Monday, January 30, 2017

Hoping for a good Feb

Monday - Good warmup, Xover
Snatch Warmup - Snatch Grip Deadlift + 2 Hang High Pulls; 2 Power Snatch - 45, 65, 3x85#
On The Minute x 12
Even Minutes – Power Snatch (3-3-2-2-1-1) - 95, 105, 115, 125, 135, 145# -
Odd Minutes – Max Reps Ring Muscle-Ups - 1..... (2 attempts per round, last 2 did MU transitions)
WOD - (after lots of stalling)
21 – 15 – 9:
Wallballs 20#
Pull-Ups
Thrusters 95#
Box Jumps 24″
Kettlebell Swings 53#
13:50 - 11/10wb, 10/6/5pu,11/10thruster,11/10kb; 10/5wb, 8/5/2pu, 8/7thr, 10/5kb; 5/4 pu, other unbk
Recovery - 3 min bike, 2 rounds 5# scap retracts, 10 OH circles, 20 band pull aparts
Cryo.

Tuesday - 5am class. Rushed warmup, but most of it
Deadlift - Set #1, On the 0:00… 3 Reps @ 70%  - 250#
Set #2, On the 1:30… 1 Rep @ 80%  - 285#
Set #3, On the 3:00… 3 Reps @ 75% - 265#
Set #4, On the 4:30… 1 Rep @ 85% - 305#
Set #5, On the 6:00… 3 Reps @ 80% - 285#
Set #6, On the 7:30… 1 Rep @ 90% - 325# - felt easy, all felt good!
WOD -
AMRAP 3:
21 Deadlifts 155#
21 Lateral Burpees over Rower
Max Cal Row in Time Remaining 21
— Rest 3:00 —
AMRAP 3:
18 Deadlifts 185#
18 Lateral Burpees over Rower
Max Cal Row in Time Remaining 20
— Rest 3:00 —
“Dead End” Part 3
AMRAP 3:
15 Deadlifts 225#
15 Lateral Burpees over Erg
Max Cal Row in Time Remaining 23
— Rest 3:00 —
“Dead End” Part 4
AMRAP 3:
12 Deadlifts 275#
12 Lateral Burpees over Erg
Max Cal Row in Time Remaining 18 (timer cut short)
Cooldown - 15 min air bike, every 5 min 20 glute bridges, 20 weighted abmat situps, 20 hip ext.
Cryo

Wednesday - Coach 5,6. most of warmup.
Handstand walk practice - feels like getting closer. left scap had sharp pain though on overhead
OTM x 14 min
Odd – Pausing Front Squats (2 full seconds in the bottom)
Even – 30 seconds for Max Reps Kipping HSPU - 67 reps
Set #1 – 3 Reps @ 50% - 135# - 12 reps hspu
Set #2 – 3 Reps @ 55% - 140# - 10 hspu
Set #3 – 3 Reps @ 60% - 155# - 8 hspu
Set #4 – 2 Reps @ 65% - 165# - 10 hspu
Set #5 – 2 Reps @ 70% - 180# - 8 hspu
Set #6 – 1 Rep @ 75%  - 190# - 10 hspu
Set #7 – 1 Rep @ 80% - 205# - 9 hspu
3 Rounds with a running clock (18:00 total)…
Minutes 0-2 – 10 Hang Squat Cleans 135# - holy shit those got heavy
Minutes 2-4 – 20 TTB
Minutes 4-6 – 75 Double-Unders
Made all reps, barely. Broke cleans 5/5, 5/5, 4/3/3. TTB tried to get a big set then pray, 10/6/4, 9/6/5ish, 8/4/4/4ish, Dubs hit 65/10, 64/11, 34/?/?/? ugh.
Cryo.

Thursday - Cryo, Massage, Xover Sym.

Friday - Coach 5,6. Junkyard Dog warmup. part of other warmup
WOD - Ascending Ladder for 10 Minutes:
3 Clean and Jerks (135/95), 3 Barbell-Facing Burpees
6 Clean and Jerks (135/95), 6 Barbell-Facing Burpees
9 Clean and Jerks (135/95), 9 Barbell-Facing Burpees
12 Clean and Jerks (135/95), 12 Barbell-Facing Burpees
Continue to add (3) repetitions to each movement until the 10-minute cap
75 reps, through cleans in round of 15. C&J took its toll, tried going directly into jerk. Had to stop for longer than planned.
Post - 3 Rounds
Row - 1 min easy (2:05+)
Row - 1 min medium (2:00)
Row - 1 min med/fast (1:51-55)
Shoulder Mob - 3 Rounds
10 Shoulder retractions
10 Front raises
20 Band Pull Aparts

Saturday - Xover warmup at home, good warmup at gym
Alternating on the Minute x 12 (6 Rounds):
Odd Minutes – 4 Front Squats @ 65% 165#
Even Minutes – 8 Back Squats @ 65% 165#
Bar Muscle Up drills -
WOD - Teams of 2
30 min AMRAP
250m row
15 Deadlifts 135#
40 Ft. Overhead Plate Walking Lunges 53/35 kb (Down and back)
15 Sit Ups
Tag Partner
4.5 rounds - through half of the lunges. Started w/ 53# kb first round. Then went to 35#kb one way 53# kb back.

Sunday -  Rest, SuperBowl Party

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