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 4-5 reps, rest 20-30 sec b/w sides

A2. Supinated Grip Pendlay Row @ 20X1, 4 x 10 reps, rest 90 sec

+

3 sets @ high consistent effort

Row 40 Cals

20 Thrusters, 45#

20 Pull Ups (10-5-5)

40 Double Unders

5 Burpee Box Jump Overs, 24”

Rest 3 min b/w sets

15 min done. 4 rounds plus the run

A1. 45# done. These didn't bother my wrist as much. The internal rotation for some reason makes it more bearable.

A2. 115. Done.


Metcon
1) 5:21 UB thrusters and broke the DUs twice
2) 6:02 UB Thrusters and DUs only once. I also got off the rower faster not sure where I lost time. I think may be I moved slower on the thrusters? Rested longer bn pull ups? Not sure.
3) 6:38. Pushed the rower to maintain pace with rounds 1 and 2, broke the thrusters into 10,5,5, DUs broke twice.

Found the suck on the last one. Lol! That one got my stomach feeling weak.

Monday-

Hip Flexor stretch

Glute activation work

+

A. Snatch Balance w/ 2 sec pause in catch position, build to 1RM in 12 min

B. Squat Snatch, 1/60 sec @ 85-95% of A for 8 reps

C. Deadlift @ 225#, 20 TnG, 10, 10, 10, rest 3 min b/w sets

+

Bike 3 min @ 6 min TT pace

3:00 min @ 50%

X 3

A. 195, had a hard time with these today. Bar kept creeping forward or I was dropping backwards and leaving the bar. Either way I know I got more.

B. 175 done. Receiving the bar still hurt. Made an appointment for Friday. Got all them done tho. No misses.

C. Done. Getting spicy!!

Bike.

Crushed the first one probably too fast.

Grinded the second one at the exact target pace

Got crushed. First 1 min I was solid then the next 90 seconds were super tough. Hammies were cramping and legs felt done. Finished with a "sprint" effort for the last 30 seconds but it wasn't enough to get me up to the target.

Saturday

A. Front Squat @ 17X2, 4 x 4 reps, rest as needed

B. Power Clean & Push Jerk, build to 2RM

C. Power Clean & Jerk, 1/45 sec for 8 reps @ 80-90% of B

+

For time:

3 rounds

75 Double Unders

10 Clean & Jerk, 115# (singles)

5 Burpee Box Jumps, 30

DNF. Had to judge a comp today. Then thought an extra day of rest might do my wrist good. If Monday my wrist is still hurting I'm making an appointment with my chiro.

Friday

A1. Push Press @ 20X6, 4 x 4, rest 90 sec **focus on keeping rib cage locked down during lockout

A2. Strict Lean Away Pull Ups @ 20X5, 4 x 5-6, rest 90 sec

+

12 min EMOM

1st- 8 Kipping HSPU’s at deficit, as much as possible

2nd- 1 Rope Climb Legless + 1 Rope Climb

+

4 x (6 x Row 30 sec @ 2k pace -3 sec, rest 30 sec), rest 90 sec b/w sets

A1. 75# and even that was bugging my wrist.

A2. These were much tougher than I expected. Could only get 4 UB then finished the 5th rep.

EMOM. Done. Used paralletes for the HSPU and a pad so my hands wouldn't end up past my shoulders. Probably around 10+ inches deep. But the paralletes bothered my wrist less than open hand on the plates.

Row done. Only missed 3 targets, and 2 of them were cause I was distracted and started a second or two late.

W3- triphasic

Thursday

Movement Activation Warm Up

Kossack Squats

Dead Bugs

Bird Dogs

Crossover Box Step Ups

+

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

B. Squat Snatch, 1/min for 60 sec for 15 reps @ 80-95% of A

C. Back Squat @ 27X1, 4 x 3 reps, rest 2-3 min **start @ 165#

+

5 x 10 TnG Power Clean to OH, start @ 95# and build off feel but ensure good turnover and technique, rest as needed

+

5 min Bike cool down

A. 165#. Power snatch was the limiting factor. Just wasn't pulling up high enough.

B. 155# done. Receiving the bar felt painful on my left wrist

C. 165, 175, 185, 195. Felt like I needed to make up a bit for my terrible snatching performance. So I push the weight here.

95, 105, 105. Done. My wrist couldn't take going over head anymore. Pain was just getting worse and worse with each set.

5 min AD 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 20-30 sec b/w sides

A2. Supinated Grip Pendlay Row @ 20X1, 4 x 10 reps, rest 90 sec

+

3 sets @ high consistent effort

Row 40 Cals

20 Wallball, 20#

40 Double Unders

10 Toes to Bar

3 Muscle Ups

Rest 3 min b/w sets

Warm up
4 rounds

A1. 40#
A2. 105,105,115,115

Metcon
5:44
8:12
9:08

That was awful. It was 125 degrees inside the box at the time I was working out and super humid. It sucked everything out of me. Could not string my DUs together, wall balls against a wall radiating with heat was just terrible. And no matter how hard I pushed after round 1 I could bare keep a 900 cals per hour pace. So looking forward to a rest day in the AC.

Monday-

Hip Flexor stretch

Glute activation work

+

A. Snatch Balance, build to 1RM in 12 min

B. Squat Snatch, 1/60 sec @ 90-100% of A for 8 reps

C. Deadlift @ 215#, 20 TnG, 10, 10, 10, rest 3 min b/w sets

+

Bike 4 min @ 6 min TT pace

3:30 min @ 50%

X 3

A. 225, not the prettiest lift I've ever done but it was good enough.

B. 200... I missed the first 3 attempts at rep 1. Just kept re starting the clock. Finally got in a grove and hit 4 in a row, missed rep 5, then hit 6,7,8.

Honestly did not think I was gona be able to do this. Nice surprise.

C. 215 done. Hamstrings got much more blown up today. Also not sure why but my right foot keeps flailing out as I do these higher reps... By the end of the set of 20 my right foot was almost perpendicular to my left foot.

Bike.

Stuck around 37kph. I really think a setting in the bike was changed. I had to almost stand on the pedals to get them moving. Just tough to get the the wheel going and legs felt fried.