Tuesday, September 13, 2016

Post 9/11 march

Monday - Waaaaayyyy too sore to do much today. Even standing is painful on the feet. Did not expect this, need to get back to running. Did RomWod and Cryo.

Tuesday - Still less than 100, but decided to go in and do something!
Skin the Cats - 10 - 1,3,3,3.
Toes to Bar - 4x10 - got rough at the end, only made 8+2 last round.
WOD
AMRAP 9:
 9 Kettlebell Swings 53#
 9 Burpees
 9 Kettlebell Swings 53#
 9 Box Jumps 24"
5 rounds even. Legs were heavy and slow, lungs were no help.
GHD situps - 40,30,20 superset with
Back Exts - 25# plate - 20, 15, 10
Also did some 150# keg holds (bear hug style) - these did not last long, nor were they fun.
CryoFreeze

Wednesday - Coach 5,6. Dodgeball warmup, barbell warmup
Front Rack Sots Press 5x3 - 4x3@75#, 1x3@95#
Tall Jerk 5x3 75% of jerk - more like just a split jerk, 145#
Power Clean 1,1,1,1,1,1,1 95+% - 145, 155, 175, 185, 195 (2 or 3 misses), 200# after 2 tries, PR!
Back Squat 7x1 90% - 265# youch
Handstand Push-ups (Strict HSPU for depth 6x3)
WOD
Chimera
AMRAP in 7 min
21 Box jumps 24"
15 push ups 'hands off deck'
4 bar muscle ups, drop to 9 t2b when Bar Mus get dicey
2 min rest then
AMRAP in 4 min
10 db thrusters (45/30#)
30 double unders
2 rounds + 32 reps, then 3 round + 6 reps. Got all of the bmu, only had 30# db, but they sucked.

Thursday -
5x5 Nordic Hamstring curl or glute ham raises.
Superset with 5x5 ring push up with reach
Bench Press - 6x8 @ 135#
Curls - 2x10 30#
2x30sec weighted plank holds
Cryo

Friday - Coach 5,6. voodoo warm, quick barbell warmup
Single Arm KB Press x3 + OHS x3 5 sets - 35#kb easy warmup
Snatch Balance 4x3 75% of snatch - 115# easy work
Back Squat 1,1,1,1,1,1,1 work up to 95+% - 135, 225, 255, 275, 295 failed, 285 failed... 280# 3x1
Handstand Push-ups (Test max depth) - 4x3, then 1 STRICT HSPU!!!, attempted with 10# plates, no.
WOD
10 squat clean thrusters 135#
40' single arm db oh lunge 45/30#
800m run
8 squat clean thrusters
40' DB OH lunge
400m run
6 squat clean thrusters
40' OH lunge
200m run
Only used 125# and did 6,5,4 thrusters, 30# db. 12:01. Left knee had sharp pain
Cryo

Saturday - Early solo sesh, Y first XC meet. 3 min air bike, track warmup
4x6 Strict weighted ring dips - 20#vest
Test Max Set of kipping toes to bar - first set blah 6, then 11, then 9. Get to 10 and it is a huge struggle to get the next one.
Pistols 5 sets of 6-9 weighted pistols - 25# kb 5x5
OH barbell walk 30' out and back, 4 sets +5% - 185# once
Rope Climb (EMOM 4- 1 legless rope climb + max climbs in 40s)
WOD - "Ryu and Ken"
With a parnter, one person working at a time, in 18 minutes:
2000m row
Then max rounds in the remaining time:
32 American kb swings (53/35)
24 burpees over partner in an elbow plank hold
16 chest to bar while parnter hangs on pull up bar
Indy version (+): In 10 minutes - 1000m row, max rounds of 16 kb, 12 burpees, 8 c2b
2 + 13. Tough to push hard.

Sunday - Easy off day. 3.1 mile run, pushed middle mile. 9:30, 7:34, 8:04.  8:20 avg

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