Tuesday, February 14, 2017

Shoulder daze are here again

Monday - Warmup
WOD1 - Jackie
1000m Row  (3:31)
50 Thrusters - Single arm 30#
30 Pull-ups (strict)
9:53 - multiple breaks on thrusters, and tons on pull ups.
WOD2 - On The Minute x 10 (5 Rounds):
Even Minutes – 3 TTB, 2 CTB Pull-Ups, 1 Bar MU 5 Bent over Rows 53#kb
Odd Minutes – Power Snatch (5-4-3-2-1) - Single Arm, 30, 35, 40, 45, 50#
CoolDown - With a running clock, 9:00 Recovery Effort – conversational pace.
Every 90 Seconds, complete “X” amount of Double-Unders - 44, 56, 48, 32, 54...

Tuesday - Most of warmup, xover warmup at home
WOD1 - Diane -
21 - 15 - 9
Deadlift 225#
HSPU - 35# bent over kb rows
5:33 - after did 30 single arm seated strict press 30# db
WOD2 - 4 Rounds:
1:00 – Max Calorie Row - 20 each
:30s Rest
1:00 – Max Barbell-Facing Burpees - 15,15,15,16
:30s Rest
4 Supersets, resting 1-2 Minutes between:
:15s L-Sit Hold, on parallettes
15 AbMat Sit-Ups
Cryo, Xover Sym.

Wednesday - Coach 5,6. Did some swings from the bar caused a lot of pain
WOD - 40 Clean and Jerks (135/95)
*At the top of each minute, complete 4 TTB. This includes the first minute
4:57, cleans might cause some pains... Did V-Ups not ttb.
Front Squat - 7 min work to heavy triple (3 rep) - 135, 165, 185, 215#
Bonus WOD - 4 Sets, resting 1:00 between:
10 Step-Back Lunges (115/80) used 95#
12 Alternating Dumbbell Power Snatches 50#
15 Box Jump Overs 24"
12:42 - so much for a deload
Saw Rodney, popped shoulder

Thursday - Rest. Xover, 100 lunges. Cryo

Friday - Coach 5,6. Good warmup
Clean Pull - 2 sec pause at knee
Set #1 – 80% - 185#
Set #2 – 90% - 195#
Set #3 – 100% - 215#
Set #4 – 105% - 225#
Set #5 – 110% - 235#
WOD - 5 Rounds for Max Reps:
1:00 – Row for Calories
1:00 – Power Cleans 135#
1:00 – Barbell Facing Burpees
1:00 – Rest
224 reps (11 more) - 23,10,17 - 21,10,14 - 20,9,15 - 20,10,14 - 19,9,13
Cryo, xover

Saturday - Most of warmup, feeling slug
Alternating on the Minute x 12 (6 Rounds):
Even Minutes – 4 Front Squats @ 70% 180#
Odd Minutes – 8 Back Squats @ 70% 180#
125 Dubs, 3min easy air bike, 15 GHD situps
100 Dubs, 3 min easy bike, 20 GHD situps
75 Dubs, 3 min easy bike, 20 GHD situps
3 min easy bike, 20 GHD situps
3 min easy bike, 20 GHD situps

Sunday - Rest. RomWod, Xover, 120 lunges

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