Monday, December 26, 2016

Feliz Navidad and New Year

Monday - Coach 5,6,7. row plus most of warmup.
Kipping HSPU Test - 6 Rounds:
30 Seconds Max Kipping Handstand Pushups
30 Seconds Rest
13, 10, 10, 10, 7, 6 - 3 more than last time. Had extra time first couple rounds, last 2 rounds were bad
Double Under test - 2 min max dubs - 158 - way worse than last time, tripping, forearms and shoulders were pumped bad
WOD - Elizabeth
21-15-9
Clean, 135#
Ring Dips
9:01 - squat cleans had the quads on fire.
Row conditioning - 3 rounds
200m @ 2:01 (2k + 12)
200m @ 1:46 (2k - 3)
200m @ 2:01
200m @ 1:49 (2k)
Rest 2:00
Cryo, 50 situps

Tuesday - Full warmup
Chest-To-Bar Pull-ups - 41 total, started with 7 unb, felt good
1:30/rest 1:00 - 22
1:00/rest :30 - 12
:30 - 7
WOD - MISTLETOES
3 Rounds:
Row 500 Meters
12 Push Jerks 135#
15 Toes to Bar
13:23 - stayed 1:59 - 2:00 on row, jerks 8+4, 6+6, 8+4 sucked. T2b 2 breaks, 5+5+5, first and third round had some hanging singles at end.
POST - 50 Hip Extensions, 1:00 L-Sit (Accumulate)
35 Hip Extensions, :40s L-Sit (Accumulate)
20 Hip Extensions, :20s L-Sit
Worse than expected, hip ext lit it up.
Cryo - 100 situps

Wednesday - Coach 5,6. Borrowed pre and bcaa, full warmup, workout alone
WOD - Christmas Threes” Part #1 – In a 3:00 Window…
75 Double-Under Buy-In, followed by AMRAP:
15 Deadlifts 185#
15 Bar-Facing Burpees
Rest 3:00
“Christmas Threes” Part #2 – In a 3:00 Window…
75 Double-Under Buy-In, followed by AMRAP:
10 Deadlifts 225#
10 Bar-Facing Burpees
Rest 3:00
“Christmas Threes” Part #3 – In a 3:00 Window…
75 Double-Under Buy-In, followed by AMRAP:
5 Deadlifts 275#
5 Bar-Facing Burpees
1 + 15 first round; 1+ 13 2nd rnd; 2 + 5 3rd rnd - dl were heavy, broke 2nd set on 185 and 225 once. 275 were unbroken. All dubs were unbroken.
POST - 3 Rounds - 6 BB Rows + 12 RDL - 135#
WOD2 - EMOM x 12:
Odd Minutes – 15 Calorie Assault Bike
Even Minutes – Max Wallballs
HORRIBLE - 16, 10, 10, 10, 10, 10. Missed 2 cals on rnd 5, 1 cal on rnd 6... SUCKAGE.

Thursday - Coach 6,7. Mobility 100 situps, Cryo

Friday - No Coaching!! Decent warmup, shoulders didnt feel fully warm...
Strict Handstand Pushups - 5 w/ ab mat. Felt ok, but could not get a single legit strict.
Front Squat  waves - Wave #1
On the 0:00: 5 Reps @ 65% of 1RM - 160
On the 1:30: 3 Reps @ 70% of 1RM - 180
On the 3:00: 1 Rep @ 75% of 1RM - 190
Wave #2
On the 4:30: 5 Reps @ 65% of 1RM - 160
On the 6:00: 3 Reps @ 70% of 1RM - 180
On the 7:30: 1 Rep @ 80% of 1RM - 205#
Wave #3
On the 9:00: 5 Reps @ 65% of 1RM - 160
On the 10:30: 3 Reps @ 70% of 1RM - 185 (felt fine)
On the 12:00: 1 Rep @ 85% of 1RM - 215# - felt good for all lifts, worked on elbows/chest up
Pausing Clean Deadlift + Power Clean - 7x2 - 95, 115, 135, 155, 165, 175# - these were HORRIBLE, bout broke my wrist, starfished, just bad, 180# felt much better, setup was better, stronger pull, still went wide feet.
WOD - CANNON FODDER
4 Rounds of a 3:00 Window…
7 Power Cleans 155#
14 Assault Bike Cals
Max Calorie Row in Time Remaining
Rest 1:00 between rounds
29, 23, 21, 20 - Singles on all PC, ass bike was killer, pulled steady on rower
Cryo, 50 situps

Saturday - Shorted the warmup, talking too much. gave a couple half hearted attempts at muscle ups.
Ring Dips - 1:30/1:00 rest+1:00/:30rest+:30 = 27, 14, 8. started with 14 strict, kipped the rest
Bar over Burpees - 2:00/:30rest + 1:00/:30rest + :30 = 36, 17, 12. beat last test by 5 reps (could have had an extra on middle round.)
WOD - DASHER"
800 Meter Row
30 Kettlebell Swings 70#
30 Pull-Ups
Directly into…
2 Rounds:
20 Calorie Ass Bike
30 Box Jumps 24"
30 Wallballs 20#
Directly into…
800 Meter Row
30 Kettlebell Swings 70#
30 Pull-Ups
27:43 - NASTY. 3x10 on kb, 10,8,7,5 pullups. 6x5 last set pullups. 3x10 wall balls, steady jumps.
Took a long time to get ready for wod, had to go 1 at a time, I went last... started 32:00 finished 59:43

Sunday - Rest, Xover, programming, dinner and drinks, late night.

No comments: