Monday, August 29, 2016

Post Greater Gateway Games

Monday - Body decided it definitely needed a rest day... felt pretty rough.
CryoFreeze and RomWod! (Super hungry, 160# even after all the crap I ate yesterday.)

Tuesday - Felt tired, but a little better today. Easy movement warmup and band
GHD Situps (3 sets 15-30 for max speed) 3x25, moved 1 peg closer, felt better
Toes-To-Bar (6 sets 10-15 speed and efficiency) - 6x8 felt good through all sets, no misses
Weighted Step-ups (4 x 5-7 weighted box step up, dbs in each hand) - 4x5 ea 35#kb
Reverse Ring Fly 5x5, 3 sec pause at the top
5x8 hip thrusts - 155#
WOD - Carnilian Bay  (+)
AMRAP in 13 min
8/4 strict HSPU (head to floor), go to kipping of you have to
10 deadlifts 225#
16 step ups with DBs 25#kb+2.5#plates 24in
100m sprint
30 seconds rest
4 rounds + 5 reps

Wednesday - Coach 5,6. 4 min planks with both. barbell warmup
High-Hang Snatch 5x3 60-65% - 75, 3x85, 1x95#
Thruster pause 3s at bottom 5x3  65% of pushpress - 115# actually felt light and easy, quick
Power Clean 5x3 85% - 165# tough, short hips on a lot
Overhead Squat 5x3 80% - 155# felt good and stable
Handstand Push-ups (Strict 5x4)
WOD
14 hang squat snatches 135 used 115#
400m run
7 hang squat snatches (same)
200m run
5:34. Most were pretty good. 7 (full), dropped then 5+2. Last round was 4+3.
CryoFreeze

Thursday - Coach 6,7
Metcon2
100 double unders
.5 mile assault bike (75%)
1 min rest
80 double unders
.5 mile assault bike
1 min rest
60 double unders
.5 mile assault bike
1 min rest
1 mile assault bike (50%)
13:32 - went harder than 50%... should have backed off. Legs feel pretty fatigued.... bah

Friday - Coach 5,6. no real warmup, voodoo arms, walk outs
Blugarian Split Squat (3x8) - 95, 2x105# barbell
Power Snatch 2 Position PS 5x2 70% of ps - 105# worked on really getting in hip, patient
Clean Pull 5x3 100% of PC - 3@195, 2@205#, felt good kept chest up, lats pull to hip
Back Squat 5x3 80% - 235# felt heavy except set 4....
Handstand Push-ups strict 5x5 same depth - 5x4 strict eccentric, kip back up.
WOD1
AMRAP in 5 min
5 burpee pull overs
5 'high' box jumps 30"
3 rounds + 3 reps (failed rep 4 twice.)
Rest 1 min, then immediate to next - rested more than 1, waiting for clock.
WOD2
3 rounds for time
3 legless rope climbs
30 cal row
10:34 - elbows are killing. Did legless round 1 and 1.5 of round 2, then leg climbs. The row was pitiful. Only getting 1 cal/pull for 3, then a double pull.... WTF
CryoFreeze.

Saturday - Track warmup, 2 min air bike.
Muscle-ups Strict - worked on transitions, feet on a box. Never got full turn over.
Strict Toes2Bar 3x 7
Pistols 5x6 weighted pistols - 2x6@25# kb, 3x6@35#kb
Overhead Carry barbell walk 30' out and back, 4 sets - 185# (25')
WOD
25 mintues
"Grace" - 30 clean and jerks 135# - 4:19 new PR!
At minute 5 (or after you finish Grace if it takes longer than 5 min)
"Cindy" with a partner
5 pull ups
10 push ups
15 air squats
23+1 rounds with Patrick. Tough one
Also did 2x10 weighted GHD situps.
Cryo

Sunday - Went for super easy run with Wy. 3.1 miles, lots of stops for pokemon. BBQ and chow.

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