8/24/17 - 8/28/17

Wednesday:

A1. DB Squat Snatch 50lbs; 12 alternating reps for perfect movement; rest as needed

A2. Rope climbs; 5 reps for perfect movement; rest as needed

A3. Paralette HSPU 12"; 3 reps for perfect movement; rest as needed x 4 sets

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Sled Sprint; 10s @ 95%

1:50 Rest x 10 sets

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20 MInute amrap @ recovery pace

200m sled drag - light loading

100m farmer carry 55's each hand WHILE wearing a 20lb vest

30 Hollow body rocks

WED was good, had a slight tightness in my left hamstring after sleds and a bruised left foot so I will monitor that.

Thursday: Rest

Friday:

15 Minute EMOM:

1st: 4 Power Snatch 170

2nd: 8 Power Clean and jerk 170

3rd: Easy Bike

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"The Ghost"

6 Rounds for reps:

1 Minute amrap Rowing

1 Minute amrap burpees

1 Minute amrap double unders

1 Minute rest

EMOM went well the C&J was harder than the snatch of course (All Singles)
Ghost: Every time I do this workout I don't set a strategy to focus on DU's. I forget to do that. Did 15-17 every time on burpees fatiguing my DU's. SCORE was 612 but averaged right around 100 on 2,3,4,5,6. On 1 I came out hot with 121 and that should have been more like 110 I guess. Who knows

Saturday:

A. 1.25 Squats; 3 reps; rest 3:30 x 4 sets- build

B1. Single leg Feet in ring hamstring curl; 8-10 reps left leg; rest 30s

B2.  L hang + toes to bar; 10s + amrap; rest 30s

B3. Single leg feet in ring hamstring curl; 8-10 reps right leg; rest 90s x 3 sets

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3 Rounds for time:

20 Thrusters 95

20 AB Calories

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20 Minute easy bike / mobility

I went swimming this morning and did 400 in sub 10.
Did a metcon with Catlin: 
800m Run, 50 DL's at 185, 40 Slam balls 30lbs, 30 WB's 25lbs, 20 C2B's, 10 Rope Climbs in 16 minutes. Sooooo, felt slow but was a good WOD. Was babying my feet on the run, and ankles. They were at least 2 minute runs. I did 6,4,6,4 and a bunch of 5's on DL's. 
A. 265 1 and 1/4 squats, and hamstring stuff was good. Did not do the thruster workout.