Wednesday, July 05, 2017

Hasta Luego Mexico

Monday - Mexico

Tuesday - Return trip - dead tired

Wednesday - Coach 5,6. Slow return. Good warmup
EMOM12 - Power Snatch + OHS + Snatch
4 Rounds - 75#, 95#, 105#
Isabel - 115#, 4:19
Post - 3 Rounds
20 95# reverse lunges
20 35# double KB swings
20 30# weighted sit ups
Cryo

Thursday - Good warmup. 3 rounds 5 pu, 10 pu, 15 sq +20# kb
5 front squat + 5 push press + 5 thruster - 95#
3 front squat + 3 push press + 3 thruster - 105#
2 front squat + 2 push press + 2 thruster - 115#
5 min work to heavy Front Squat - 135, 185, 225#
5 min work to heavy Push Press - 135, 155, 165 failed, 160#
5 min work to heavy Thruster - 135, 155, 165#
WOD - 10 min EMOM
5 Thruster - 80, 85, 90, 95, 105#
200m run
POST - 3 rounds
10 kneeling strict press each arm 25/30#
15 Romanian Deadlift - 95#
20 hollow rocks
25 glute bridges.
Cryo. Back on left side tweaked during push press

Friday - Coach 5,6. 3 rnd :40 slow, :20 fast + 8 pushup, 8 situp, 8 squat
Clean Pull + High Hang Squat Clean + Low Hang Squat Clean - 5 sets building
135, 155, 175, 185, 190#
WOD - 3 rounds
75 double unders
50 Air Squats
25 Cal Row
11:44 - 1st round unbroken, then major breaks 3+
Post - Sled Drags
2x 3:00 on, 3:00 rest - 45# plate
2x 2:00 on, 2:00 rest - 2x45# plates
2x 1:00 on, 2:00 rest - 2x45#+25#plate
Cryo, compex

Saturday - Really feeling sore. good warmup
Tall Jerks 3x3 empty, 3x3 75#
Jerk Drives - 135, 155, 175, 185, 195 felt crazy heavy
Split Jerks - 95, 135, 155, 175, 185, failed 195, no power, shoulders tired
WOD - Teams of 3 (patrick, emily)
100 Cal air bike
75 Power Snatch 115
15 Rope Climb
100 Cal Air bike
75 Power Cleans 135#
15 Rope Climbs
24:46 - barbell work was super slow, singles.
Post - 800m jog
Handstand walk practice.

Sunday - Track WOD. Mini stretch warmup
16 Rounds - 200m @ mile pace + 100m jog - 24:46 total time
Coaches meeting, gymnastic work, rib is out, back in pain.

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