Tuesday, January 03, 2017

Starting off 2017 with a BANG!

Monday - Starting new programming for whole box. Most of warmup.
Pause Overhead Squat (2 secs) - ~5min- 135, 155, 135, 155, 175# (did > than 1 most sets, warmup)
Snatch Balance - ~5 min - 95, 115, 135
Snatch DL + 2 Hang High Pull + Hang Squat Snatch - 95, 115, 130# went over time a little, talking
Snatch (Waves)
On the 15:00 – 2 Reps @ 65% of 1RM 115
On the 16:00 – 2 Reps @ 70% of 1RM 120
On the 17.00 – 1 Rep @ 75% of 1RM 125
On the 18:00 – 2 Reps @ 70% of 1RM 120
On the 19:00 – 2 Reps @ 75% of 1RM 125
On the 20:00 – 1 Rep @ 80% of 1RM 130
On the 21:00 – Rest
On the 22:00 – 1 Rep @ 83% of 1RM 135
On the 23:00 – 1 Rep @ 87% of 1RM 140
On the 24:00 – 1 Rep @ 90% of 1RM 145#
WOD - IGNITION" (ON THE 30:00)
Ascending Ladder for 9:00:
3 Power Snatches (75/55)
3 Wallballs (20/14) – Females to a 9′ Target
6 Power Snatches (75/55)
6 Wallballs (20/14) – Females to a 9′ Target
9 Power Snatches (75/55)
9 Wallballs (20/14) – Females to a 9′ Target
… Continue to add (3) rep
135 reps. Made through 18 + 9 reps. Used breakup 5+4, 5+4+3, 5+4+3+3, 5+5+5+3. Wallballs wer unb 12, 8+7, 10+8. Wasnt a fan of the 3 rep sets.
Alternating EMOM x 12 (6 Rounds):
Odd Minutes – “X” Double-Unders - 50,50,40,40,40,40
Even Minutes – :40 seconds for Max Toes to Bar - 10 each, 8+2,8+2,6+4,7+3,7+3,7+3
Cryo, Xover.

Tuesday - Decent warmup, stressing on DT
WOD  - LOVE BOAT
For Time:
5 Rounds of “Cindy” (5 pu, 10 pu, 15 sqt)
3 Rounds of “DT” (12 DL, 9 HPC, 6, PJ) 155#
1K Row
17:05 - DT sucked at 155#... went 11, 1+8, 1+6, then 11,1+4+4, 4+6, had to drop on 5 last set, sucked! Row was fine, the barbell was a mess.
3 Rounds for Total Calories on the Rower:
:30 On / :30 Off
1:00 On / 1:00 Off
1:30 On / 1:30 Off
11, 19, 28/10,19,28/11,19,30 = 175
3 Supersets, resting as needed.
18 GHD Sit-Ups
15 Back Extensions
12 Weighted Sit-Ups (light dumbbell) 35#slamball
9 Superman Rocks
Cryo

Wednesday - Coach 5,6. Crazy morning. Messed up short warmup. Antoinette worked out.
Alternating on the Minute x 12 (6 Rounds): 60% of FS = 155#
Odd Minutes – 3 Front Squats @ 155#
Even Minutes – 6 Back Squats @ 155#
WOD - TRIPLE SEC
5 x 4:00 On / 4:00 Off:
30 Calorie Row
15 Burpees over Rower (lateral)
Max 10 Meter Shuttle Sprints in time remaining.
Rest 4:00 between windows.
26,25,24,25,23 = 123. Lungs were sketchy, little wheezy.
Attempted some paralette hspu to 2 abmats... lol
Big breakfast, cryo.

Thursday - Snow, coach 6, no show 7. Measured gym. Cryo, Xover sym.

Friday - Coach 5,6. Talked too much, short warmup.
High Hang Pause Snatch - 2 sec pause
Set #1 – 2 Reps @ 60% - 95
Set #2 – 2 Reps @ 60% - 95
Set #3 – 2 Reps @ 65% - 105
Set #4 – 2 Reps @ 65% - 105
Set #5 – 2 Reps @ 70% - 115
Set #6 – 2 Reps @ 70% - 115
Set #7 – 1 Rep @ 73% - 120
Set #8 – 1 Reps @ 75% 125# - all felt quick and strong catch
Snatch Grip Deadlifts - 5x3
Set #1 – 3 Reps @ 85% - 135
Set #2 – 3 Reps @ 90% 145
Set #3 – 3 Reps @ 95% 155
Set #4 – 3 Reps @ 100% 160
Set #5 – 3 Reps @ 105% - 170# - felt strong, exploded at top for extra
WOD - RING IT IN
For Time:
7 Ring Muscle-Ups - 10 Jumping Muscle Ups
100 Double-Unders
20 Squat Snatches 115#
100 Double-Unders
7 Ring Muscle-Ups 14 Burpee Pull Ups
10:14 - jump mu felt easy, 1st dubs were shit, pissed. snatches were slow, had to work to get in hips. second dubs were better but still tripped. burpees at the end sucked.
Conditioning - 14 min EMOM
Odd min - 15 cal row
Even min - :30 max HSPU - 13, 10, 10, 10, 10, 10, 10 = 73. 68 last time, + 5
Cryo, day drink, Xover

Saturday - Pretty good warmup
AMRAP 2:00: Squat Cleans 135# - 16
Rest 2:00
AMRAP 2:00: Squat Cleans 155# - 10
Rest 2:00
AMRAP 2:00: Squat Cleans 185# - 7
33 total reps.
FINAL COUNTDOWN
3 Rounds:
20 Calorie Row
16 Thrusters 95#
20 Calorie Row
17 Toes to Bar
16:09. Holy Crap! This sucked, was not moving fast at all. Hate thrusters, broke 8+8 all rnds. T2b varied, 5,5,4,3 or 6,6,5
Worked on handstand walks and 3 strict ring pull ups. Had a nice 6-8ft walk!
Board meeting late

Sunday - Rest, Xover.

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