Tuesday, 050614

Am:

A. 500m rows x 4 @1:46-1:47. Rest 3-4 min 

B. HS Holds ; stabilize shoulder etc

Pm: 

A. Push press - to heavy 3. Climbed to 100kg x 3

B. Hang Snatch High Pull - 3x3 @100kg

Rest 1 hr 

C. 

500m row 

125 double Unders 

20 Deadlift (275)

30 t2b

Time: forget. Just over 5 I think. 

Deadlift unbroken. But was dumb. Killed me on t2b.   Row was like 1:48 ish. Double Unders 3 sets. 

 

Rest 10 min 

49 Pullups 

7 OHS (185)

Pullups did 20/10/9/10

Grip was fried after that wod above   OHS sucked. Shoulder was really bad.  Worked with bar after. For some doubles. A triple. Etc. Wrist hurt a lot too 

Monday, 050514

Am: 

A. 9-6-3

Strict hspu 

Hang power cleans 

Bar facing burpees 

Time: 3:40

- 

Raced back to wall on hspu and hit a wall. Sucked. Still smoke from last night but need to be smart on that. 

Mid day: 

A. Front Squat - nanos - no belt 

100 x 3. 110x1 x 3 sets  120x1 130x1 135x1 140xF *just lost back here. Rested to long was chatting and got lazy on way down. 

B. Some UB sets of muscle ups on 82". Practicing kip being rings so low 

Got 8-10-12 UB. Rest in between 

C. 15 min 

:30 on hard 

:30 on easy 

On AB

PM:

9-6-3 wod again. Different strategy

3:14

*still slow. Hspu got hard. Dammit 

Sunday, 050414

Muscle up / clean and jerk practice. 

After two long days at combine on feet. Was super tight and drained but got through. 

Muscle ups (82 rings)

Clean and jerk 135

15/15 : 12/12 : 9:9

Rest 3/1 ratio