Monday, November 14, 2016

Cold outside, makes cold bar inside....

Monday - Followed full warmup, left shoulder pain, rolled scap
Snatch - 1x3 60% - 95#, 1x3 70% - 115#, 3x3 75% - 125# - first 2 felt off, last set was on, in hips and snappy!
Snatch grip Deadlift - 5x2 - 175# little nag in left mid back
Ring Dips - gave a couple half attempts at ring muscle ups, then just defaulted to dips
1:30 - 23
Rest 1:00
1:00 - 12
Rest :30
:30 - 8
43 total - not as good as last time, shoulder sore
WOD - 7 UP
10 Rounds:
7 Sumo-Deadlift High Pulls
7 Front Squats
7 Push Jerks
Rx – 95# - 12:36, i think. Quad burn caught up with me. some trouble with overhead.
Cryo, 120 situps

Tuesday - Helped Sierra out with CF Total. mini warmup
HSPU - 1 max effort attempt strict. Used 1 ab mat - 5 reps.
Double Unders - AMRAP 2 min - 173 (122 unbroken)
WOD - “Lead Foot” Part 1 - 66 reps (12 c2bar... lot slower than expected.)
AMRAP 4:
27 Calorie Row
27 Burpees
27 CTB Pull-Ups
Rest 4:00
“Lead Foot” Part 2 - 64 reps (1+1 cal ugh)
AMRAP 4:
21 Calorie Row
21 Burpees
21 Toes to Bar
Rest 4:00
“Lead Foot” Part 3 - 72 reps (1+27 better pace, still had to break up pull ups more than want to)
AMRAP 4:
15 Calorie Row
15 Burpees
15 Pull-Ups
Post - 2 Supersets*, resting 2-3 minutes between:
15 GHD Sit-Ups
20 Empty Bar Good Mornings
25 AbMat Sit-Ups
30 Hip Extensions
130 situps, cryo

Wednesday - Coach 5,6. Demoed pull ups, bmu, t2b. mixed up the warmup, but got most in.
Clean Complex From Hell - 6x1 - every 5 min (Unbroken Complex)
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
65, 85, 105, 125, 135, 140#. Probably could have done 145 just as easy. Bringing bar down from overhead was worst part, legs were burning last set of squats.
Row Conditioning -

5 min @ 2k+10sec - 1:59 - 1277m 1:59.0
rest 2:30
4 min @ 2k+7sec - 1:56 - 1034m 1:56.0
rest 2min
3 min @ 2k+4sec - 1:54 - 790m 1:53.9
rest 1:30
2 min @ 2k pace - 1:49 - 553m 1:48.4
rest 1min
1 min @ 2k - 3sec - 1:46 - 289m 1:43.8
4005m on rower (counts rest too) 3943m actual total.

Thursday - Coach 6, no 7. Power Cleaned 185 cold to replace bar for shana back squat.
RomWod. Cryo. 175 situps

Friday - Coach 5,6. feeling stiff. Did most of warmup.
Chest-2-Bar test - 1:30 on/1:00 rest, 1:00 on/:30 rest, :30 on. - 21, 15, 9 = 45 total started with 5 that felt great, each round ended up with singles.... bah
Bar Facing Burpees test - 2:00 on/:30 rest, 1:00 on/:30 rest, :30 on - 33, 16, 11 = 60 can really feel the wall, pace goes to shit.
WOD - "SMOOTH CRIMINAL"
AMRAP 15:
60 Double-Unders
30 Wallballs
15 Deadlifts 245#
3 rounds + 57 dubs. Went unbroke first 2 rounds dubs. 3x10 on all wb. 3x5 deads.
Cryo, 100 sit ups. Mexican

Saturday - Early soccer match, rushed at gym. most of warmup
HSPU - 6 rounds 30 sec on 30 sec off - 53 total, 13, 10, x,x,x,x
Hang Clean and Jerks - 2 reps
Set #1 – 60% - 125
Set #2 – 65% - 135
Set #3 – 70% - 145
Set #4 – 70% - 145
Set #5 – 70% - 145
10 min work to heavy - 155, 165. didnt attempt 175....
WOD - “Adderall Part 1”
Minutes 0-10 (10 Min Window):
Row 1600 Meters. In time remaining, Max Clean and Jerks 135#
Minutes 10-13: Rest
17 reps - plenty of time, just didn't push the lifts enough
“Adderall Part 2”
Minutes 13-20 (7 Min Window):
Row 800 Meters. In time remaining, Max Power Snatches 115#
Minutes 20-23: Rest
23 - felt ok about these
“Adderall Part 3”
Minutes 23-27 (4 Min Window)
Row 400 Meters. In time remaining, Max Thrusters 95#
29 - 10,10,8,1.... ugh
Freezing windy soccer match. Mexican again!

Sunday - Rest 100 situps, romwod, more soccer and tacos for lunch.

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