Monday, February 27, 2017

Aftermath....Next Up 17.2

Monday - Seriously considered redoing the wod... Got in and Patrick had redone, worse, and puked.
Primer – 3 Sets with an empty barbell. Rest 30-60 seconds between sets.
1 Hang Muscle Snatch (pockets)
1 Hang Muscle Snatch (knee level)
1 Hang Muscle Snatch (mid-shin)
3 Behind the Neck Push Jerks - Felt a little weak in shoulder
E90sec x 7  x3 - 3 Position Power Snatch)
Set #1, On the 0:00… 40% - 65#
Set #2, On the 1:30… 50% - 70#
Set #3, On the 3:00… 55% - 80#
Set #4, On the 4:30… 60% - 95#
Set #5, On the 6:00… 65% - 100#
Set #6, On the 7:30… 65% - 105#
Set #7, On the 9:00… 65% - 115#
2 sec Pause OHS + OHS - work to heavy
95, 135, 155, 175# - stabilizing overhead painful on shoulder. Snatches out front cause pain.
WOD - Matterhorn” Part 1 – AMRAP 4: - 3+40
30 Double-Unders, 15 Power Snatches 75#
Rest 4:00
“Matterhorn” Part 2 – AMRAP 4: - 2+31
30 Double-Unders, 12 Power Snatches 95#
Rest 4:00
“Matterhorn” Part 3 – AMRAP 4: 2+10
30 Double-Unders, 9 Power Snatches 115#
396 total reps. All but 2 sets unbroken dubs, Should was definitely tender and painful.
Cryo, Xover, Estim shoulder sore

Tuesday - late start, rushed working on Open leaderboard. Most of warmup, litle jog, nice out
EMOM 10 Power Clean + Hang Squat Clean
Set #1 – 50% - 105#
Set #2 – 55% - 115#
Set #3 – 60% - 125#
Set #4 – 65% - 135#
Set #5 – 70% - 145#
Sets #6-10 (5 total) – by feel. 155#, 165#, 175#, 185# (starfish), 190# not bad
WOD - 3 Rounds:
400 Meter Row
21 Hang Power Cleans 115#
18 Front Rack Step-Back Lunges 115#
15 Barbell-Facing Burpees
17:17 - racing with Patrick, he won. Easy row (2:00 pace), HPC-11+7+3, 10+8+3, 8+8+5. Lunges - 18, 10+8, 10+8.
POST - 4min easy bike + 10 GHD + 10 Hip Ext; 4min easy row + 10 GHD; 4 min easy bike + 10 GHD + 10 Hip Ext.
Cryo, eStim

Wednesday - Coach 5,6. Mini warmup. Not feeling it.
WOD - 4 Rounds
Min1 - 7 DL + 7 BJ - 225# did 185#
Min2 - 15 Kip HSPU 12 Seated DB Strict Press 30#
Min3 - 7 C2B + 7 TTB did 5 c2b + 5 ttb
Min4 - 15 Cal Row
6 min air bike cooldown. Saw Rodney, going to try laser tomorrow

Thursday - Rest. Laser at Rodneys, lunges, tape, Xover.

Friday - Coach 5,6. Warmed up during 6, half way ready to attempt 17.2
WOD - 17.2
2 Rounds
50ft Front Rack walking lunge 2x50# dbs
16 TTB
8 Power Cleans 50# dbs
Then 2 Rounds
50ft Front Rack Walking Lunges 2x50# dbs
16 Bar Muscle Ups
8 Power Cleans
108 reps. 3 Rounds + 30ft... Made it through all 16 bmu, which is a plus. But need to go faster, less breaks in between.
Cryo, Xover

Saturday - Warmup
3 Rounds, Rotating Stations every 2:00:
Station 1 – 30 Calorie Row
Station 2 – 10 Clean and Jerks 135#
Station 3 – 100 Double-Unders
Cleans got heavy, had to break up too much. Dubs were messy
17.2 judging.

Sunday - Rest, Xover, Estim

No comments: