Wednesday, June 15, 2016

No recovery, back at it.

Monday - 3:15 air bike - 2 mi/30cals bbwod warmup, slow start back.
Deficit Deadlift (2") 9x2 65% - 225# felt better than expected
Snatch Balance 5x2 70% - 2@115#, 3@125#
Snatch 7x2 80% - 125#
Front Squat 7x2 85% - 200# rough
Split Jerk 5x2 80% - 155# decent
WOD
AMRAP in 7 min
6 power cleans 135#
12 box jumps 24"
40' bear crawl
4 rounds + 2 reps.... my quads were crushed... made the box jumps very sketchy.
Post - Metcon
5x8 supine ring row
5x10 glute ham raises - GHD situps
Ow my abs.....

Tuesday - Easy 500m row, short bbwod warmup. feeling crappy.
Bar Muscle-ups - working on them, feeling better, did 8 - 10?
4 sets of chin over bar holds (10-30s) - did L sit hold on rings, 3x15sec, 1x20sec
Weighted Pull-ups 7x2 80% - 25# ball
Bear hug sandbag carry 80m x 8 100mx6 80# bag on all but last one was 90#
Reverse Ring Fly 5x5, 3 sec pause at the top
Skipped - AMRAP in 8 min
5 hang power snatches (135/95)
10 back squats (same)
10 burpees over the bar
WOD
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%)
15 minutes... dubs were ok. 60 unbroken first and last round, don't remember 2nd round.

Wednesday - Coach 5, 6. warmed up with them plus demo movements, sweating already.
Deadlift Single Leg 5x5 - 2x5@95#, 1@70#kb, 3x5@135#bb
Pause power clean + squat clean 3x3 70% - 145#, 3 sets of 3 complex... this sucked!
Snatch from blocks 5x3 70-75% - 115# felt quick and easy
Back Squat 5x3 85% - 255# - this almost killed me. last rep was always miserable
Split Jerk 7x2 80% - 145# - from block, felt good, should have done 155...
WOD
3 rounds for time
12 push press (135) - used 115#
21 GHD Sit Ups
400m run
11:08 - heat and fatigue... this was tough, had to break the last set of PP to 7+5.

Thursday - Coach 6,7. Tried to get in early to do RomWod, but failed. Soooo
Did bench with 6am, 7x3 @ 165#. Then 4x10 curls 30#. Went to Rodney after for elbow.

Friday - Coach 5,6 mini warmup + sort of barbell warmup. lack of motivation
Front rack Sotts press 5x3 - 1@75#, 4x3@85#
Snatch Balance 4x3 70% - 115#
Snatch 9x2 80% - 8x2@125#, 1x2@135# - felt strong today, weight was hitting lockout quick
Front Squat 5x3 85% - 200# legs felt strong, but rack was weak
Push Press 7x2 80% - 135# - eh, wasn't great
WOD
AMRAP in 14 min
15 thrusters 95#
15 kipping pull ups
50' walking lunge
15 one arm kb snatches - switch arms as desired- 53#
3 + 14 - thrusters felt light to start, but not real smooth. Ripped on first kb snatch. Suck factor increased greatly after that. Broked pullups and thrusters from round 2 on, 8+7. Last round thrusters were 5+5+4... because they suck!
RomWod lite, compex

Saturday - Sore as fuck! 1mi, 2:48 bike warmup, track and inchworms
Strict Toes-To-Bar 30 not for time - 7,6,7,5,5
Box Jumps 4 sets unbroken rebounding jumps (15-25 rep) - 4x16, felt a little off, legs are heavy
Weighted Pull-ups 5x3 80% - 25#
WOD
15 bench press 155#
then 3 rounds for total time
15 ring push ups
10 knees to elbows
500m row
13:27 - bench went bad, 8,3,2,1,1 I think. the rest was pretty good
POST
Clean sandbag to shoulder, run 100m, x 6 rep - 85# bagX5, 100#x1 last
Reverse Ring Fly 5x5, 3 sec pause at the top
Superset with 10 GHD situps.
Soccer Tryouts - Sporting then Rush

Sunday - RomWod in am, then soccer tryouts Rush. 

No comments: