Monday, September 05, 2016

Getting heavy

Monday - .5 mile warmup, barbell warmup
Front Rack Sots Press 5x3 - 4x75#, 1x85#
Split Jerk Tall Jerk 5x3 70% of jerk - 135# - not great, never felt smooth, or fast, or solid.
Power Clean 8x1 90% - 175# - horrible, either pull was out and bar crashed, or too low, didn't drop well, or starfished. blah crappy
Back Squat 7x1 85% - 250# - didn't feel too bad as singles.
Handstand Push-ups (Strict HSPU for depth 6x3 - One round, second only got 2, then switched to :
30s on, 30s off, Box jumps on the even rounds, kipping HSPU on the odd rounds. 8 rounds (4 each)
Did 15 Bj each, then attempted strict + kipping. Got at least 4.
AMRAP in 8 min
6 db push press 53# kbs
14 wall ball 20/10
50m (or 150ft) bumper plate farmer carry
4+6. Used 35# plates, easier to grip.
1 mile cool down run.
Archery range fun in the afternoon.

Tuesday - Woke up not feeling great, not sure why, just drained. Skipped the gym. Did 2 rounds of 4 min planks, Cryo and RomWod.

Wednesday - Coach 5,6. Band and bar warmup.
Single Arm Dumbell Press x3, SA OHSx3, 5 sets - 35#
Snatch Balance 4x3 70% of snatch - 115#
Power Clean 6x2 90% - 175# - felt more solid than monday! no starfish
Back Squat 6x2 85% - 250# - not bad, bit of a struggle, but driving legs helped
Push Press 7x2 85% - sped through, 140#
WOD - 18 minutes
1500m row, 2 min rest
Then max rounds with the remaining time
Rope climb (Men: 1 legless + 1 regular)
60' walking lunge
8 'bootlegger' burpees 30' run each rep
5:42 row, then 3 rounds even.
Cryo, e-stim, and compression shorts.... f my quads

Thursday - Coach 6,7. Rest all day.

Friday - Coach 5,6. barbell warmup
High-Hang Snatch 5x3 65-70% - 105# hit these good
Thruster pause 3s at bottom 5x3  70% of pushpress - 115#, wrist pain, but got them all easy.
Power Clean 5x3 90% - 175# Holy Struggle Bus. Fuck these triples. Missing hips, hitting low
Front Squat 5x3 80% - 200# felt really good
Handstand Push-ups (Strict 5x4)
WOD
6 rounds for time
6L/6R pistol 35#
6 weighted pull up -kipping allowed- 30# (vest + 10# plate)
200m run OR 60 double unders
20:59 - this was a struggle. no energy, weak legs. pistols took forever, right leg was crap.
Cryo.

Saturday - Feeling tired and beat up. HRV low, going easy?
Bar Muscle-ups 30 bar muscle ups - not great, only a couple felt good.
Toes-To-Bar 5x 10 - last 2 sets were 9+1, lost kip
Decided to skip the rest and just do Lift Up Autism wod
WOD
Lift Up Luke
5-Minute AMRAP:
4 Power Cleans, 155#
24 Double Unders
10 Pull-ups
3 rounds + 28 reps. Started 10-20 sec late, should have gotten 4 rounds.
Messed with farmers carry handles, 90# + each hand, did 2 holds, 30sec, 45sec...
Worked on Handstand walks, actually felt some balance! Need to control forward motion
4x20 GHD situps
CryoFreeze

Sunday - 9/11 March to the Arch.
21 Miles, 20+# pack, lots of fun, and lots of pain....but I'm alive.

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