Friday:
A. Deadlift; 5 reps @ 325lbs EMOM x 10 minutes
B. Split Jerk; 10 singles @ 260lbs; rest as needed
D. 10 Strict pull ups for time; rest 75s 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. No problem on DL's
B. knocked out the SJ's with EMOM of every 45 seconds
C. 14, sec around all UB
METCON: RAN OUT OF TIME today and couldn't get a metcon in.
Saturday:
A. Front Squat; 8, 8, 6, 6, rest as needed - stop if any knee pain
B1. Double KB Front rack carry; 30s; rest 30s
B2. Hollow body rocks; 30 reps; rest 30s
B3. Alternating rotational plank; 20 reps; rest 90s x 4 sets
+
2 Rounds for time:
20 Burpee Pull Ups
20 Front Squat 155lbs
20 Box Jumps
+
15 Minute Z1 / mobility
A. 225, 265, 285, Hit only 5 reps @ 305 because I was being cautious. Form was getting bad with regard to my elbows and shoulders caving in and didn't want any tricep issues.
B1, B2, B3: No issues with this stuff
Metcon: 10:17 on the metcon all sets of 5 on Front Squats and all rebounding BJ's.
Sunday: Rest
Monday:
A. Weighted pull ups amrap @ 25lbs; rest 2:30 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 3 sets
+
4 Rounds for time:
10 Deadlift 225
60 Double Unders
+
Accumulate 50 TGU total (25/arm) w/35lb KB
A. I did 11 each set
B1, B2, B3: 60lb DB pull overs, 115 close grip bench, and rings were good.
Metcon: Almost UB with DU's but 5:21 on the time.
Tuesday:
A. Back Squat; 6, 4, 4, 4; rest as needed btw sets
+
5 Squat Clean singles 205
Rest 20-30s
10 Tng Squat Cleans @ 115
Rest 4 minutes x 3 set
+
Sled Drag; 100m; rest 3 minutes x 4 sets *moderate load/moderate turnover*
A. 255, 295, 325, 345 with no issues
Metcon: 1:21 (too fast), 1:32 (felt better), 2:01 (tired lol)
Wednesday:
A. Strict Muscle up; 10 minute tech work
B. Freestanding HS hold; 10 minut tech work
C. TNG Push Jerk + TNG Split jerk; 2 + 2; rest 2 minutes x 4 sets - All at heaviest weight of last week
+
Every 3 Minutes for 12 minutes (4 sets)
10 Burpee box jump overs
5 Power Snatch 135lbs
15 Toes to bar
**If you fail to complete a set rest and try again**
+
20 Minute mobility
A. I think I might be getting stronger
B. Had a spotter to stay upright
C. 215 felt good not easy but good. Getting back the technique
Metcon sets: All sets ended with about 20-30 sec remaining. All singles on 135 snatch
Thursday: Rest
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