6/1/16 - 6/9/16

Tuesday: Split jerk + gym int + Grinder

A. Split jerk; 5 singles @ last weeks weight; rest as needed

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10 Minute amrap:

50 wallball 20lbs

50 Double unders

50 calorie airdyne

50 box jump overs 24"

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24 Minute EMOM:

1st: 10 burpees over rower (perform as bar facing)

2nd: 40s row @ 1:55/500m

3rd: 10 CTB Pull ups

4th: 40s row @ 1:55/500m

5th: 10 Kipping hspu

6th: 40s row @ 1:55/500m

AMRAP: 1 + 40 and Unbroken everything
EMOM: went well no issues

This is week 3 so this will be your highest volume week before we deload you - which is perfect timing as granite games will be starting.  Pay close attention to your body and how you're recovering, if we need an extra day of rest or to alter things or up calories or whatnot we will.  Want to keep your hip/shoulder healing.  Let me know if you need anything.

Wednesday: Hip/unilateral + posterior END + Core

A1. Front rack BB Front leg elevated split squat; 8 reps; rest 30s btw legs/sets

A2. SIngle leg BB Glute bridge; 8 reps; rest 10s btw legs/30s btw sets

A3. Goblet Cossak Squat; 16 alternating reps; rest 2 minutes x 5 sets

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12 Deadlifts 235

15 Calorie Row

6 Deadlifts 235

10 Box Jumps 30"

3 Deadlifts 235

Rest 2 minutes x 5 sets

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3 Rounds

15 BB Ab rollouts

35s hollow body hold

35s arch body hold

Rest as needed

A1,A2,A3: 115 for both movements and 53lb KB for Goblet's

Metcon Sets: 1. 2:51 2. 3:00 3. 3:17 4. 3:22 5. 3:30

3 Rnds: PERFECT after 105 DL's! 

Thursday: Rest

Friday: Shoulder structural + UB Pulling end + MAP

A. Half Kneeling Press @21X2; 8 reps each arm; rest 60s x 5 sets

B. Push Press + Split Jerk; 3 + 3; rest 2:30 x 5 sets *195 min weight for each set*

C1. Deficit strict hspu; 4-6 reps; rest 10s

C2. Amrap kipping hspu @ deficit of C1; rest 2 minutes x 5 sets

D. 30 CTB Pull ups for time; rest 90s x 3 sets

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3:30 Minute amrap

1 strict muscle up

2 kipping muscle ups

5 Thrusters 105lbs

6 bar facing burpees

Rest 1 minute x 4 sets *If you fail 2 reps on the strict muscle up change it to 3 kipping muscle ups for the remainder of that amrap*

A. 35,45,60,60,60 my right arm is weaker but not by much.  Assuming it's from the shoulder issue which wasn't hurting while I pressed.
B. 205 but broke up the two movements.  Just didn't have the energy or control to maintain 3+3.
C1,C2: (4,8 / 4,8 / 4,7 / 4,8 / 4,7 ) Just wanted to stay consistent probably could have done more but shoulder wasn't comfortable during strict.  It was bothering me a little but wasn't bad.
D. No problem on the C2B's, broke them up into 15's.  Didn't keep track of time by mistake.  
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Metcon: Ok, so this was interesting.  lol, I got the first strict and missed the second set.  Got the third and on the 4th my trap cramped and I felt like I hurt my shoulder again but it was fine.  Just spooked me for a second on both issues.  I stretched and was fine.  Just think it was a lot to endure.   

Saturday: Map short + long

15 Minute amrap

50 Power Snatch 75lbs

100 Double Unders

50 wallball 

100 Double Unders

50 KB Snatch 70lbs

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24 Minute alternating EMOM:

1st: 5 Power Clean 205

2nd: 25 ft HS walk

3rd: 40s Row @ 1:52/500m

4th: 5 Power Snatch 155

5th: 12 GHD sit ups

6th: 40s Airdyne @ 1150 cals/hr

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20 Minute Z1

AMRAP: 355 reps should have had at least 1 round.  My rope broke on first 15 reps DU's.  Then, I had to grab an RX smart rope.  Scrambled a bit to get that other rope.  Those things are heavy lol.  I couldn't do more than 15 reps at a time.  KB was heavy as well.  Sets of 5, because I haven't done those in a bit.  
EMOM: No problem on this.  I did first two sets unbroken on weightlifting but 2nd too sets all singles on weightlifting.  

Sunday: Rest

Monday: Posterior END / DL emom + hip rehab + 

A. Deadlift; 5 reps @ 315lbs EMOM x 10 minutes

B1. Lateral box step ups @40X1; 8 reps ea leg; no rest btw legs/30s rest

B2. BB RDL @30X1; 8 reps; rest 30s

B3. natural knee extensions; 10 reps; rest 2 minutes x 5 sets

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15 wallball

20 cals Row @ 85% effort

rest 60s x 8 sets

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10 Power clean 115lbs

20 cals Airdyne @ 85%

Rest 60s x 8 sets

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20 minute Z1

I made a mistake yesterday.  I had 340 reps.  I didn't get out of the round.  Either way, it was a lot of reps.  
A. Deadlifts were good.  
B,B2,B3: 225 on the RDL's and knee was spent after all the extensions.
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Metcon: 
All 25lb WB/Row sets were 1:30-1:38 and my quads were on fire.  
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All Power Clean/A.D. were 1:35-1:47 and I was a mess after.  So tired and drained.

Tuesday: Split jerk + gym int + Grinder

A. Split jerk; 5 singles @ 255; rest as needed

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16 Minute amrap:

27 calorie Airdyne

21 Box jumps 24"

15 back extensions

9 GHD sit ups

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30 Minute EMOM:

1st: 10 burpees over rower (perform as bar facing)

2nd: 40s row @ 1:52/500m

3rd: 10 CTB Pull ups

4th: 40s row @ 1:52/500m

5th: 10 Kipping hspu

6th: 40s row @ 1:52/500m

A. 255 felt good.  I was shaky since I haven't done this in a bit but no misses and fairly clean with my lockouts.
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Metcon:
4 rounds + 37 reps  
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30 EMOM was good.  My heart rate felt good  with the little bit of rest after each row.  All unbroken on CTB's and HSPU.
******It has been a tough week.  I am pretty sore and doing as much mobility as I can.  My quads are really sore.  My back is pretty good, no pain in my hip and my shoulder is just ok.  It's one thing I have to pay close attention to always for now.  I kind of want to do the GG workouts on Friday if possible.  Depending on workout I'd like to do again before deadlines.  I'm not sure when those are though.  First workout comes out Thursday at 7pm.