Monday, January 01, 2018

Bring it on 2018!

Monday - Cooooold gym. 3 min bike, 3 rounds GMorn, squat, push up x10
Snatch push press+ OHS + Snatch Balance - (2+2+1) x3 @ 70% 125#, (1+2+1) x 2 @ 74% 130#
2 Pos Snatch: (below knee + Floor) - 5 working sets - 2x115#, 125#, 135#, 140#
Back Squat - 10x3 - 235# tough, struggled on many
3 Sets
Single Leg Squat to box (or no box if mobility allows) 7-10 each leg - 7 each
Barbell Hip Bridges w/ resistance band around knees 10 with 2 sec squeeze - 70#kb
Plank on Boxes with weight hanging from hips 60 sec - 53#kb - these sucked!
ROW Conditioning
10 x 250m , rest 1:00
52-53.5 seconds each, avg 1:40's pace. Last sprint 1:37 pace

Tuesday - Coach 5,6,7. Rest. Cryo


Wednesday - 1 mile bike, xover, bbell, 2x 10 push ups, 5 pull ups
Push Press + Push Jerk + Jerk - 4 sets - 110#
Halting Clean Deadlift + Clean (2+1)x3 135#, 1+1x2 145#
Clean Pull 4x3 @ 185#
Front Squat 4x4 - 135, 185, 205, 225 failed last rep
WOD - 3 Rounds
15 Chest 2 Bar
12 Bar Facing Burpees
9 Squat Cleans - 135#
11:40 - c2b were better than expected, but mainly 3s. Cleans were singles, 3 at a time. First round was 3:09, had to strip clothes, second round hit 7:30ish, so 4+ and 4+ last 2 rounds.
Mild cool down on bike..

Thursday - Coach 6,7
Ski erg only 2000m... not happening...blah

Friday - Coach 5,6. Warmup bike, ski 500m, Jacks, squats, pull ups, kb swings
Deadlift - build to heavy 8 rep - 135, 185, 225, 275, 300. Felt good, could have gone a little heavier.
WOD - 15 min AMRAP
60 Double Unders
30 Wall Balls
15 Deadlift 245#
3 rounds + 68 reps. trips in second rnd du. wb 3x10, dl 8+7 all rounds.
POST - 3 rounds
20 weighted sit ups 35#
20 side bends each side 53#

Saturday - Good warmup
Snatch - worked up to 145, missed 150 multiple times. Need to fix third pull and rt punch overhead.
Ski ERG - 5K - 21:45, 305 cals


Sunday - Rest

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