Monday, November 06, 2017

Rally Point in our hearts

Monday - Not much of a warmup, waited til gym cleared out.
Muscle snatch + snatch strict press + OHS + Snatch Balance no dip + sotts press - (3+3+3+3+3)x3 - 55, 60, 65# - should do all at 65 next week or build from there
Pause Snatch Balance - 5x3 - 105, 115, 125, 135, 135 - forgot the pause on all but last.
High Hang Snatch + Hang Snatch - 3x(2+1), 3x(1+1) - 95, 115, 115. 125, 135, 145... lost it in bottom
Back Squat - 5x3 - 3 sec down, 2 sec pause - 185, 195, 205, 215, 225.... brutal!
3 Rounds:
7 Strict Pull ups
25 Russian Kb swings 70#
30 Sit ups

Tuesday - Bike, xover, bbell, walkouts
Clean deadlift (10 sec) + muscle clean + strict press + close grip OHS - 65, 65, 75, 85?
2 Position Clean (High hang + Floor) - 5 sets - 135, 155, 165, 175, 185
Strict Press + Push Press - 2x (3+3) - 75, 85, 2x (2+4) - 95, 100, 2x (1+5) - 105
Clean Pulls - 3x3 195#
3 Sets -
Chinese planks - 60 sec + 25# plate
Barbell curls - 15 - 65#
Row - 3 rounds
1:00 on/20 sec off - 297,279,285m
40 sec on/40 sec off - 194, 185, 181m
20 sec on/1:00min off - 107, 100, 104m

Wednesday - Coach 5,6. xover, bbell
Snatch Pull+Power Snatch - 3x(2+2) @ 95, 2x(2+1) @ 115, 2x(1+1) @ 135#
Power Clean+Push Jerk+Jerk - (1+1+1) x 5 sets - 135, 155, 165, 175#
Pause Front Squat+ Front Squat - 5x (2+2) @ 165, 170, 175, 185# - yuck
3 Sets:
Pause Back Extensions - 15 reps
Barbell Hip Bridges - 10 reps (95#) red band

Thursday - Coach 6,7

Friday - Coach 5,6. bike, xover, pu, barbell
Pause Tempo Snatch - 3x3 65, 85, 95
Tempo Snatch 3x3 - 95, 105, 105 (was too heavy)
Snatch 3x1 - 105, 115, 135 (did some extra at 115 to work scoop)
Tempo Clean +Push Press+ Push Jerk + Jerk (1+1+1+1) x 5 sets - 135 all
WOD! - 5 Rounds
7 Deadlift 205#
100m sprint
7 Cal Ass Bike
9:20 - back was sketchy so went lighter, was fast, return run was a little slow, and bike was miserable
1 = 58sec, 2= 57sec, 3=1:04, 4=1:11, 5=1:10

Saturday - xover, pull, push, squat bar warmup
Snatch - 95, 115, 135, 145, 150, 155 failed 4xs, all misses were right arm bend, landed overhead.
Clean Jerk - 135, 155, 175, 185, 195 missed 1x, then hit, 200 missed jerk, hit throat
Front Squat - 135, 185, 205, 225, 235, 240 - felt better this week
WOD - 11 min
11 Power Clean 135
11 Bar over burpee
19 Deadlift 135
18 Pull up
2 Rounds + 55 reps. Pull ups were so slow and broken

Sunday - 

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