Monday, September 19, 2016

New World Order

Monday - NEW Bergeron programming, Barbell Ninja. Followed warmup sort of. floss arm and knee, 2x250 row, barbell warmup
Snatch - EMOM
3@105
2@110
1@115
rest
3@110
2@115
1@120
rest
3@115
2@120
1@125
rest
Overhead Squat - 3x1 @ 100# 10 sec pause in bottom
WOD - Nostalgia
With a 15:00 Minute Cap…
50 Double-Unders
15 Barbell-Facing Burpees
15 Snatches 95#
50 Double-Unders
15 Barbell-Facing Burpees
12 Snatches 115#
50 Double-Unders
15 Barbell-Facing Burpees
9 Snatches 135#
50 Double-Unders
15 Barbell-Facing Burpees
Max Snatches 155#
276 reps. 45 dubs in the 155 round.
Cryo

Tuesday - Followed Berg warmup
Minute 1 – 3 Power Cleans @ 70% - 145
Minute 2 – 2 Power Cleans @ 73% - 155
Minute 3 – 1 Power Clean @ 76% - 160
Minute 4 – 3 Power Cleans @ 72% - 150
Minute 5 – 2 Power Cleans @ 75% - 155
Minute 6 – 1 Power Clean @ 78% - 165
Minute 7 – 3 Power Cleans @ 74% - 155
Minute 8 – 2 Power Cleans @ 77% - 160
Minute 9 – 1 Power Cleans @ 80% - 170
Worked on staying tall, getting to hips, full extension. Felt good.
Rest until the 15:00 (6 Minutes)
Front Squat (6 – 1 – 4 – 1 – 2 – 1)
Minute 15 – 6 Squats @ 70% - 175
Minute 16 – Rest
Minute 17 – 1 Squat @ 80% - 200
Minute 18 – Rest
Minute 19 – 4 Squats @ 73% - 185
Minute 20 – Rest
Minute 21 – 1 Squat @ 83% - 210
Minute 22 – Rest
Minute 23 – 2 Squats @ 76% - 190
Minute 24 – Rest
Minute 25 – 1 Squat @ 86% - 215
Rest 10:00 - Squats felt strong today!
WOD - Base Drop
Base Drop 1 – AMRAP 5:
21 Calorie Row
21 Deadlifts 95#
– Rest 5:00 –
Base Drop 2 – AMRAP 5:
15 Calorie Row
15 Front Squats 95#
– Rest 5:00 –
Base Drop 3 – AMRAP 5:
9 Calorie Row
9 Thrusters 95#
2+17, 2+21, 3+6
Tough wod to move fast, always felt like I was trying to catch my breath and feel my legs.
Cryo, then CBW lunch.

Wednesday - Coach 5,6. followed warmup quick
WOD - Open Benchmark Test
AMRAP 20:
50 Wallballs 20#
50 Double-Unders
40 Box Jumps 24″
40 Toes-to-Bar
30 Chest-to-Bar Pull-Ups
30 Barbell Facing Burpees
20 Cleans 145#
20 Jerks 145#
10 Snatches 145#
10 Muscle-Ups
270 reps - 10 jerks done. 5+5 on the jerks. was spent.
Split Jerk - 2 pause + 1 sj - 140#, felt good

Thursday - Coach 6,7. 1 mile easy run
3 Supersets, resting 2:00 between:
15 Second GHD Sit-Up Hold (parallel) + 15 GHD Sit-Ups
30 Second Hip Extension Hold (parallel) + 30 Hip Extensions
Holy shaky legs.....
Cryo

Friday - Coach 5,6 Good full warmup
WOD - BOULDERDASH (Time)
21 Overhead Squats, 21 Handstand Pushups, 500 Meter Row
15 Overhead Squats, 15 Handstand Pushups, 500 Meter Row
9 Overhead Squats, 9 Handstand Pushups, 500 Meter Row
Rx – 115#
15:29 - OHS=21, 9+6, 7+2 (messed up had to drop), hspu were pretty much singles
Power Snatch (Every 2 min 5 sets @ 70%) 3@100, 2@105#
Pausing Snatch Deadlift (knee) + Snatch High Pull + Hang Power Snatch (knee) + Power Snatch
Good complex, worked on hips and punching bar up.
Bar Muscle Ups - 1,1,1,3,2,3!!!! Attepted 2 the first 3 rounds but failed, then strung 3 together! Then strung 2 + a fail, then finished with 3 more strung! Felt good except for chicken wing!
Cryo and massage!!

Saturday - Followed quick warmup.
Alternating OTM x 14: Odd – 1 Sqt Clean+ Front Squat, Even - 2 Split Jerks - 135, 145, 155, 165, 175, 185, 190# - Cleans felt good, failed the last split jerk. Right bicep is jacked
WOD - Kettlebells4Kids.org
AMRAP 9:
9 Kettlebell Swings 53#
9 Burpees
9 Kettlebell Swings 53#
9 Box Jumps 24″
5 rounds + 5 reps. More than last time, chasing Em, this SUCKED!
EMOM x 12:
Odd Minutes – 30 Double-Unders
Even Minutes – 30 Seconds Max Calorie Row
72 cals (started late on first round) - 1100 meters.
Cryo and Pizza.

Sunday - Rest, stretch and yard work.

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