Clean & Jerk at 12:30p
Singles
135-155-85-205-215-225-235-245-255-265(f). Was missing clean. Fixed issues after, realized hips were too high from start causing me to catch out front. Good fix after.
WOD: 5 rds - rest 1 min between rds
:30 seconds
3 Muscle Ups
Max Thrusters (165)
Score is Thrusters per rd.
got = 4,4,3,3,2
^thrusters aren't feeling great. Position is off and wrist was killing me for some reason
Rest few minutes
Thrusters @185
3-3-5
^ was gonna do 3 across. Went to 5 on last.
Strict Muscle Ups
W/ 15# plate between legs
3x2
EMOM x 8
Odd: Airdyne Calories
Even: Strict Muscle Ups no weight.
Scores: 21/4, 21/3, 19/3, 21/3
^#satanstricycle is the worst thing in world for me. But it's going to take me to another level, I know it
PM Session with Danielle:
Team of 2,
Row 1500m
100 GHD
50 FS (155)
100 Pull-ups
For competition
Showing posts with label Comp Training. Show all posts
Showing posts with label Comp Training. Show all posts
Friday, February 1, 2013
Monday, January 7, 2013
Monday, 01072013
Pretty Sore today
MAP Power Session
A. 3 Sets of, 10 Muscle Ups Unbroken, Row 400m - resting 10 min between
B. Accumulate 2 Min of Free Standing Handstand Holds
C. 3 x (x) T2B
D. Scap Work / Mobility
Results:
A. All Unbroken. Third set got tough. More dip, than the muscle Up portion. Row sucked, LoL. Forearms started to fill up like crazy come second round leg alone third. Row slowed down quite a bit come 2nd / 3rd round.
B. these sucked. Went right into it. Forearms were so pumped and shoulders. I got some pretty decently long holds. 20-30 seconds. Did all dead still , no walking.
C. These were hard to just even hold on but got my 3 max sets.
D. Arm Bar Stretch (KB). Ext rotation on back with KB. Scap Retractions with KN. band work, stretching chest and shoulders.
MAP Power Session
A. 3 Sets of, 10 Muscle Ups Unbroken, Row 400m - resting 10 min between
B. Accumulate 2 Min of Free Standing Handstand Holds
C. 3 x (x) T2B
D. Scap Work / Mobility
Results:
A. All Unbroken. Third set got tough. More dip, than the muscle Up portion. Row sucked, LoL. Forearms started to fill up like crazy come second round leg alone third. Row slowed down quite a bit come 2nd / 3rd round.
B. these sucked. Went right into it. Forearms were so pumped and shoulders. I got some pretty decently long holds. 20-30 seconds. Did all dead still , no walking.
C. These were hard to just even hold on but got my 3 max sets.
D. Arm Bar Stretch (KB). Ext rotation on back with KB. Scap Retractions with KN. band work, stretching chest and shoulders.
Thursday, January 3, 2013
Wed, 01022013
Leg not getting better, but hoping continued rest days from now til the 19th help. We shall see.
Today was some work leading into competition Sunday.
Row 500m @ 80%
Rest 1:30
Row 500m @90%
Rest 1:30
Row 500m @97-100%
Rest :30
AMRAP 3 - 2RM Power Snatch
Went 155# , 175#. Made both. Tested in between. Sunday, have longer time. Will do same jumps and then try for higher after seeing how I feel.
^ rowing is KILLING me lately. Got nothing. First one was 1:38. Second 1:41 and then I died and was mid 1:40's ... SHAME
REST 10 min
Then,
AMRAP 12 ,
10 Rounds of Cindy,
25 Burpees,
Then remainder of the time, Max Cal Row. Got 46 Cals.
^ was super lazy on this workout. Kinda ashamed of myself. Mentally weak today.
Doing another hour or so of Mobility at home tonight. Hoping to continue this.
Today was some work leading into competition Sunday.
Row 500m @ 80%
Rest 1:30
Row 500m @90%
Rest 1:30
Row 500m @97-100%
Rest :30
AMRAP 3 - 2RM Power Snatch
Went 155# , 175#. Made both. Tested in between. Sunday, have longer time. Will do same jumps and then try for higher after seeing how I feel.
^ rowing is KILLING me lately. Got nothing. First one was 1:38. Second 1:41 and then I died and was mid 1:40's ... SHAME
REST 10 min
Then,
AMRAP 12 ,
10 Rounds of Cindy,
25 Burpees,
Then remainder of the time, Max Cal Row. Got 46 Cals.
^ was super lazy on this workout. Kinda ashamed of myself. Mentally weak today.
Doing another hour or so of Mobility at home tonight. Hoping to continue this.
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