Tuesday, April 04, 2017

Getting back at it, with tape

Monday - early work, then gym. Good warmup
OHS - worked to heavy 195# + 2 sec pause, felt good
Snatch Balance - 135, 155, 165 - wasnt real stable, some pain
Snatch - 3 position - high hang, low hang, floor.
0:00 – 1 Complex @ 45% of 1RM - 75
1:30 – 1 Complex @ 50% of 1RM - 80
3:00 – 1 Complex @ 55% of 1RM - 85
4:30 – 1 Complex @ 60% of 1RM - 95
6:00 – 1 Complex @ 65% of 1RM - 105
7:30 – 1 Complex @ 70% of 1RM - 115# - felt ok, slight bounce on quads before hips, wierd
WOD - AMRAP 12:
30 Air Squats
15 Calorie Air Bike
10 Push Jerks 135#
3+16. Jerks were heavy, no cycle, legs were tired no drive. had to break each set.
Busy day, no cryo. Xover.

Tuesday - Good warmup
Front Squat -
Set #1, On the 0:00 – 2 Reps, 2 second pause in bottom @ 50% - 135#
Set #2, On the 1:00 – 2 Reps, 2 second pause in bottom @ 55% 145#
Set #3, On the 2:00 – 2 Reps, 2 second pause in bottom @ 60% 155#
Set #4, On the 3:00 – 1 Rep, 4 second pause in bottom @ 65% 165#
Set #5, On the 4:00 – 1 Rep, 4 second pause in bottom @ 70% 185#
Set #6, On the 5:00 – 1 Rep, 4 second pause in bottom @ 73% 195#
Set #7, On the 6:00 – 1 Rep, 4 second pause in bottom @ 76% 200#
Went heavy on couple sets, ended +10# but still felt great to front squat. 4 sec pause was hot.
WOD -
50 Calorie Row - 2:28
Directly into…
5 Rounds:
10 Burpees
10 Toes to Bar
Directly into…
50 Calorie Row - 2:32
13:17 total. TTB were broken. 1st set 5+5, then at least 3 sets
10 min cool down air bike.

Wednesday - Coach 5,6, easy warmup, good movement, like the kb
Clean - 2 position pause
#1 – 50% of 1RM Clean and Jerk - 105
#2 – 50% of 1RM Clean and Jerk - 105
#3 – 55% of 1RM Clean and Jerk - 115
#4 – 55% of 1RM Clean and Jerk - 115
#5 – 60% of 1RM Clean and Jerk - 125
#6 – 65% of 1RM Clean and Jerk - 135
#7 – 70% of 1RM Clean and Jerk - 145#
Felt better, really worked staying patient, scoop and get in hips, solid positions
WOD -
42 Cal Bike
15 Power Cleans 135
30 Cal Bike
12 Power Cleans 155
18 Cal Bike
9 Power Cleans 175
12:38 - lungs HURT! 175 was no joke, looked horrible!
Cool down on bike, Cryo, Xover

Thursday - Rest, RomWod x2, Cryo, Xover

Friday - Coach 5,6 good warmup plus with class
Back Squat -
Set #1, 0:00… 5 Reps @ 70% of 1RM - 205
Set #2, 1:30… 3 Reps @ 75% of 1RM - 225
Set #3, 3:00… 1 Reps @ 80% of 1RM - 235
Set #4, 4:30… 5 Reps @ 75% of 1RM - 225
Set #5, 6:00… 3 Reps @ 80% of 1RM - 235
Set #6, 7:30… 1 Reps @ 85% of 1RM - 250
Set # 7, 9:00… 10 Reps @ 60% of 1RM - 185
Good day to squat, felt ok, 10rep had right foot/ankle popping
WOD -
3 Rounds:
5 Ring Muscle-Ups 10 C2B Pull Ups
10 Power Snatches 115
20 Box Jump Overs 24″
11:56 - c2b were crappy, rest felt great.
Cryo, Xover, shoulders a little sore

Saturday - Decent warmup
5 Rounds - 1:00 easy row, 1x3 Strict HSPU to 1 mat
Jerk Balance - 3x3 empty, 3x3 65#
Tall Jerk - 2x3 empty, 2x3 75#
Split Jerk -
On the Minute x 5
Minute #1 – 3 Reps @ 50% 105
Minute #2 – 2 Reps @ 55% 115
Minute #3 – 2 Reps @ 60% 125
Minute #4 – 1 Rep @ 65% 135
Minute #5 – 1 Rep @ 70% 145
Minutes 6-10 – Build to a Heavy - 155, 165, 175, 185 (felt strong), 195 feet little off, 200# was going to stop there, but it felt light, 210# new pr, and it felt light and fast. The dip was much stronger!
WOD - 4 Rounds:
21 Calorie Row
18 Wallballs 20#
15 Toes to Bar
12 Burpees over Bar
9 Deadlifts 225#
Rest exactly 2:00 between rounds
24:14 - t2b hardest part, broke up 3 or 4 sets, everything else unbroken
Party Night.

Sunday - Rest .... Hungover, head hurts. Mini stretch, xover.

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