Saturday

A. Front Squat Eccentric Only, 7 singles @ 8 sec eccentric @ 95% 1RM, rest 1-2 min b/w singles **control 8 sec down to bottom then dump, put it back on rack

B. Power Clean & Push Jerk, build to 3RM

C. Power Clean & Jerk, 1/45 sec for 8 reps @ 100% of B

+

For time:

18-15-12-9-6-3

KB Swings, 70#

Burpees

A. 310 done

B. 195, not TnG

C. Missed rep 2 got everything else. By the end I was catching the power cleans just above parallel.

Metcon

6:53. Ouch. All UB.

Friday

A1. Push Press @ 80X2, 4 x 4, rest 90 sec **PUSH press this week

A2. Strict Lean Away Pull Ups @ 80X2, 4 x 5-6, rest 90 sec

+

12 min EMOM

1st- 7 Kipping HSPU’s at deficit, as much as possible

2nd- 1 Rope Climb, L-sit if possible

+

4 x (6 x Row 30 sec @ 2k pace -2 sec, rest 30 sec), rest 90 sec b/w sets

A1. 135 tough.

A2. 6,6,6,6 done

EMOM done

HSPU same depth as last week. 2 bumper plates. Around 8-8.5"

All L sits. Right hip/groin area still painful to hold an L sit.

Row done.

W2- triphasic

Thursday

Movement Activation Warm Up

Kossack Squats

Dead Bugs

Bird Dogs

Crossover Box Step Ups

+

A. Snatch Pull + Snatch, not TnG, heavy set for day in 12 min

B. Squat Snatch, 1/min for 60 sec for 12 reps @ 80-95% of A

C. Back Squat @ 80X1, 4 x 3 reps, rest 2-3 min **start @ 165#

+

10 min EMOM

5 Power Clean & Jerk TnG

**115# across

+

5 min Bike cool down

A. 195

B. 175 done

C. 165,165,185,185. Getting tougher to explode up.

EMOM done. Gnarly.

Bike done

Tuesday-

15 min easy pace

Run 200m

30 sec Passive Hang from Rings

30 sec HS Hold

30 sec Hollow Hold

+

A1. Single Arm Push Press @ 20X2, 4 x 6-8 reps, rest 60 sec

A2. Supinated Grip Pendlay Row @ 20X1, 4 x 8 reps, rest 90 sec

+

3 sets @ high consistent effort

Row 40 Cals

30 Double Unders

20 Russian KB Swings, 70#

10 Burpee Box Jumps, 24”

Rest 3 min b/w sets

Warm up done. 4 rounds done.
A1. 35#. Not sure if was supposed to rest bn arms or not. I did not. Left arm felt a little weaker in these.

A2. 95, 95, 105, 105

Metcon
1) 4:32
2) 4:40
3) 5:07

Last round of burpees got me. Lol! I was hurting. Not sure if that was the intent but I found the suck!

Monday-

Hip Flexor stretch

Glute activation work

+

A. Snatch Balance, build to 2RM in 12 min

B. Squat Snatch, 1/60 sec @ 100% of A for 7 reps

C. Deadlift @ 50%, 20 TnG, 10, 10, 10, rest 3 min b/w sets

+

Bike 4 min @ 6 min TT pace

4 min @ 50%

X 3

A. 165.... I inexplicably dumped 185 after I was 3/4 of the way up on my second rep. It felt easy too. No idea what happened.

B. Did it at 185 anyway.

C. Done at 205

Bike done.

No way to really if I hit all the numbers since I used a running clock.... But I'm quite sure I went right at or even a little faster than my 6 min pace on round 1 and 2.... Round 3 I know I was slower. I was running on fumes.

Saturday

A. Front Squat Eccentric Only, 7 singles @ 8 sec eccentric @ 90% 1RM, rest 1-2 min b/w singles **control 8 sec down to bottom then dump, put it back on rack

B. Power Clean & Push Jerk, build to 3RM

C. Power Clean & Jerk, 1/45 sec for 8 reps @ 100% of B

+

For time:

18-15-12-9-6-3

Wallball, 20#

Burpees

A. Done at 295

http://youtu.be/Rh7c7g5NTeI

B. DNF

C. DNF

Rushed for time today. Bad time management on my part. 

Metcon

6:56

All unbroken. 

Friday

A1. Push Press @ 80X2, 4 x 4, rest 90 sec

A2. Strict Lean Away Pull Ups @ 80X2, 4 x 3-5, rest 90 sec

+

12 min EMOM

1st- 5 Kipping HSPU’s at deficit, as much as possible

2nd- 1 Rope Climb, legless if possible

+

4 x (6 x Row 30 sec @ 2k pace, rest 30 sec), rest 90 sec b/w sets

A1.105, For some reason had it in my head these were strict press

A2. Done

EMOM done

HSPU on 2 plates... That's roughly 8-8.5"

Rope climbs legless

Row done.

Felt easy on Friday... Saturday my triceps were smoked!