Tuesday, May 30, 2017

Murph, Memorial Day, Thanks.

Monday - Memorial Day Murph - 53:20, did 5 rounds 20/40/60.... not best performance, felt under prepared, drained before we started. Turnout was great, Tony brought a HUGE flag to hang from his boom truck. I ran with Flag of Valor flag.
Completely spent after. Final run was tough, had to fight walking.

Tuesday - 500m warmup row, 3 rounds 200m run, 8 Russian kb swing, 5 pull ups
EMOM 12 min -
3 Deadlift - 135, 185, 225, 255, 275, 285
3 Deficit HSPU - 45+10 plates 1-3, 45+45thin plates 4-6
WOD - 3 Rounds
500m Row
12 Deadlift 225 195#
12 Burpee Box Jumps
11:59 - unbroken on all DL, stayed 1:55-2:00 on row
Double Unders - 3x50 unbroken then max in 4:00 = 214
Cryo, estim

Wednesday - Coach 5,6. more sore. slow warm up
7 Behind Neck Strict Press + 20 sec hollow hold
3x3 Dip Drive - 45, 95, 185 lol.
Push Press
5@ 80
4@ 95
3@ 115
3@ 115
2@ 125
1@ 135
Build to heavy - 155, 165 - failed twice.... ugh,
WOD - Narf
9 Pull Ups + 9 Thruster
15 Pull Ups + 15 Thruster
21 Pull Ups + 21 Thruster 95#
5:25 - butterfly pu felt better, thrusters broke 15?, last round 8,7,6.

Thursday - RomWod, Cryo, estim triceps

Friday - Coach 5,6. good warmup
3 rounds - 10 cossack squats + 50' single arm farmers carry each arm
Front Squat
On the 0:00… 3 Reps @ 45% 115
On the 1:00… 2 Reps @ 50% 130
On the 2:00… 1 Reps @ 60% 155
On the 3:00… 3 Reps @ 50% 135
On the 4:00… 2 Rep @ 55% 145
On the 5:00… 1 Rep @ 65% 165
On the 6:00… Rest
On the 7:00… 1 Rep @ 70% 185
On the 8:00… 1 Rep @ 75% 195
On the 9:00… 1 Rep @ 80% 205
From Minutes 10-20… build to a heavy single for the day. - 225, 235, 245, failed 255 twice.... that sucks
WOD - 4 Rounds
15 Calorie Ass Bike
18 Wallballs 20
15 Kettlebell Swings 53
12 Burpees
14:14 - broke wb in 10+8 all rounds, kb unbroken, pushed bike +60rpm
Cryo, Xover

Saturday - Most of warmup, 3min bike, stretch, 95, 115, 135 power snatch
WOD - "ADDERALL"
Part #1 – In a 10:00 Window:
Run 1 Mile - 7:41
Time Remaining, Max Clean and Jerks 135 - 13
— Rest 3:00 —
Part #2 – In a 7:00 Window:
Run 800 Meters - 3:38
Time Remaining, Max Power Snatches 115 - 20
— Rest 3:00 —
Part #3 – In a 4:00 Window:
Run 400 Meters - 1:21?
Time Remaining, Max Thrusters 95 - 27 (10+10+6+1)
60 Total Reps
WOD2 -
12 Strict HSPU
4 Rope Climbs
8 Strict HSPU
3 Rope Climbs
5 Strict HSPU
2 Rope Climbs
9:45 - Used 15# + ab mat, Did 1 "high" rope climb per round.
Finished with some muscle snatch 65, 75. Static back ext w/ 35# ball, static ghd holds 35# ball.

Sunday - Warpath workout day
130# stone to shoulder couple times
couple sumo style deadlifts, up to 305#

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