Monday, July 11, 2016

Pokeman oh man

Monday - 200m jog and track warmup.
Single arm db/kb squat snatch 5x3 - did 2x3@35#, hurts the right elbow
3 position Power Clean 5x1 60% - 115# - super easy
3" Deficit Deadlift 5x1  75% - 260# - felt good
Front Box Squat 7x1 75% - 190# - heavy, fight for lumbar support
Push Press 5x4  75% - 120# - felt pretty strong. too much on toes

Jones Squats 3x12 did 2x10
https://youtu.be/2BPuFaKpzss
Superset with Kickstand Scapular Row Circles 3 sets per side - 2 sets w/70# kb
https://youtu.be/X0BmFs24rQI

EMOTM for 6 minutes: 12 toes to bar, then burpees until 40s (rest 20) - t2b = 10,10,7,8,7,7. only rnd 1 unbroken, that sucked. Burpees = 8,4,4,5,4,3....ugh
WOD
2 min max snatches at 80% then immediately after:
"Margaritaville"
AMRAP in 7 min
12 KB swings 53#
40' bear crawl
6 strict chin ups
10 snatch @ 125# - These felt awesome, in the hip, great 3rd pull, good feet! 5 rounds + 1 rep.
CryoFreeze. After dinner pokewalk

Tuesday - Track warmup, band. HRV was red today.
Skin the cat - did 1 regular, and a couple on low rings, no room in gym
HSPU - kipping 4x12, tough today, not comfortable
Strict Muscle Ups - worked 4 sets of 3 attempts (pulls) almost feels like its getting closer.
Yoke, BB Walk - 345# 4x 30' - lots of pressure
Did some of the weighted pass throughs and shoulder extensions
3x4ea 35# kb pistols superset with
3x10 hip thrusts 135#
Metcon
100 double unders
.5 mi Air bike
1 min rest
80 double unders
.5 mi Air bike
1 min rest
60 double unders
1 mile Air bike easy
13:xx didn't pay attention to time. Dubs were pretty messy, after 40 ea round
Drove around with Y chasing pokemon

Wednesday - Coach 5,6. 500m row, mini shoulder/bar warmup
Blugarian Split Squat 3x8 - 95# bar
Hip Snatch 5x3 65% - 105# felt strong!
3" Deficit Deadlift 7x1 75% - 260#
Front Box Squat 6x2 75% - 190#
Accessory
5x5 Nordic Hamstring curl
Superset with 5x5 ring push up with reach
EMOTM for 6 min, 20s of box jumps, 20s of toes to bar, (20s rest)
WOD
6 rounds for time
5 squat clean thrusters 135#
200m run
13:19 - clusters were ok first 3. last 2 always sucked!

Thursday - Coach 6,7. Warmups with class. 4x10 curls 30#. Post dinner walk with Y.
CryoFreeze and PT.

Friday - Coach 5,6. Bar warmups with class.
Back Rack Sotts Press 5x3 - 75#,
3 position Power Clean 4x2  65% - 125# felt good, ground up x2, hip down x2
3" Deficit Deadlift 9x1 75% - 260#
Front Box Squat 5x3 75% - 190#
Push Press 7x2 80% - 135#
WOD1 - skipped
AMRAP in 8 min
8 Goblet squats (70#)
16 Russian Kb swings  (same)
8 burpees
WOD2
100 double unders
200m run  (75% effort)
rest 1 min
80 double unders
200m run (75%)
rest 1 min
60 double unders
200m run (95%)
rest 1 min
400m jog
10:19 - dubs were ok, little messy.

Saturday - quick and easy warmup
3x8 weighted pistols per leg, 25# kb - first set 5 per leg, last two 8 per leg
Kipping HSPU 5x 10 - tough
Dips 5x5 Russian Dips - 3x5 weighted dips on rings
Yoke Carry (Yoke/BB walk 40' out and back, 4 sets)
Ido Portal Basic Shoulder ROM and stabilization Routine
https://youtu.be/1YHIV4a81Os
WOD1
AMRAP in 30 min, Teams of 2 (with Kent)
800m run together
12 round trip sled push 20' (+90#)
24 chest to bar pull ups
36 hip extensions (or medball good mornings) 35# slam ball
12 jerks 155#
3 rounds + 200m. First round did 135, last 2 did 155#
Short recovery, then
WOD2
Team of 4 (Court, Abby, Adam for half)
Station 1 - Row 10K - switch every 250m
Station 2 - 10 (GHD) Situps
Station 3 - 10 Burpees
Station 4 - Rest
37:01 - Started with burpees, then did situps by mistake, then row:
250 * 9 rows = 2250m
5x10 GHD + 5x5 GHD
5x10 Burpees + 4x5 Burpees
CryoFreeze and Dog Pound Throwdown spectating

Sunday - Strongman in the Park. - squat, push up, mountain climbers
5 Rounds
5 Stone to Shoulder 95#
20 yd sprint down and back
10 Air Squats
3:42 - Fun times...

No comments: