Monday, July 18, 2016

Rest day Schmest day

Monday - Got in early, quick air bike 15 cal, bb warmup
Narrow Grip Snatch Balance 7x2 60%-65% - 95, 115, 5x135#
2 position Power Snatch 5x2 70% - 1x105, 4x115# these were tough
3" Deficit Deadlift 5x1 80% - 275#
Front Box Squat 7x1 80% - 200#
Push Press 6x3 80% - 135# - toughr than on friday...
EMOTM for 6 min perform 20s of power snatches - 95#, 6 reps each set
WOD
AMRAP in 7 min
40' OH plate walking lunge 45/25
10 ring dips
100m sprint
4 Rounds + lunges and 9 dips

Tuesday - Feeling beat up, HRV yellow, taking it easy. 200m jog track warmup
GHD Sit Ups - 3x22
Strict Muscle Up work - getting closer, did some pulls with 20# vest
Reverse Ring Fly 5x5, 3 sec pause at the top
5x8 hip thrusts - 135#
Metcon (Time)
1500m row - 5:55 ish

Wednesday - Coach 5,6. Leg swings. 500m row, mini warmup
Single arm db/kb squat snatch 3x3 (each arm) - 35# kb
Clean Pull 5x3  90% - 1@185#, 5@205#
3" Deficit Deadlift 7x1  80% - 275# 1 set was horrible
Front Box Squat 6x2 80% - 200# felt stronger, more upright
Push Press 5x4  80% - 135# felt stronger on these too, 2 rnds cycled
WOD
1 min max rep squat snatches at 70% of max
then immediately after
AMRAP in 7 minutes
4 strict weighted pull ups (45/25)
10 burpees
9 reps snatch @ 115#, 5 rounds + 2 reps - 20# vest, 2 rnds + 25# med ball on pull ups, then dropped
CryoFreeze
YoSalsa and margaritas

Thursday - Coach 6,7. Rest. 4x10 curls 30# + 4x8 db bench press 60# dbs
Saw Rod, making appt to image elbow.

Friday - Coach 5,6. Light quick warmup
Blugarian Split Squat 3x8 - 95# warming up
High-Hang Snatch 5x3 70% - 95# misread percentage, went too light, super easy....
3" Deficit Deadlift 9x1 80% - 275# easy work
Front Box Squat 5x3 80% - 200#, soso, trying to stay upright
Push Press 7x2 85% - 140# not horrible, worked on driving heels
WOD
800m run15 front squats 135#
30 GHD sit ups
30 wall ball 20/10
30 GHD sit ups
15 front squats
800m run
15:30 - minus 1 min waiting for Em on ghd, took squats from rack. 1st set unbroken, second 8+7. WB 20+10, ghd paused at 20, last set stright through.

Saturday - Air bike easy + 10 cal sprint, light track warmup
Metcon (AMRAP - Reps)
30 burpee pull overs not for time - 6,4,5,5 - 20 total
Kipping HSPU 3x 8-12 reps 1-3 inches deeper - 45# plates + abmat = 3x5, 1x3 @ 45+15plates.
strict muscle ups practice - just  worked on some pulls, no turnover attempts
Yoke/BB walk 30' out and back, 4 sets - 355#
WOD
With a partner, for time
100 double unders
20 squat snatches 135#
100 double unders
30 power clean and jerks (same)
100 double unders
12:xx - Used 135# for snatch, 3,4,3! 5,5,5 on c&j.

Sunday - Rest.... Strongman in the Park.
5 Rounds
5 Ground to Overhead - 95# keg with water
50' Overhead Keg Carry
8 Keg jump overs
4:17 - keg got heavy fast, had to go slower than I wanted to.

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