Monday, October 09, 2017

Lets keep getting better

Monday - bike, cindy, barbell warmup
Snatch - Warm-Up Sets
Set #1 – Power Snatch + OHS + Squat Snatch @ 80#
Set #2 – Power Snatch + OHS + Squat Snatch @ 90#
Set #3 – Power Snatch + OHS + Squat Snatch @ 95#
Set #4 – 3 Squat Snatches @ 115#
Set #5 – 2 Squat Snatches @ 120#
Set #6 – 1 Squat Snatch @ 130#
Working Sets
1 Repetition @ 135#
1 Repetition @ 140#
1 Repetition @ 145# - failed 1 attempt out front
2 Sets of 1 @ 150# - failed 1, got 1, then missed 3... fatigue?, then hit another 1 that felt great.
Cleans - Warm-Up Sets
Set #1 – 2 Power Cleans + 2 Front Squat @ 105#
Set #2 – 2 Power Cleans + 2 Front Squats @ 115#
Set #3 – 2 Power Cleans + 2 Front Squats @ 125#
Set #4 – 2 Squat Cleans @ 145#
Set #5 – 2 Squat Cleans @ 155#
Set #6 – 2 Squat Cleans @ 165#
Working Sets
1 Squat Clean @ 175#
1 Squat Clean @ 185#
1 Squat Clean @ 190#
2 Sets of 1 Squat Clean @ 200# - did 3 felt pretty decent. last on was way on toes.
Cool down on bike and Xover.

Tuesday - Coach 5,6 - quick bike, kb dl, sq, press warmup
Back Squat - 5@135, 3@185, 2@225 - warmup
3 Back Squats @ 245#
1 Back Squat @ 265#
3 Back Squats @ 245#
1 Back Squat @ 270# - happy made this, felt better than last week.
3 Back Squats @ 245#
1 Back Squat @ 275# - YESYESYESYES. Felt strong at this weight!
WOD - first wod since HOA
EMOM 10 min
even - 16 cal row
odd - 5 Deadlift + 5 Hang Power Clean + 5 Push Jerk - 95, 105, 115, 125, 125. Mistakenly thought I was done after round 4.... round 5 SUCKED!
Cool down 1000m row.

Wednesday -
Hang Clean work - tall cleans, working on meeting the bar, gliding under. Did triples.
Power Clean up to 165 good, 175 gets sketchy
WOD - AMRAP 8:
15 Abmat Sit-Ups
30 Double Unders
8 or 9 rounds + 15 situps - started as emom until 2 min to go.

Thur - Coach 7... girls class, lots of talking. Crossover Sym and bike easy

Friday - Coach 5,6,7, 8
Split Jerk - 1 pausing + 1 split jerk - 95, 115, 135, 155, 165, 175, 185, 195, 205 - failed pausing out front, but hit second jerk.
No time to wod. tattoo

Saturday - row 50 cal barbell warmup
OHS - worked to double at 175#, attempting to btn push press all weight. working on INTERNAL rotation for overhead
BTN Push press - triples @135 felt great, 145 was crap, 155 didnt happen
Snatch Balance - 95, 115, 135, 145 x 2 - still working on internal rotation from Thorokity
Angel Drops - bar, 65.
WOD - partner w/ em
400m Run (alternate each 200m)
6 Rounds of The Chief (3 Power Clean, 6 Push Up, 9 Air Squat) 155#
400m run
4 Rounds The Chief
400m run
2 Rounds The Chief
400m run
4 rounds The Chief
400m run
6 rounds The Chief
18:37 - took steady pace, easy run, all cleans touch and go felt great.
POST - banded quad squats 3x5. Crossover Sym.

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