[Tuesday] 5.23.17 Legs + Metcon

Right wrist still injured

PM
[A] Warm-up

[B] Back Squat
225 x 5, 250 x 5, 285, x4, 315 x8

[C] Accessory Work
4 Rounds for work

DB Box step overs x10 (#35)
Rest 45 seconds

[D] 15 min AMRAP
5-10-15-20-15....

Cal Row
GHSU
Wall Balls (#30)

25+5

[Monday] 5.22.17 Shoulder + Metcon

Right wrist still injured

PM
[A] Warm-up

[B] Strict Press
95 x5, 105 x8, 115 x15, 115x10

[C] 2 min max push-ups
41

[D] 2 min max ring dips (had to do box dips)
43

[E] FT 21-15-9

Push press (#115)
Pull-ups
Run 3 laps

14:39

[Monday] 5.15.17 Accessory Work + Metcon

Right wrist still injured

PM
[A] Warm-up

[B] 4 Round for Work
Incline DB fly (3212)x10
KB Row (#53) (2111)x10

[C] 4 Rounds for Time:
50 yard single arm DB carry (#70)
15 Russian KBS (#70)
15 Box jumps (30")
Run 2 laps

16:03

[D] Accumulate 4 minutes plank
Broke 5 times

[Thursday] 5.4.17 Deload BP/DL + Accessory

PM
[A] Warm-up

[B] Bench press (90% 1RM)
45%x5, 50%x5, 60%x5
95, 135, 145

[C] Deadlift (90% 1RM)
45%x5, 50%x5, 60%x5
185, 225, 285

[D] Clean DL (3 sec. pause below knee)
3x3 perfect form (#135)

[E] Snatch grip DL (3 sec. pause below knee)
3x3 perfect form (#135)

[F] 1K row- easy
@Z1- 2:08

[G] Accessory Work
[G.1] Glute bridges 3x10
95, 115, 135

3 second hold at top

[Wednesday] 05.0317 Midline + EMOM

PM
[A] Warm-up

[B] 5 Rounds:
15 GHSU
FLR x max hold

Rest 2 minutes

2:00, 1:38, 1:13, 1:10, 1:06

[C] 15 min EMOM
1.) 12 WB (#30)
2.) 12 Burpees
3.) 20 DU

[D] Accessory Work
[D.1] Low MU Transition work
3x3 dip out

[D.2] Side plank holds (:30R/:30L)

[Tuesday] 5.2.17 Deload Legs + Team Wod

PM
[A] Warm-up

[B] Back Squats
40%x5, 50%x5, 60%x5

155, 185, 225

[C] Team WoD- 30 min AMRAP

Run 2 laps (outside)
20 Tire flips
30 Pull-ups
40 KBS (#53)

3+70 + 2 laps inside

Started with the pull-ups

[D] Accessory Work

DB Rows (#40) x10
Good Mornings (#95) x10

Super set each exercise for 4 sets

[Monday] 5.1.17 Deload Shoulders

PM
[A] Warm-up

[B[ Strict Press
40%x5, 50%x5, 60%x5

75, 85, 95

[C] SOTS (Snatch grip) 3x3- light

55, 55, 55

[D] Drop Snatch + OHS (1 +2) x3 light

55,55,55

[E] E4 minutes for 16 minutes (4 sets)

250m row
10 S2OH (#115)
15 push-ups

Finish each round ~ 2:38-2:45

[F] Accessory work

[F.1] Powell raises (#5) x 10

[F.2] Lateral raises (#7) x 10

[F.3] Hercules holds x:30 second 9#7)

Super set each exercise for 4 sets

[Saturday] 4.29.17 Team WoD + Extra

AM
[A] Warm-up

[B] 5 RFT:

Run 2 laps (inside-together)
20 OHS (#95)
(partner pull-up hang)
20 GHSU
(partner DL hold #205)

23:42

[C] For Time:

104 WB (#20)
52 pull-ups

8:16

WB were done in 4:08. WB felt good, Pull-ups are getting better

[D] 4 RFT: (10 min cap)

28 Cal row
15 Power cleans (#115)

3 rows + 13 cal row

[Thursday] 4.27.17 Bench Press + DL + Metcon

PM
[A] Warm-up

[B] Bench Press (90% 1RM)
75%x 5, 85%x3, 95% +max

185, 210, 235 (7)

[C] Deadlift (90% 1RM)
75%x 5, 85%x3, 95% +max

335, 385, 430(7)

[D] 50 DB Burpee step overs (20")

8:09

[E] Run 1 mile [easy]