Monday, January 16, 2017

Have I used Ice, Ice Baby before....oh well.

Monday - Good warmup.
Overhead Squat - 5 min work to heavy (spent longer than 5, felt good) 95, 135, 155, 185, 200# PR
Snatch Balance - 5 min - 95, 115, 135, 155#. Little bit on toes
Snatch - On the 15:00 – 2 Reps @ 67% of 1RM - 110
On the 16:00 – 2 Reps @ 72% of 1RM - 115
On the 17.00 – 1 Rep @ 77% of 1RM - 125
On the 18:00 – 2 Reps @ 72% of 1RM - 115
On the 19:00 – 2 Reps @ 77% of 1RM - 125
On the 20:00 – 1 Rep @ 82% of 1RM - 130
On the 21:00 – Rest
3 Sets of 1 Repetition - 135, 145, 155. These were all over the place. Shoulders never felt solid or strong, Got loose in bottom. Blasted knees forward on 155. Went for 160, no chance, tried 155 again but fropped forward. Done.
Warming up for WOD, finally got a muscle up again! Did 2. Really got downward solid pull in hollow, legs forward swing. Then big pop of hips and fast sit up worked.
WOD - AMRAP 15:
30 Wallballs (20/14)
20 Power Snatches 75#
5 Ring Muscle-Ups 10 Chest 2 Bar
3 rounds + 23 - 3x10 WB, 10+10, then 7+7+6 snatch, 5+5, and 5+3+2.
Double Unders - unbroken sets 6x30 - 30,30,25,50,30, 30.
Cryo. Pizza for dinner

Tuesday - Good warmup, missed last row
Alternating EMOM x 14
Even Minutes – Row 15 Calories
Odd Minutes – 30 Seconds for Max Reps Kipping HSPU - 12, 12, 12, 12, 10, 10, 7 - 75
Deadlift warmup - 10@135, 8@185, 6@225, 4@275, 2@315, 1@335 - felt HEAVY
WOD - "MARSTON"
AMRAP 20:
1 Deadlift 315#
10 Toes to Bar
15 Barbell-Facing Burpees
8+1 - that got bad. almost blacked out on 5/6 rounds DL. TTB were good, 10, then 6+4. Burpees sucked.
POST - 5 Supersets, Not For Time:
25 Banded Good Mornings - purple band
15 Glute Bridges
Cryo, Xover. Back is smoked. Video shows lifting to flat back, need chest up more

Wednesday - Coach 5,6. Full warmup.
Squats - Alternating on the Minute x 12 (6 Rounds):
Odd Minutes – 3 Front Squats @ 65% of 1RM Front Squat - 165#
Even Minutes – 6 Back Squats @ 65% of 1RM Front Squat - 165#
Felt good, moved fast tempo, rib cage down, pelvis tucked to stop anterior tilt pain
WODish - 3 Rounds with a running clock (18:00 total)…
Minutes 0-2 – 27 Box Jump Overs 24″ - barely got 27 each rnd
Minutes 2-4 – 24 GHD Sit-Ups - restricted flexion due to pain
Minutes 4-6 – 21 Thrusters 95# - 20, 17, 21
Cryo x 3 times. Hot Yoga evening.

Thursday - Coach 6,7. 5x3 Strict ring pull ups. Xover Sym, cryo.

Friday - Coach 5,6. Rowed 1000m with 5am, rest of warmup after 6.
BIG CLEAN COMPLEX 5 Sets - 1 Every 5min
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Split Jerk
Set #1 (On the 0:00) – 50% - 105
Set #2 (On the 5:00) – 55% - 115
Set #3 (On the 10:00) – 60% - 125
Set #4 (On the 15:00) – 65% - 135
Set #5 (On the 20:00) – 70% - 145#
Got heavy and winded, but actually felt could have hit 155
ROW CONDITIONING
10 Rounds for Total Calories:
30 Seconds On / 30 Seconds Off - 113 cals, 3 rounds of 12 cals, rest 11 cals
POST - 3 Supersets, resting 1:00 – 2:00 between:
10 Bent Over Barbell Rows - 135#
20 Glute Bridges
30 Hallow Rocks
Cryo

Saturday - Good warmup, nervous for muscle ups
EMOM x 12
Odd Minutes – 50 Double-Unders
Even Minutes – Ring Muscle-Ups
Struggled big time, frustrated, probably causing more harm than good. Got 1 muscle up.... felt like shit. Stopped dubs after round 3, plus another maybe.
WOD - 6 Rounds, “On the 3:00″…
15 Calorie Row
10 Power Snatches 95#
10 CTB Pull-Ups
Dropped to 8 PS and 8 c2b after round 2. ~30 sec left for most, steadily dropped each round. Full 3 min by the end.
3 Sets, resting as needed between:
10 Rotator Retractions
10 Laying Front Raises
20 Overhead Circles – 10 in each direction
30 Banded Pull-Aparts

Sunday -  Rest

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