Situps 3 sets - 3x25 superseted with
Kipping HSPU 3x 8-12 reps - 3x8/9
Muscle-ups - worked transition, then weighted strict, then reg strict. then 3 or 4 attempts at kipping
Yoke Carry (BB walk) 20' out and back, 4 sets - 1@255#, 3@335#
WOD (box wod instead)
5 Rounds:
21 Wallballs 20#
100m Sprint
9 Toes to Bar
10:24 - trying to chase down Bell... had to break up TTB last 2 rounds
Reverse Ring Fly 5x8 30# db
Superset
5x8 hip thrusts 135# bar
CryoFreeze

Wednesday - Coach 5,6. Barbell warmup with class
Snatch Balance 7x2 50-60% - 2x95#, 3x115#, 2x125#
2 position Power Snatch 5x2  60% - 95#
2" Deficit Deadlift 7x1  70% - 245#
Front Box Squat 6x2  60% - 155#
Push Press 6x3 70% - 115#
WOD
3 rounds for time
3/2 legless rope climbs
8 Jerks 155 135#
16 db hang power snatch 45#
Row 700
1 min rest
(30s plank at some point during the rest)
19:01 - 2 rope climbs with feet, 135# push jerk. This sucked. Broke on last set of PJ.

Thursday - Coach 6,7. Airbike warmup.
Bench - 8@135, 5@155, 2@175. Then 4@165, 2@185, fail @205.
Curls - 4x10 30#
Abs - on GHD w/15# bar figure 8s
Some other random stuff.

Friday - Coach 5,6. BB warmup. Left scap tender
Snatch grip sots press - 3x5 45#, lift from ground
3 position Power Clean 4x2  50% - 115# felt great
2" Deficit Deadlift 9x1  70% - 245# easy, felt legs pressing better
Front Box Squat 5x3  60% - 155# trying to drive out of hole better, no forward rock
Push Press 5x4  70% - 115# - good cycle, great drive
Toes-To-Bar EMOM for 6 min, max toes to bar in 20 seconds - 10, 9, 8, 7, 7, 6... hands suck
WOD
AMRAP in 17 min
5 power clean 155#
strict chin up 8/5
20 kb swing 53#
8 ring dips
20 box  jump 24"
1min rest
4 rounds even, 40 sec rest left. Went better than expected.
CryoFreeze

Saturday - Track warmup
30 burpee pull overs - did 25 - 6,6,4,4,5.
Handstand Push-ups 4x8-12 - 10,10,9,9
Muscle-ups (4 sets of 3-5 strict muscle ups - worked transitions and strict pulls, plus jumping
Yoke Carry 30' out and back, 4 sets - 305#
Reverse Ring Fly 5x5, - did laying bench reverse flys 30# db
WOD
AMRAP in 17min - with kent
10 shoulder to OH 135 105#
20 FS 135 105#
30 push ups
40' walking lunge (both partners)
5 rounds plus 45 reps. split even, 5 s2o, 10 fs, 5/5/5 push ups, 40' front rack lunges. MISERABLE.
POST
100 du
.5 mi air bike
1 min rest
80 du
.5 mi air bike
1 min rest
60 du
.5 mi air bike
1 min rest
1 Mile air bike
14:44 - legs were dead, dubs were not great, fatigue caused failures.

Sunday - Rain Ruck with the dogs, 1.13 miles, 20#... + wet clothes.

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