Monday, May 08, 2017

Sunnnnnn burnnt!

Monday - Skipped the hollow/superman warmup
3 Sets, resting as needed between:
10 Front Rack Box Step-Ups - 45# empty bar
10 Barbell Rollouts
Squats - Wave #1
Set #1 – 5 Back Squats @ 73% 205
Set #2 – 3 Back Squats @ 78% 230
Set #3 – 1 Back Squats @ 83% 245
Wave #2
Set #4 – 5 Back Squats @ 78% 230
Set #5 – 3 Back Squats @ 83% 245
Set #6 – 1 Back Squats @ 88% 260
Wave #3
Set #7 – 5 Back Squats @ 83% 245
Set #8 – 3 Back Squats @ 88% 260
Set #9 – 1 Back Squats @ 93% 275
15-Rep Front Squat
Set #10 – 15 Front Squats @ 54% 160
Not gonna lie, was scared about these. But went better than expected, Middle wave was worst, last single was ugly. Took steady pace.
3 Giant Sets:
15 Single Arm Kneeling Dumbbell Presses 30# - had to break last 2 sets
15 Single Arm Dumbbell Row - 50#
100 Meter Single KB Front Rack Carry 53#
40 Banded Pull-Aparts
40 AbMat Sit-Ups
Sled Push - 400m-ish - 55# added then 400m sled pull - 55#

Tuesday - in early, good warmup
Minutes 0:00 – 5:00: Free Standing Handstand Practice - more than 5 min, not finding balance
Minutes 5:00 – 10:00: with vest
A) 5 Ring Rows
B) 5 Strict Ring Dips
Minutes 10:00 – 15:00: with vest
A) 5 Deficit Pushups (45+25plates)
B) 10 Pausing Hip Extensions
WOD -
AMRAP 4: 65 reps
27 Calorie Row
27 Burpees
27 CTB Pull-Ups
Rest 4:00
AMRAP 4: 62 reps
21 Calorie Row
21 Burpees
21 Toes to Bar
Rest 4:00
AMRAP 4: 67 reps
15 Calorie Row
15 Burpees
15 Pull-Ups
194 total. Wore vest this time, c2b were singles, t2b were 2's, pu were 3's.
10 min recovery bike. Cryo, Xover

Wednesday - Coach 5,6. rushed warmup, row, box jumps, 20,15,12 situps/squats
WOD - ODD-OBJECT SPRINT
400 Meter Plate Run - 55# sandbag
200 Meter KB Farmers Carry 60# db's
400 Meter Plate Run 55# sandbag
200 Meter Sprint
8:56 - wore vest again. WAY worse, sandbag sucked, had to drop db 10 ft from finish, no air.
Big Clean Complex every 6:00 for 5 sets
High Hang Squat Clean + Hang Squat Clean (knee) + Squat Clean (floor) + Push Press
High Hang Squat Clean + Hang Squat Clean (knee) + Squat Clean (floor) + Push Jerk
High Hang Squat Clean + Hang Squat Clean (knee) + Squat Clean (floor) + Split Jerk
95#, 115#, 125#, 135#, 150# - better than last week, legs are spent.
Couple rounds of 5 pu/pu/as. Xover

Thursday - Romwod 0530, Xover, cryo

Friday - Coach 5,6. Rushed warmup, most of activation
3 Rounds, short transition between stations…
30s Wall Facing Handstand Hold
30s Superman Hold
30s Side Plank Hold (each side)
30s Front Rack Hold
Front Squat -
Set #1 – 3 Front Squats @ 82% 210
Set #2 – 1 Front Squat @ 87% 220
Set #3 – 3 Front Squats @ 82% 210
Set #4 – 1 Front Squat @ 90% 230
Set #5 – 3 Front Squats @ 82% 210
Set #6 – 1 Front Squat @ 93% 235#
Set #7 – 10 Back Squats @ 78% 200#
Felt heavy, left hip pinched. Feet weren't finding good position. Got better as it went
WOD - AMRAP 17:
20 Calorie Row
17 Power Snatches 75#
20 Box Jumps 24″
17 Wallballs 20#
3 rounds + 25. Paced too much, but stayed steady. broke 10+7
Cryo, Xover

Saturday - good warmup
Power Cleans - Pausing clean deadlift + power clean
105, 115, 125, 135, 145
Work to heavy - 155, 175, 185, failed 195, did another 185
WOD
800m run
30 Power Cleans 135
10 Bar over burpees
800m run
20 Power Cleans 155
20 Bar over burpees
800m Run
10 Power Clean 175
30 Bar over burpees
27:09 - cleans sucked today.....
Cryo - then worked on box all afternoon. CPR cert

Sunday - romwod

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