Wednesday, November 02, 2016

Deer stand is up

Monday - Followed warmup. Lifters on.
On the Minute – Squat Snatch
Minute 0 – 1 Squat Snatch @ 75% - 120
Minute 1 – 1 Squat Snatch @ 78% - 125
Minute 2 – 1 Squat Snatch @ 81% - 130
Minute 3 – 1 Squat Snatch @ 78% - 125
Minute 4 – 1 Squat Snatch @ 81% - 130
Minute 5 – 1 Squat Snatch @ 84% - 135
Minute 6 – 1 Squat Snatch @ 81% - 130
Minute 7 – 1 Squat Snatch @ 84% - 135
Minute 8 – 1 Squat Snatch @ 87% - 140
Minute 9 – Rest
Minute 10 – 1 Squat Snatch @ 84% - 135
Minute 11 – 1 Squat Snatch @ 87% - 140
Minute 12 – 1 Squat Snatch @ 90% - 145
Minute 13 – Rest
Minute 14 – 1 Squat Snatch @ 90-94% - 150
Minute 15 – Rest
Minute 16 – 1 Squat Snatch @ 90-98% - 155 - just missed it but everything felt good on it
Decided to go again @ 160# - hit it, new PR!
Snatch Grip Deadlift - On the 2:00  5 x 3 @ 105% - 3x170, 2x175#
"HEARTBREAK KID" (AT THE 40:00)
3 Rounds:
10 Front Squats 165#
20 Chest to Bar Pull-Ups - only did 15
50 Double-Unders
10:45 - was worried about the front squat, but did first 2 sets unbroken, last set 7+3. Tried to stay with atleast 2 - 3 reps.
** - at store, tweaked back WTF. low back in some good pain.
Cryo, tylenol, aspercream, ice.

Tuesday - Back was still really sore, stayed home today.... Sucks.. felt better late afternoon. 100 situps. Cryo. curls.

Wednesday - Coach 5,6. warmup, partial
JERK BALANCE
3 Sets of 3 – Empty Barbell - couple tall jerks too, they feel good.
3 Sets of 3 – Light Load 95#
SPLIT JERK
On the 0:00 – 2 Pausing* Reps @ 70% - 145
On the 1:30 – 2 Pausing* Reps @ 70% - 145
On the 3:00 – 2 Reps @ 80% - 165
On the 4:30 – 2 Reps @ 80% - 165
On the 6:00 – 1 Rep @ 85% - 175
On the 7:00 – 1 Rep @ 90% - 185
On the 8:00 – 1 Rep @ 90% - 185
On the 9:00 – 1 Rep @ 90% - 185
On the 11:00 – 2 Pausing* Reps @ 70% - 145
On the 12:30 – 2 Pausing* Reps @ 70% - 145
None of these felt good... pain in subscap, no solid lock out, just off
2k Row - 7:19.3

4 Rounds:
30 Seconds Max Strict Ring Dips
Rest 30 Seconds
30 Seconds Max Ring Rows (elevate feet on box as desired)
Rest 30 Seconds
10,10; 9,10; 10,9; 9,10.
Cryo. 100 situps

Thursday - Coach 6, no show 7. Tricep pull downs - 3x10, curls 2x10, 120 situps

Friday - Coach 5,6. Basic warmup
WOD - Open 13.4 - AMRAP in 7 minutes of:
3 Clean and Jerk  #135
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
67 reps, 7 reps in round of 15.
Snatch Hang High Pull 3x5 -
Set #1 – 40% - 65
Set #2 – 45% - 75
Set #3 – 50% - 80
Muscle Snatch - 3x3 - 50% - 80#, last set at 85#
Power Snatch - 5x2
Set #1 – 55% - 85
Set #2 – 60% - 95
Set #3 – 65% - 105
Set #4 – 70% - 115
Set #5 – 70-75% - 125 a little heavy, but decided to go on. Did singles - 1@130, 1@135, attempted 145 but left it out front and failed. 30 and 35 felt great though, full pulls.
Xtras - 3 supersets 20 GHD + 20 Hip Extensions.
Cryo. 90 situps

Saturday - Short time.
Hang Clean With a Running Clock:
0:00 – 4:00: Build to a Heavy 3-Rep Hang Squat Clean  185#
4:00 – 7:00: Build to a Heavy 2-Rep Hang Squat Clean 195#
7:00 – 10:00: Build to a Heavy 1-Rep Hang Squat Clean 205#
Clean Pulls - 3x3 - 235#
WOD - "JAMBALAYA"
15 Calorie Row
3 Rounds of “Cindy” – 5 Pull-Ups, 10 Pushups, 15 Air Squats
30 Calorie Row
3 Rounds of “Big Nate” – 4 Ring Muscle-Ups, 8 Handstand Pushups, 16 KBS 70#
30 Calorie Row
3 Rounds of “Cindy” – 5 Pull-Ups, 10 Pushups, 15 Air Squats
15 Calorie Row
17:55 - rough one to push through, mental push.
Helped out at Uncharted for Back the Badges
Jordan fighting tonight.

Sunday - Rest day. Not feeling great. Left knee/top of calf sharp pain. Made up situps 170.

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