Monday, July 25, 2016

Ok, now I am tired....

Monday - Easy jog, track warmup
Back Rack Sotts Press 5x3 - 3@75#, 1@85, 1 UGLY @ 95#
3 position Power Clean 5x1  70% - 135# felt good about these, catching on toes a little though
Front Box Squat 7x1 85% - 215# felt heavy and took all my energy
Push Press 6x3 85% - did not happen. elbow hurt, shoulder hurt, could not press it up....
Lateral plate slide 2x10 steps each side
Superset with 10 GHD sit ups
WOD
Nancy
5 Rounds for time of:
400m Run
15 Overhead Squats, 95#
13:14 - Quads were pumped! Did all ohs unbroken. Body is spent
CryoFreeze late afternoon

Tuesday - Recovery day, mental and physical. Took an early 2 mile ruck to capture some pokemon.
CryoFreeze in morning.

Wednesday - Coach 5,6. Stretch and bar warmup
Narrow Grip Snatch Balance 7x2 65%-70% - 3@95#, 2@115, 2@135#
2 position Power Snatch 5x2 75% - 115# - decent, a little slow
2" Deficit Deadlift 5x1 85% - 295# felt good
Front Box Squat 6x2 85% - 215# - some struggle, some were great form
WOD
4 Min AMRAP
5 Cleans (185lb/130lb Masters: 155lb/110lb)
10 Toes-to-Bar
10 Dumbbell Thrusters (45lbs/30lbs)
Rest 1 minute, Then, 
4 rounds for time of
10 Deadlifts (Same as Cleans)
40 Double Unders
10 Toes-to-bars
15 Wall Balls (20lb-10’/14lb-9’)
Sled Push (1 min on, 12 min off, for distance. 7 rounds) - 115# - 1 min push, rest 2 min for Kent and Pat. This got spicy quick. Quads were pumped. Tried to push fast for first 30 sec.
CryoFreeze

Thursday - Coach 6,7. Recovery. 5 miles on airbike (135 cals) 17 min with 2 breaks
4x8 Glute Ham Raises. 4x15 GHD situps

Friday - Coach 5,6. Burpees, 200m track warmup, bar mini
3 position Power Clean 4x2 70% - 145# high hang was tough, others were good
2" Deficit Deadlift 7x1  85% - 3@295#, 4@305# - felt easy!
Front Box Squat 5x3 85% - 215# - last reps were a struggle, but pushed through
Push Press 5x4  85% - 140# - last 2 sets from ground
EMOTM for 6 min, 20s of kb hang power snatches, alternate hands each round
WOD - made it up
5,10,15,20
Double Unders
GHD
Cal Row
8 min. Dubs were a mess. Lifting took longer than expected, had to skip wod.
CryoFreeze. Late night Futsal

Saturday - 400m jog, track warmup
30 strict toes to bar not for time - 8,8,8,6 - felt easier than normal?
Kipping HSPU 5x 8-12 reps same depth - 2x45s+abmat - 5,6,6,6,6,6
5 sets of 3-5 strict muscle ups - worked on ring pull ups
BB walk 40' out and back, 4 sets same weight - only 3 sets @ 345#
WOD
in 6 minutes
3 Legless Rope climb

Then max rounds of:
8 High box jump 30"
80' OH Plate carry 45#
10 Ring Push Up
12 'Heavy' Russian Kb Swings 70#
2 min rest, then repeat
Did the legless.... not sure I should have. Gt 2+9 first round, 2+21 second.

Handstand Walk practice.
2x10 GHD sit ups + 10 ghd crunchs
CryoFreeze then watching Y soccer camp

Sunday - Strongman in the Park. More stones. Lifting wrong, too much bicep, causing the pain in left forearm. Was lit up after today.
5 Rounds
5 Stone to Shoulder
150ft stone carry
4:25 - much slower today. Having trouble getting the stone setup.
Spent rest of day helping at moms.

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