Monday, October 17, 2016

Coutdown to Barbell for Boobs

Monday -
Pause Overhead Squat (0:00 - 10:00) 1 Second Pause in the Bottom, Percentages of 1RM Snatch
On the 0:00 – 50% - 85#
On the 1:00 – 60% - 95#
On the 2:00 – 70% - 115#
On the 3:00 – 80% - 130
On the 4:00 – 85% - 135
On the 5:00 – 90% - 145
On the 6:30 – 95% – 150
On the 8:00 – 100% - 160
On the 9:30 – 105% - 170# (dropped first try in bottom... bleh)
Snatch Balance (12:00 - 19:00) Every90sec - 5x3 @95#
On the Minute – Power Snatch + Squat Snatch
On the 20:00 – 50% - 85
On the 21:00 – 55% - 95
On the 22:00 – 60% - 95
Rest 1:00
On the 24:00 – 55% - 95
On the 25:00 – 60% - 105
On the 26:00 – 65% - 105
Rest 1:00
On the 28:00 – 70% - 115
On the 29:00 – 70% - 115
On the 30:00 – 70% - 115
Did not feel fast today. felt rushed, not getting into hip. couple had good full extension/
WOD - "THE HEIST" (ON THE 40:00)
3 Rounds:
21 Calorie Row
15 Barbell Facing Burpees
9 Power Snatches 115#
12:16 - row wasn't that bad, burpees could have been faster, but arms were tired. Snatches were horrible. hitting way low on thighs, press outs, horrible overhead, just a mess...
POST Rehab - 3 Supersets:
10 Plate Front Raises 2.5#
25 Banded Pull-Aparts - red
Cryo, 100 situps

Tuesday - Followed warmup, waited for A and J...
Hang Clean High Pull 5x5 - stayed at 95#, forgot to go up
Set 1 – 40%
Set 2 – 40%
Set 3 – 50%
Set 4 – 50%
Set 5 – 50%
1 Hang Power Clean + 1 Power Clean (60%) - EMOM 10 - 135#
Had to go home for work. Then came back to finish
WOD
“Sergeant Savage #1” - 1 round + 11reps. Shldnt have dropped bar 2nd set thrusters, didnt see clock
In a 5 Minute Window:
150 Double-Under “Buy-It-Now”. - 117 unbroken, finished in 2 min
Time remaining, AMRAP:
12 Thrusters 95#
12 CTB Pull-Ups

Rest 5:00

“Sergeant Savage #2” - 2 rounds even.
In a 5 Minute Window:
100 Double-Under “Pre-pay”. 87 unbroken
Time remaining, AMRAP:
9 Thrusters 115#
12 TTB

Rest 5:00

“Sergeant Savage #3” - 2 rounds + 4 reps, broke in 3's, rough, pullups in 6,6
In a 5 Minute Window:
50 Double-Under “Late-Fee”.
Time remaining, AMRAP:
6 Thrusters 135#
12 Pull-Ups
Front Squat - 5x1 2 sec pause @ 150#, 5x1 regular 150, 160, 175, 190, 200#
Cryo and Normatec. 140-150 situps

Wednesday - Coach 5,6. Followed warmup
Jerk Balance (2x 3x3 - 1- Empty, 2 - <50 -="" 1x3="" 3x3="" 75="" 95="" empty="" felt="" light="" p="" solid="">Tall Jerk (2x 3x3 - 1-Empty, 2-<50 -="" 3x3="" 75="" bar="" empty="" felt="" light="" p="" quick="" under="">Split Jerk
On the 0:00 – 1 Push Jerk + 1 Split Jerk (50%) - 95#
On the 1:30 – 1 Push Jerk + 1 Split Jerk (55%) - 105#
On the 3:00 – 1 Push Jerk + 1 Split Jerk (60%) - 115#
On the 4:30 – 1 Push Jerk + 1 Split Jerk (65%) - 125#
On the 6:00 – 1 Split Jerk (70%)- 135#
On the 7:00 – 1 Split Jerk (70%) - these felt horrible, didn't feel like lock out or position over head
On the 8:00 – 1 Split Jerk (70%) - left shoulder was restricting punch out
"GUN RUN" (AT THE 15:00)
800 Meter Row
27 Deadlifts
54 AbMat Sit-Ups
600 Meter Row
21 Deadlifts
42 AbMat Sit-Ups
400 Meter Row
15 Deadlifts
30 AbMat Sit-Ups
200 Meter Row
9 Deadlifts
18 AbMat Sit-Ups
Rx – 185
16:26
Thursday - Rest. L angiogram. 100 situps, ass muscles on fire from dl

Friday - Coach 5,6. Glutes sore, tired, slow. Followed warmup, elbow wraps
"SALSA VERDE" (0:00 - 15:00)
AMRAP 15:
5 Ring Muscle-Ups - subbed 5 burpee chest to bar
10 Power Cleans 135#
25 Wallballs 20#
4 rounds + 12 reps. sucking wind. broke up all but burpees, singles on  all cleans.
Hang Snatch High Pull - 3x5 - 65, 75, 85#. (Did high hang....)
Hang Muscle Snatch - 3x3 - 65, 75, 85#
Hang Snatch - 5x2 - 75, 95, 105. Then did singles 115, 125, 135. Attempted 145 twice, failed.
100 singles.
Cryo. 100 situps

Saturday - followed warmup.
Clean and Jerk (3-POSITION Every 1:30 x 6 sets)
Every 1:30 x 6 Sets
On the 0:00 – 60% - 125
On the 1:30 – 65% - 135
On the 3:00 – 70% - 145
On the 4:30 – 70% - 145
On the 6:00 – 70% - 145
On the 7:30 – 70-75% - 155
Metcon (Time)
"CEMENT MIXER" (20:00 - 41:00)
Every 3:00 for 7 Sets:
400 Meter Run
12 Toes-to-Bar - got 12 first round, then 10 each after
Did about 134 burpees in here..... then back to
3 Rounds:
1:00 Max Kipping Handstand Pushups
:30s Rest
1:00 Max Double-Unders
:30s Rest
Then did 166 more burpees to get to 300 total.
Cryo, 45 sit ups

Sunday - Rest. 155 situps. 30 situps

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