Summer Training Week 1 (6/3 - 6/7)

Monday:

Alternating EMOTM 12 minutes
7 power clean 135/95
7 toes to bar
right into alternating emotm 12 minute
7 Push Press 135/95
7 CTB pull ups

PM:
    Push Press 10 - 3 - 8 - 2 - 6 - 1
Rest 3 minutes

    EMOTM 3 Muscle-Ups x 15





First Day of two-a-days. The plan is to continue with Gravities programing and adding in work outs that incorporate my weaknesses two to three times a week. Weaknesses include:

1. Dead Lifts 
2. Snatch 
3. Handstand Pushups with Kip
4. Chest to Bar Pullups 
5. Turkish Getups 

Tuesday:

A: 4 Sets of 10 back squats

B: 10 - 1
     135 Power Clean
     55 Goblet Squat










Today was pretty good. 205 for 10 in the front squat was probably a pr of some kind. Also, the 10 - 1 was tough (considering we did cleans yesterday as well). All sets went unbroken. I need to do them slower / under control and take no rest between sets. Don't burn out during the set. Find ways to keep moving. 

Wednesday:

20 Minute amrap
5 HSPU
10 KBS (50)
20 Thrusters @ 45lbs

Today was pretty damn brutal. I want to use worse language but I guess I should keep it G rated. Abbi did 3 wal walks 10 kb swings with the infant kb and 20 wall balls with a 6kg ball with is 13 pounds (right where it should be) She did great. Chris did 10 regular pushups, 10 Kb swings, and 20 wall balls with the 6kg ball. I worked really hard on the kip in the handstand pushups and started getting it after a while. All of the HSPUs were unbroken minus set #5. Thrusters were the hard. The first set was unbroken and then I had to break it up on the rest. Typically I went 12 - 8. I need to invest in a 20 pound wall ball. Would have been easier and as prescribed. Probably would have gotten around 8-9 sets easy if I had the wall ball. 

Thursday:

6 sets:
    15 deadlift 225/135
    15 Box jumps 36/24
Rest 3 minutes




Today's Theme was making noise while working out. For some reason I was the only one that was good at this. Abbi and Chris need a lot of work... especially Chris. Abbi used 95 pounds for the dead lift and 24 inches on the box jumps. Chris used 135 on the dead lifts and also jumped up to 24 inches. I did 225 on the dead lifts and a 36 inch box. Looks like all of the sets were pretty consistent. I was the only one that dropped off by 15 seconds on the 6th set. Good thing it was the last set because i was very very spent. The dead lifts were fast and strong. The box jumps sucked...... Real bad. I sure am glad I am keeping this blog %

Friday:

A1. Front squat 3x5; rest 10 seconds

A2. Back squat; 3x10; rest 10 seconds

A3. Barbell walking lunges 3x24; rest 3 min

+

Team WAD
1. Double unders
2. Farmers Carry (50 in each hand)
3. Burpee

Score for max Burpees and Double unders 

The theme of the day was "Get er' Done." It was decided upon by Chris who promptly refused to say it on three when we put our hands in. It was a jerk move. We all did a few rounds of part A and then decided as a fitness community that we were tired and didn't want to work today. It was day #5. We decided that we need to start taking Wednesday's off and do something fun like duck duck goose or sleep or something.  Abbi was complaining... a lot. So we stopped doing the squats (which was a pretty good workout and should be tried again with fresher legs) and went into the team WOD. It was very fun for me. Abbi and Chris did Single-unders and counted every two as 1. It would have been better if we had the kick ass play list going. Thoughts on ways to improve / things we are good at. 

Chris: He is good at the following: keep moving / anything aerobic. He can keep things going and does not have a problem keeping up with me. He needs to work on his hip flexibility to get deeper in the squats while keeping his chest up. This should be a focus as we move on. 

Abbi: She is good at showing up. Not a lot of people are dedicated enough to be in the Gym every day that early in the morning; especially after a night of drinking milkshakes. She needs to work on her hips opening and closing as well as over all strength. Her endurance is probably the best I have seen... but I haven't looked very hard. 

Andrew: Stop being a B and pick the weight up. Even if you cant breathe / see. 

I'll post the workouts for next week by Sunday. Have a good weekend. I'll be on the horn making sure everyone is staying smart and safe... Everyone needs to think of something to do on our day off.  I think Chris was saying something about cooking us breakfast or something.