Monday- Snatch Density + BSQ Int + MAP 7

A. Snatch, 4 TnG/min for 10 min, start @ 55-60% and build as long as technique is perfect and moving smooth

B. Back Squat, build to a quick tough double - keep it snappy

+

10 min @ 85%

Row 35 Cals

20 Wallballs, 20#

12 Toes to Bar

Rest 5 min

10 min @ 85%

Row 35 Cals

15 Deadlifts, 115#

15 HSPU’s

A. Done 120, set 7 gave me trouble.

B. 275... squatted with my Alaskan buddy and he said I was moving very fast on my squats, but that I have a bad habit of turning off my Hammies on the way down. I'll listen to the 500# squatter and see how I can fix that.

Metcon 1

2+ 20 cals

Metcon 2

2+ 26 cals

Not my best rowing day... typically I keep around 1100-1150 cals per hour when I row, today I was barely able to keep a 1000 cals pace.

Saturday- Snatch quick + Thruster EMOM + LE 2

A. Power Snatch + Squat Snatch, build to 80-85% for a sharp complex

B. Thruster @ 40% 1RM FSQ, 3/min for 8 min

+

For time:

21 Thrusters, 95#

15 Lateral Burpees over Bar

9 Cal Row

Rest 7 min

For time:

15 Burpee Box Jumps, 24”

30 Pull-Ups

15 Burpee Box Jumps, 24”

Rest 7 min

For reps

30 sec Power Clean to OH, 115#

30 sec Box Jumps, 24”

30 sec KB Swings, 53#

30 sec Bike, Cals

A. 175.

B. 130# done

Metcon 1

1:45

Metcon 2

3 mins

Died on the last 5-6 burpee box jumps

Metcon 3

9 clean to OH

9 box jumps

13 KBS

7.5 cals

Ouchy.

Friday- Gym Warm Up + MAP 4

3 sets not for time:

10 GH Sit Ups

15 Hip Extensions

30 Double Unders

+

3 min @ 85-90% effort

5 Push Press, 115#

10 Deadlifts, 115#

15 Box Jumps, 24”

Rest 3 min

3 min @ 85-90%

Bike 10 Cals

10 Power Snatch, 75#

Rest 3 min

3 min @ 85-90%

4 Burpees

6 KB Swings, 53#

8 Wallball, 20#

Rest 3 min

3 min @ 85-90%

Row 15 Cals

10 Overhead Squats, 75#

Rest 3 min

3 min @ 85-90%

Run 150m

7 Toes to Bar

Warm up done

Metcon 1

2+16 reps

Metcon2

2+2 cal

Metcon3

3+10 reps

Metcon 4

2+1 cal

Metcon 5

3

Thursday- Cl&J Battery + FSQ + UB Muscle Endurance + Row MAP 1

A. Squat Clean + Jerk, 1/60 sec @ 70-85% for 12 reps

B. Front Squat @ 30X1, 4 x 3, rest 2-3 min

C1. Muscle Ups, 4 x 5 Unbroken, rest 20 sec

C2. CTB Pull-Ups, 4 x 10 Unbroken, rest 20 sec

C3. Kipping HSPU’s, 4 x 15 (unbroken if possible), rest 3-4 min

+

Row 30 sec @ 2k pace, rest 30 sec x 10

A. Done 225

B. Done 225, 255, 255, 255

C. Done. Failed on my last rep of the last set.

C2. Done. Last set lost the butterfly rhythm around 7-8 reps

C3. Done. Last set broke at 8+7

Row done at 1:54/500 pace

Tuesday- Sport EMOM + Skill Endurance/Strength Capacity + LP

12 min EMOM

1st- 8 Deadlifts @ 50% 1RM

2nd- 40 sec AMRAP Double Unders

+

3 sets

60 sec AMRAP Wallball, 20#

Rest 60 sec

Max Unbroken Muscle Ups

Rest 90 sec

+

3 sets

15 Thrusters- start @ 115# and try to build but must be unbroken

Rest 30 sec

15 Burpee Box Jumps, 24” AFAP

Rest 90 sec

+

Row Sprint, 30 sec MAX EFFORT, rest 3:30 x 4

Emom done 205 DL

DL felt ok

DUs were ok... 65, 59, 61, 54, 58, 47

Fore arms were blowing up on the DUs tho

Metcon 1

WB 20, 23, 17

MU 9,6,6

Grip was going gone after the first round

Metcon 2

Thrusters 12,8,10

Wrist was starting to hurt so I didn't push here. No way I could go up in weight.

Burpee box jumps

Crushed round 1, round 2 and 3 I started dying out around 7-8 reps.

Row

Cals, 13,13,14,14

Meters 163,161,160,160

No idea why as my cals went up my meters went down.

