Monday, August 22, 2016

Almost G3 time... GGG

Monday - 3 min/1mi airbike, track and bb warmup. Feeling tired and sore. Subscap is in pain
High-Hang Snatch 5x3 55-60% - 75#, 1@95#
Thruster pause 3s at bottom 5x3  60% of pushpress - 105#
Power Clean 5x3 80% - 155#
WODish
100 dubs
Rest 1 min
30 burpees
Rest 1 min
100 dubs and 20 burpees
Rest 1 min
100 dubs and 10 burpees
10:51
Front Squat 5x3 80% - 195#
Handstand Push-ups (Strict 5x4)
Pull-ups (EMOTM for 6 min, 30s of butterfly pull ups) - missing height, cycle felt ok
GHD situps - 5 min emom 15 ghds
CryoFreeze

Tuesday - 3 min bike, easy warmup. shoulder hurts, elbows hurt... blah
Skin the Cat - 10
Toes-To-Bar Kipping 4x 10 - last round only cycled 9
3 sets of 5 weighted pistols (70%) - 2@25# 1@35#
Overhead Carry - walk 30' out and back, 4 sets - 170# used the yoke + 2x25#
Weighed Pass Through 3x10 Superset with
5x8 hip thrusts - 155#
WOD
AMRAP 8 min
200m run
15 'heavy' Russian kb swings 70#
40' handstand walk
3 Rounds even. Handstand walks were attempts, only 1 or 2 were worth a damn.
Massage and CryoFreeze

Wednesday - Really sluggish, no energy, sore everywhere. Coach 5,6. 5 min easy air bike
Blugarian Split Squat 3x8 - no weight
Power Snatch 2 Position 5x2 65% - 75#
Power Snatch 5x3 80% - 105#
Back Squat (5x3 75% - 185# super low
5x5 glute ham raises.
CryoFreeze

Thursday - Rest. No work. Coach 6,7.

Friday - Coach 5,6. Fun circle run warmup 5am, Mini bar warmup 6am.
Front Rack Sots Press - 4x3 @ 75#
WOD
4 min amrap
5 hang clean 135#
5 Push Ups
rest 5 minutes
4 min amrap
5 thrusters 45#
5 kb swings 53#
7 rounds part1, 7 rounds + 5 reps part2.
Worked on some G3 stuff.
24 Deadlifts 135#
rest 2min
10 of the 18 Front Squats 135#... plus a couple clean and jerks.
Snatch Complex - Snatch+Hang Snatch+OHS - 95, 115, 135. Failed 145. Started missing 135 out front. Blah!
Air bike - 15 cal sprint = 25sec + 60# sand bag run
CryoFreeze - 1200 and 400

Saturday - G3 Day 1
WOD1 - 2 Rounds - Deadlift hold 275#, 20 Squat hurdle jump over, 15 pull ups
WOD2 - 15 Cal Air Bike + 2x30yard shuttle run with 70# sandbag
WOD3 - 15 Burpees, 24 Deadlift, 18 Front Squat, 12 Cleans, 6 S2O.
CryoFreeze! Plus got some good work done by chiro group at G3.

Sunday - G3 Day 2
WOD4 - 2 min max Cal Row - 47.... wanted 50, disappointed
WOD5 - 2 Rounds - 300m run, then max weight Snatch + Hang Snatch + OHS. Hit 115, 135, 145#. Got the snatch on 150, and almost had the Hang snatch, left it out front and stood up too quick.
WOD6 - 7 Burpee Ring Pull ups, 25 Dubs, 25 KB Swings 53#, 25 KB goblet squats 53#, 25 Dubs, 9 Burpee Ring Pull ups. Went 3rd on dubs, first time did not go great, second time was unbroken.
Had a great time competing with Old Dawgs New Trix!

No comments: