Monday, November 21, 2016

Cold is here comes Thanksgiving!

Monday - rushed the warmup a little.
Snatch -
1 Set of 3 – 50% - 85#
1 Set of 3 – 60% - 95#
1 Set of 3 – 70% - 115#
3 Sets of 4 – 75% - 120#, last set at 125#. These felt great, fast through middle, snappy overhead
Snatch Deadlift - 5x2 @ 185#, did most more of snatch pull, heavy, but got through it
Muscle Ups Drills - banded transitions - awesome, purple bands
WOD - Nasty Girls
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135#
7:44 - not bad, took time with the transitions to do them right.
Post WOD - 10 min AMRAP
odd - 15 Kb swings 53#
even - Max TTB in :40 sec - did 10,11,10,10,10.... not unbroken though...
Cryo

Tuesday - In early, most of wamrup, wod with em
WOD - “Nasty Women” Part 1:
AMRAP 4:
21 Thrusters (95), 21 Pull-Ups
15 Thrusters (95), 15 Pull-Ups
9 Thruster (95), 9 Pull-Ups
Rest 4:00
“Nasty Women” Part 2:
AMRAP 4:
21 Deadlifts (225), 21 Handstand Pushups
15 Deadlifts (225), 15 Handstand Pushups
9 Deadlifts (225), 9 Handstand Pushups
Rest 4:00
“Nasty Women” Part 3:
AMRAP 4:
Clean and Jerks (135)
Fran - 65 reps (21+21+15+8). Came out with 14 thrusters, should have stuck with 11. pull ups were not smooth, started too big also.
Diane - 57 reps (21+21+15) - almost shit myself on deads. 11+10, then 10 hspu and died...
Grace - 21 reps - mental struggle, trying to get back on bar... ready to die.
Row Conditioning - 1:49 2k pace
1000 Meters @ 1:52 - only able to keep 1:54
Rest 30 Seconds
250 Meters @ 1:44
Rest 90 Seconds
750 Meters @ 1:52 - even worse hit 1:56
Rest 30 Seconds
250 Meters @ 1:44 - only 1:46
Rest 90 Seconds
500 Meters @ 1:52 - got it
Rest 30 Seconds
250 Meters @ 1:44... 3055 m total... this absolutely sucked!
L Sit - accumulate 2 min - 4 sets of 30 sec, knees bent alternating putting 1 out, each break did 15 hip extensions
cryo, 100+ situps

Wednesday - Coach 5,6. warmup off work
Handstand Push-ups EMOM x 12 - STRICT HSPU - 1 ab mat 3,2,1,rest x 3
Stamina Squat EMOM x 12 - Odd Front Squat@155, Even Back Squat@155 - quads are gonna be lit
Alternating EMOM x 12:
Minute 1 – 40 Double-Unders
Minute 2 – :40s Max Barbell Facing Burpees - 13, 11, 12, 12, 12, 14 all but 2nd set dubs unbroken
3 Supersets, resting 90 seconds between sets:
15 Plate Front Raises
15 Rotator Retractions
30 20 Banded Pull-Aparts
Went to Cahokia Mounds, no cryo 100 situps

Thursday - Coach Thanksgiving WOD. did romwod, 175 situps

Friday - Coach 5,6. mix up warmup
Power Snatch - 3 Position high, mid low every 90 seconds
1 set 80#
1 set 90#
3 sets 95# felt light and quick
WOD - Twenty Two
AMRAP 22:
22 Wallballs
22 Power Snatches 75#
22 Box Jumps 24″
22 Push Presses 75#
22 Calorie Row
3 rounds + 12 reps - tough one! 22 suicide a day is too many.
Post Wod - Minutes 0:00 – 5:00: 4 rounds
1 Wall Walk
3 Pausing Strict Pull-Ups
Minutes 5:00 – 10:00: 3 rounds, rotating
10 Second Ring Support Hold
5-10 Horizontal Ring Rows
Minutes 10:00 – 15:00: 4 rounds
10 Second L-Sit off PU Bar
3 Inchworms
no cryo, rushed to indoor game, 100 situps

Saturday - Early start 0600. Most of warmup
Clean Pull + High Hang Squat Clean + Hang Squat Clean
Set #1 – 30% - 80
Set #2 – 40% - 90
Set #3 – 50% - 110
Set #4 – 50% - 110
Set #5 – 50% - 110
Clean + Hang Clean (squat)
Set #1 – 60% - 130
Set #2 – 65% - 145
Set #3 – 70% - 150
Set #4 – 73% - 155
Set #5 – 76% - 165
Work to heavy - 175, 185, 195# - not horrible, struggle out of bottom, didnt finish pull, elbows low
Gymnnastics-
12 CTB Pull-Ups, 12 Toes to Bar, 12 Pull-Ups
9 CTB Pull-Ups, 9 Toes to Bar, 9 Pull-Ups
6 CTB Pull-Ups, 6 Toes to Bar, 6 Pull-Ups
Every break 20 dubs. Did 30 first set, then 20 between mvements. First 12 c2b stayed on bar, but not smooth unbroken. Last set did 6 t2b into 2 pull ups... sucked. 9:39.
WOD - Jerry
For Time:
1-Mile Run
2k Row
1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
25:10 - 8:07 first mile, 7:47 row 1:56 pace, 7:37 last mile.
Cryo 100 situps

Sunday - Rest. 150 situps

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