Tuesday, July 25, 2017

Comeon push harder, dig deeper

Monday - half a warmup, bike
Back Squat
10 @ 200
8 @ 215
6 @ 230
4 @ 245
2 @ 260 (failed second, did 2x1)
WOD -
21 – 15 – 9:
Alternating Dumbbell Snatches 50#
Calorie Row
Directly into…
21 – 15 – 9:
Box Jump Overs 24″
Pull-Ups
10:26 - db snatch felt great, butterfly pu were off, rhythm not right
POST - Power Snatch - 135, failed 140 miserably.
Cryo

Tuesday - Not feeling great, tired, wore out. 5 min bike warmup.
2 Rounds - 10 GHD, 10 Back Ext, 10 cal bike, 10 lunge stretch
Strict Press - 30# - 12 max set. Then 7x4. Added curls and tri ext.
DB Bench - 4x8 50#, Back Rows 4x8 50#

Wednesday - Coach 5,6. Good full warmup
5x3 - Split jerk Strict press - 45 ,65, 85
5x3 - Jerk Balance - 45, 75, 95
Split Jerk - 115, 135, 145, 155, 165, 175, 185, 195, 205, 215 failed 2xs
Accessory
2 rounds
7 Ring Rows (pause)
14 Kneeling Strict press 30#
21 Glute Bridges
then, 2 rounds
10 Barbell roll outs
20m single oh kb carry each arm
30 low band rows
cryo

Thursday - No pressure, low intensity day.
Romanian Deadlift - 5 Rep - 95#, 145#, 195#, 225#
Sumo Deadlift - 7 Rep - 135, 225, 275# - not bad, awkward
Deadlift - 9 Rep - 135, 225, 275# - strained back a little.
Wodish - 800m kb carry
100m farmers, 100m front rack, 100m Rt farmers/Lft front rack, 100m switch.
Paused at 400m, then continued. (4:04 second 400m)
cryo

Friday - Coach 5,6. 2 rnds, then barbell warmup 0500, more moving warmup at each station 0600.
4 min bike warmup + some extras, barbell short warmup
Open Benchmark
AMRAP 20:
50 Wallballs (20/14)
50 Double-Unders
40 Box Jumps (24″/20″)
40 Toes-to-Bar
30 Chest-to-Bar Pull-Ups
30 Barbell Facing Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Muscle-Ups
272 reps, 1 more than last time. 15+15+10+10 wb, dubs unbrkn, steady bj (may have done 10 extra according to emily), ttb 5 then 3's, had to stop and get tape, wasted 1min at least. TTB were better after a long break though. C2B were all singles slow, sucked. had to dig on burpees, Singles on cleans, then 5+7 on jerks, dropped bar with 5 sec left....
6 laps walking cooldown.

Saturday - goodish warmup
Alt EMOM - 2FS, 4 BS @ 190# - felt better than expected
WOD - Partner w Patrick
10-9-8-7-6-5-4-3-2-1 Squat Clean 135#
100m run
Broke up cleans, wasn't supposed to, mistake.

Sunday - Clean and gym work. Paint, remodel.

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