Monday, December 12, 2016

Just looking for a title

Monday - late night, tired. Most of warmup.
Snatch primer - 1 Pause Overhead Squat + 2 Snatch Balance - 40%, 45%, 50%, 55%, 60%
empty, 65, 75, 85, 95, 115 (heavier than 60%....)
Snatch - every 90 sec - 2x60%, 2x70%, 2x75%, 1x80%, 4x1@85%
2x95#, 2x115#, 2x120#, 1x130#, 4x1x135#- felt ok, hitting a little low, better 3rd pull
WOD - "KILLINGTON"
4 Rounds:
5 Ring Muscle-Ups - 5 burpee chest 2 bar
10 Squat Snatches 95#
15 Box Jump Overs 24″
11:28 - very steady pace, all singles, lungs were burning.
Conditioning - Wall Balls Unbroken - 21, 18, 16, 12, 9, 6, 3 - 4:25
Cryo, 100 situps

Tuesday - pretty good warmup, left pec twitching, irritating.
Power Clean
On the 0:00 – 3 Reps @ 50% of 1RM Clean - 110
On the 1:00 – 3 Reps @ 55% of 1RM Clean - 120
On the 2:00 – 2 Reps @ 60% of 1RM Clean - 130
On the 3:00 – 2 Reps @ 65% of 1RM Clean - 140
On the 4:00 – 1 Rep @ 70% of 1RM Clean - 150
On the 5:00 – Rest
On the 6:00 – 1 Rep @ 75% of 1RM Clean - 160
On the 7:00 – 1 Rep @ 80% of 1RM Clean - 170
Minutes 8, 9, and 10… worked up 185, 190, 195# - form not great, starfished feet.
WOD - Chainsaw” Part #1- DID THIS BACKWARDS, PC FIRST, THEN AIRBIKE
AMRAP 3:
15 Calorie Bike (12 Assault)
15 Power Cleans 95#
Rest 3:00
“Chainsaw” Part #2
AMRAP 3:
12 Calorie Bike (9 Assault)
12 Power Cleans 115#
Rest 3:00
“Chainsaw” Part #3
AMRAP 3:
9 Calorie Bike (6 Assault)
9 Power Cleans 135#
2 rounds, 1 round + 19 reps (7 pc), 2 rounds + 6 reps.
WOD 2 - Alternating EMOM x 14
Even Minutes – Row 15 Calories
Odd Minutes – 30 Seconds for Max Reps Kipping HSPU
12, 10, 10, 9, 9, 9, 9 = 68 reps.
Cryo, 100 situps

Wednesday - Coach 5,6. Short warmup?
Pause (2 sec) Front Squat On the Minute x 10
Set #1 – 2 Reps @ 50% - 135#
Set #2 – 2 Reps @ 55% - 145#
Set #3 – 2 Reps @ 60% - 155#
Set #4 – 1 Rep @ 65% - 165#
Set #5 – 1 Rep @ 70% - 185# went a little heavy
Sets 6-10 - 205#, 215#, 225#, 230#, 240# Good heavy pause, hard drive up
WOD - "FIRE ALARM" (AT THE 20:00)
3 Rounds of “Bergeron Beep Test”
50 Calorie Row
3 Rounds of “Bergeron Beep Test”
50 Calorie Row
3 Rounds of “Bergeron Beep Test”
1 Round of “Bergeron Beep Test” = 7 Thrusters (75/55), 7 Pull-Ups, 7 Burpees
17:32 - Holy Shit that sucked! Had Aaron pushing me on last round, kept me moving, wanted to stop, couldn't breathe. Attempted butterfly to start but only 3-4, so kipped.
Post - 200 Double unders - smallest number of sets.... yeah, Nope...
9 sets 53-80-xx-103-122-131-150-180-200 - a mess, calves on fire, arms out of whack.
100 situps

Thursday - Coach 6,7. 200 situps.

Friday - Coach 5,6. Good warmup.. little slow/chatty
WOD - Open 16.4
13-Minute AMRAP:
55 Deadlifts, 225#
55 Wall-Ball Shots, 20#
55 Calorie Row
55 Handstand Push-ups
195 reps. 30 HSPU.... but watched the video, only did 51 deadlift... SUCKS! DL=11, 11 singles, 8 singles, 5 singles, 4 cycle +1, 5 singles, 4 cycle + 1, 1. WB 15, 10, 8, 5, 6, 6, 5. HSPU = 10, 8, 6, 4, 2.
Had 2 min or more for hspu. row went pretty well. Could definitely do better.
Minutes 0:00 – 5:00: 5 rounds I think
5-10 Strict Ring Dips
10 GHD Sit-Ups
Minutes 5:00 – 10:00: 4 rounds
10 Deficit Pushups – Stack 1-2 plates for hands and feet to add 3-5″ to your pushup depth. 2x45
15 AbMat Sit-Ups
Minutes 10:00 – 15:00: 3 rounds, green band
20 Banded Good Mornings
20 Hallow Rocks
Good cool down mobility, bulletproof shoulders mobility.
170 situps so far. Nasty weather, really slick. No cryo, no mexican, at home margaritas

Saturday - Freezing cold and icy out. Late night. Actually felt tired, stayed in bed late, last minute decision to stay home. Classes canceled, nobody at gym. 150 situps?

Sunday - Rest day. 200 situps.

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