Saturday- Speed Sq + Snatch DL + Mixed MAP Low Vol
A. Back Squat @ 80%, 1 reps/45 sec for 12 sets*fast as possible down & up
B. Snatch Pull from 2” deficit @ 215# + 30# of chains, 4 x 3, rest 2 min *wear straps
+
30 min of:
10’ HS Walk
30 sec Wall Facing HS Hold
75m Front Rack Yoke Carry *same weight as last week
50m Walking Good Mornings, 45# bar
15 V-Ups

A. Done at 275

B. Done. Lowering the bar back down was the toughest part because The chains kept getting in the way... Not sure if my set up was the most ideal. 

http://youtu.be/GD4Xz0cScJo

Metcon

3 rounds and 10m? Walking GM

Wow. Walking GM killed me. Stepping with my left leg was especially painful, something around my lower left back or upper left glute was super super tight. 

SUNDAY- glutes were so sore, a lot more than usual. Did go for a short swim. 

Friday- UB Int + UB Density + MAP Row
A. Jerk Dip Squats, build to 120% of Jerk max for a set of 3-5 reps
B. Split Jerk, build to 1RM
C. Split Position Press @ 20X2, 4 x 6-8 reps, rest 2 min *note tempo change
+
5 L-Sit Rope Climbs for time:
+
Bike 2 min @ hard consistent pace
rest 30 sec

A. 135,185,225,275,315,335

http://youtu.be/JJOZH5rrqvY

B. 135,185,225,245,260, 275(f), 275(f), 275(f)

http://youtu.be/VIEMgrx9Bkk

http://youtu.be/7nT89OpnhM0

http://youtu.be/m8NL8-Plbys

It's frustrating missing when you hit a solid looking position. 

C. 95#x 8,8,7,8

http://youtu.be/W5y5avEo1Zw

Rope climbs

1:45, last rep may have been a little questionable. I was mostly focused on my biceps burning, I may have relaxed the legs at the last couple of pulls. 

AD. 174 cals. 

W8
Thursday- Snatch Int + Density + FSQ/BSQ + Core
Warm Up- 10-12 med ball granny toss, max hip extensions, rest as needed
A. Snatch, build to tough single 
B. Snatch, 1/min for 5 min @ 85% above 
C. FSQ/BSQ, 2/4 reps @ 100% 1RM FSQ x 4, rest 3-4 min  **drop by 2.5% if not successful on any set
D1. Dead Bug w/ legs straight @ 1511, 3 x 5-7/side alternating
D2. Bird Dog @ 1115, 3 x 5-7/side alternating
E. Single Leg Dead Lift w/ 2 KB’s in hand, build to a tough set of 8 *just 1 or 2 sets

A. 135, 165, 195( straps), 215(fail, straps)

Hard to grip with 3 busted fingers, went as far as I could with no hook grip no straps, then added the straps. 195 felt great. My ego got the best of me with 215. Good pull, lazy shoulders and elbows on the catch. 

http://youtu.be/DnpBIlUCiTY

B. Done at 165#

C. Looked forward to this all day. 

305x2

295x2

First set of 305 felt great. I attacked the front squats and was pretty explosive.

Set 2 came down hard to get a good bounce and my right calf did not like it. Finished the set trying to squat really controlled, more of a 2022 tempo. Somehow still got it. 

Got buried on set 3 twice so went down to 295 and got it both times, but definitely not explosive and not attacking. Kind of surprised I got them. 

D1. 7,7,6

D2. 7,6,6

Tuesday- UB EMOM w/ Aerobic
30 min EMOM
1st- 5 Back Squat @ 72.5% + Air Bike remaining time
2nd- 4 Strict Deficit HSPU’s **add depth + Air Bike @ 60% remaining time **5” deficit
3rd- 5 Muscle Ups **try to go no false grip + Air Bike @ 60% remaining time
+
3 sets @ high consistent effort
Row 1000m @ 2:08/500m
rest 1 min
x 3      

First 3 rounds, no problem

Rounds 4-7 I had to break the squats in 3-2, calves were cramping up big time. 

Rounds 8 and 9 and had to break up the MUs into 4-1 and 3-1-1 and only got 4 squats in on both rounds. 

Round 10

Only 4 squats and 4 MUs. As usual ripped the crap out if my left hand on the last MU trying to get all 5 UB. 

Only HSPU went according to plan. 6" deficit. 

Row

4:09

4:25 ( glutes and calves were super cramped up.)

4:17

Monday- Clean & Jerk Int + Clean Density + FSQ Low Vol + Aerobic/Core
A. Cl & Jerk, build to a tough single, not 1RM
B. Cl&J @ 80% of A, 1/min for 5 min
C FSQ @ 22X1, 3/min for 10 min, 4 @ 190#
+
20 min @ 75%
Run 400m
10’ Lateral HS Walks against wall both directions
30 Steps Double KB Lunges, 35#/H by side
+
10 min Ido Portal Beginner Locomotion- https://www.youtube.com/watch?v=ufAUAYrxfIY
**just practice back bridge for 2-3 minutes instead of the walking, everything else do best you can for 1-2 minutes

A. 245, felt sluggish and tight today. Was kind of glad to hit 245. I feel like that number is my minimum now. 

This is 225

http://youtu.be/BpRM6tLRBYo

B. Done at 195

C. Done. Tough. 

Metcon. 

3 rounds plus 400m jog

Legs felt tired and heavy. 

Saturday- Speed Sq + Snatch DL + Mixed MAP Low Vol
A. Back Squat @ 77.5%, 2 reps/min for 10 min *fast as possible down & up
B. Snatch Pull from 2” deficit @ 235#, 4 x 3, rest 2 min *wear straps
+
30 min of:
30 sec Wall Facing HS Hold
75m Front Rack Yoke Carry *same weight as last week
50m Death March, 20# DB’s/H
15 V-Ups

A. Done

Minute 6

http://youtu.be/dBXW8ylp6jQ

B. Done. 

Set 2

http://youtu.be/oorWYojZ3ds

Sets 3 and 4 felt much better. Faster and more power. Bar felt like it got higher too. 

Metcon 

5+ 25 m death march. Ouch. 

Friday- UB Int + UB Density + MAP Row
A. Jerk Dip Squats, build to 120% of Jerk max for a set of 3-5 reps
B. Split Jerk w/ 3 sec hold in receiving position, build to tough single from blocks
C. Split Position Press @ 30X3, 4 x 8-10 reps, rest 2 min *focus on keeping core tight
+
30 L-Sit Pull Ups for time: *must keep L down & up full range
+
Bike 50 sec @ hard consistent pace
rest 10 sec
x 10

A. 185, 225, 275, 315, 335# didn't think I'd get it. But some how I did. 

B. These felt so light after A. 185, 225, 245, 275 missed. Barely. Caught it just a little lower than usual and could not hold that bottom position. I'm close tho. 

C. 75x 10, 75x9, 75x8 75x8

Pull ups 2:40. Smoked a set of 10 then 2 sets of 5. Then had to rest a while. Biceps were feeling the pump a lot and i did not want to red line. Core felt fine till the last 2 set of 2 then my legs felt heavy.

AD. Done 115 cals. Apparently my legs hate lactic acid. They were burning from the get go today.