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