Tuesday, April 18, 2017

Master Lifting Team? Maybe

Monday - In early, good warmups
Activation - 3 Sets
6 Single-Leg Lateral Box Step Ups (each side) 20", 24", 24"
50m Farmers Carry with DB’s or KB’s - 80# dbs got heavy
Back Squats - Wave #1
Set #1 – 6 Back Squats @ 63% 185#
Set #2 – 4 Back Squats @ 68% 200#
Set #3 – 2 Back Squats @ 73% 215#
Wave #2
Set #4 – 6 Back Squats @ 68% 200#
Set #5 – 4 Back Squats @ 73% 215#
Set #6 – 2 Back Squats @ 78% 230#
Wave #3
Set #7 – 6 Back Squats @ 73% 215#
Set #8 – 4 Back Squats @ 78% 230#
Set #9 – 2 Back Squats @ 83% 245# - felt heavy
10-Rep Front Squat
Set #10 – 10 Front Squats @ 55% 160# (or 165, cant remember) - most felt good, last set was heavy
3 Giant Sets:
10 Dumbbell Bench Press 50#
30s Max Double-Unders
15 Deadlifts 205#
30s Max Double-Unders
20 DB/KB Bent Over Rows, (10 each side) 50#
BONUS - 3 Rounds, Not For Time:
35 Band Pull-Aparts
15 Second L-Sit off Pull-Up Bar
Cryo, Xover

Tuesday - Shortened warmup, 400m, track warm, light row and some pull ups
Minutes 0:00 – 5:00:
1 Wall Walk
3 Pausing Strict Pull-Up (3 sec pause chin over bar)
Minutes 5:00 – 10:00:
10 Second Ring Support Hold
5-10 Horizontal Ring Rows
Minutes 10:00 – 15:00:
6 Strict Toes to Bar (or as high as we can)
3 Inchworms
WOD - 3 Rounds:
Row 500 Meters - 1:51, 1:50, 1:49
Run 400 Meters
Rest 3:00 between rounds - 3:23/3:27/3:17
CoolDown - 10 min bike

Wednesday - Coach 5,6. Most of warmup. Activation with classes
3 Sets, Not For Time:
8 x Unilateral Dumbbell Presses from a Kneeling Position (each side) - 2x25#kb
30 Second Hallow Rock Hold
Push Press 4x6 - Did not go up in weight, but felt WAY better. 3x6 @115#, 1x6@120#
WOD - DT
5 Rounds
12 Deadlift
9 Hang Power Clean
6 Push Jerk
Started bad, and got worse. 155# first round, went horrible, could not clean or jerk worth shit. Dropped to 145# for round 2/3, still felt horrible, dropped to 135# for last 2 rounds. 12:01
Post - 30 - 20 - 10
GHD Situps
Back Extensions

Thursday - 0530 RomWod, Cryo, Xover

Friday - Coach 5,6. Rushed warmup, 3 min bike
3 Sets, for Quality:
10 Cossack Squats (5 Each Side)
10 Waiter Squats (5 Each Side) 53#
Minutes 1-7 – 2 Pausing Back Squats “On the Minute” @ 65% 165# (first 4 barefoot)
Minutes 7-10 – Rest
Minute 10 – 7 Front Squats @ 55% 145
Minute 13 – 7 Front Squats @ 57% 150
Minute 16 – 7 Front Squats @ 59% 155
WOD - 4 Rounds:
21 Calorie Row
18 Thrusters 65#
15 Pull-Ups
13:22 - not horrible, 3rd round was worst
Post - 30 - 20 - 10
GHD Situps
Back Extensions
Long drive, hips sore

Saturday - Memphis. Great games. Lots of rain. Fun dinner Rendezvous BBQ

Sunday - Memphis. Lamberts chow down.

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