Tuesday- Speed LB + Row/Bike w/ LB Muscle Endurance

A. Hurdle Hops, 3 x 3 hops, rest as needed **set PVC hanging off 3 different 24” boxes and jump and land on two feet

B. Back Squat w/ Chains, 3/min for 9 min @ 55% + chains

C. Deadlift w/ bands, 1/15 sec for 15 reps @ 55% + bands

**B and C focus on moving bar as fast as possible

+

2 sets

Row 1000m @ 2 sec faster than last week

Rest 15 sec

10 Power Snatch, 75#

Rest 60 sec

Bike 50 Cals @ 25-50W faster than last week

Rest 15 sec

10 Thrusters 75#

Rest 2 min

A. Done

B. Done 205 + 58# chains

C. Done 225 plus bands. These felt strong.

Metcon

1) 11:13

2) 12:57

First round was not bad.

Second round I was out of breath going into the AD and it beat me. I kept pace for about 10 cals then died off for about 20 cals before finishing back on pace.

Monday- Oly ME + Drop Sets + IGT

3 sets

45 sec Table Shoulder Extensions

10 Wall Facing HS Shoulder Shrugs **get Wall-Facing in handstand about 4” away from wall, keep hollow body and push through shoulders to get nose to wall and back away for 10 reps

60 sec Straddle Stretch

+

A. Snatch , build to 1RM for the day + 5 singles @ 90%

B. Squat Clean, build to a tough double + 5 singles @ 90-100%

+

3 sets @ high effort

Run 800m

AMRAP Unbroken Muscle Ups

Rest 90 sec b/w sets

+

3 sets not for time:

8-12 GH Sit Ups @ 3010 tempo

12 Seated DB Arnold Press

12 Ring Rows @ 20X2 **keep glutes squeezed and hips extended throughout movement

A. 195, drop set at 175

B. 225, drop sets at 225

First day of really cold and heavy rain . Knees just felt swollen and in pain. They don't like this time of the year.

Not metcon, had to be up early for work the next day and still had a few things to finish up

Saturday- UB Vol + 7/7’s

A. Legless Rope Climb, 1/min for 9 minutes **Add 1 min to last week (note minutes completed)

B. Strict HSPU’s @ 5” deficit, 3/min for 8-9 min **Add 1 min to last week (note minutes completed)

+

7 min @ 95%

20 Cals Bike

20 Pull-Ups

Rest 7 min

7 min @ 95%

15 Cal Row

7 Burpees over Rower

15 Shoulder to OH, 95#

Rest 7 min

7 min @ 95%

5 Deadlifts, 305#

5 Muscle Ups

5 Box Jumps, 36”

Metcon 1

2 rounds +20 cals

Metcon 2

2 rounds+ 7 STOH

Metcon 3

2 rounds + 4 MUs

Class was using the AD so I started with metcon 2 then 1 then 3

Friday- ME LB + SL Squat/Bending + Sport Scenario

3 sets not for time

10 Kossack Squats/side

10 Banded X-Walks each direction

+

A. Box Squat to 14” @ 31X1, build to 2RM (focus on sitting back on heels and keeping shins pretty vertical)

B. Back Squat @ 2020 tempo, 3 x 10 reps, rest 2 min **start @ 55% and build off feel

C1. DB Reverse Lunge off 45# Plate, 3 x 10/leg, rest 30 sec b/w legs

C2. Back Extensions @ 20X1, 3 x 20, rest 2 min

+

15 min AMRAP

1st- 7 GH Sit Ups + 20 Double Unders

2nd- 10 Bar-Facing Burpees

3rd- 10 Russian Kb Swings, 70#

A. 265 been treating these like low bar sqt

B. 205, 210, 215

C1. 50#

C2. Done

Metcon

Done

W4

Thursday- Snatch Strength + Cl&J + Sport EMOM + Sled/OH Stability + Scap

3 sets

5 Thoracic Bridge Rotations/side

5 KB Windmills/side

60 sec Hip Opening Sequence https://www.youtube.com/watch?v=nLuvQCTPrcY

+

Snatch Warm Up

2-3 sets

3 Snatch Deadlifts

3 Muscle Snatch

3 OHS

3 Sotts Press

3 Hang Power Snatch

+

A. Snatch Deadlift + Snatch Pull + Power Snatch, build to tough complex (reset on the ground b/w movements)

B. Squat Snatch, 1/45 sec for 12 reps @ 80-100% of A.

C. Power Clean + Squat Clean + Jerk, build to tough complex

D. Squat Clean & Jerk, 1/45 sec for 12 reps @ 75-90% of B

+

3 sets

100m Sled Drag w/ 140# on top of sled

100’ Snatch Grip Overhead Carry w/ Yoke if possible **if not, use barbell w/ KB’s hanging via bands

60 sec Table Hold

+

Feet Elevated Bridge Hold- 5 x 10 sec, rest as needed

A. 155# not a good snatch day. Just felt stiff

B. Done at 155

C 195

D. 175

Metcon

Done

17:23

Did the sled drags in doors because of the rain. 50% of the floor was super easy, low friction the rest was like freaking quick sand. That sled would not move!

Tuesday- Speed LB + Row/Bike w/ LB Muscle Endurance

A. Hurdle Hops, 3 x 3 hops, rest as needed **set PVC hanging off 3 different 24” boxes and jump and land on two feet

B. Back Squat w/ Chains, 3/min for 9 min @ 50% + chains

C. Deadlift w/ bands, 1/20 sec for 15 reps @ 55% + bands

**B and C focus on moving bar as fast as possible

+

2 sets

Row 1000m @ 2 sec faster than last week

Rest 15 sec

10 Double DB RDL’s @ 3030 tempo with 45-65#/H (note weight used)

Rest 60 sec

Bike 50 Cals @ 25-50W faster than last week

Rest 15 sec

10 Double KB Front Rack Squats @ 3030 tempo **35# KB’s/arm

Rest 2 min

A. Done

B. 190+ 58# of chains, smoked it.

C. 225+ bands.

1) 12:29

2) 12:41

The kbs sqt were the worst part. Back and shoulders just wanted to cave.

Monday- Oly ME + Drop Sets + IGT

3 sets

45 sec Table Shoulder Extensions

10 Wall Facing HS Shoulder Shrugs **get Wall-Facing in handstand about 4” away from wall, keep hollow body and push through shoulders to get nose to wall and back away for 10 reps

60 sec Straddle Stretch

+

A. Low Hang Snatch (below knee), build to 1RM for the day + 5 singles @ 90%

B. Hang Power Clean + Squat Clean, build to a max complex TnG for the day + 5 singles @ 90-100%

+

3 sets @ high effort

Run 800m

AMRAP Unbroken Toes to Bar

Rest 90 sec b/w sets

+

3 sets not for time:

8-10 GH Sit Ups @ 3010 tempo

10 Seated DB Arnold Press

10 Ring Rows @ 20X2 **keep glutes squeezed and hips extended throughout movement

A. 175. Singles at 155

B. 205, singles at 205

1) 4:30, 18ttb

2) 4:20 15 TTB

3) 4:40 22 TTB

Abs were so sore next day.