Monday, July 04, 2016

Happy 240th Birthday America!

4th of July - 3 min, 1mile air bike, track warmup
Blugarian Split Squat 3x8 - 53#kbs, 95#bb, 53#kbs
Hip Snatch 5x3 60% - 95#
3" Deficit Deadlift 5x1 70% - 245#
Front Box Squat 7x1 70% - 175#
Push Press 7x2 75% - 125#
Lateral plate slide 3x10 steps each side 25#
Superset with
Band Pull Aparts 3x12
WOD
1776 Partner w/ A Martin
Row 1776 Meters
17 Cleans 135
76 Wallballs
17 Cleans 135
76 Sit-Ups
17 Cleans 135
76 KB Swings
17 Cleans 135
76 Burpees
23:12 - 6:34 row, mix of everything else. 9/8 cleans, 10s wb, etc
Late night fireworks and drinking

Tuesday - Feeling tired, HRV 3. Went in anyhow. 30cal/3:24 air bike shoulders
Tabata - 25# weighted sit ups - 9 each round
Tabata - flutter kicks... started to fail in round 4 or 5...
30 bar muscle ups not for time - Could not do one today, left shoulder in pain, worked pull ups
Kipping HSPU 5x 8-12 reps - 5x8 tried to play it safe
Weighted strict ring dip 5x3 - 20# vest
Ring out, 7x3, did more like 4x7
WOD1
AMRAP in 8 min
6 Power Clean 135#
20' OH plate lunge (10 out, 10 back) 45#
8 burpee with 10' lateral shuffle (no jump required)
1 min rest (last round of rest optional)
4 rounds total, had 40 sec rest at end, but did not start another round
WOD2
400m run, 500m row, both 80%, 2 min rest, 2 rounds, plus one last round 90%+ pace/effort
15:55 - run felt good, the row was miserable....
CryoFreeze

Wednesday - Coach 5,6. mini bar warmup, sots, snatch balance
Back Rack Sotts Press 5x3 - 75#
Clean Pull 5x3  80% - 185#
3" Deficit Deadlift 7x1 70% - 245#
Front Box Squat 6x2 70% - 185#
5x5 glute ham raises
Superset with
5x5 Seated Reverse Pass Throughs 2x5#@plates
Metcon (AMRAP - Rounds and Reps)
AMRAP in 7 min
5 shoulder press 95#
5 push press (same)
5 bumper plate burpees 45
10 toes to bar
2 rounds + 13 reps. 95#. last set of strict press took >2 min...blah
CryoFreeze - talked to Meg about shoulder. Did cross body thumb down stretch and lacrose ball to scap.

Thursday - Coach 6,7. Track warmup
Bench - 5x5 155# Shoulder felt better
Curls - 3x10 30#
Tabata - Flutter kicks with 6am. Tabata situps with 7am.
Didn't get to this:
Floater WOD
100 double unders
rest 1 min
30 burpees (80% effort)
rest 1 min
100 double unders AND 20 burpees
rest 1 min
100 double unders AND 10 burpees

Friday - Coach 5,6. Snatch Balance warmup, arm circles. Shoulder in a little pain
Snatch Balance 7x2 55%-60% - 4x2 - 115#, 3x2 135#
2 position Power Snatch 5x2 65% - 95# felt great, working elbows high
3" Deficit Deadlift 9x1 70% - 245# felt easy, working on chest up more
Front Box Squat 5x3 70% - 175# - not bad, working on release at bottom and fire up
Push Press 6x3 75% - 135# wasnt bad for being heavier
20 bar muscle ups, then immediately after: Practiced. Finally got 2. Was going too horizontal, feet swingin up too high. Got a better hip pop
WOD
3 rounds for time
400m run
21 kb swings 70#
12 chest to bar pull ups
12:11 - tough one, did all singles on c2b... broke round 2/3 kbs in 12+9.

Saturday - 20 cal, 2:49 air bike, track warmup
30 strict toes to bar not for time - about 5x6.
Kipping HSPU 3x 10-15 reps - 3x12
5 sets of 3-5 strict muscle ups - worked strict pull, added 25# ball for some
Yoke/BB walk 20' out and back, 5 sets +10% - 345# youch!
WOD
5 rounds
4 squat cleans 155#
8 Ring push up
100m bumper plate farmer carry (45/25) 53#kb
16 burpees
15:59 - cleans were heavy, singles, used 53#kb instead of plates. Tough one!
Cryo. then all day at strongman comp, then late at CSF with Y.

Sunday - Pokemon Go day. Went to Creve Coeur Lake with Y and mom. Wore the 30# ruck, did stairs 7-8 times plus some extra walking. Total 5 miles on the day.

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