Rest Day

Went swimming with my boys

I went in to do this work from earlier in the week and my back was just so tight…I did 30 mins on the AD (362 cals)

A. Snatch – 90% 10 min EMOM; record results of makes vs misses

B. 15 Wall Walks AFAP

We ran The Seven

40 Min Time Cap

7 RFT
7 HSPU (3 AbMats, strict)
7 Thrusters (95)
7 Hollow Rocks
7 Dead Lifts (175)
7 Burpees
7 KBS (53)
7 Pull Ups (Green Band, strict)

Got through 6 Rounds plus 30 Reps
I went unbroken on the weighted reps since I was so modified on the bw reps

Went for a massage because my back was still so tight

Started will hill sprints…completed 3 before my back got really tight

Took a Rest Day and went to the Chiro

My low back was really tight

Wed
A. Front Squat – build to 5RM at 31X1
5@
95, 125, 145, 165, 185

AMRAP15
35 cals AD
20 HSPU (3 abmats)
5 flights of stairs
2 + 35 cals

Tuesday

Went to class lol

2RM Snatch
Hang Squat Snatch
4@15, 3@45
2@
65, 75, 85, 95, 105, 110 (caught in power)
1@115 (caught in power) PR

For Time
30 Burpee Box Jump overs (20)
30 C&J (35# KBs)
30 Burpee Box Jump overs
14:22 (4:00,5:00+,5:00+)

A. Power Clean x 2 TnG + Push Jerk x 3; build
45, 75, 95, 115, 125, 135 (jumped wide), 140 (reigned feet in a little)
Low back is right today

B. 10 Negative Pullups; as slow as possible
10, 10, 8, 8, 7, 6, 7, 5, 4, 3

2014-Week11

Monday

EMOM x 10
Row 10 Cal + 10 Row hops (hop back and forth over rower)
All row hops…1 step + 1 hop (x5)
10, 8×8, 10

A. Power Snatch + SqT Snatch + OHS x 2; build
Hang Sqt Snatch
15, 35, 55, 65, 75, 85, 95, 100, F105PS made 105, 110 HSS+2OHS

2RNFT
10 cals on AD
5x10xblack bands
10 GHD SUs
10 BE

B. HSPU – 15 Negatives
ENOM15
To 2 1/2 AbMats
(Felt ok)

Rest Day

Played in the pool with my babies

Saturday : Comp Training Day @CFF ; HOPE YOU CAN MAKE IT

2RNFT
10 cals on AD
5x10xblack bands
10 GHD SUs
10 BE

A. Strict Press – Heavy Double in 10 Minutes
10@45
2@
65, 85, 95, 105, 110, 115 (everything started cracking in my neck and shoulders lol, but I made it )

rest 2 min ; transition

B. Bench Press – climb to heavy double in 10 minutes
5@45
2@
95, 115, 125, 135, 145, 155, 165 F165 2nd attempt
(haven’t been consistent with benching lately :/ )

rest 2-4 min

C. Deadlift – heavy triple NOT TnG in 10 minutes
8@115
2@135
3@
165, 185, 205, 225 (back feels tight) :/

rest 5 min

D. AMRAP 20
10 Cal Assault Bike
20 Cal Row
300m Shuttle Run (50 down 50 back x 3)
4 Rnds + AD + 7cals Row

*back to back pulling days here. IF back will be an issue with this, exclude the DL

I missed a couple of the wods/ cardio this week but I need them and want them. It was just a bad week. Program away.

Friday:

A. FOR TIME
3rds of , @103
12 Deadlift
9 Hang Power Cleans
6 Shoulder to overhead
+
50 burpee slam ball up and over (20 in box)
(My previous DT time was 7:02)
5:02 for DT set
14:35 total (9:33 BSBUnO)

B. 20 TGU Light weight, stability focus
10@20#R
10@20#L

C. Row – 3-4 sets of HEAVY BB rowing;
5@45, 5@95, 5@135
3×5@145