Monday, October 10, 2016

Its the Rebel Yell

Monday - Followed warmup
Alternating OTM x 8 Minutes:
Even Minutes – 1 Snatch Grip Push Press + 1 Pausing OHS (2s in bottom) + 1 Snatch Balance
Odd Minutes – 2 Tall Snatches (empty barbell)
Snatch
Minute 1 – 1 Squat Snatches @ 74% - 120
Minute 2 – 1 Squat Snatches @ 77% - 125
Minute 3 – 1 Squat Snatch @ 80% - 130
Minute 4 – Rest
Minute 5 – 1 Squat Snatches @ 77% - 125
Minute 6 – 1 Squat Snatches @ 80% - 130
Minute 7 – 1 Squat Snatch @ 83% - 135
Minute 8 – Rest
Minute 9 – 1 Squat Snatches @ 80% - 130
Minute 10 – 1 Squat Snatches @ 83% - 135
Minute 11 – 1 Squat Snatch @ 86% - 140
Minute 12 – Rest
Minute 13 – 1 Squat Snatches @ 83% - 135
Minute 14 – 1 Squat Snatches @ 86% - 140
Minute 15 – 1 Squat Snatch @ 89% - 145# - felt quick and strong overhead, felt like going for a max
Rest until 25min
WOD - “Ivory”
42 Calorie Row
21 Squat Snatches 95
30 Calorie Row
15 Squat Snatches 95
18 Calorie Row
9 Squat Snatches 95
12:32 - the row was actually recovery time. Snatches killed my quads, 5,5,6,5 singles, 4,4,3,4 singles, 3,3,3singles.
Bar over Burpees - 50 for time - 3:27, could have gone faster, steady paced, sped up last 10-15. Wasn't as taxing on lungs, but legs were just shot.
Cryo. 100 situps

Tuesday - Parasymp was elevated, not feeling energy, Followed warmup
Split Jerk (1 Pausing Split + 1 Split Jerk 60%)
From the 0:00 – 5:00:
1 Pausing Split Jerk + 1 Split Jerk 60% - 135, went about every min as warmup, felt heavy
Split Jerk - From the 5:00 – 10:00:
1 Split Jerk “On the Minute”
Rep 1 – 70% - 145
Rep 2 – 75% - 155
Rep 3 – 80% - 160
Rep 4 – 84% - 165
Rep 5 – 88% - 170
Split Jerk (5 min builld to Heavy Split Jerk) - went no where. Hit 175, and 180? ugly. Attempted 185 3 times, plenty of rest, could not get shoulders in place to lock out, felt like shit.
Power Clean (6x1 various) - Starting on the 20:00…
20:00 – 22:00 – Every 20 Seconds x 6: 1 Power Clean (73%) - 140
22:00 – 23:00 – Rest
23:00 – 27:00 – Every 40 Seconds x 6: 1 Power Clean (78%) - 150
27:00 – 28:00 – Rest
28:00 – 34:00 – Every 60 Seconds x 6: 1 Power Clean (83%) - 160
WOD - “Powder Keg 1”
In a 5:00 Window…
600 Meter Run
1 Round of 5 Pull-Ups
10 Pushups
15 Air Squats
Time remaining, AMRAP Power Clean and Jerks 115#
11 reps
Rest 5:00

“Powder Keg 2”
In a 5:00 Window…
400 Meter Run
2 Rounds of 5 Pull-Ups
10 Pushups
15 Air Squats
Time remaining, AMRAP Power Clean and Jerks 135#
9 reps
Rest 5:00

“Powder Keg 3”
In a 5:00 Window…
200 Meter Run
3 Rounds of 5 Pull-Ups
10 Pushups
15 Air Squats
Time remaining, AMRAP Power Clean and Jerks 155#
6 reps, slow.
Had at least 1:30 each round for cleans.
Cryo. 120 sit ups

