Monday, July 10, 2017

Long road

Monday - Need a break, but went in anyway. Good warmup
Power Snatch + OHS + Squat Snatch - 4 Rounds - 95#, 105#, 110#
Mini-WOD - 3:45
21 Wall Balls
18 Cal Row
15 Box Jumps
12 KB Snatch 50#
Did some muscle up drills, xover sym
Cryo

Tuesday - Felt better. half preworkout. Good warmup.
200m overhead empty bb carry. brutal
Handstand walk practice. 20-25 mins. actually started improvement! made it 6-8ft
Strict Pull Ups - 4 rounds 1:00 on/1:00 off. 18,13,11,11
WOD
part1 - 21-15-9
KB Swing 55#
TTB
Rest 1 min (5:57?)
12 - 9 - 6
Burpee Box Jump Overs 30"
HSPU
12:49. burner. TTB were bad, struggled to keep 2's
xover.

Wednesday - Coach 5,6. Good fast warmup
Deadlift - build to heavy 3rep - 135x10, 185x6, 225x4, 275x3, 315x3 struggle, 335 didn't move.
15-12-9-6-3 Romanian Deadlifts - 135, 155, 175, 185, 205
15 GHD per round
Did some other random something. Came back to shadow coach liz in evening. Did some hs walk practice. Cryo

Thursday -Rest, rest, rest

Friday - Coach 5,6. good warmup fast
3 Position Clean and Jerk - Set #1 – 1 Complex @ 50% of 105
Set #2 – 1 Complex @ 55% 115
Set #3 – 1 Complex @ 60% 125
Set #4 – 1 Complex @ 65% 135
Set #5 – 1 Complex @ 70% 145
Set #6 – 1 Complex @ 70% 145
Set #7 – 1 Complex @ 70% 145
WOD - 3 Rounds:
800 Meter Run
21 Toes to Bar
15 Hang Power Snatches 95#
22:15 - really worked on good ttb this time. Took it easy on run. Forearms were smoked, core smoked. broke snatch 2-3 times. Started ttb with 6or7 each rnd.

Saturday - half xover, bike and row warmup
WOD - In Teams of 2…(Emily)
AMRAP 20:
5 Front Squats 165#
15 Plate Hops*
15 Calorie Assault Bike
12 rnds + 18 reps - holy crap the bike killed me. squats felt ok
WOD2 - 2 rnds
200m burden run
10 wallball ghd
10 wallballs
10 wallball pull ups
Completely drained.

Sunday - Dead. Got my grill, bbq everything. 

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