Tuesday- Speed LB + Row/Bike w/ LB Muscle Endurance

A. Hurdle Hops, 3 x 3 hops, rest as needed **set PVC hanging off 3 different 24” boxes and jump and land on two feet

B. Front Squat w/ Chains, 3/min for 9 min @ 65% + chains

C. Deadlift w/ bnds, 1/20 sec for 15 reps @ 65% + bands

**B and C focus on moving bar as fast as possible

+

2 sets

Row 1000m @ 5k Pace

Rest 15 sec

10 Double DB RDL’s @ 3030 tempo with 35-45#/H

Rest 60 sec

Bike 50 Cals

Rest 15 sec

10 Double KB Front Rack Squats @ 3030 tempo **25# KB’s/arm

Rest 2 min

A. Done

B. 210+ 58# chains first 3 rounds were super tough. Got better they the middle few rounds.

C. DL 265

12:34 round 1

27: 30 total

Monday- Oly ME + Drop Sets + IGT

3 sets

45 sec Table Shoulder Extensions

10 Wall Facing HS Shoulder Shrugs **get Wall-Facing in handstand about 4” away from wall, keep hollow body and push through shoulders to get nose to wall and back away for 10 reps

60 sec Straddle Stretch

+

A. Hang Snatch (mid thigh), build to 1RM for the day + 5 singles @ 90%

B. Power Clean, build to 2RM TnG for the day + 5 singles @ 90-100%

+

3 sets @ high effort

Run 800m

AMRAP Unbroken Bar Muscle Ups

Rest 90 sec b/w sets

+

3 sets not for time:

8-10 Strict Toes to Bar

10 Seated DB Arnold Press

10 Ring Rows @ 20X2 **keep glutes squeezed and hips extended throughout movement

A. 185 max squeezed under there. 165 singles

B. 205 double; 205 singles

1) 5:03 +11

2) 4:47 10

3) 4:50 10

Saturday- UB Vol + 7/7’s

A. Legless Rope Climb, 1/min for 7-8 minutes **Add 1 min to last week (note minutes completed)

B. Strict HSPU’s @ 5” deficit, 3/min for 5-7 min **Add 1 min to last week (note minutes completed)

+

7 min @ 95%

15 Shoulder to OH, 115#

12 GH Sit Ups

9 Burpees

Rest 7 min

7 min @ 95%

12 Cal Row

12 Power Snatch, 75#

12 Ring Push Ups

Rest 7 min

7 min @ 95%

5 Squat Cleans, 165# (singles)

5 Muscle Ups

5 Box Jumps, 30”

A. Done 8 mins

B. Done 7 mins

Metcon 1

3+4 stoh

Metcon 2

3+ 12 cals

Metcon 3

3+ 3 cleans

Friday- ME LB + SL Squat/Bending + Sport Scenario

3 sets not for time

10 Kossack Squats/side

10 Banded X-Walks each direction

+

A. Sumo Deadlift @ 31X1, build to 3RM

B. Back Squat @ 2020 tempo, 3 x 12 reps, rest 2 min **start @ 50% and build off feel

C1. DB Reverse Lunge off 45# Plate, 3 x 12/leg, rest 30 sec b/w legs

C2. Back Extensions @ 20X1, 3 x 18, rest 2 min

+

15 min AMRAP

1st- 7 Toes to Bar + 7 Russian KBS, 70#

2nd- 15 Wallball, 20#

3rd- 9 Box Jump Overs, 24”

Dnf

Had to stay long at work plus I literally did not sleep the night before. Last minute projects at work.

W2

Thursday- Snatch Strength + Cl&J + Sport EMOM + Sled/OH Stability + Scap

3 sets

5 Thoracic Bridge Rotations/side

5 KB Windmills/side

60 sec Hip Opening Sequence https://www.youtube.com/watch?v=nLuvQCTPrcY

+

Snatch Warm Up

2-3 sets

3 Snatch Deadlifts

3 Muscle Snatch

3 OHS

3 Sotts Press

3 Hang Power Snatch

+

A. Hang Power Snatch + Power Snatch, build to tough complex

B. Squat Snatch, 1/45 sec for 12 reps @ 80-100% of A.

C. Power Clean + Squat Clean + Jerk, build to tough complex

D. Squat Clean & Jerk, 1/45 sec for 12 reps @ 75-90% of B

+

3 sets

100m Sled Drag w/ 110# on top of sled

100’ Snatch Grip Overhead Carry w/ Yoke if possible **if not, use barbell w/ KB’s hanging via bands

100’ Single Arm Farmer’s Carry each arm, heavy as possible

+

Feet Elevated Bridge Hold- 5 x 10 sec, rest as needed

Warm up done

Snatch warm up done

A. 155, not a good snatch day.

B. 145 done

C. 205

D. 185, that was rough metabolically

Metcon done. Forgot to change the time cap on the clock before I got started. It was a grind tho. Used 80# DB

