Monday, January 09, 2017

Coming together

Monday - Most of the warmup....
5 x Snatch DL + 2 Hang High Pull + 2 PS - 45, 65, 75, 75, 85, 85 something like that, worked fast punch under.
POWER SNATCH + BAR MU
On The Minute x 12
Even Minutes – Power Snatch (3-3-2-2-1-1) - 95, 95, 115, 115, 125, 135#
Odd Minutes – Max Reps in 30s of Bar Muscle-Ups - 2,3,4,1,2,2 - had 3 unbrk!
OHS - 10 min to find heavy 3 rep - 135, 155, 175, 185# PR
WOD - YELLOW TAIL
15 – 12 – 9:
CTB Pull-Ups
Power Snatch 95#
Directly into…
15 – 12 – 9:
Box Jump Overs 24"
Overhead Squats 95#
11:43 - ctb went to single, sucks. ps 8+7, 6+6?, 5+4. ohs went unbroken.
Cryo, Xover

Tuesday - Early morning, meetings. Full warmup
Clean Pulls - 5x2
80% - 175#
90% - 195#
100% - 215#
105% - 225#
110% - 235#
WOD - Good Vibrations
5 Rounds for Max Reps:
1:00 – Row for Calories
1:00 – Power Cleans 135#
1:00 – Barbell Facing Burpees
1:00 – Rest
213 Reps - 20,11,15 - 18,10,13 - 18,10,12 - 19,10,13 - 20,10,14 = 46,41,40,42,44
Recover - 15:00 Recovery Row (Used Ass Bike instead)
*Every 3:00, complete 15 GHD situps
Xover Sym.

Wednesday - Coach 5,6. All day meeting, had to leave after. Attempted hspu
HSPU Strict - 2:00 min / 1:00 rest; 1:00 min / :30sec rest; 30 sec - only got 3,1,1 with 1 abmat.
Cryo before lunch.
Worked out at 1700. Full warmup
Back Squat - 10, 8, 6, 4, 2 - 155, 185, 225, 245, 265# Felt OK, hitch during lift
WOD - Stamina Builder - 3 Rounds - 2 min each station (1:30 work)
0-2 - 75 Double unders - Couple trips 1st rnd, unbroken 2nd, 60+15 last
2-4 - 20 TTB - 15+5; 11+4+3+2; 10+5+5
4-6 - 30 Wall Balls - 25+5; 20+10; 15+10+5
Seated DB Strict Press - 30#dbs - 10+10+7+4??

Thursday - Coach 6,7. Cryo. Worked on bars in evening

Friday - Coach 5,6, MOst of warmup, feeling sluggish, quads dead, left rib out.
WOD - HANG LOOSE
For Time:
30 Hang Squat Cleans
30 Handstand Pushups
30 Thrusters
30 Box Jumps 24″
30 Overhead Squats
30 Chest to Bar Pull-Ups
Rx – 95#
15:04 - sucked.
POST - 5 x Row (Calories) :40s On / :20s Off - 12,11,11,12,13 = 59
Rest 1:00
AMRAP 3:00 – Ring Muscle-Ups Banded Muscle Up drill - 2x10
Rest 1:00
5 x Row (Calories) :40s On / :20s Off - 13,12,12,12,12 = 61
Rodney. Iced roads.

Saturday - Semi-icy start, but made it in. Most of warmup
Tall Jerk (3x3 @ Empty Bar; 3x3 @ 25% of C&J) - 75#, felt good
Jerk Drives - Set #1 – 5 Reps @ 50% of 1RM CJ - 105
Set #2 – 3 Reps @ 60% of 1RM CJ - 125
Set #3 – 3 Reps @ 70% of 1RM CJ - 145
Sets #4-6 – 3 Reps  @ 80% of 1RM CJ - 165
Clean and Jerk (E:90sec x 7 - 1 HPC + 1 PC + 1 SJ) - 135, 145, 155, 165, 175, 185, 190#. PR HPC, but it was ugly. Actually 185 was worse than 190.
WOD - Row 1,000 Meters, 15 Power Clean and Jerks 115
Row 750 Meters, 12 Power Clean and Jerks 135
Row 500 Meters, 9 Power Clean and Jerks 155
Row 250 Meters, 6 Power Clean and Jerks 185#
Good pace on all rows. Slow singles on c&J. Started with push jerks. Had to split on 185. Interrupted before 155s, then again before last group of 185.
Sore....Tequila to the rescue.

Sunday -  Rest. Some stretching, Xover Sym. Used compex, it freaked and blasted left quad.

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