Monday, August 08, 2016

Back to school, back to reality

Monday - Got in early, coaching 7. Easy stretch/warm
Front Rack Sots Press 5x3 - 75#
Jerk Drop 5x3 50% - 95#
Power Clean 8x1 70% - 135#
Back Squat 7x1 60% - 175#+chains
Handstand Push-ups (Strict 6x3) - 2 abmat, 1+10plate, 1 abmat. Then did the wod, then 3 more of 1 abmat
superset with 5x8 supine ring row
superset with 5x8 glute ham raises
WOD - Elizabeth
21 - 15 - 9
Cleans 135#
Ring Dips
7:05 - felt like I was moving better, but got spicy, arms were noodles last round

Tuesday - Track warmup, inch worms
GHD Situps 3 sets 15-30 for max speed - 3x25
Toes-To-Bar 4 sets 8-12 speed and efficiency - 4x9 (8 plus 1 screw up 3 rounds)
Pistols weighted 3 sets 60% 3-5 - 3x5 ea 20#kb - felt solid
OH Barbell Walk 4 sets 20' out and back - 165#
Reverse Ring Fly 5x5, 3 sec pause at the top
5x8 hip thrusts - 135#
WOD
15/10 muscle ups, then immediately after
For time.
400/300m row
20 clean and jerks (135/95)
400/300m row
11:22 - did 5 jumping ring mu, 2 bar mu, 3 jumping ring mu, 3 bar mu. 400m runs. Clean&Jerk felt alright, last 2 did instant jerks.
EMOTM for 6 min, 30s of butterfly pull ups - only 1 or 2 sets for 15 sec felt good, the rest were crap

Wednesday - Coach 5,6 packed classes. Mini warmup
Single Arm KB Shoulder Press + OHS - 5x3 each arm - 35# kb
Snatch Balance - 6x2 - 75#
WOD
5 rounds for time
12 deadlift 275#
15 wall ball 20/10
12 "Bootlegger Burpees - 24" box in lane
1 min rest
31:03 - Deadlift got super heavy quick, doing slow singles, big breaks. Jumping over the box was slow as mollases.... stupid.
Power Cleans - 6x2 - 135# worked on being quicker/snap under bar

Thursday - Coach 6,7. Did Death by Air Squat and Push ups - made it to round 16 + 28 (17+9)

Friday - Truck broke! Transmission out! POS. Coach 5,6.
Got in early, did half Tabata GHD when tow truck showed up. 10 each round
Snatch - Power + High Hang Power - 4@95#, 2@115#. 3@125#
Finished 4 rounds Tabata GHD sitps - 10 each round (tried to hold extended plank between.... yikes
Power Clean - 5x3 - 135# working on speed through middle and snapping catch
Bar Muscle Ups - 5x1

Saturday - 1 mile warmup
4 Rounds
1 min Suicide Run (3 cones to touch)
1 min Tire Flips
1 min Sandbag Ground to Should
1 min Rest
1 min Sled Push +90#
Went with Chris Stewart, this was an ass kicker. Going from sled push back to suicide runs was horrible! Legs were jelly.
Went out to Rods farm with Jason and Justin G.

Sunday - Attempt at recovering from shooting 1000+ rounds, and drinking too much.

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