Thursday

A. Snatch @ 65%, 1/min for 10 min

B. Clean @ 65%, 1/min for 10 min

C. Back Squat @ 80%, 1 x AMRAP unbroken @ 30X1

D. Back Extensions, 3 x 15

A. 140, done

B. 170 done

C. 285x 6, could have squeezed out a seventh.... But the 6th one was so ugly I figured I better stop.

D. Done.

Tuesday

50 Turkish Get Ups for time @ 53# alternating

28:08

At first I thought the worst part was the bruises on my forearms from the KB, the next day my right shoulder/rhomboid area was smoked! But only my right side which I though was the easier of the two... Weird.

Monday

A1. DB RFE Split Squat @ 3030, 4 x 8/leg, rest 30 sec

A2. Strict Pull Up @ 3030, 4 x 4-6, rest 30 sec

A3. Single Arm DB Press @ 20X2, 4 x 6-8/arm, rest 30 sec

+

10 min Bike easy

A1. 35# per hand

A2. 6,6,6

A3. 20# probably too light. 6,8,8

Bike done

Saturday

A1. Back Extensions @ 4022, 5 x 10-15 reps, rest as  needed

A2. Hollow Rock, 5 x 35 sec, rest as needed

+

15 sets

30 sec Bike @ 85%

Rest 30 sec

30 sec Row @ 85%

Rest 30 sec

Done,

A1. We're all sets of 10, back was still feeling a "pump" from 16.5

Friday

16.5

+

10 min bike cool down

14:10

I think I can go faster. Burned out on the burpees too early.

Tuesday- MAP Long
5 sets @ consistent effort
Row 50 Cals
40 Front Squats, 45#
30 Pull Ups
20 Box Jump Overs, 30”
10 Toes to Bar
rest 5 min 

Yikes!!

1) 7:53 came out too hot and I knew it. Kept a 1150 cal/HR pace and that was not smart. 

2) 9:03

3) 9:19

4) 10:24 (9;45?) lost track of my rest while helping a coach with wodify... I believe this round was really around 9:45 but I recorded when I was supposed to start, not when I actually started :/ 

5)10:33

After round 1 my average cal/hr was 800-850.  This was the worst part

All front squats were UB. 

Same break every round for pull ups 15-10-5. 

Monday- Snatch + FSQ + LP repeats
A. OHS, build to 10RM
+
2 sets @ 97%
Row 250m
10 KB Swings, 70#
10 Burpees
10 KB Swings, 70#
10 Burpees
Row 250m
rest 10 min b/w sets
+
rest 10 min
+
Row 750m for time:

Full steam ahead for the open...

Round 1

3:37

Round 2

3:43

7:50 row

2:50

Ouch. Lol!