Monday, September 26, 2016

Mogadishu Mile GoRuck week

Monday - Rushed the warmup,
Snatch Waves - started slow struggling, missed 125 second round, but finished strong and faster.
Minute 1 – 3 Squat Snatches @ 73% - 115
Minute 2 – 2 Squat Snatches @ 75% - 120
Minute 3 – 1 Squat Snatch @ 78% - 125
Minute 4 – Rest
Minute 5 – 3 Squat Snatches @ 75% - 120
Minute 6 – 2 Squat Snatches @ 78% - 125
Minute 7 – 1 Squat Snatch @ 81% - 130
Minute 8 – Rest
Minute 9 – 3 Squat Snatches @ 77% - 125
Minute 10 – 2 Squat Snatches @ 80% - 130
Minute 11 – 1 Squat Snatch @ 83% - 135#
Minutes 12-14 – Rest, and preparation for the following portion (Snatch Grip DL).
Snatch Grip Deadlift
Minute 14:00 – 3 Snatch Grip Deadlifts (90%) - 140
Minute 15:30 – 3 Snatch Grip Deadlifts (100%) - 155
Minute 17:00 – 3 Snatch Grip Deadlifts (110%) - 170
Minute 18:30 – 3 Snatch Grip Deadlifts (110%) - 170
Minute 20:00 – 3 Snatch Grip Deadlifts (110%) - 170
Chest2Bar PullUps - 5 Sets Max Rep: 25 Secs On / 35 Secs Off - 5 reps each round.
“Blue Lagoon”
3 Rounds:
15 Deadlifts 205#
25 Wallballs 20#
15 Toes to Bar
15 Cal Assault Bike
15:15 - This sucked, lungs on fire, legs are jello.
Cryo

Tuesday - Feeling run down, no energy. HRV did not work. Followed warmup
Front Squats -
Minute 1 – 6 Squats @ 75% - 190#
Minute 2 – Rest
Minute 3 – 1 Squat @ 85% - 215#
Minute 4 – Rest
Minute 5 – 4 Squats @ 78% - 195#
Minute 6 – Rest
Minute 7 – 1 Squat @ 88% - 220#
Minute 8 – Rest
Minute 9 – 2 Squats @ 81% - 205#
Minute 10 – Rest
Minute 11 – 1 Squat @ 91% - 230# - last rep was TOUGH
Minutes 12 – 15, rest and preparation for Power Cleans.
Power Cleans
Minute 15 – 3 Power Cleans @ 73% - 150#
Minute 16 – 2 Power Cleans @ 76% - 155#
Minute 17 – 1 Power Clean @ 79% - 160#
Minute 18 – 3 Power Cleans @ 75% - 155#
Minute 19 – 2 Power Cleans @ 78% - 160#
Minute 20 – 1 Power Clean @ 81% - 165#
Minute 21 – 3 Power Cleans @ 77% - 160#
Minute 22 – 2 Power Cleans @ 80% - 165#
Minute 23 – 1 Power Cleans @ 83% - 170#
Pretty messy today, not getting full pull, Most did not feel great.
WOD
“Chase the Rabbit 1” - 1 round + 5 - felt like crap, rowed pretty strong though
In a 5:00 Window…
750m Row “Buy-In”
Time Remaining, AMRAP:
9 Hang Squat Cleans 95#
25 Double-Unders
… Rest 5:00 …
“Chase the Rabbit 2” - 2 rounds + 4 - felt better, but dubs were a mess
In a 5:00 Window…
500m Row “Buy-In”
Time Remaining, AMRAP:
6 Hang Squat Cleans 115#
25 Double-Unders
… Rest 5:00 …
“Chase the Rabbit 3” - 4 rounds + 1 - that sucked.
In a 5:00 Window…
250m Row “Buy-In”
Time Remaining, AMRAP:
3 Hang Squat Cleans 135#
25 Double-Unders
Messed up right elbow putting weights away, sharp pain.

Wednesday - Feeling drained, right elbow messed up. HRV low. Coach 5,6.
3 min row, Followed warmup mobilization and empty bar activation
3 min plank
Banded knee extensions
Alternating EMOM x 12 (4 Rounds):
Minute 1 – 25 Banded Pull-Aparts - red band
Minute 2 – 15 GHD Sit-Ups
Minute 3 – 5-10 Glute Ham Raises
Cryo. Sushi

Thursday - Coach 6,7. Rest

Friday - Coach 5,6. Tired. Did some warmup work. Then rest. Cryo on way downtown
GoRuck Mogadishu Mile - 2100 start. Tough one, lots of PT, Busted up my ankle/top of foot.
Started off with punishment for gear violation. Stair climbs, 2 accents/decents in 6? min, we missed the time. Given another chance, 10 min, barely made it. Then we headed out to first mission point. Started raining lightly but felt pretty good. As we arrived at the park, pulled gloves off to fix bag straps or something, dropped a glove, didn't run back for it... big mistake. Left behind sign of presence, could be found by enemy, our reward was 50 under water squats in a nasty pond. Then 30 overhead presses with ruck. Took on a TON of water, started to shiver a bit.

Saturday -

Sunday - 

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