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Workouts of the Week

Well, I survived the competition! Actually, it was pretty fun. My adrenaline kicked in and I really surprised myself with what I was able to do. Still, I'm glad it's over. ;) I'll do a more in-depth recap couple days!

 Here's what my week of workouts looked like:

 MONDAY UPPER BODY + WOD
1)Power clean to hang clean to push jerk:
worked up to 135, then 125, 115
2a)Landmine press: 20x6/25x6/30x6/25x8
2b)Pullups, neutral wide grip: 10/8/8/8
3a)Cable row: 4x8
3b)DB floor press: 3x10
4a)DB curls: 3x10-12
4b)Bentover lateral raise: 3x12
Finisher:
8 minute amrap:
5 pushups
10 swings
15 box stepovers
5 rounds + 5 pushups

 TUESDAY
30 minute amrap:
200 meter row
10 burpees over foam roller
200 meter run/200 meter walk
10 hanging knee raises
5 rounds

 WEDNESDAY LOWER BODY
1a)Glute ham raises: 3x12
1b)Broad jumps: 2x5
2)Front squats: 115x3/135x3/145x3/135x5/135x5
3)Pause squats: 135x5/155x3x5
4)Leg press: 230x12/250x12/250x10/230x12/200x15
5)Band walks: 3x15
Finisher:
6 wall balls w/20 lbs
12 swings w/35
40 jump ropes
4 rounds
*MASSAGE*
THURSDAY-walk/mobility

 FRIDAY-COMPETITION!
WOD 1-
Partner A has 4 minutes to establish a max weight of:
power snatch + hang squat snatch

Partner B (ME!)has 4 minutes to establish a max weight of:
power clean + hang squat clean + jerk (I got 140 for a PR!)

4-minute AMRAP of:
 35# kettlebell swings, with 8 burpees over partner at the top of each minute. 
Partners alternate movements, such that Partner A does burpees at the top of minutes 1 & 3 and swings the kettlebell during minutes 2 & 4; Partner B does burpees at the top of minutes 2 & 4 and swings the kettlebell during minutes 1 & 3. Total reps of KBS is your score.

 "Floater" WOD" -
Max tire flips in 60 seconds (alternating w/partner)
We got 17

 WOD 2-
5 shoulder-to-overhead 65#
10 deadlifts 65#
15 box step-overs 20"
AMRAP 8 minutes
Partners alternate movements
Total reps is your score


 WOD 3-
50 deadlifts 105# (Sets of 10, 10, 5)
60 lateral bar hops (Sets of 15)
70 thrusters 55# (Sets of 10, 10, 8, 7)
80 AbMat sit-ups(Sets of 20)
90 jumping pull-ups (Sets of 15)
100 wallballs 10# (Sets of 15, 10, 10, 10, 5 I think?)
Partners will do equal reps at each movement. One partner works at a time.

SATURDAY- Veg on couch and eat ;)

 SUNDAY- GLUTES  AND  HAMSTRINGS
1)Hip thrusts: 185x6/235x5/255x5/275x5/235x8/185x15
2)Reverse hypers: 110x15/130x12/140x12/140x12
3)Glute ham raise: 0x10/15x12/20x10
4a)Leg curls: 2x10/1x15
4b)Seated band abductions: 3x30
5a)Cable pullthroughs: 12/12/12/15
5b)Single leg glute bridges w/foot elevated: 3x12
6)Hanging leg raise: 2x10
7)Reverse crunch: 2x12

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