Saturday

A. Snatch, 1/min for 15 min **start @ 65%, add weight every 3 min as long as you’re hitting quality reps **2 sec pause in catch

B. Clean & Jerk, build to a tough triple, drop each from top

C. Front Rack Step Up, build to 10RM each leg

+

10 min Bike cool down

Skipped.

Friday

A1. Press @ 20X2, 5 x 10, rest 90 sec

A2. L-sit Pull Ups @ 20X2, 5 x 4-6, rest 90 sec

+

20 min @ easy pace

Row 250m

30 sec Passive Hang from Rings

30 sec Ring Support Hold

5 Pistols/leg w/ 2 sec pause in bottom

30 sec Hollow Hold

A1. At 95#

A2. Done.

Metcon. Did 1 round and stopped. I was not ready. My HR felt like it was thru the roof and I felt awful. Like I was doing Fran and I I was really doing were passive hangs. Gona sit on it till Monday.

W4, coming off sickness

Thursday

Row 10 min @ Z2

10 min practicing KB Windmills

Bike 10 min @ Z2

10 min Turkish Get Up, 35#

Row 10 min @ Z2

10 mins @ 2:15-2:20 pace and I felt awful. Like I had sand paper at the back of my throat.

Did the wind mills and TGU. Hardest part was balance when my left hand was up. Fluid in my ears can potentially take up 12 weeks to fully drain 😳

Did not finish the rows tho. Didn't want to flare up my throat and sinus again.

Wednesday- rest day

Fever is gone. Coughing a lot less. Still feeling pressure everywhere inside my head. Draining like crazy. But I made it to work! So hopefully by tomorrow we are good.

Tuesday-

5 sets: Bike 2 min @ 100% 6 min Test pace, rest 1:30 min

+

16 min EMOM

1st- 10 CTB Pull Ups + 20 Double Unders

2nd- 15 Wallball, 20# **again, goal is unbroken

3rd- 20-30 sec HS Hold

4th- 30-40 sec Hollow Rock

Still down. Shortness of breath is killing me.

Monday-

Hip Flexor stretch

Glute activation work

+

A. Pause Snatch Deadlift just to knee cap + 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 8 reps, rest 2 min

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

+

3 rounds

15 GH Raises @ 20X0

20 GH Sit Ups @ 2020

Did not workout. Got knocked on my butt by some sort of sinus/ ear/ pharynx infection. Not cool. Will be down thru Wednesday. Didn't even go to work for the first time in almost a year.

Saturday-

A. Hang Squat Clean + 2 Jerks, build to tough single in 15 min (mid thigh)

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

C. Single Leg BB RDL @ 20X1, 3 x 5/leg, rest 2 min **not sure why quads are locking up, may be bending knee too much.  Video a set and put it in blog

+

3 sets

Row 2 min @ 2k PR pace

18 Wallball, 20# **I want these unbroken, goal is working on going deeper on unbroken sets and being able to recover

Rest 2 min

+

3 x 7 Unbroken Muscle Ups, rest as needed to complete Unbroken **try to rest less than last week

A. 225, tried 255 and failed the clean. Just felt slow.

B. 240 done

C. 105 done

http://youtu.be/fRKUd3WZjBM

wb done. 18 was super tough.

MUs 2 sets done. Tried to cut my rest time to 2 mins bn sets 2 and 3 and failed the 5th rep. Rested 1 more minute and failed rep 3.

Not feeling well today. Throat and sinuses acting up.