Monday, November 07, 2016

Testing lift week, starts off with disappointment

Monday - Knee feeling a little better, but sharp pain on standing from bottom. Did full warmup
Snatch - on the minute
Minute 0 – 1 Snatch @ 75% - 120
Minute 1 – 1 Snatch @ 78% - 125
Minute 2 – 1 Snatch @ 81% - 130
Minute 3 – Rest
Minute 4 – 1 Snatch @ 78% - 125
Minute 5 – 1 Snatch @ 81% - 130
Minute 6 – 1 Snatch @ 84% - 135
Minute 7 – Rest
Minute 8 – 1 Snatch @ 81% - 135 - didn't drop
Minute 9 – 1 Snatch @ 84% - 140 (fail??)
Minute 10 – 1 Snatch @ 87% - 145
Minute 11 – Rest
Minutes 12 – 24 – Max - 150 felt heavy, failed 155 couple times before hitting, attempted 160 multiple, then 165 once, then back to 160 still missed.. disappointed.
WOD - THE GOOD LIFE
3 Rounds:
500 Meter Row
12 Burpees
21 Box Jumps 24″
11:23 - pretty easy wod, stayed steady, could have pushed faster just no drive after snatch fails.
Post wod stretching
Cryo, 120 situps

Tuesday - Knee is still painful, pressure on top seems to alleviate, scap sore also.  Full warmup
Minute 1 – 3 Pausing Reps @ 40% - 105
Minute 2 – 3 Reps @ 50% - 125
Minute 3 – 3 Reps @ 55% - 135
Minute 4 – 2 Reps @ 60% - 155
Minute 5 – 1 Rep @ 70%  - 175
Work to Max - 185, 205, 225, 235, 245, 255# New PR. Attempted 260 but failed.
WOD
“Bouncy House” Part 1
In a 4:00 Window…
3 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Front Squats 95#
Time remaining, Max Calorie Bike - 17 cal
Rest 4:00
“Bouncy House” Part 2
In a 4:00 Window…
2 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Front Squats 135#
Time remaining, Max Calorie Bike - 8 cal
Rest 4:00
“Bouncy House” Part 3
In a 4:00 Window…
1 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Front Squats 155#
Time remaining, Max Calorie Bike - 26 cal (so close to 27)
51 total reps. Middle round was the worst, had to break 2 times in cleans. Last round cleans 3,3,2,1.
20 post situps. Plus stretching.
Cryo, 100 situps

Wednesday - Coach 5,6. Slow warmup, little stiff, knee and scap sticking around.
Jerk Balance - 3x3 empty, 3x3 95# - solid press to ceiling felt better on scap
Tall Jerks - 3x3 empty, 1x2 95# too heavy, 2x3 75# much better
Split Jerk - On the 0:00 – 2 Pausing* Reps @ 60% - 125
On the 1:30 – 2 Pausing* Reps @ 70% - 145
On the 3:00 – 2 Reps @ 74% - 150
On the 4:00 – 1 Rep @ 77% - 160
On the 5:00 – 1 Rep @ 80% - 165
15 min work to max - 175, 185, 195, 200, missed once, 205 missed 3 times, then hit. ties PR
WOD - "20/20"
AMRAP 20:
5 Bar Muscle-Ups Chest2Bar
10 Hand-Release Pushups
15 Air Squats
20 Calorie Row
8 rounds even. steady pacing. had to do c2b 3/2 after round 4?
Post - 3 Supersets:
10 Good Mornings - used empty bar
20 GHD Sit-Ups
25 Hip Extensions
30 Second L-Sit Hold (bend knees as needed)
Cryo + SUSHI! 100 situps

Thursday - Coach 6,7. 175 situps. RomWod

Friday - Coach 5,6. Plyo push ups with class. Most of the warmup... going slow.
Snatch Grip Sots Press 5x3 - bar, 3x75, 1x95 and a fail at 95.
Snatch Balance 5x3 (do not exceed 75% of your OHS) - 95, 115, 4x135#
High Hang Snatch w/ pause - 1@95, 5@115#.
WOD - TOOTSIE ROLL
Row 1,000 Meters - 3:44
Directly into…
21 – 15 – 9:
Overhead Squat 95#
Kettlebell Swings 70#
9:26 - KB were a struggle. OHS were unbroken.
Post Row Conditioning
10 min EMOM
1 - 12 cal
2 - 12 cal
3 - 12 cal
4 - rest
5 - 12 cal
6 - 12 cal
7 - 12 cal
8 - rest
9 - 16 cal
10 - 20 cal..
Cryo, 100 pull ups. Cryo again in evening on way to Wod With Warriors
Evening WOD - Armistice
11 minute AMRAP
11- Power Cleans
11- Burpees Over the Bar
19- Deadlifts
18- Pull-Ups
RX-135 - 3 rounds + 25. Pull ups went right away. then got a blood blister on right hand.

Saturday - Feeling it today not fully recovered. Hand is torn up.
CLEAN PRIMER - 4 Sets
1 Clean Pull + 1 High Hang Squat Clean + 1 Hang Squat Clean - 95, 105, 115, 125#
JERK PRIMER - 4 Sets
1 Jerk Balance + 1 Jerk Drive + 1 Pausing Split Jerk - 95, 105, 115, 125#
Clean and Jerk -
Minute 1 – 2 + 1 @ 50% - 115
Minute 2 – 2 + 1 @ 60% - 125
Minute 3 – 1 CJ @ 65% - 135
Minute 4 – 1 CJ @ 68% - 140
Minute 5 – 1 CJ @ 71% - 145
Minute 6 – 1 CJ @ 74% - 150
Build to heavy 1 rep - 155, 165, 175, 185 - jerk out front. Went for 190 failed clean, failed 185.. done
WOD - “Milky Way” Part 1
AMRAP 10:
25 Double-Unders
10 Power Cleans 95#
25 Double-Unders
10 Thrusters 95#
4+25. Dubs and thrusters were unbroked, clean unb 1st round, then 5+5 or 6+4.
Rest 2 min
5 min AMRAP Bar Facing Burpees - 61 reps.
Cryo. 100 situps

Sunday - REST. 120 situps Original Pancake House!

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