Day 30-38

Most Recent.

Day 38
Today was a rest day but I kept busy around the house just to stay active and loose.

Day 37

Front Squats @ 30X1 Tempo: 5-5-3-3-1(ended up doing the sequence twice) 135-165-185-205-235

+
10 Wall Balls 10sec rest
10 KBS 10 sec rest
5 HSPUs ( used mat for my head & also used the kipping technique
4 sets rest 3min in btw sets
+
from the day before since I could not get this in.

5 min Air Dyne @ Z1
then
AD for 1min @ 85%
1 min rest walk
200m run @ 85%
1 min rest walk
x8
then cool down AD Z1

Day 36

A.) Snatch 3 position (floor, knee, thigh)
x3 @ 65% 90#
x3 @ 70% 100#
x1 @ 85% 120#

B.) Snatch Pulls x5, x5  all @ 175# need to work on snatch pull technique

Second part of session was not completed which consisted of the following,
5 HSPUs
4 TGUs (alt)
AMRAP Chin-ups
3 sets w/3min rest in btw
+
5minAD @ z1
+
AD 1min @ 85%
1min rest walk
200m run @ 85%
1min rest walk
x8
+ AD cool down @ z1

Day 35

Rest day(active)..
Performed 20min of mobility work prior to start of work day.

Day 34 Warm-up for CrossFit Games Open Workout 14.2

10-15min just aerobic
then 3 rounds of
10 kbs 1.5
10 walking lunges
10 goblet squats 1.5
+
Snatch Balance x1 OHS x 3 worked up in weight, reach beyond the prescribed weight of 95# for the Open workout...(105#) & 1 C2B Pull-up.  4 sets

Then perform 14.2
0 - 3min
10 OHS @ 95#
10 C2B Pull-ups x2
3min-6min
12 OHS
12 C2B x2
6min-9min
14 OHS
14 C2B Pull-ups x2
9min-12min
16 OHS
16 C2B Pull-ups x2

I only completed 71 reps but I'm happy that I finally got my C2Bs

 Day 33
20-30min of light aerobic work on bike or rower/every 5min do 5 ohs with pvc pipe and shoulder mobility.
+
12min EMOM
Odd: 7 KBS 1.5
Even: Goblet Squats 1.5

10-15min worked on pistols.
+
row 1min on 45sec rest
keeping all row times @ 1:56 X 3
then rowed all out for 1 min= 227meters

Day 32
A.) Back Squats 2-2-2-2.. 275-305-325-345

12min EMOM
Odd: 1 Rope Climb
Even: 7 HSPUs
+
4 sets of 20 Unbroken wall balls, w/2min rest in btw sets.   36sec,37,sec,34sec,38sec.
+
3sets
20 Air Dyne Cal
then 3 rounds of
5 Burpee box jump overs
7 C2Bs Pull-ups
5min rest in btw sets.
5:16-5:57-5:34

Day 31
Rest Day

Day 30
A.) Snatch @ 60% x3, x4 @85#.. 65% x2, x3 @ 90#

B.) Snatch Balance x3-x3-x3 worked on getting under the bar quickly used mostly 45# bar

C.) 12min EMOM
Odd: 2 snatches @ 95# TNG
Even: 5 T2B Unbroken
+
AD 30 sec @ 85%
AD 30 sec slow spin
x 14
186 Cal
4.0 miles