Monday, January 15, 2018

Weak week

Monday - xover, 500m ski, barbell warmup
Snatch push press+ OHS + Snatch Balance - (1+2+2) x3 @ 77% 135#, (1+1+1) x 3 @80% 145#
Snatch Lift off to below the knee+ Snatch - (2+2) x 2@95, 105, (2+1)x2@115, 125, (1+1) x3@135, 140, 145#
Back Squat - 10x3 @ 87% - 255# - miserable.
3x30sec hang, 3x30sec hs hold

Tuesday - Coach 5,6
Dip+ Pause Split Jerk - (2+2) x 2- 95, 115, (2+1) x 5 - 135, 155, 165, 175, 185 - messy, not great
Clean Deadlift to 2” (pause 2sec) + Clean+Jerk - (1+1+1)x 3@77% - 160#, (1+1+1)x 3@80% - 165#
Clean Pulls - 4×3 @ 100% of Clean - 205#
WOD - 9 min AMRAP
10 Hang Squat Clean 95#
30 Double Unders
5 Rounds + 10. tough one on quads
estim, cryo

Wednesday - Xover, 500m ski, track, bands
Stamina Squats @63% of FS
Alternating EMOM x 12 (6 Rounds):
Odd Minutes – 3 Front Squats - 165#
Even Minutes – 6 Back Squats - 165#
WOD
21 – 15 – 9
Row for Calories
Thrusters - 95#
Directly into…
15 – 12 – 9
Barbell Facing Burpees
Overhead Squats - 95#
13:42 - quads were smoked. 12+9, 9+6, 9 thrusters. 12+3, 8+4, 9 ohs.
POST - 3 Rounds
10 Rows 95#, 20 weighted sit ups 25#, 10 -20 banded good mornings.
estim

Thursday - Coach 6,7.
4 Sets
8-10 Curls - 35s
10-20 Skull Crushers - 35#
10-12 DB Bench 35s
Massage.

Friday - Coach 5,6. Bike and ski, xover, warmup
Split Jerk with Dumbbells+ DB Press in split - 20# dbs? 5x 1 split Jerk + 5 Press
Push Press - 3x5 135#
Clean Pull+ Power clean+ Jerk - (1+1+1+1) x 3 - 135, 155, 175 (felt heavy, slow)
Deadlift - work to heavy 2 Rep - 135, 185, 225, 275, 305, 235, 345, 365# PR
WOD - Marston (335#)
1 Deadlift
10 TTB
15 Bar Facing Burpee
7+10 reps - got heavy real quick. Rounded back too much

Saturday - Feeling like crap. 30 Cal on bike, ski, rower, xover
Snatch Balance holds - 15 -20 sec - 65, 75, 95, multiple each
2000m row easy
Freshman GAC - tough loss in semis to #1, still placed 3rd.
Jordan fight

Sunday - Feel like crap.

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