9/15/16 - 9/25/16

Friday:

A. Deadlift; 5 reps @ 335lbs EMOM x 8 minutes

B. Split Jerk; 8 singles @ 265lbs; rest as needed

D. 10 Strict pull ups for time; rest 60s x 3 sets

+

4 Rounds for time:

10 KBS 2pd

5 Strict HSPU

+ Rest 5 minutes

4 Rounds for time:

15 KBS 1.5pd

10 kipping HSPU

A. DL's went well but tough for sure

B. I did 5 and just felt too shaky.  I would have finished last 3 but form was in bad shape.  Just thought it was a safe move.

C. (14,14,16)  All Unbroken

Metcon: 4 Rounds @ 2:56, then 4 Rounds @ 5:00 flat.  

Saturday:

A. Front Squat; 8, 6, 6, 4 rest as needed - stop if any knee/elbow pain (Goal:265/285/285/305) 

B1. Double KB Front rack carry; 35s; rest 30s

B2. Hollow body rocks; 32 reps; rest 30s

B3. Alternating rotational plank; 25 reps; rest 90s x 4 sets

+

3 Rounds for time:

21 Calorie Assault bike

15 DB thrusters 40-45lbs / hand (If no DB's use 35lbs kb's)

9 burpee box jump overs 24"

+

15 Minute Z1 / mobility

A. (265,285,285,305)

B1,B2,B3: 70lb KB Carry lol, tough getting into the front rack.  No problem on others 

3 Rounds: Just around 10 minutes.  Honestly, lost track of my time.  First round was around 2:50 and second was around 3:20.  

Sunday: Rest

Worked in the new gym I am trying to salvage.  lol

Monday: 

A. Weighted pull ups amrap @ 25lbs; rest 2:00 x 3 sets

B1. Lying DB pull overs; 10-12 reps; rest 30s

B2. Close grip bench press; 8 reps; rest 30s

B3. FLR on rings; 30s; rest 2 minutes x 4 sets

+

Assault Bike 10s @ 95% - not all out

Rest 50s

Deadlift 10 reps @ 225lbs

Rest 60s

Double Unders 50 Reps

Rest 60s x 4 sets

+

Accumulate 54 TGU total (27/arm) w/35lb KB

A. 12 reps each set

B1,B2,B3: 60LB Pull Overs, 115,125,135,135 for close grip

Metcon Sets: 2:30, 2:45, 2:55, and lost track on last round but it was around the same time as last set if not faster.

KB not fun!!  lol

Tuesday:

A. Back Squat; 4, 4, 4, 2; rest as needed btw sets

+

250m Row

6 Thrusters 95lbs

6 Bar facing burpees

Rest 90s

200m Run

8 Alternating BB Front rack lunges 95lbs

8 Kipping HSPU

Rest 90s x 3 sets

+

Sled Drag; 110m; rest 3 minutes x 3 sets *moderate load/moderate turnover*

A. 275,305,335,365 felt good

Metcon: 3:25 including rest 1st set, 3:27 including rest 2nd set, 3:28 including rest 3rd set

Wednesday:

A. Strict Muscle up; 10 minute tech work

B. Freestanding HS hold; 10 minut tech work

C. TNG Push Jerk 3 reps 185lbs; rest 2 minutes x 3 sets - Make sure reps are clean/perfect/crisp

+

Every 2 Minutes for 8 minutes (4 sets)

9 Burpee box jump overs

3 Power Snatch 135lbs

9 Toes to bar

**If you fail to complete a set rest and try again**

+

20 Minute mobility

A. Strict is going really well from a tech perspective

B. Had an progression or PR today working on freestanding HSPU.  I was able to sustain for a bit.  Not long but better.

C. 185 felt great

EMOM's: All rounds under 1:10

Thursday: Rest

Friday: 

Wodapalooza Qualifier 1

+

30 Minute Z1

Saturday: Active recover or training TBD based on possible wodapalooza redo on Sunday afternoon?

Sunday: Rest or Re-Do wod 1?

STUPID WORKOUT WZA INJURED ELBOWS