2/5/16 - 2/12/16

Friday: Oly + Posterior END + amrap/CD

A. Squat Clean; 1.1.1;rest 20s/3 minutes btw sets - build to a tough set

B1. Deadlift; 10 unbroken reps @ 275-295; rest 30s

B2. Box jumps 24"; 10 reps AFAP; rest 2 minutes x 3 sets

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25 KBS 2pd

50 Wallball

25 KBS 2pd

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10 Minute @ 70% (Cooldown)

20 alternating step ups

20s FLR on rings

10 calorie airdyne

10s hollow body hold

A. 255, 275, 305 missed #3 on set of 305.  Then, hit the 3rd rep after 1 minute.  

B1 & B2.  295 DL's Unbroken and the BJ sets were all around 15-17 sec long.

Metcon: 3:55 and I broke at 40 on the WB's.  Cool down was just that.

Saturday: Push / Pull - high density CTB

A1. Push Jerk; 10 reps @ 155+lbs; rest 30s

A2. Chest to bar pull ups; 18 unbroken reps; rest 2 minutes x 3 sets

B. 6 Minute EMOM: 4 muscle ups

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20 Minute amrap @ 80% - keep this nice and steady:

250m Row

5 strict deficit HSPU

250m Row

10 Toes to bar

Forgot to metion, I was taking USAW Sports Performance Course this weekend but did the work on my lunch break!

A1. & A2. 155 & 18 C2B's all Unbroken for all 3 sets

B.  No Problem on the EMOM Unbroken and had about 40 sec of rest each minute

Metcon: Was only able to do 12 minutes because of seminar but Did around 5 rounds and broke all T2B sets up 5,5 just because my hands were getting close to tearing.  No gymnastics grips at the seminar. 

Sunday: Rest

Monday: Oly skill + posterior end + pull

A. Squat Snatch; EMOM start at 155lbs; add 5lbs a minute till a tough single

B1. CTB Pull ups; amrap (-1); rest 30s

B2. Power Clean; 1 rep every 15s for 5 reps @ 225lbs; rest 2 minutes x 3 sets

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Alternating 21 Minute EMOM:

1st: 8 Deadlifts 275lbs

2nd: 10 Box Jumps 24"

3rd: 125m Row

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10 Minute Airdyne cool down

A. worked up to 215 and quit with no misses
B1 & B2. 20,18,18 on C2B's could have pushed it but was concerned about hands.  Power cleans went well with no misses. 
Metcon: Unbroken on all DL's, 15-20 seconds on all BJ's, and roughly 30 sec rest each round or so.  Sometimes less towards the end of EMOM.

Tuesday: KF + Push + cyclical

A. Back Squat; 2.2.2; rest 15s/3 minutes x 3 sets

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Alternating every 30s for 8 Minutes:

1st: 5 Thrusters 95lbs

2nd: 30 Double unders

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20 Minute amrap:

15 calorie airdyne

20 wallball

15 calorie airdyne

5 muscle ups

A. 285, 305, 325 Back Squats and they felt HEAVY after all the DL's yesterday.  Hips weren't working with me.  
Metcon: Went fine, last two rounds I tripped up on my DU's once but it was all good.
Metcon amrap: 5+45 but had some issues.  On the first round of MU's, I tore so 2nd set tried to move my hands on the turnovers for MU's each time and was unsuccessful.  It was throwing me off the whole set of 5 so I changed to Ring Dips.  Unbroken on everything though.

Wednesday:

5 sets @ high effort:

16 box jump overs - 24"

12 calorie airdyne

8 toes to bar

4 Strict Deficit HSPU 2-4"

90s rest b/t sets

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20 Minute EMOM:

3 Power Snatch 135

3 burpees to target

**Woke up with a really bad issue in my upper quad and hip.  I couldn't hinge my hips back or stabilize on a single leg RDL Left leg because their is a pain there.  Not sure what I did but it's a strain of some sort.  I can feel high tight the muscle is and when I push in at the top I can feel the issue.  I think it was either from my Back Squats or the 2nd round I came off the rings I landed awkward on my left leg and it may have jammed that muscle.  Regardless, I tested and the workouts for Wed were fine no pain.  BUT! the minute I tried something where the pain was being felt it was still there.  
Metcon: #1 1:46 / #2 1:59 / #3 1:47 / #4 2:01 so I didn't have too much trouble.
Metcon EMOM: No problem other than my core starting to burn around round 13 or so.  It was tough obviously but glad I completed this EMOM. 

Thursday: Rest

**Woke up still with pain but it's not as sharp today so I will be enjoying the rest today.  Also taking Ibuprofen, I put ice on it last night and will do the same today.  I will be lightly stretching today as well.  Will keep you posted