The Friday edition of the Thursday wod...

Long day, didn't get this yesterday due to a belated anniversary dinner.

1:00 Happy baby
1:00 Triangle pose
10 good mornings 25# plate to chest
5 unloaded push press
1:00 Pigeon pose
1:00 barbell tricep mash
1:00 Lacrosse ball in traps

Strength:
Find a 3 rep max Shoulder press. Then EMOM for 6 minutes 2 reps @105#

Okay, 3x110.  I probably should have tried for 115 right off, since that was 2x then fail...

Then the EMOM went like this: 2-2-1-1-0-0

Couple of things: that's the first time that I've missed any on the emom shoulder press.  But I've also never had a 3 rep max before them either.  Eh, try again.  Also, even with the trap rolling, I've got something hinky going on in my trap/neck so that didn't help things...which leads us to...

Wod:
EMOM alternating minutes for 12 minutes
5 any way shoulder to overhead 115#
5 Chest to bar Pull ups

(first minute do 5 any way shoulder to overhead, second minute do 5 chest to bar pull-ups, third minute back to awsto, fourth back to pull-ups etc)

That went okay, all awsto were fine, usually 1-2 push press, rest push jerk, then ctb pullups.  Those were broken (i.e. I came off the bar) in three rounds, 2, 10 and 12.  There were a couple rounds where I had to do 6-7 because of failure to contact bar....but I didn't come off there.

Skill: skipped...didn't get home till 7:30...

Cash out:
1:00 lacrosse ball in glutes
1:00 foam roll back
1:00 foam roll IT Band
1:00 triangle pose

Now off to ice and heat the trap...

Wednesday...must be Squat day!

Buy in:

3x

1:00 pigeon pose
1:00 triangle pose
1:00 hamstring flossing
1:00 lacrosse ball in traps
1:00 lacrosse ball in pecs

Strength:

Squat
135x5
145x5
165X5

Wod:
AMRAP in 15 minutes
10 Deadlifts 125#
10 toes to bar
10 handstand rocks each side facing away from wall

4 rounds and 5 deadlifts

Skill:
Max plank hold 1:07
75 sit ups
Max plank hold 45.3


Cash out:
1:00 hamstring flossing
1:00 barbell tricep mash
1:00 lacrosse ball in pecs
1:00 lacrosse ball in glutes
1:00 happy baby

Saturdeadday!

Buy in:
1:00 pigeon pose
10 good mornings 25# plate to chest
1:00 happy baby
10 Bulgarian split squats
1:00 foam roll back
1:00 triangle pose

Ran through it twice because once never quite does the trick...

Strength:
Deadlift 190X5
Working sets of 130/150/170 x 5

This is a pretty big rehab milestone.  I had not lifted over 165 since a back episode at xmas, and I hit that a couple weeks ago.  Now I'm closing back in on 200.

Wod:
21-15-9
Deadlift 115#
Bar dips

A very very slow 9:36  High rep deads were really the thing that whacked my back all out of shape so I take my time with them.  Glutes were on fire here though....


Cash out is off till a bit later...

Thursday and shoulder press and other grief

Thursday-

Buy in:
1:00 happy baby
5 shoulder press 45#
1:00 samson stretch
5 push press 45#
1:00 lacrosse ball in glutes
5 push jerks 45#
1:00 barbell tricep mash

Strength:
Emom for 10 minutes 1 shoulder press @ 105#

All went fine.

Wod:
Amrap in 15 minutes
5 shoulder press 75#
30 second overhead hold with barbell
5 front squats 75#
30 second bottom of frontsquat hold with barbell
10 Thrusters 75#

Ho.Lee.Crap.

3 rounds plus all the way to the 30 second hold at bottom of front squat.

Skill:
3X
25 situps
max l sit hold

Cash out:
1:00 pigeon pose
1:00 hamstring flossing
1:00 lacrosse ball in traps
1:00 lacrosse ball in glutes
1:00 rumble roll quads

Wednesday woe...and squats

Buy in:

3x
1:00 happy baby
1:00 triangle pose
1:00 pigeon pose
1:00 lacrosse ball in traps
1:00 barbell tricep mash

Strength:
Backsquat  160X5

Wod:
Tabatta row
Rest 2:00
Tabatta row

1420 meters, High round 95, Low round 79

Skill:
25 Bulgarian Split Squats each leg

Cash out:
1:00 happy baby
1:00 hamstring flossing
1:00 lacrosse ball in glutes
1:00 lacrosse ball in lats
1:00 cobra pose
1:00 triangle pose

Long time Gone: Terrible Tuesday...

Tuesday-
Buy in:

3x
1:00 triangle pose

1:00 pigeon pose

1:00 lacrosse ball in traps

1:00 lacrosse ball in glutes

1:00 happy baby

Wod:

10-1

Hang squat clean 35# dumbbells

Push ups

Ow.  Ow.  8:38.6

Skill:

10 Handstand Push up attempts

5 to abmat, 3 to 2x15 plates and abmat, 2 negatives.