Paul Teehan in the house! Always good to train with Paul as he pushes us to the next level. His elbow is wrecked so no pullups but everything else is fine. He still crushed us even though he says he is out of shape. We did Shamrock+ which is a longer version of the original shamrock with a row in place of run. I just realized i left the 30 Goblet squats as well.
“Shamrocked Plus" 400m Run 1000m-Row 30-Goblet Squats I somehow missed this when i wrote it on board
40-Situps 20lb med ball sit-up and trunk twist
30-Burpees 400m Run 1000m-Row
Sunday morning with TAG, getting to be a tradition. Cool damp morning. For Time:
Row 1000m 21 Med Ball Situps and Med Ball Trunk Twists 15 Thrusters @115lbs Row 750m 18 Med Ball Situps and Med Ball Trunk Twists 12 Thrusters @135lbs Row 500m 15 Med Ball Situps and Med Ball Trunk Twists 9 Thrusters @155lbs First row was really good for me but probably too fast as the Med Ball situps & twists were hard straight off and the Thrusters as well. Had to break it up a ton - 7, 3, 3, 4, 4, 3 2nd Round - Had nothing for the row, but Thrusters were better 7, 4, 3,1 3rd Round - Row was slow again. Thrusters way better 6,3 Total time 26:33
The WOD that shall not be named. For those of you who have been following for awhile know that I dont do the event that occurs every spring in culminates in the games. Occasionally I will do a wod but usually modify it a bit.
20- minute AMRAP:
60 Calorie Row
50 Toes to Bar
30 Cleans @ 135lbs
Went out super hard on row and tried to hang on. All down hill from there. Lots of time bent over trying to find some energy or a breathe. The 135lb cleans felt like they weighed a zillion pounds.
Traveled to Atlanta on Wednesday and had a 7am start on Thursday so 2 off days. Back at it this morning.
A) Back Squat
5 x 3
B) 10 EMOM
1- Power Clean
1- Front Squat
1- Lunge on each leg
*Increase weight if possible
rd 1 -135
rd 2 -145
rd 3 -4 -155
rd 5 -165
rd 6-10 - 175
C) 5 Rounds
:30 Row for max cals; 3:30 rest
5 -16 fell off the rower and lost 4-5 seconds
Conditioning AMRAP 20 of: 3 Power Cleans, 185/135 3 Front Squats, 185/135 3 Jerks, 185/135 There is a 20 round limit on this workout – so if you are beast, capable of 20 rounds in 20 mins, stop. Haha - that is not possible for me. Not at the weight and not even at 155lbs which is what I did the workout at.
12 Rounds plus 6 reps
A2) Z press w/ DB
B) 3rds EFT (each for time)
15 Hang Power Cleans 135/95
Great workout. Achilles held up and my runs were pretty good.
Bend: Level 1, Day 1
A1) 5 x 10-Hip extensions
A2) 5 x :20 Arch Hold
B1) 3 x (10-12) Weighted hip extensions
B2) 3 x 10- ab mat situps
Aim for consistency or negative splits on part B.
Would have loved to do the wod as it was programmed but with my Achilles barking I decided to row instead of run. This did not go well. I started off at a moderate pace versus blasting out of the gate and I couldn't even hold that pace.
*This should take 45-60min if there is proper loading, we will be going
heavy often over the next 6 weeks so push it to the limit on this I’d
like to see 25/25 but its ok if 22/25 happens
Played 80 of 90 minutes. All good aside from Achilles. I'm fearful that its turning into a full fledged case of tendinitis. Getting kicked there didnt help. As far as the game went we pulled it out to get a tie with 2 late goals to tie 3-3.