Tuesday- Speed LB + Row/Bike w/ LB Muscle Endurance

A. Hurdle Hops, 3 x 3 hops, rest as needed **set PVC hanging off 3 different 24” boxes and jump and land on two feet

B. Front Squat w/ Chains, 3/min for 9 min @ 60% + chains

C. Deadlift w/ bnds, 1/30 sec for 15 reps @ 60% + bands

**B and C focus on moving bar as fast as possible

+

2 sets

Row 1000m @ 5k Pace

Rest 30 sec

10 Double DB RDL’s @ 3030 tempo with 35-45#/H

Rest 60 sec

Bike 50 Cals

Rest 30 sec

10 Double KB Front Rack Squats @ 3030 tempo **25# KB’s/arm

Rest 2 min

A. These hurt. Shins were sore from the running

Someone was using the chains so I started with the DL

B. 195+ 58# of chains

C. 245 plus bands

Metcons

12:46

13:00

Monday- Oly ME + Drop Sets + IGT

3 sets

45 sec Table Shoulder Extensions

10 Wall Facing HS Shoulder Shrugs **get Wall-Facing in handstand about 4” away from wall, keep hollow body and push through shoulders to get nose to wall and back away for 10 reps

60 sec Straddle Stretch

+

A. High Hang Snatch, build to 1RM for the day + 5 singles @ 90%

B. Power Clean, build to 1RM for the day + 5 singles @ 90%

+

3 sets @ high effort

Run 800m

AMRAP Unbroken Muscle Ups

Rest 90 sec b/w sets

+

3 sets not for time:

10 Toes to Bar

10 HSPU’s Strict

10 Ring Rows @ 20X2 **keep glutes squeezed and hips extended throughout movement

Warm up done

A. 175. To my surprise. Wasn't pretty so I stopped

Singles at 160

B. 225. 235 was a sqt clean. Singles at 205

1) 4:46 including 8 MUs

2) 4:49 7 MUs

3) 4:46 7 MUs

Saturday- UB Vol + 7/7’s

A. Legless Rope Climb, 1/min for 7-8 minutes

B. Strict HSPU’s @ 5” deficit, 3/min for 5-7 min

+

7 min @ 95%

20 Wallball, 20#

15 Toes to Bar

Rest 7 min

7 min @ 95%

10 Cal Bike

12 Alt DB Snatch, 70#

8 Ring Dips

Rest 7 min

7 min @ 95%

5 Thrusters, 155#

5 Box Jumps, 32”

10 CTB Pull-Ups

A. Done

B. Done

Metcon 1

3+14 TTB

Metcon 2

2+4 DB snatches

Metcon 3

3+3 thrusters.

Ouch.

Friday- ME LB + SL Squat/Bending + Sport Scenario

3 sets not for time

10 Kossack Squats/side

10 Banded X-Walks each direction

+

A. Med Ball Box Squat @ 31X1, build to 3RM **Put Medball on top of 45# plate to squat to focus on sitting back as far as possible, shins should stay vertical

B. Front Squat, 3 x 12 reps, rest 2 min **start @ 50% and build off feel

C1. DB Reverse Lunge off 45# Plate, 3 x 10/leg, rest 30 sec b/w legs

C2. Reverse Hyper or Back Extensions @ 20X1, 3 x 20 RH or 3 x 15 Back Ext, rest 2 min

+

15 min AMRAP

1st- 7 Burpee Box jumps, 24”

2nd- 8 Power Snatch, 95#

3rd- 35 Double Unders

Warm up done

A. 255# did these low bar.

B. Did all at 155. Quads are still smoked from Tuesday.

C1. 50

C2. Back extensions.

Emom. Tried to move as quickly as possible. That was sneaky tough.

W1

Thursday- Snatch Strength + Cl&J + Sport EMOM + Sled/OH Stability + Scap

3 sets

5 Thoracic Bridge Rotations/side

5 KB Windmills/side

60 sec Hip Opening Sequence https://www.youtube.com/watch?v=nLuvQCTPrcY

+

Snatch Warm Up

2-3 sets

3 Snatch Deadlifts

3 Muscle Snatch

3 OHS

3 Sotts Press

3 Hang Power Snatch

+

A. Hang Power Snatch + Snatch Balance + OHS, build to tough complex

B. Squat Snatch, 1/45 sec for 10 reps @ 80-90% of A.

C. Power Clean + Hang Squat Clean + Jerk, build to tough complex

D. Squat Clean & Jerk, 1/45 sec for 10 reps @ 75-90% of B

+

3 sets

100m Sled Drag w/ 90# on top of sled

100’ Snatch Grip Overhead Carry w/ Yoke if possible **if not, use barbell w/ KB’s hanging via bands

100’ Single Arm Farmer’s Carry each arm, heavy as possible

+

Feet Elevated Bridge Hold- 5 x 10 sec, rest as needed

Warm up done

Snatch warm up done

A. 150. Felling pretty smoked from Tuesday still

B. 135

C. 195

D. 175

Done

That oh yoke carry was no joke. Especially because I miss read the wod and did 100m of everything.

