Monday, August 01, 2016

Last week of Summer Break

Monday - 1 mile/couple min spin on bike, sprint finish. easy barbell warmup
Blugarian Split Squat 3x8 - 1@95# barbell, 2@53# kbs - kbs heavier but feel more comfortable, legs are shaky
High-Hang Snatch 5x3 75% - 3@105, 2@115# - snatch felt great, wish I had video, snappy
2" Deficit Deadlift 5x1 90% - 315# struggle at first, legs are tired
Front Box Squat 6x2 90% - 225# - holy shitballs, legs are completely spent!
Push Press 7x2 90% - 145# - not bad, but no energy
WOD
AMRAP in 7 min
8 chin up chest to bar
5 db shoulder presses (45/25) 35#kbs
15 wall ball (20/10, 14/9), 30/20lb ball if you have them!
3 rounds + 11 - wierd movement

Tuesday - Early call, cutting it short. no warmup
Skin the Cat (10 - 15) 10 strict
Kipping HSPU 3x 10-15 - 1x6-45#+abmat, 2x5-45+10#+abmat
4 sets of 5-6 strict muscle ups
Weighed Pass Through 3x10 and 3x10 active stretch
WOD
Basket Case AMRAP in 13 min
30 double unders
8 front squat 135#
8 toes to bar
8 kipping HSPU
5 rounds + 27 dubs - stayed steady moving. T2B were awesome.

Wednesday - Neck sore. Coach 5,6. mini warmup. bbell warm
Back Rack Sotts Press 5x3 - 75# easy warmup
Clean Pull 5x3  95% 185# stayed light
Deadlift 1-1-1-1-1-1-1 work up to 95+% - 315, 335, 345, 350, 355# PR. happy
Front Box Squat 7x1 90% - 225#, not bad
5x5 Nordic Hamstring curl or glute ham raises.
Superset with 5x5 ring push up with reach:
CryoFreeze

Thursday - Coach 6,7. Need to RomWod
4x8 GluteHam Raises
4x12 GHD situps

Friday - Work 0400, Coach 6, missed 5. Bad warmup. bbell
Narrow Grip Snatch Balance 7x2 70%-75% - 125#
2 position Power Snatch 5x2 80% - 115#
Front Squat 1,1,1,1,1,1,1 work up to 95%+ - failed 355, made 245#, felt heavyish
Push Press 1,1,1,1,1,1,1 work up to 95%+ - failed 175, made 165#, felt heavy
Clean and Jerk (EMOTM for 5 min, 30s of clean and jerks (light))
WOD
AMRAP in 14 min
6 Power snatch (135/95)
3 OHS (same) - if you squat snatch the last rep of the power snatches it counts as the first OHS!
40' bear crawl (20' out and 20' back is okay)
200m run
4 + 10. 115#, airbike .25 mi (10 cal, 45 sec)
Airboke cool down 10min
CryoFreeze

Saturday - Tired, elbows are killing. 200m run, track warmup, easy air bike
Pistols - 5ea 0#, 1x8ea 17#kb, 1x8ea 25# kb
WOD
EOD 130 Memorial WOD
 As a two person team complete: w/Patrick
 65 Front squats, 135#
 65 Kettlebell swings, 53#
 16 Lateral partner over burpees
 65 Hang power cleans, 135#
 65 1 Arm Push press with single kettlebell, 53#
 16 Lateral partner over burpees
 65 Chest to bar pull-ups
 65 Box jumps, 30″
 16 Lateral partner over burpees
 65 Push-ups
 65 “Pendlay” barbell rows, 135#
 16 Lateral partner over burpees
30:03 - split pretty even

Sunday - Easy 10 mile bike ride on the levee with fam. right trap/neck, left mid back/rib, right foot, and both elbows... suck.

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