Friday-

3 sets

Row 3 min @ 2k PR pace, rest 2:30 min

+

A1. Push Press, 4 x 3, rest 1 min

A2. Legless Rope Climb, 4 x 1, rest 2 min **try L-sit

+

3 rounds for time:

Run 400m

12 Deadlifts, 225#

6 Muscle Ups

**do some light soft tissue stuff on the bottom of your feet and calves before running

**do you have good running shoes?

1) 1:52.9/500 797m

2) 1:53.3/500. 794m

3) 1:54.7/500 784m

First 2 rounds felt good. Last round felt awful.

A1. 155,155, 165, 175. Legs felt smoked from the row

A2. All L sits.

Metcon

11:52

First round all UB

Second round broke DL at 8+4 and MU at 4+2

Last round 8+4 and 3+2+1 MUs

W3

Thursday-

Movement Activation Warm Up

Kossack Squats

Dead Bugs

Bird Dogs

Crossover Box Step Ups

+

A. Hang Squat Snatch, build to tough single in 10 min (Below Knee)

B. Squat Snatch, 1/min for 45 sec for 15 reps @ 80-95% of A

C. Back Squat @ 30X1, 5 x 4 reps, rest 2-3 min @ 80% 1RM

D1. Front Rack Step Ups, 2 x 10/leg, rest as needed **goal is same weight as last week

D2. Back Extensions @ 20X1, 2 x 25 reps, rest as needed

A. 185 😳

B. 165# done

C. 300# done

D1. 95# done. Metabolically challenging. And also left leg was harder.

D2. Done.

Tuesday-

4 sets: Bike 3 min @ 100% 6 min Test pace, rest 3 min

+

16 min EMOM

1st- 8 CTB Pull Ups + 20 Double Unders

2nd- 17 Wallball, 20#

3rd- 20-30 sec HS Hold

4th- 35 sec Hollow Rock

A. 38.4 kph 331 watts 44.9
B. 38.3 kph 331 watts 44.0
C. 37.9 kph 329 watts 42.7

Holy crap! My quads were destroyed!

EMOM done wall balls after the AD was terrible! 7+5+5

Monday-

Hip Flexor stretch

Glute activation work

+

A. Snatch Pull + Squat Snatch, build to tough complex in 15 min

B. Power Snatch, 5 @ 95#/min for 10 min **focus on efficiency and tech

C1. Back Squat, 3 x 10 reps, rest 2 min

C2. Strict Deficit HSPU’s, 3 x 5-6, rest 2 min

+

3 rounds

12 GH Raises @ 20X0

17 GH Sit Ups @ 2020

A. 185. Hips were not firing well. Missed 205 ugly. Lol!

B. Done

C1. 225

C2. 6 reps every set

5:43 metcon.

Saturday-

A. Squat Clean + 2 Jerks, build to tough single in 15 min

B. Front Squat, 4 x 6 reps @ 2-5% heavier than last week, rest 2-3 min

C. Single Leg BB RDL @ 20X1, 3 x 5/leg, rest 2 min

+

3 sets

Row 2 min @ 2k PR pace

22 Wallball, 20#

Rest 2 min

+

3 x 7 Unbroken Muscle Ups, rest as needed to complete Unbroken

A. 245#

B. 235

C. 95# for some reason, my quads spas and cramp when I do these?

1st set UB on the WB. Bad idea. The rest of these sets my legs were destroyed.

2nd set 14+ 6+2

3 Ed set 12+ 6+4 and barely kept the 2 k pace.

MUs done. But between sets 2 and 3 I took like 4 minutes of rest.

Friday-

3 sets

Row 3 min @ 2k PR pace, rest 2:45 min

+

A1. Push Press, 4 x 4, rest 1 min

A2. Legless Rope Climb, 4 x 1, rest 2 min

+

3 rounds for time:

Run 400m

5 Power Clean to OH, 185#

5 Muscle Ups

**do some light soft tissue stuff on the bottom of your feet and calves before running

**do you have good running shoes?

Row

1:53.9. 790m

1:54.2. 788m

1:53.7. 791m

A. 175# bad idea

A2. Done

14:13 metcon

A. Hang Squat Snatch, build to tough single in 10 min (mid thigh)

B. Squat Snatch, 1/min for 45 sec for 15 reps @ 80-95% of A

C. Back Squat @ 30X1, 5 x 5 reps, rest 2-3 min @ 77.5% 1RM

D1. Front Rack Step Ups, 2 x 12/leg, rest as needed **goal is same weight as last week

D2. Back Extensions @ 20X1, 2 x 22 reps, rest as needed

A. 170

B. 160

C. 290

D1. 95#. Ouch. Worst part of the wod

D2. Done