Tuesday, March 28, 2017

Moving On

Monday - Planned on redoing, but decided recovery from 17.5 was too long, so screw it.
EMOM 10 - 5 Scap retractions + 5 Strict Pull Ups
WOD - AMRAP 13:
15 Calorie Row
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Rx – 135# - 4 rounds + 5.
CoolDown - 10 min row - Easy, 2341m

Tuesday - Good warmup
Front Squat - On the Minute x 9:
Minute 1 – 3 Reps @ 50% 135
Minute 2 – 2 Reps @ 55% 145
Minute 3 – 1 Reps @ 60% 155
Minute 4 – 3 Reps @ 50% 135
Minute 5 – 2 Reps @ 55% 145
Minute 6 – 1 Reps @ 67% 175
Minute 7 – 3 Reps @ 50% 135
Minute 8 – 2 Reps @ 55% 145
Minute 9 – 1 Reps @ 72% 185# - Really worked on Chest up, upright squat
WOD -
10 Front Squats 95#, 50 Abmat Sit-Ups, 100 Double-Unders
10 Front Squats 95#, 40 Abmat Sit-Ups, 80 Double-Unders
10 Front Squats 95#, 30 Abmat Sit-Ups, 60 Double-Unders
10 Front Squats 95#, 20 Abmat Sit-Ups, 40 Double-Unders
10 Front Squats 95#, 10 Abmat Sit-Ups, 20 Double-Unders
First set of dus were HORRIBLE! Threw rope. Got pissed, but finished with more intensity... 11:00.
CoolDown - 10 min easy bike
Cryo, Xover. Late night

Wednesday - Coach 5,6. Sluggish. No real warmup.
E90 sec - 7 Rounds
7 Bar over Burpees
3 Hang Power Cleans - 95, 115, 135, 155, 155, 165, 170# - last 2 sets pretty ugly.
WOD - 5min
2 Rounds
5 Strict Pull Up (weighted vest)
10 Handstand Push Ups
15 Sit Ups
Then 100 dubs. Remaining time, Max Cal Row - 14 Cals
Rest 5 min.
Repeat - 2nd round - 19 Cals. 2nd round dubs went much better
KLaser,

Thursday - Rest.

Friday - Coach 5,6.
Bottoms Up KB Press - did with all 3 classes. 35#, 53 almost with R, not close on L
WOD -
30 - 20 - 10
Burpee
KB Swing 70#
6:23 - really pushed burpees. KB - 15.11,4; 12,8; 10 I thnk.
5 min easy recovery row
500m Row max effort - 1:37 - quads were destroyed.
Cool down. Cryo

Saturday - RockTape FMT - Functional Movement Taping Basic-
AWESOME course.

Sunday - Decided to sign up for second day, FMT Performance. Even better.

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