Monday, August 07, 2017

Post Games High

Monday - tired, running late. partial warmup.
Sots Press - 2x3@45, 3@65, 3@75
Snatch - Power + OHS + Snatch - EMOM - 105, 115, 125, rest. 3 Rounds
WOD - Scaled nasty girls
30 Air Squat
7 Chest 2 Bar
7 Ring Dips
10 Hang Power Cleans 135
POST - EMOMx10 min
15 KB Swings 53# Russian
 Max TTB in 40sec - 10 each
Cryo - shoulder is sore! Also knee.

Tuesday - better warmup today 2x10ghd, back ext.
HSPU - kipping - 3 rounds - EMOM - 6, 5, 5.
WOD - 3 Rounds
500m Row
400m Run
Rest 3min
3:14, 3:19, 3:19. kept ~1:50 pace. Did an extra cool down set also
Messed with new sandbags after. 5 over shoulder 100/5 @ 70/ then 5@100
Cryo, Compex, Xover

Wednesday - Coach 5,6. decent warmup
Max Set strict pull ups - 15 (didnt try hard)
Back Squat 15 Rep Max - shorter warmup sets this time, 135x8, 185x5, was going to go 225 again, Abby bumped me to 230# - wasn't horrible
WOD - AMRAP 7:
Clean and Jerks 155#
*OTM – 7 Wallballs 30#
15 total - 3,3,2,1,2,2,2 - something like that.
Compex

Thursday - Rest, cryo. worked til 0200 wed night

Friday - Coach 5,6. Bike warmup, plate hops, short bbell
Clean Pull + High Hang Clean + Hang Clean - 105, 115, 125, 135, 145, 155, 165, 175#
WOD - 3 Rounds
10 Front Squats - 165#
20 C2B pull ups
50 Double Unders
12:43 - squats were rough, but doable, c2b went slow, 2s and 3s
POST - 3 Sets:
10 KB Suitcase Deadlifts, each side
20 GHD Sit-Ups
70,70,88# kb
Xover
Cryo

Saturday - bike + mini warmup, barbell
3 Sets
Max Rep Bench Press - 160# - 5,6,5
25 Back Ext
WOD - partner w/ emily
6 Cleans - 155
12 Burpee Box Overs
18 Thrusters
24 Cal Row
150 Dubs
24 Cal Row
18 Thrusters
12 Burpee Box Overs
6 Cleans - 155
Did cleans unbroken cycled! 7:14, full sprint
Partner Row - 5000m row switch every 250m - Sprint the rows (7xs) kept it under 1:40, round 5 hit 1:27 for couple pulls.
Gymnastic Seminar

Sunday - 

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