Monday, October 24, 2016

Walking Freaking Dead Returns, Suck My Nuts

Monday - Followed warmup
On the Minute – Squat Snatch
Minute 1 – 1 Squat Snatch @ 74% - 120
Minute 2 – 1 Squat Snatch @ 77% - 125
Minute 3 – 1 Squat Snatch @ 80% - 130
Minute 4 – 1 Squat Snatch @ 77% - 125
Minute 5 – 1 Squat Snatch @ 80% - 130
Minute 6 – 1 Squat Snatch @ 83% - 135
Minute 7 – 1 Squat Snatch @ 80% - 130
Minute 8 – 1 Squat Snatch @ 83% - 135
Minute 9 – 1 Squat Snatch @ 86% - 140
Minute 10 – 1 Squat Snatch @ 83% - 135
Minute 11 – 1 Squat Snatch @ 86% - 140
Minute 12 – 1 Squat Snatch @ 89% - 145 - ugly!
Went for 150 and 155# after, just missed both, felt good but 3rd pull was off,
Snatch Grip Deadlift (On the 2:00 x 3, 3 x 3 @ 90%) - 155#
"WAYSIDE" (30:00 - 50:00)
4 Rounds:
1:00 Max Calorie Row
1:00 Max Kettlebell Swings 70#
1:00 Barbell Facing Burpees
1:00 Rest
3 x 10 tricep pull downs blue band + 10 curls 30#
30 situps, 100 situps. Cryo

Tuesday - 3 rounds cindy, followed warmup
FRONT SQUAT (0:00 - 12:00) - Every 2:00 x 6 Sets:
Set #1 – 3 Reps @ 80% - 200
Set #2 – 1 Rep @ 85% - 215
Set #3 – 3 Reps @ 80% - 200
Set #4 – 1 Rep @ 88% - 220
Set #5 – 3 Reps @ 80% - 200
Set #6 – 1 Rep @ 91% - 230
Hang Clean High Pull 50% of clean - OTM - 3x3
Power Clean - Every 90 secods x 6 Sets:
Set #1 – 3 Reps @ 70% - 150
Set #2 – 1 Rep @ 75% - 160
Set #3 – 3 Reps @ 70% - 155
Set #4 – 1 Rep @ 77% - 165
Set #5 – 3 Reps @ 70% - 155
Set #6 – 1 Rep @ 81% - 175
Deadlift (Take 4:00 to build to a Heavy Set of 5) - 225, 275, 325# PR
Deadlift (Take 4:00 to build to a Heavy Set of 3) - attempted 355, 345, got 335# rough!
Deadlift (Take 4:00 to build to a Heavy Set of 1) - 335#, attempted 355, 345 failed both.
Alternating “On the Minute” x 12:
Minute 3 – 30-50 Double-Unders - 50, 46, 26+10, 25+25
Minute 1 – 10 Romanian Deadlifts (35% of today’s heavy single) - 120#
Minute 2 – 10-20 GHD Sit-Ups - 20 all sets
Row cooldown pace - 10 mins, 2301m.
Cryo. 30 more situps (110 total)

Wednesday - Coach 5,6. followed warmup
Jerk Drives 3x3 EMOM
Set #1 – 50% - 100
Set #2 – 60% - 120
Set #3 – 70% - 140
Set #4 – 80% - 160
Set #5 – 90% - 180
Set #6 – 100% - 200#
Tall Jerk - EMOM 6 - 3@empty, 3@25% - 75#
Split Jerk
On the 90 Second:
Set #1 – 3 Reps @ 70% - 140
Set #2 – 2 Reps @ 75% - 150
On the Minute:
Set #3 – 1 Rep @ 80% - 160
Set #4 – 1 Rep @ 83% - 165
Set #5 – 1 Rep @ 86% - 170
Set #6 – 1 Rep @ 89% - 180
Set #7 – 1 Rep @ 91% - 185# - didn't feel bad at all
Set #8 – 3 Reps @ 70% - 140
WOD - "GUTS AND GLORY"
15 - 10 - 5
Assault Bike Cals
Thrusters - 95#

15 – 12 – 9
Row for Calories
Hang Squat Cleans - 95#

12 – 9 – 6:
Barbell Facing Burpees
Overhead Squats - 95#
15:22 - pushed hard, thrusters felt easy, bike and row were ok, cleans sucked..
Cryo.

Thursday - Coach 6,7. 3x 10 tricep band pull downs + 10 curls 30#. 110 situps

Friday - Coach 5,6. Followed most of warmup.
WOD - "NUNCHUCKS"
AMRAP 18:
4 Bar Muscle-Ups
8 Power Snatches 95#
16 Box Jumps 24″
5 rounds + 2. Tore in round 3, got tape and wraps. Did snatch touch n go, good hips.
Behind the Neck Push Jerk -every 90sec 5x3
Set #1 – 60% - 95
Set #2 – 65% - 105
Set #3 – 70% - 110
Set #4 – 70-75% - 120
Set #5 – 70-75% - 120#
3 Position Power Snatch - every 90 sec
Set #1 – 50% - 80
Set #2 – 55% - 90
Set #3 – 60% - 95
Set #4 – 60% - 95
Set #5 – 60-65% - 115#
4 Supersets:
2 Strict Pausing CTB Pull-Up (2s Pause at the top) - purple or green band, still sucked
4 Strict Pull-Ups
10 Handstand Pushups
Cryo. Mexican. 100 sit ups

Saturday - Coached 8,9
Clean and Jerk (E90sec 3 position 3x3, then C&J 4x2, then heavy )
A) Primer – 3-Position Squat Clean + Split Jerk - Every 1:30 x 3 Sets
Set #1 – 50% - 105
Set #2 – 55% - 115
Set #3 – 60% - 125
B) Every 1:30 x 4 – 2 Clean and Jerks
Set #1 – 65% - 135
Set #2 – 70% - 145
Set #3 – 75% - 155
Rest 1:00 - C) Take 10:00 to build to a Heavy CJ for the day.
175, 185, 195, 200, 205# new PR, felt good too, had more.
Work to 5 rep Back Squat - 135, 185, 225, 245, 265 failed.
WOD
"BURNT TOAST" (AT THE 40:00)
6 Rounds:
1:00 – Row for Max Calories
1:00 – Wallballs 20#
1:00 – Double-Unders
1:00 – Rest
19,20,20,20,19,19 row; 15,15,15,15,15,15 wb; 65,65,55,50,46,55 du = 117, 90, 336 = 543 total
Cryo. Winery. 100 situps.

Sunday - Went for easy 3 mile run, felt good to move. then rest 100 situps

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