Monday, December 19, 2016

F&*# its cold!

Monday - Good warmup, little sluggish.
Snatch Grip Sotts Press - 5x3 - 45, 65, 75, 85, 95
Primer - 2 Muscle Snatch + 2 Snatch Balance + 1 High Hang Snatch - 45, 55, 65, 75, 85, 95?
Snatch Waves - On the 0.00 – 3 Reps @ 60% of 1RM - 95
On the 1:00 – 2 Reps @ 65% of 1RM - 105
On the 2.00 – 1 Rep @ 70% of 1RM - 115
On the 3.00 – Rest
On the 4.00 – 3 Reps @ 65% of 1RM - 115
On the 5.00 – 2 Reps @ 70% of 1RM - 120
On the 6:00 – 1 Rep @ 75% of 1RM - 125
On the 7:00 – Rest
On the 8:00 – 1 Rep @ 80% of 1RM - 130
On the 9:00 – 1 Rep @ 80% of 1RM - 130
On the 10:00 – 1 Rep @ 80% of 1RM - 130 - Couple were good, but lots of nasty ones, not on today
WOD - SNOWSTORM
4 Rounds:
21 Wallballs 20#
18 Hang Power Snatches 75#
15 Burpees
12 CTB Pull-Ups
20:35 - Sucked wind BAD. wall balls - unb, 11,10. HPS - 14+4, 9+6+3, 6+6+6. Started with 6 c2b, then most were sets of 4,3,2.
Cryo, 100 situp, late game

Tuesday - Early in, short warmup + talking
Pause Back Squats - 10x2 150# (last 4 @ 155#) focus on power out of hole
WOD - Nutcracker – Part #1
AMRAP 3: - 5 rounds + 2 reps felt decent
3 Power Cleans
3 Front Squats
3 Push Jerks
Rx – 115#
Rest 3:00
“Nutcracker” – Part #2
AMRAP 3: - 3 rounds + 4 - not great at all
3 Power Cleans
3 Front Squats
3 Push Jerks
Rx – 135#
Rest 3:00
“Nutcracker” – Part #3
AMRAP 3: 2 rounds + 8 - missed goal of 3 rounds by 1 push jerk. 2nd round was all over the place
3 Power Cleans
3 Front Squats
3 Push Jerks
Rx – 155#
Cryo. First day Crossover Symmetry Shoulder rehab. 100 situps

Wednesday - Coach 5,6. Full warmup
Muscle-ups (Accumulate 30 Banded Strict Muscle-Ups) - purple bands 3x10
HSPU - Not happening today, sucks. Did 2x5 w/ 2 abmats. 2x4 10#+abmat
WOD - FULL CIRCLE
1,500 Meter Row
100 Double-Unders
30 Calorie Assault Bike 50 GHD Situps
100 Double-Unders
1,500 Meter Row
18:09 - easy 2min pace, dubs were ok, 2nd set 4 or 5 breaks, GHD 20+5+15+10, pushed some on last row trying to get under 18..
Crossover Symmetry 100 situps

Thursday - Coach 6,7. 100 25# weighted situps. Another 100 situps. cryo. Met with Joe D. Yo salsa

Friday - Freakin hangover from hell! Coach 5,6. Barely living, not feeling workout
100 Cal on Air bike - 9:00
Bench - 8@135#, 5@155#, 3@175#, 2@185#, 1@195#, 1@205# new PR
Superset each round with 5 strict pullups.
Crossover Symmetry, Cryo, 50 situps

Saturday - Extra warmup then lots of talking and waiting.  1 mile air bike
WOD - 12 Days of Christmas
1 Squat Clean BW
2 Deadlifts BW
3 Burpees
4 Pull Ups
5 Wall Balls
6 Box Jumps
7 KB Swings 70
8 Jumping Ring Dips
9 Push Ups
10 Sit Ups
11 KB Good Mornings
12 Front Squats BW
19:36 - Used 160# (should have gone 165) Felt good through all movements. Couple cleans got out of shape, attempted butterfly, most were junk, unbroken on push ups, situps, kb swings, good morns, broke front squats 6+6. Lots of cookies

Sunday - Christmas. 50 situp. Lots of food.

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