January catch up

Jan 3

PM
3 sets;
8 tough TnG DL 235#
Airdyne 20 sec max effort rpms 96-92-92
rest 3:30
+
3 sets:
8 tough Hang Power Snatch 85-85-95 (grip problems because thumb still hurts)
Drag Sled moderate load for 20 sec max effort 2x 45# plate on sled
rest 3:30
+
3 sets:
10 tough KBS 70# kb
10 burpees AFAHP
run 150 m @ 95% out 75m and back, really cold out, lungs hurt, legs felt cold.
rest 3:30 set times for this all around 1:15

Jan 4
Mobility 45 min:
warm up-- 30 sec row, 5 handwalk, 5 pvc ohs repeat x 5 min
tissue work: roll psoas on ball x 6 mins
3 minute cruise pace active ROM amrap: light kbs, light sdhp, toes-thru-rings
5 minutes active stretching: WGS, leg swings, rolling V, iron cross, scorpion, etc
anterior hip stretch (deep) on wall 4 min/side
3 minutes cruise pace active ROM: OH walking lunge (pvc), slow GHDs, back ext
tissue work: calves on barbell, 5 min/side
hit some muscle up singles to finish, felt good.

Jan 5
AM
A. OHS - 5 sets of 3 @ 70% effort; rest 90 sec - work on depth
warmed up with 3 x 75, 95, 115. Then 3 x 135, 135. Back hurt, backed off to 115 x 3.


Jan 6
(PM 300 FY)
skipped workout to rest my back.

Jan 7
AM
A. Snatch - doubles @ 90% effort; 5 sec max on ground; rest 1 min x 3
115 - 120 - 125
B. Snatch Balance - 2 x 2 @ 80%, 2 x 2 @ 90%; rest 2 min b/t sets
125 - 135 - 145 - 155
C1. Standing Press @ 12X2; 3-4 x 3; rest 2 min
4 x 85, 4 x 95, 3 x 100
C2. Pronated Medium Grip Chin Ups weighted @ 22X0; 2-3 x 3; rest 2 min
3 x 35, 3 x 44 (lost tempo last rep), 2 x 44
D. DB back ext's @ 4022; 5-8 x 3; rest 2 min
skipped this part -- tried it but it was causing back pain/numbness.

PM
For time:
25 GHD sit-ups
1 Muscle-up
20 GHD sit-ups
2 Muscle-ups
15 GHD sit-ups
3 Muscle-ups
10 GHD sit-ups
4 Muscle-ups
5 GHD sit-ups
5 Muscle-ups
TIME 10:27.
felt horrible before i started this -- kind of nauseous/sick. thought i was going to throw up after the first few GHDs but it went ok. missed a couple reps MU. also rings were a disaster, had to fix them 5+ times.

Jan 8
Team mobility session @ 10am
45 mins mobility

Jan 9
5.30 AM and 11am
Gymnastics: handstand stuff, got gymnastic kip a couple times

PM
Airdyne:
5 min warm up @ Z1
20 sec max effort
Rest 2:00 walking off bike x 5
(rest 5 min off bike)
20 sec max effort
Rest 2:00 walking off bike x 5
5 min Z1 cool down spin
This workout left me completely exhausted. First sets RPMs ~98 then 95-96. Set 6 dropped to 93, then back up to 95-96.

Jan 10
A. Power Snatch; 5,3,2,5,3,2; rest 3 min - only 2nd wave tough
105- 110- 115- 110(4)- 120- 130(1)
B. 5 TnG clean and jerk at top of minute for 5 minutes - add weight per set. This is tough work
105 - 120 - 130 - 135 (broke, 3/1/1) - 140 (broke, 2/1/1/1)
could not add weight and also go TnG all sets --- broke last 2 sets as noted above
C. 75 TTB for time - NO RIPS
4:58
this was awful, slow -- wore gloves because i ripped my hands in gymnastics the day before. first set of 13, then 5 reps, then small change the rest of the way.

Jan 11
Team mobility session 5.30PM
45 mins
I like these mobility sessions on rest days.

Jan 12
A. Back Squat - 3,3,3,3,3,3; rest 1 min - tough per set, minimal jumps in weight
3x 195-205-215-220-225-230(2)
B. Weighted Chin Ups @ 31X0; 2-3 x 4; rest 2 min
3x 35, 3 x 44, 2 x 49, 2 x 49
C1. 1 Rope Climb leg less; rest 10 sec
C2. Heavy Sand Bag Walking Lunge over 1 shoulder - 16 steps; rest 2 min x 3
started rope climbs from seated on floor. i get to just shy of the top of rope and can't touch the top. sandbag really heavy.

Jan 13
OFF

Jan 14
Construction series #3
c&j/mu workout: 6:29
2K row: 7:38.9 (very slow for me)
double unders: 127 reps
kb snatch/burpee: 5:36 (I think I should have pushed harder this workout, maybe dogged it a bit because I knew I was ahead of the pack, this was lazy)
12 min amrap: 15rd + 6 reps

Jan 15th
Mobility session x 45 mins


Jan 16th
Gymnastics -skill handstand walking, bar work
+
30 min Mobility