Monday, June 19, 2017

Dynamic Duo Comp

Monday - Feeling tired, had to coach 5,6.
Snatch Warmup - Sotts Press 3x5 @ 45, 2x5@55. Hang High Pulls 2x5@65
High Hand Snatch - 3@65, 3@75, 3x3@95#. Pull felt strong, fast, quick under.
Back Squat Waves - Wave #1 –
5 Back Squats (Each): 60% + 65% +  70% - 175, 190, 205
Rest 3:00
Wave #2
4 Back Squats (Each): 65% + 70% +  75% - 190, 205, 225
Rest 3:00
Wave #3
3 Back Squats (Each): 70% + 75% +  80% - 205, 225, 235
HOLY SNIKIES! This was horrible.
WODish - 7 5 Rounds
10 Reverse Lunges w/ 70# Sandbag zercher hold
10 Sandbag Power Cleans
20 Lateral Sandbag Hops
.25 ish Ass Bike (~45sec)
Skipped the GHD/Back Ext, 10min EMOM
Cryo

Tuesday - Good warmup
5 Rounds - Run + HSPU strict - 1 ab mat.
400m + 2 hspu, 400m + 3 hspu, 200m + 4 hspu, 200m + 3 hspu, 400m + 2 hspu.
WOD - 6 Rounds:
13 Thrusters (95) 45# DB single arm
14 Pull-Ups
9:59 - really worked on butterfly pu. went better than expected.
10min row cooldown - 2008m
Cryo.

Wednesday - Coach 5,6. Short warmup, bike and barbell
Hang Power Cleans - 5@115, 4@125, 3@135, 2@145, 1@155, 165, 175, 185, 195 (starfished), Attempted 205 couple times, then got it! PR! 205#
WOD - Part #1
In a 4:00 Window:
400 Meter Run
15 Barbell-Facing Burpees
Max Power Cleans 135#
Rest 4:00
Part #2 - In a 4:00 Window:
400 Meter Run
10 Barbell-Facing Burpees
Max Power Cleans 155#
Rest 4:00
Part #3 - In a 4:00 Window:
400 Meter Run
5 Barbell-Facing Burpees
Max Power Cleans 185#
Pushed the runs, 1:28-1:35 pace. 18 rnd1, 14 rnd2, 6 rnd3. 185 was too much. None of them went well, hit chest hard.
Cooldown on bike. Then worked on rig.
Cryo.Compex

Thursday - Rest. Blood draw. 30ml?

Friday - Coach 5,6.

Saturday 

Sunday - 

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