Monday, November 28, 2016

Post Thanks Back to the Grind

Monday - Followed warmup plus bbell snatch warmup
Prep - EMOM x 5 (empty x2, 65#x2, 75x1) - Pull + Power Snatch + OHS + Snatch Balance
Snatch
1 Set of 3 – 60% - 95
1 Set of 3 – 70% - 115
1 Set of 2 – 75% - 120
4 Sets of 2 – 80% - 130# - lifts felt good, third pull was on
Muscle-ups (5 sets of 5 Kip Swings) - towel between feet, work on shoulder active!
Alternating On the Minute x 10 (5 Rounds):
Odd Minutes – 2 Pausing Overhead Squats @ 70% of 1RM Snatch - 115#
Even Minutes – 2-5 Ring Muscle-Ups (transition drills)
WOD - “Probatio”
AMRAP 5:00 – Max Burpee Box Jump Overs 24″ - 50
Rest 5:00
AMRAP 4:00 – Max 10 Meter Shuttles (every 10 meters counts as 1 repetition) - 60
Rest 4:00
AMRAP 3:00 – Max Power Cleans 155# - 23
Rest 3:00
AMRAP 2:00 – Wallballs 20 - 45
Rest 2:00
AMRAP 1:00 –  Pull-Ups - 22
Burpees started too fast but tried to stay moving. Could have gone faster on run, sprinted for a bit wasnt smart. Cleans went better than expected, legs were tired. Wallballs 15,10,xxxx. Pullups did some butterfly! started with 5?
Cryo 100 situps

Tuesday - In early, meeting, followed warmup
Alternating On the Minute x 12
Odd Minutes – 10-8-6-4-2-1 Deadlift - 185, 225, 255, 275, 315, 335#
Even Minutes – 40 Double-Unders - all but last 2 sets unbroken, 38+2,39+1
ROW CONDITIONING
5 Rounds of the following, resting 2:00 between:
Row 200 Meters @ 2K Pace + 7 Seconds - 1:56
Row 200 Meters @ 2K Pace - 3 Seconds - 1:46
Row 200 Meters @ 2K Pace - 1:49 - Hit all paces, just barely
On the Minute x 12
Minute 1 – 30 seconds for Max Strict Toes to Bar
Minute 2 – 30 seconds for Max Superman Rocks
Minute 3 – 30 seconds for Max Hallow Rocks
Minute 4 – 30 seconds for Max Band Pull-Aparts
Cryo, 100 situps

Wednesday - Coach 5,6. Tired, slow warmup
HSPU strict - On the Minute x 12: 1 ab mat
Minute 1 – 40% of Max Set - 4
Minute 2 – 35% of Max Set - 3
Minute 3 – 35% of Max Set - 2
Minute 4 – Rest
WOD - “Silverback” Part 1 – AMRAP 5:
21 Back Squats 135#
15 Back Squats 185#
9 Back Squats 225#
Time Remaining, Max Back Squats 275#
45 reps - finish 225, would not have gotten 275.... yikes
Rest 5:00
“Silverback” Part 2 – AMRAP 5:
21 Push Press 115# 105
15 Push Press 135# 125
9 Push Press 155# 145
Time Remaining, Max Push Press 185#
36 reps - had to break up too much, failed attempt at 145... yuck
Rest 5:00
“Silverback” Part 3 – AMRAP 5:
21 Hang Power Cleans 115#
15 Hang Power Cleans 135#
9 Hang Power Cleans 155#
Time Remaining, Max Hang Power Cleans 185#
42 reps - could not cycle, needs work, 6 reps at 155 were ugly
BULLETPROOFING
3 Supersets:
10 Strict Pull-Ups
20 Second Ring Support Hold
30 Overhead Arm Cirlces (light load) 5#s
Rest 1-2 Minutes
Little bit of Handstand practice against wall

Thursday - Coach 6. RomWod before. No show 7am, so
Bench - 6x5@155#
Cryo, 100 situps

Friday - Coach 5,6. Followed warm up.
Positioning Primer: 5 Sets of 3 Snatch Grip Sotts Press - 45x2, 55, 60, 65#
5 Sets of the following:
2 Muscle Snatches + 2 Snatch Balances + 1 High Hang Pausing Snatches
Set #1 – Empty Barbell
Set #2 – 30% of 1RM Snatch - 55
Set #3 – 35% of 1RM Snatch - 65
Set #4 – 40% of 1RM Snatch - 70
Set #5 – 45% of 1RM Snatch - 75
e90 sec x 7 1 Power Snatch + 1 Squat Snatch
1 - 80#, 2 - 95#, 3 - 105#, 4 - 115#, 5 - 125#, 6 - 135#, 7 - 145#
WOD - Barbara (Time)
5 Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
32:38 - butterfly were crap, only get 2 or so, tried a couple each round, then switch to kip. Broke push ups randomly, pushed through sits and squats. Bashed elbow dropping from pull up rnd 2, swollen.
Post - SHOUDLER RECOVERY
3 Sets of 10 Rotator Retractions
3 Sets of 10 Plate Front Raises
3 Sets of 20 Banded Pull-Aparts
Cryo, mexican, 245 situps total

Saturday - Santa Dash 5k, easy run. 100 situps.

Sunday - Rest day, RomWod, 100 situps

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