Monday, December 05, 2016

December's gettin cold

Monday - good warmup
On the Minute x 5 - 2xempty, 2x65, 1x75
Snatch Pull + Hang Power Snatch + Snatch Balance + High Hang Squat Snatch
Snatch -
1 Set of 3 – 60% - 95#
1 Set of 3 – 70% - 115#
1 Set of 3 – 75% - 120#
3 Sets of 3 – 80% - 130# - did 4 sets, felt good.
Muscle Up - 5x3 towel kip swing. 3x3 swing ring pulls - not getting pull to hips feel or turnover
Banded Ring MU transition drill - 3x8 left shoulder was painful
WOD - CRISS CROSS
AMRAP 15:
30 Double-Unders
15 Power Cleans 115#
30 Double-Unders
15 Toes to Bar
3 rounds + 88 - sets of 5 on pc and t2b
Cryo, 100 situps

Tuesday - Warm up, little sore
Pause Overhead Squat - 5x2 3 sec pause - Every 90 Seconds:
On the 0:00, Set #1 – 60% of 1RM Snatch - 95#
On the 1:30, Set #2 – 70% of 1RM Snatch - 115#
On the 3:00, Set #3 – 80% of 1RM Snatch - 135# (5 over)
On the 4:30, Set #4 – 90% of 1RM Snatch - 145#
On the 6:00, Set #5 – 95% of 1RM Snatch - 155#
WOD - “Freedom Sauce” Part 1
With a 3:00 Clock:
21 Overhead Squats 95#
21 Lateral Burpees over Rower
Max Calorie Row - 15 cals, unbroken ohs, little fast, tired
Rest 3:00
“Freedom Sauce” Part 2
With a 3:00 Clock:
18 Overhead Squats 115#
18 Lateral Burpees over Rower
Max Calorie Row - 14 cals, unbroken, little break in burpees
Rest 3:00
“Freedom Sauce” Part 3
With a 3:00 Clock:
15 Overhead Squats 135#
15 Lateral Burpees over Rower
Max Calorie Row - 0 cals, dropped last rep, could not snatch back up, took too long, angry!
Rest 3:00
“Freedom Sauce” Part 4
With a 3:00 Clock:
12 Overhead Squats 155#
12 Lateral Burpees over Rower
Max Calorie Row - 5 cals, SPENT! Had to take from rack, only got 6 reps, failed 7 twice, dropped to 135, snatched and finished. Frustrating wod.
POST - 20:00 Capacity Row
Every 4:00 – Complete 15 GHD Sit-Ups + 15 Hip Extensions - 3578m, stopped at 16, 10:44, 5:45? Thought I did 4 rounds of GHD?
Cryo. Meeting with Chris/Courtney on gym.

Wednesday - Coach 5,6. Jump rope warmup with both classes. Then short warmup
Handstand Push-ups Strict - On the Minute x 12:
Minute 1 – 45% of Max Set
Minute 2 – 35% of Max Set
Minute 3 – 35% of Max Set
Minute 4 – Rest
Was going for 4,3,2... failed first round of 3.. Second round did 30# seated db press 9,8,7.
Chest-To-Bar Pull-ups - Max attempt - 12. made 9 kipping, then finished 2+1
Alternating On the Minute x 14
Odd Minutes – 8 Romanian Deadlifts - 155# felt good
Even Minutes – 8-7-6-5-4-3-2 Push Presses - 100, 110, 120, 135, 145, 155, 165# - PR 2 rep
Alternating EMOM x 14:
Odd Minutes – 15 Wallballs 20# - all unbroken
Even Minutes – 5 Hang Power Cleans - 105, 115, 125, 135, 140, 145, 155# - cycled until 145?? good
RECOVERY
5:00 Air Squat Hold - went for 6:30 instead...
Cryo.

Thursday - Coach 6, cancel 7. 200 situps. Partial romwod

Friday - Coach 5,6. Warmup.
WOD - "NINJA TURTLES"
AMRAP 15:
90 Double-Unders
70 Calorie Row
50 Barbell Facing Burpees
30 Power Cleans 135#
1 round + 95 (dubs + 5 cals). First round dubs unbroken, second not so much.
STRICT GYMNASTICS
Minutes 0:00 – 5:00: 4 - 5 rounds
7 Strict Ring Dips (band if less 5 straight)
7 Horizontal Ring Rows
Minutes 5:00 – 10:00: 4 rounds
10 Second Ring Support Hold
10 GHD Sit-Ups
Minutes 10:00 – 15:00: 1x60#, 2x30#, 1x35#kb
10 Bent Over Dumbbell Rows each arm (moderate load)
15 Hallow Rocks
Post - Shoulder bulletproofing
Cryo. Screwed up right ankle leaving gym. From dubs? ugh. 100 situps

Saturday - Shoulders a little sore. Most of warmup. Wearing Bowtie. Felt good
Jerk Balance - 2x3 empty, 2x3 85#
Tall Jerks - 3x3 empty, 2x3 85#
Split Jerk - EMOM
3@105
2@125
2@145
1@155
1@165
Worked up - 175, 185, 195, 205# - felt easy and solid! Attempted 215.. no, then 210.... no. DAMN!
Alternating EMOM x 10:
Even Minutes – 30 Seconds: Max Reps Bar Muscle-Ups - Singles, trying to get a double
Odd Minutes – 3 Front Squats - 165, 175, 185, 195, 205 or 215...
WOD - "SHAKE AND BAKE"
4 Rounds:
1:00 Kettlebell Swings 53#
1:00 Toes to Bar
1:00 Thrusters 95#
1:00 Rest


Sunday - Rest day, partial RomWod, 100 situps

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