Monday, May 01, 2017

More Waves

Monday - Early flight, quick warmup no mobility
3 Sets, not for time:
8 Suitcase Deadlifts (each side) - 53# kb
8 Double-Kettlebell Front Rack Step-Ups (total, 4 each leg) - 35s
Squats - Wave #1
Set #1 – 5 Back Squats @ 70% 205
Set #2 – 3 Back Squats @ 75% 220
Set #3 – 1 Back Squats @ 80% 235
Wave #2
Set #4 – 5 Back Squats @ 75% 220
Set #5 – 3 Back Squats @ 80% 235
Set #6 – 1 Back Squats @ 85% 250
Wave #3
Set #7 – 5 Back Squats @ 80% 235
Set #8 – 3 Back Squats @ 85% 250
Set #9 – 1 Back Squats @ 90% 265
15-Rep Front Squat
Set #10 – 15 Front Squats @ 52% 155
Felt strong. Keeping hips under until last wave
3 Giant Sets, resting as needed between sets
20 KB Front Rack Reverse Lunges (35/25)
20 AbMat Sit-Ups
20 1-Arm Kneeling KB Presses (35/25, 10 each side)
20 Supermans
20 Double Russian KB Swings (35’s/25’s)


Tuesday - Thursday - Dallas, TX

Wednesday - Dropped in to North Plano Crossfit. Ran 1 mile to get there, then group warmup track style. New walk, ostrich walk, straight legs, forward bend brushing arms forward along feet
WOD -
400m Plate Run 45#
200m Farmers carry - 50# DB
400m Plate Run 45#
200m Sprint - 7:23?
Strength - Bergeron Big Ass Clean Complex
1 Set E:6 min x 5
Hang Squat Clean + Low Hang Squat Clean + Squat Clean + Push Press
Hang Squat Clean + Low Hang Squat Clean + Squat Clean + Push Jerk
Hang Squat Clean + Low Hang Squat Clean + Squat Clean + Split Jerk
3x115#, 2x135#
1 mile walk back to hotel

Thursday - Easy pace 3.1 mile run

Friday - Made it in town, headed home changed, went to gym.
Quick short warmup
Squats -
Set #1 – 3 Front Squats @ 80% 205
Set #2 – 1 Front Squat @ 85% 215
Set #3 – 3 Front Squats @ 80% 205
Set #4 – 1 Front Squat @ 88% 225
Set #5 – 3 Front Squats @ 80% 205
Set #6 – 1 Front Squat @ 91% 235#
Set #7 – 10 Back Squats @ 75% 190#
Half Wod -
500m Row
21 Power Snatch 95#
500m Row
21 Overhead Squats 95#
Headed out quick to Yo Salsa!

Saturday - Decent warmup, little slow
On the :30s x 16 (8:00 Total):
On each :00 – 2 Power Cleans @ 60% 125#
On each :30 – 1 Power Clean + 1 Push Jerk + 1 Split Jerk @ 60% 125#
WOD -
1 Mile Run
21 Kettlebell Swings
21 Goblet Squats
800 Meter Run
15 Kettlebell Swings
15 Goblet Squats
400 Meter Run
9 Kettlebell Swings
9 Goblet Squats
70# KB - 18:23 - felt good to push the run, kb swings unbroken, squats broke 11+10, 10+5, 9

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