6/13/16 - 6/19/16

Monday: 

A.  GG WOD 1 Redo

A. 88 reps!  I felt in control and comfortable with my pace.  Hit all 4 reps C&J at 275lbs then hit my 15 remaining burpees.  Needed more rest for 305 but made a good pull at it.  

Granite Games workout #1 

https://youtu.be/udKsO0j1Nj4

Tuesday: Map short + long

A. 30 CTB Pull ups for time; rest 90s x 3 sets

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5 Rounds for time:

15 wallbal

10 Box Jump overs

15 calorie row

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18 Minute alternating EMOM:

1st: 5 Deadlift 295

2nd: 25 ft HS walk

3rd: 40s Row @ 1:52/500m

4th: 5 Power Snatch 155

5th: 12 GHD sit ups

6th: 40s Airdyne @ 1150 cals/hr

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20 Minute Z1

A. 1:05, 1:40, 2:10 my shoulders weren't working or something.  Felt really heavy actually while swinging.  Broke up into sets each time and it got worse by the third set.
Metcon: 10:50 and was hitting about 2min a round until 4th round.  
18 EMOM: Felt good, all unbroken except the snatches.  Again shoulders were spent and then my lat started to hurt a bit so singles were my best approach.
Z1: Half A.D. and half Rower

Wednesday:  Shoulder structural + UB Pulling end + MAP

A. Half Kneeling Press @21X2; 8 reps each arm; rest 60s x 3 sets

B. Push Press + Split Jerk; 3 + 3; rest 2:30 x 3 sets *185 first set then build*

C1. Deficit strict hspu; 4-6 reps; rest 10s

C2. kipping hspu @ deficit of C1; 4-6 reps; rest 2 minutes x 3 sets

Woke up today SUPER SORE!  Right arm and Lat were really sore.  Abnormally sore so I thing I pushed the C2B's a bit too hard and strained that lat a little.  I was real cautious with todays work and by the end of the day I was fine.  Still sore but all good.  I just think that many C2B's and me trying to push those times made me a little lazy with my form.  
A. 30, 40, 45 and again cautious to warm up
B. All Unbroken and felt pretty good with no pain.  185, 195, 205
C1,C2: Played it super safe (4,6) x all 3 sets

Thursday: Rest

Lots of mobility today! 

Friday:The Granite Games Workout #2 (Repeat 2015 GG workout #3)

A.  17 Minute AMRAP

     50 Cals on the Rower, 50 Wall Balls 20lbs, 50 S2O 115lbs, 50 Box Jumps

A. 307 
Rowed first 50 cals mostly between 1230-1400 cals/hr and finished in 2:30 which felt great actually then got over confident and did 30, 20 on WB's which impacted my dip and drive on 115 S2O.  I pushed press because of it and did 10 to start.  Then it got messy, I did a 9, then a 6, then 5's and what not to finish.  Should have done 5x10 on WB's with minimal rest but I didn't.  Second row was 3:05 and broke up WB's 15,10,10,10,5.  Was afraid of the pain cave!  haha

Saturday:

A1. Cossack squats; 18-20 alternating reps - no added weight; rest 20s

A2. Dead bugs; 18-20 alternating reps; rest 20s

A3. Body weight glute bridges @20x1; 10-12 reps; rest 20s

A4. Hollow body hold; 20s; rest 20s

A5. Ostrich walk; 45s; rest 20s

A6. Couch stretch; 60s ea leg; rest 90s x 4 sets

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10s @ 90% - NOT all out - just feel a little bit of power here

1:50 easy spin x 12 sets

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20 Minute Z1

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20 Minute mobility

Mobility work went well!  

Sunday: Rest Day

I did MOBILITY and rode the bike for 15 minutes casually

Monday: Posterior END / DL emom + hip rehab + 

A. Deadlift; 5 reps @ 335lbs EMOM x 6 minutes

B1. Lateral box step ups @40X1; 8 reps ea leg; no rest btw legs/30s rest

B2. BB RDL @30X1; 8 reps; rest 30s

B3. natural knee extensions; 10 reps; rest 2 minutes x 3 sets

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20 wallball

25 cals Row @ 85% effort

rest 60s x 4 sets

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15 Power clean 115lbs

25 cals Airdyne @ 85%

Rest 60s x 4 sets

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20 minute Z1

Sunday: Rest Day

Monday:

GG wod 2

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25 Minute airdyne

30s @ 85%

30s easy spin

Sunday: Rest

Tuesday: Split jerk + gym int + Grinder

A. Split jerk; 5 singles @ 265; rest as needed

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GG 2 redo ?

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18 Minute EMOM:

1st: 10 burpees over rower (perform as bar facing)

2nd: 40s row @ 1:52/500m

3rd: 10 CTB Pull ups

4th: 40s row @ 1:52/500m

5th: 10 Kipping hspu

6th: 40s row @ 1:52/500m

Wednesday: TBD