Monday, May 15, 2017

L2 week

Monday - feeling sluggish, warmup xover
3 rounds - 20 hollow rocks + 20 superman rocks
3 rounds - 10 front rack box step ups + 10 Roll outs
Back Squat (SQUAT WAVES)
Set #1 – 3 Back Squats @ 80% 230
Set #2 – 1 Back Squats @ 85% 250
Set #3 – 3 Back Squats @ 80% 230
Set #4 – 1 Back Squats @ 88% 260
Set #5 – 3 Back Squats @ 80% 230
Set #6 – 1 Back Squats @ 91% 270
Set #7 – 3 Back Squats @ 80% 230
Set #8 – 1 Back Squats @ 94% 275
(went off script.... added 1@96% 285#. Planned on going for more, but it sucked....)
15-Rep Front Squat
Set #9 – 15 Front Squats @ 56% 165#
3 Giant Sets:
Max Strict Pull Ups - 13, 12, 12
20 Double Kettlebell Russian Swings 35#
20 Double Kettlebell Step Back Lunges 35#
20 Glute Bridges
Bonus - 50 Strict Press - 75#. Every break do 40 dubs. 12, 10, 10, 10, 8.
Cryo, Xover

Tuesday - Good warmup, then snatch warmup. Powers were good 95, 115, 125... 135 was awful, way out front, multiple fails. Finally got a couple good ones, but shoulder was smoked, not doing 135 wod
WOD -
AMRAP 3: - 1 round + 20 reps... felt sluggish and tired right away
10 Calorie Row
12 Power Snatches 95
Rest 3 min
AMRAP 3: - 1 round + 15 reps - felt better
10 Calorie Row
8 Power Snatches 115
Rest 3 min
AMRAP 3: - 2 rounds + 3 reps
10 Calorie Row
4 Power Snatches 125#
Minutes 0:00 – 6:00
A) 5 Swings – Ring Muscle-Up Swing Drill
B) 1-2 Muscle-Ups or 5 Strict Banded MU Drills - couple attempts, no mu
Minutes 6:00 – 12:00 - 3 -4 rounds
A) 3 Wall Walks
B) 15 Hip Extensions
Minutes 12:00 – 18:00
Ascending Ladder of Strict Ring Dips
10 GHD Sit-Ups, 3 Strict Ring Dips
10 GHD Sit-Ups, 6 Strict Ring Dips
10 GHD Sit-Ups, 9 Strict Ring Dips
10 GHD, 12 Strict Ring Dips - made it to 6 reps....
Cryo, Xover

Wednesday - Coach 5,6. Feeling worn. Did full warm, bike, samson, situps, squats, box jumps
3 Sets: 20-30s Wall-Facing Handstand Hold
6 Waiter Squats - 35, 35, 53
Push Press  -5x3 - 145# - third set got screwy and missed last rep, rest were fine, stayed in heels well
WOD - AMRAP 13:
55 Calorie Row - 2:43, slowed too much
55 Thrusters 95 - 10,9,8,7,6,5,5,5
55 Pull-Ups - butterfly sets of 4 or 3 to 30, then kip
55 Handstand Pushups
163 reps, 53 pull ups.... really disappointed didn't make it to the wall. Thrusters went better than expected, but not sure I like 10...1, too many breaks
Post - 3 Rounds: 50' single arm overhead kb carry 35# + 10 RDL 125#

Thursday - RomWod.

Friday - Coach 5,6. quick warmup3 Rounds
30s Wall Facing Handstand Hold
20s Superman Hold
20s Side Plank Hold (each side)
30s Front Rack Hold
Front Squat (waves)
Set #1 – 3 Front Squats @ 82% 210
Set #2 – 1 Front Squat @ 89% 225
Set #3 – 3 Front Squats @ 82% 210
Set #4 – 1 Front Squat @ 92% 235
Set #5 – 3 Front Squats @ 82% 210
Set #6 – 1 Front Squat @ 95% 240#
Set #7 – 10 Back Squats @ 80% 205#
WOD - 3 Rounds:
400 Meter Run
21 Burpees
9:14 - wore 20#vest.
Left for Cookeville!

Saturday - Level 2 Day 1

WOD - 21 - 15 - 9
OHS 115#
TTB

Sunday - Level 2 Day 2

WOD - 5x3 No hook Overhand grip Deadlift - 275#

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