Wednesday, January 25, 2017

Someone stop that truck...

Monday - Most of the warmup. Stress is high.
Minutes 0:00 – 5:00 Complete 2-3 Sets of the below complex with a light load.
Snatch Deadlift + 2 Hang High Pulls (Video) + 1 Hang Squat Snatch
Snatch-
On the 5:00 – 2 Reps @ 67% 110#
On the 6:00 – 2 Reps @ 72% 115#
On the 7.00 – 1 Rep @ 77% 125#
On the 8:00 – 2 Reps @ 72% 115#
On the 9:00 – 2 Reps @ 77% 125#
On the 10:00 – 1 Rep @ 82% 130#
On the 11:00 – Rest
3 Sets of 1 Repetition - 135#, 145#, 150#, 155# I think... Missed 155 once, little struggle, but got second attempt.
WOD - The Seven
7 Rounds of:
7 Handstand Push-ups
7 Thrusters, 135# 115#
7 Knees-To-Elbows Toes2Bar
7 Deadlifts, 245# 225#
7 Burpees
7 Kettlebell Swings, 70#
7 Pull-ups
30:42. Thrusters sucked, everything else just kept moving... tried to go sub 30, body is now wrecked.
Cryo

Tuesday - Feel like crap. No energy. Right elbow, right hip, and left scap are in pain. No pre, no wod.
Power Clean (7 x 2 Complex: Pausing Clean Deadlift + Power Clean)
95, 115, 135, 155, 165, 175 - 175# was a mess, missed second clean... just moved on.
WOD - skipped
2 3 Supersets, Not For Time:
:30s L-Sit Hold (on parralettes) 3x:10sec
30 Hip Extensions
20 GHD Sit-Ups
20 Glute Bridges
Added 20 situps
Cryo. Stress super high, doing PCI training before Globalscape training tomorrow.

Wednesday - Coach 5, quick warmup then workout with 6am
Alternating on the Minute x 12 (6 Rounds):
Odd Minutes – 4 Front Squats @ 60% 155#
Even Minutes – 8 Back Squats @ 60% 155#
WODish - 3 Rounds with a running clock (18:00 total)…
Minutes 0-2 – 15 Deadlifts 225#
Minutes 2-4 – 15 Barbell Facing Burpees
Minutes 4-6 – Max Bar Muscle-Ups in 90 Seconds
6, 6, 5. Got 3 unbroken 1st round, then 2 unbroke next 2 rounds
Globalscpe training begins. High school pre meeting tonight. PCI test.... sometime

Thursday - Rest. No coaching, webex training.

Friday - No coaching. Workout 0500, most of warmup. Right elbow sharp pain.
WOD - 2 Rounds:
21 Overhead Squats 75#
21 CTB Pull-Ups
21 Power Snatches 75#
21 Barbell-Facing Burpees
12:11 - c2b were shit, couldn't string many together.
ROW CONDITIONING
3 Rounds of the following, resting 3:00 between:
Row 500 Meters @ 2K Pace + 10 Seconds 1:59
Row 250 Meters @ 2K Pace + 4 Seconds 1:53
Row 250 Meters @ 2K Pace - 3 Seconds 1:46
Hit all times.
TOES TO BAR STAMINA
7 Rounds:
:30s – Max Toes to Bar
:30s – Rest
52 reps - 10, 9(7+2), 8(5+3), 5(shoulder), 7(5+2), 6(4+2), 7(5+2)
Cryo,

Saturday - Xover warmup
10 min EMOM - 1 Squat Clean + 1 Power Clean - working on foot work
95, 105, 115, 125, 135, 145, 155, 165, 175, 185#
3x1 Power clean - 185#, First and last were good, second was starfish
WOD - Hammer Time
70 Cal Row
50 Box Jump Overs 24"
30 Clean and Jerks 135#
10 Rope Climbs
16:01 - should have pushed harder on ropes. Put on gloves helped on decents, but not on climbing.

Sunday -  Rest. 4 hour owners meeting

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