A. Hang Squat Snatch, build to tough single in 10 min (mid thigh)

B. Squat Snatch, 1/min for 45 sec for 15 reps @ 80-95% of A

C. Back Squat @ 30X1, 5 x 5 reps, rest 2-3 min @ 77.5% 1RM

D1. Front Rack Step Ups, 2 x 12/leg, rest as needed **goal is same weight as last week

D2. Back Extensions @ 20X1, 2 x 22 reps, rest as needed

A. 170

B. 160

C. 290

D1. 95#. Ouch. Worst part of the wod

D2. Done

Tuesday- Bike 3 x 10 sec MAX EFFORT - note peak wattage, RPM, and/or Speed

+

6 min Bike Test

*record total Cals, Avg Watts, Avg RPM/Speed, Avg HR, Peak HR

+

16 min EMOM

1st- 7 CTB Pull Ups + 20 Double Unders

2nd- 15 Wallball, 20#

3rd- 20-30 sec HS Hold

4th- 30 sec Hollow Rock

10 sec AD

1350 watts; 130 kph

1500 watts; 134.5 kph

1500 watts

6 mins

93.1 cals

343 avg watts

39.2 kph

No HR metrics I couldn't find my Fitbit.

No EMOM. Haven't slept at all since Friday courtesy of life. Looking forward to a full night of sleep tonight. Feel like trash.

Monday-

Hip Flexor stretch

Glute activation work

+

A. 2 Snatch Pulls + Squat Snatch, build to tough complex in 15 min

B. Power Snatch, 5 @ 95#/min for 10 min **focus on efficiency and tech

C1. Back Squat, 3 x 12 reps, rest 2 min

C2. Strict Deficit HSPU’s, 3 x 5-6, rest 2 min

+

3 rounds

10 GH Raises @ 20X0

15 GH Sit Ups @ 2020

A. 195. And I was surprised. Felt in slow motion

B. Done

C1. 205, last set was super gnarly.

C2. 45# plate deficit.

Metcon

5:36

Saturday-

A. 2 Squat Cleans + Jerk, build to tough single in 15 min **drop bar b/w cleans

B. Front Squat, 3 x 7 reps @ 70ish%, rest 2-3 min

C. Single Leg BB RDL @ 20X1, 3 x 6/leg, rest 2 min

+

3 sets

Row 2 min @ 2k PR pace

AMRAP Unbroken Wallball, 20# **go to absolute failure, no pausing or rest.  As soon as you break rhythm, stop.

Rest 2 min

+

1 x Max Unbroken Muscle Ups

Rest as needed

1 Less rep than above

Rest as needed

1 less rep than above

**example- first set you do 7 unbroken, rest until you can get 6 unbroken then 5 unbroken

A. 245. The first 245 clean felt wicked good. The second was tougher. And the jerk was solid tho

B. 235 done

C. 75, 105, 105. Balance was the hard part. But once I had that it was ok.

Row 1:53; 1:54; 1:55

Wall balls 21; 21; 12

No hesitation just picked up the ball right after the row and went till I saw stars or the ball hit me in the face. Ugh.

MU- ironically I got 7 MUs then 6,5.

Friday-

3 sets

Row 3 min @ 2k PR pace, rest 3 min

+

A1. Push Press, 4 x 5, rest 1 min

A2. Legless Rope Climb, 4 x 1, rest 2 min+

+

4 rounds for time:

Run 400m

12 KB Swings, 70#

12 Toes to Bar

Row done

1:53.3 794m

1:53.6 792m

1:54.6 785m

Ouch. Those rows were super tough to keep pace! Especially in this heat.

A1. 145# done

A2. Done

Metcon

14:21

I honestly think my calves are too weak for my new heavier body weight. Every time I run or do anything high impact they get trashed.

W1

Thursday-

Movement Activation Warm Up

Kossack Squats

Dead Bugs

Bird Dogs

Crossover Box Step Ups

+

A. High Hang Squat Snatch, build to tough single in 10 min

B. Squat Snatch, 1/min for 45 sec for 15 reps @ 80-95% of A

C. Back Squat @ 30X1, 5 x 5 reps, rest 2-3 min @ 75% 1RM

D1. Front Rack Step Ups, 2 x 10/leg, rest as needed

D2. Back Extensions @ 20X1, 2 x 20 reps, rest as needed

Did a mixture of Kossack squats and cross over step ups plus some serious k star mobility for my hip.

A. 165. And squeezed down in that hole by the skin of my teeth.

B. Done at 155

C. 285 done.

D1. 95# done. And those got tough on my shoulders front rack feels off. Lats could be tight.

D2. Done. Good burn.

Tuesday- Run + Clean + Long Aerobic

Run 2 x 200m @ goal mile pace, rest 1-2 min

Run 1 x 400m @ goal mile pace, rest 3-5 min

+

Run 1 mile for time:

+

Full Recovery

+

“Karen”

150 Wallballs for time:

Both 200 around :50 secs or so
400m around 1:30 was faster then what I thought I could sustain

Mile was 6:53 which is about average for me but considering how fat I am right now I'll take it!

Karen (I hate Karen with the passion of a thousand burning suns)

11:34 shoulders felt it worse than legs. And I looked up my old Karen PR was 11:30, 4 years ago. Those darn wall balls are my kryptonite!