Tuesday, July 18, 2017

That was a deload week???

Monday - Good warmup.
Snatch - Power + OHS + Snatch - 95, 105, 115# x 3 rounds - felt better as it went on
Back Squat - 10@ 195, 8@205, 6@225, 4@235, 2@250# - AWFUL!!! Left knee was hurting, left hip was pinching. Legs were shot....
WOD - 27 - 21 - 15 - 9
Cal Row
KB Swing 53#
OHS 75# - 15+12, 12+9, 9+6 or 15 cant remember, 9
Completely drained...
Cryo. Tried estim, locked up left quad, vmo. hurt.

Tuesday - Slow this morning, tired
Warmup - 2 min bike, 200m jog, track warmup. DL - 135, 185, 225, 275, 295
WOD -
Part 1 - 5min
600m run then amrap
12 DL 185#
12 Bar facing burpees - 2 rounds + 2or4? - 50
REST 5min
Part2 - 5 min
400m run
9 DL 225
9 bar facing burpees - 2 rounds + 12 - 48
REST 5 min
Part3 - 5 min
200m run then amrap
6 DL 275#
6 bar facing burpees - 2 or 3 rounds + 9 - 45
OUCH - 143 total.
Cryo

Wednesday - Coach 5,6. Sluggish warmup.
WOD -
2000m Row
150 Double Unders
10 Rounds Cindy
21:47 - 7:54 row, dubs were a mess, butterfly pu, broke pu 5+5 until last 2 rnds 5+3+2.
Post - 2 rnds - 3 strict 20# pull ups + 3 strict hspu "attempts"
2 rnds - 3 strict 20# ring dips + 3 Inch worms
HS Walk box pike around the world
cryo

Thursday - rest

Friday - Coach 5,6. Couple rounds warmup, 40 on 20 off, 8 push up, situp, squat.
Squat - Alternating EMOM - 2 Front. 4 Back @ 180# HEAVY! felt rough.
WOD - 8 min AMRAP
3 Thruster
3 Toes 2 Bar
6/6, 9/9, 12/12, 15/15
100 reps (10 thrusters in rnd of 18)
4 rounds
:30 sec right plank, left plank, center plank.
Cryo

Saturday - Track day. 400 jog, mini warmup.
3 Rounds
400m run
1 round DT each
Then - Team 800m burpee broad jump
Then 100m Lunges 20# slam ball and bleacher stairs
Handstand Walk practice

Sunday - 

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