Monday, August 15, 2016

Dodge can suck my ass

Monday - In a hurry, wrapped both elbows, mini warmup
Blugarian Split Squat (3x8) - 95, 2@105# - suck!
Power Snatch (5x2 60% of ps - 1@105, 2@95, 2@105# need to be snappier
Clean Pull (5x3 90% of PC) - 185# - felt a couple really get in the hip. Feel like clean has gone down though....
Back Squat (5x3 70%) - 205# - felt better last 3 sets
Handstand Push-ups (5x5 same depth) - 3x5 w 1 ab mat
Chest-To-Bar Pull-ups (EMOTM for 6 min, 30s of chest to bar pull ups)
WOD
AMRAP in 8 min
10 push press 135#
15 Amercian Kb swings 53#
100m run

1 min rest

4 min max cal row or assault bike
2 rounds + 21 reps - should have gone lighter, had to break too much, 3+3+3+1....
Rowed 74 cals
Went to retrieve the broken truck.

Tuesday - 30 cal easy bike, mini warmup
Attempted rope pull ups, caused right elbow on fire. Worked on butterfly instead, got 4-5 sets of 4-5.
Did a couple warmup sets of Toes 2 bar. felt pretty good 8-9.
WOD
Club Tropicana
5 rounds for time
5 jerks 155#
7 front squats (same)
9 toes to bar
30' db walking lunge - one in each hand 30#
15 burpees
1 min rest
21:45 - split jerk all, got heavy fast. Had to drop after last jerk rounds 2-5. Then cleaned and front squatted from there. T2B unbroken  first 2 rounds, then 7+2 or 6+3. Buck Furpees.
Weighted Step Ups - 3x5 each leg w/ 2-35# kbs
Superset with 3x15 GHD situps.
CryoFreeze felt cold!

Wednesday - Coach 5,6 warmed up barbell with 6
Front Rack Sots Press (5x3) - 4x3@75#
Tall Jerk 5x3 60% of jerk - 115# last set felt quick...
Power Clean 8x1 80% - 155# felt good, last 1 @ 175# felt great!
Back Squat 7x1 75% - 220# - used hip shot, felt good about these, vert torso!
Strict HSPU for depth 6x3 - did 3x3 before wod, 10# plates + abmat, 2x3 post wod
WOD
AMRAP in 7 min
7 hang power cleans 155#
15 wall ball 20/10
15 GHD sit ups
2 rounds + 22 - cleans were heavy, rnd1 unbroken, rnd 2 was 5+2? last rnd 3+3+1. miserable, glad it was short.
Post wod - Yoke walk 30' 430#. Bad idea, back is fried.....
CryoFreeze

Thursday - Coach 6,7.
3x8 Glute Ham Raises + PVC shoulder
Bench Press - 155# 3x1, 1x3, 1x5, 2x1
Handstand Walk (Spend 4 min walking on hands in 10' increments)
Metcon (Time)
100 double unders
200m run (75%)
1 min rest
80 double unders
200m run (85%)
1 min rest
60 double unders
200m run (95%)
1 min rest
400m jog
10 minutes even. Dubs were pretty messy, but run felt good

Friday - Coach 5,6. Mini warmup.
Single Arm kb pressx3, SA OHSx3, 5 sets - 35#kb
Snatch Balance 4x3 60% of snatch - 95#
Power Clean 6x2 80% - 155#
Back Squat 6x2 75% - 225#
Push Press 7x2 75% - 115#, 2x2@125#
WOD
Backward Christine
3 rounds for time
12 deadlifts 225#
21 box jumps 24"
500m row
1 min rest
13:03 - deadlift - 12,12,9+3.

Saturday - Good warmup, airbike, track,
Bar Muscle-ups (30 bar muscle ups not for time) - 5,5,3,2 - got 3 staying on bar but not linked, then got 2 linked together!!!!
Strict toes to bar 3x 4-6 reps - 3x5 felt easy
5 sets of 3-5 weighted pistolas - 5x3ea @ 25# kb
WOD
The Shed (+)- For time
5 rope climbs
1000m row
30 overhead squat 95#
600m run
30' r, 30' L db overhead lunge 45 (35#kb)
26 Kipping HSPU
50 box jump 24"
60 kettlebell swings 53# kb
21:31 - rope was smooth, fast. Row stayed easy, just under 2min pace. 3x10 ohs, 10, 6, 6, 4 hspu, box jumps were slow, 20,15,15,10 kb.

Overhead Carry (OH barbell walk 20' out and back 5 sets) - 4@175#, 1@180# (+10%)
Also did some playing with OH yoke carry, 120, 170 and 220 (got 2 ft)
Missed cryo. Bank issues, going to Bryans for Connor fight!

Sunday - Feeling rough. Did some RomWod and relaxed
Save for Sunday? nope
3 Rounds for time
800m run (70%)
1 min rest
400m run (80%)
1 min rest
200m run (90%)

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