Tuesday-

15 min easy pace

Run 200m

8-10 sec Single Arm Hang each arm

20 sec HS Single Arm Hold (shift hands every 5 sec)

5 GH Sit Up @ 3030

+

Forearms warm up

2 sets

10 controlled PVC Rotations

10 Flexion/Extensions w/ 2.5# plate

10 Side to Side w/ 2.5# plate

10-12 Shoulder Extensions

+

For time:

100 Wallball, 20#- **note time

100 Pull-Ups

Warm up

3 rounds plus 1 GHD

Forearm prep done

Metcon

100 WB 6:25

100 pull ups 14:13 total

Monday-

Hip Flexor stretch

Glute activation work

+

A. Back Squat, build to 1RM for the day

B. Deadlift, build to 20RM **get warm up sets of 5-6 reps, only one attempt at 20 reps unless you completely miss the mark.  Can’t stop short though, must get at least one set of 20 unbroken, no straps

C. Sumo Stance Good Mornings, 2 x 15 reps, rest as needed **add weight as necessary

D. Seated Banded Hamstring Curls, 3 x 25 reps, rest as little as possible

+

10 min Bike cool down **wear BFR for cool down

A. 335, felt good, went for 365 and just got stuck around parallel. Just got over confident.

B. 245. The last 5 got spicy.

C. 75# both sets

D. Done

Bike done

Hamstrings were pretty sore the next day.

Saturday

A. Front Rack Step Ups, build to 10RM/leg

B. 50 Strict HSPU’s for time:

+

400m Sled Drag w/ 45# on top, harness around waist

Felt smoked even before I stepped in the box. Just felt best down.

A. 95 per leg

B. 3:34

Metcon 14:00

175# sled plus 45#.

Did the first 70m with 90# because I put 45# per side. I would still be out there now. That was a tough one.

Friday

Forearm Prep

3 sets

10 controlled PVC Rotations

10 Flexion/Extensions w/ 2.5# plate

10 Side to Side w/ 2.5# plate

10-12 Shoulder Extensions

+

A. SA DB Press @ 20X1, build to 10RM each arm

B. SA Upright Row, build to 10RM each arm

C. Rope Climb Legless, 5 reps @ 15’ for time:

+

Towel Ring Swing Drill- 2 x 8-10 swings- https://www.youtube.com/watch?v=g5FOnDXeNuE

+

30 Muscle Ups for time: *no more than 5 unbroken at a time

+

For time:

400m Farmer’s Carry, 53#/H

400m Double KB Front Rack Carry, 53#

A. 50# both arms. Our next size DB is 70#. Got 1 with my right arm, none with my left

B. 50 both arms, 0 at 70 for both arms

C 2:31

Towel swings done

MUs 6:26

FC 6:00

Total 13:58

W6

Thursday

Movement Activation Warm Up

Kossack Squats

Dead Bugs

Bird Dogs

Shoulder Extensions- https://www.youtube.com/watch?v=Hv8szNa1xJc

+

A. Med Ball Granny Toss, 1/20 sec for 10 reps w/ 15-20# ball for max height

B. Squat Snatch, 1/60 sec, start @ 70% and build off feel to 1RM for the day

C. Front Squat @ 20X1, build to 1RM in 15 min

D. Front Squat @ 85% @ 20X1, 1 x max unbroken at tempo

E1. Reverse Hyper, 3 x 20 reps, rest as needed **adjust load, I want slight control on the way down, but still want it to swing under for traction

E2. Natural Knee Extensions, 3 x 6-8, rest as needed **make sure you keep hips fully extended throughout movement- https://www.youtube.com/watch?v=UI8u5CqsvSw

F1. Thoracic Bridge- 3 sets of 3 x 10 sec holds, rest as needed **feet elevated, focus on not hyper extending through low back but pressing through thoracic region

F2. Jefferson Curls @ 3030, 3 x 8-10 w/ 25#’s, rest as needed

+

5 min Bike cool down

A. Done

B. Started at 150, 155, 165, 170, 175, 185, 195 miss, 195 made, 200 miss.

C. 285 no belt! . Had 2 mins for a last attempt, went for 315 and almost passsd out.

D 245x6

E1. Done.

E2. Sets of 8. Btw we have a leg extension machine at the box.

F1. Done

F2. Sets of 10