W2

Monday- Snatch Density + FSQ Int + MAP 7

A. Snatch, 3 TnG/min for 10 min, start @ 60-65% and build as long as technique is perfect and moving smooth

B. Back Squat, build to a quick tough triple

+

10 min @ 85%

Row 35 Cals

12 Power Snatch, 75#

12 Toes to Bar

12 Box Jump Overs, 24”

Rest 5 min

10 min @ 85%

Bike 25 Cals

15 Wallball, 20#

12 CTB Pull-Ups

9 Bar-Facing Burpees

A. 130 felt solid, 135 felt strong 140 was still good, last set started getting a little lazy tho.

B. 275, those were still fast, any heavier and I would have been grinding. Legs are not fully back yet.

Metcon 1

2 rounds + 9 cals

Metcon 2

2 rounds +4 cals

Ouchy... that was a little more like 90% lol! I have a friend down from Alaska that finished 34 in his region last year and he did this wod with me... I think my ego got the best of me lol!

Saturday

3 rounds not for time

10 toes to bar

10 box jumps, 24" step down

35 double Unders

+

A. Power clean, 1/60 sec for 10-12 reps @ 70-80%

+

Row 30 sec

Rest 30 sec

30 sec bear crawl

Rest 30 sec

30 sec jump rope

Rest 30 sec

X 8 sets

Done

TTB were the tougher part. Felt a little sluggish

Cleans felt great at 185-190

Friday

5 sets

30 sec Row @ high AEROBIC effort

30 sec rest

30 sec Bike @ high AEROBIC effort

30 sec rest

+

A. Power Snatch, 1/60 sec for 10 min @ 70-80%

B. Front Squat, 3 x 3 @ 75-80%, rest 2-3 min

+

5 sets

30 sec Row @ high AEROBIC effort

30 sec rest

30 sec Bike @ high AEROBIC effort

30 sec rest

Done
Snatches 145-150-155, all felt solid
FSQ at 260 felt like 460... rough squat day

5 rounds

2 min Row

2 min Bike

1 min jump Rope

1 min FLR on Rin

Done

Tuesday- Sport EMOM + Sport Skills + Row intervals

12 min EMOM

1st- 3 Muscle Ups + 25 Double Unders

2nd- 10 Burpee Box Jumps, 24”

+

3 sets for time and efficiency

21 Cal Bike

16 CTB Pull-Ups

9 HSPU’s @ 3” deficit strict

Rest 3 min b/w sets

+

Row 500m @ 2k pace, rest 60 sec x 4

Starting to feel better, still have not even gone to work tho. I'm hoping by Thursday I'll be good to get back in the game.

Monday- Snatch Density + FSQ Int + MAP 7

A. Snatch, 3 TnG/min for 10 min, start @ 60-65% and build as long as technique is perfect and moving smooth

B. Front Squat, build to a quick tough triple

+

10 min @ 85%

Row 35 Cals

10 Burpee Box Jumps, 24”

15 Toes to Bar

Rest 5 min

10 min @ 85%

Row 35 Cals

20 Wallballs, 20#

15 GH Sit Ups

DNF

Even more sick. Just stayed in bed all day

Saturday- BSQ + LP

A. Back Squat @ 40X1, 3 x 3, rest 2-3 min **80+% for each set

+

4 sets @ max effort

5 Thrusters, 135#

15 sec Bike Sprint

Rest 3:15

+

4 sets @ max effort

5 Sumo Deadlift High Pulls, 135#

15 sec Row

Rest 3:15

DNF 

Sick. Really bad cold. 

Friday- Cl&J Int + Hinge/Press Sport EMOM + Tester

A. Clean & Jerk, 1/30 sec for 5-10 reps @ 60-70% into 1/45 sec for 5 @ 70-80%, 1/60 sec for 5 @ 80-90%

+

12 min EMOM

1st- 10 Power Clean @ 115-135#

2nd- 10 HSPU’s- strict as long as possible then kipping

+

3 rounds for time:

75 Double Unders

15 KB Swings, 70#

5 Muscle Ups

A. 165x5, 195x5, 225x 5, wrist was actually hurting today. First time in a long time.

Emom done

Power cleans 115 unbroken

HSPU strict for 4 rounds then 7 strict and 3 kipping, and all kipping the last round

Metcon

9:00

Third round of DUs was a struggle. Grip was just fatigued.

W1

Thursday- Snatch Int + SL/Pull Sport EMOM + Mixed MAP

3 sets not for time:

45 Double Unders

12 Wallball, 20#

3 Wall Walks

+

A. Snatch, 1/30 sec for 5-10 reps @ 60-70% into 1/45 sec for 5 @ 70-80%, 1/60 sec for 5 @ 80-90%

+

12 min EMOM

1st- 10 Steps Double KB Front Rack Lunges, 53#/H

2nd- 1 Legless rope Climb

+

3 sets @ high consistent effort

Row 500m

20 Thrusters, 45#

12 Toes to Bar

15 Box Jump Overs, 24”

Rest 3 min b/w sets

Warm up done

Struggled a little with the DUs first round.

A. 145x5, 165x5, 185x 5,  missed the last one, reset hit it. 

Emom done

Lunges got spicy. 

1) 4:20

2) 4:32

3) 4:54