Wednesday - Coach 5,6. Followed warmup, voodoo floss elbows, knee and shoulder. Left shoulder/scap in some pain from yesterday. Right quad charlie horse spot
Front Squat (5 – 3 – 2 – 1 – 2 – 3 – 5)
On the 0:00 – 5 Reps @ 78% - 195
On the 1:30 – 3 Reps @ 84% - 210
On the 3:00 – 2 Reps @ 90% - 225
On the 4:30 – 1 Rep @ 96% - 240#
On the 6:00 – 2 Reps @ 90% - 225
On the 7:30 – 3 Reps @ 84% - 210
On the 9:00 – 5 Reps @ 78% - 195
WOD - "FULL CIRCLE" (AT THE 20:00)
1,500 Meter Row
150 Double-Unders
50 GHD Sit-Ups
150 Double-Unders
1,500 Meter Row
21:16 - dubs were broken up a lot, but felt ok. Rows:
4 Rounds:
8 Romanian Deadlifts (35% 1RM Deadlift)
Max Effort Strict HSPU
Rest 2:00 between rounds
For Quality:
3 Sets of 15 - 1 round 5#, 2 rounds 2.5# plates
Rotator Retractions
3 Sets of 15
“V” Front Raises
3 Sets of 2520
Band Pull-Aparts
Cryo. 140 situps

Thursday - Coach 6,7. RomWod and mobility. Shoulder still very sore, elbows acting up.

Friday - Coach 5,6. Followed warmup, couple times. Barbell warmup
"POGEY BAIT" (0:00 - 8:00)
Ascending Ladder for 8 Minutes:
3 Power Snatches 95#
3 Kipping HSPU
6 Power Snatches 95#
6 Kipping HSPU
9 Power Snatches 95#
9 Kipping HSPU
Continue to add 3 repetitions
4 rounds + 23 (8 hspu after 15 snatch). Quads were burning on snatch, shoulder on hspu. Shoulders gave first.
Sotts Press - 7x3 - 2@bar, 2@55, 2@65, 1@75#
Snatch Grip Deadlift - 2" deficit - 145# 6x2
Row Conditioning for Calories - compare to 10/3
Minute 1 – 50 On / 10 Off
Minute 2 – 40 On / 20 Off
Minute 3 – 30 On / 30 Off
Minute 4 – 20 On / 40 Off
Minute 5 – 10 On / 50 Off
Minute 6 – 20 On / 40 Off
Minute 7 – 30 On / 30 Off
Minute 8 – 40 On / 20 Off
Minute 9 – 50 On / 10 Off
110 Cals total.
Cryo. 100? situps

Saturday - good warmup
SQUAT CLEAN (0:00 - 15:00)
With a running clock:
0:00 – 1 Squat Clean @ 76% 155
1:00 – 1 Squat Clean @ 79%  160
2:00 – 1 Squat Clean @ 82% 170
3:00 – Rest
4:00 – 1 Squat Clean @ 79% 160
5:00 – 1 Squat Clean @ 82% 170
6:00 – 1 Squat Clean @ 85% 175
7:00 – Rest
8:00 – 15:00 – Take 7 Minutes to build to a Heavy Squat Clean
185, 195, 205, 215# New PR. Attempted 220 multiple times. pulled to chest wouldnt drop under.
PAUSE FRONT SQUAT (18:00 - 30:00) Every 2:00…
On the 18:00 – 3 Reps at 68% - 170
On the 20:00 – 1 Rep at 73% - 185
On the 22:00 – 3 Reps at 68% - 175
On the 24:00 – 1 Rep at 75% - 190
On the 26:00 – 3 Reps at 68% - 175
On the 28:00 – 1 Rep at 77% - 195
Totally forgot to do the pause.....BS!
Ring Dips
AMRAP 1:30 - 30
Rest 1:00
AMRAP 1:00 – 14
Rest :30
AMRAP :30 - 8
WOD - "TRAP DOOR"
30 Chest to Bar Pull-Ups
400 Meter Run
15 Squat Cleans 115#
800 Meter Row
15 Squat Cleans 115#
400 Meter Run
30 Chest to Bar Pull-Ups
17:22 - c2b went to singles quick.
100 situps.
Then did a couple rounds of row-golf - 4 or 5 rounds of 100m.
Festivus then tournament.

Sunday - Tournament all day, minor stretching.

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