I know we did something super similar to the masters qualifier on saturday but i want to see where you are on this specifically if you don't mind! We will change it up next week and do 1 more masters qualifier.
Monday: OFF
Tuesday:
A. Front Squat; build to a tough triple for the day
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2016 Masters qualifier #1
21-15-9
Row Calories
Thruster 95lbs
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Rest 15 Minutes
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21-15-9
Power snatch 75lbs
Box Jump overs 24"
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20 Minute Z1
A. 305 for triple
B. Masters Qualifier 4:23 Unbroken
C. Biz got in way. My rest time was 25 minutes and I jumped right into and had gotten pretty cold from workout before. My time was 5:35 but I broke up way too many snatches.
Wednesday:
A. Power Clean + Strict press; 1 rep @ 155; rest 60s x 8 sets
B. Jerk Dip + Split Jerk; 1+1 @ 205lbs; rest 60s x 10 sets
C. Clean pull; 3 reps; rest 2 minutes x 3 sets
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20 Minute EMOM:
1st: 2 Hang Power Clean 225lbs
2nd: 3 HSPU + 6 toes to bar
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20 MInute Z1
A. No issues on complex but used more shoulders than elbows on strict press
B. No issues on 205 still need to work on jerk. It felt way too heavy.
C. 305, 305, 315
D. EMOM No issues or misses on 225 but it was getting heavy. I did 4 HSPU's instead of 3. and all UB toes to bars.
Thursday:
I was off but woke up with super sore elbows and was fine by midday.
Friday:
Assault bike;
8s For PEAK wattage
1:52 rest x 10 sets
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8 sets @ high effort:
30 sec Burpees to 6” OH
30 sec rest
30 sec KBS @ 32kg
30 sec rest
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4 sets @ high effort:
60 sec DU's
60 sec rest
60 sec Rowing @ damper 10
60 sec rest
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20 Minute mobility
A.B. was always round 1100-1220
B. Burpees 13,13,13,13,13,12,12 / 70lb KB's 15,15,15,15,15,14,13,13 This got tough towards the end too!
C. Double Unders 93, 80,73,75 broke at least once each round / Cals on rower @ 10 damper 25,25,21,24. Went easier on third set to try for more DU's. FAILED IDEA
B. Burpees 13,13,13,13,13,12,12 / 70lb KB's 15,15,15,15,15,14,13,13 This got tough towards the end too!
C. Double Unders 93, 80,73,75 broke at least once each round / Cals on rower @ 10 damper 25,25,21,24. Went easier on third set to try for more DU's. FAILED IDEA
Saturday:
A. Snatch Grip Push Press + OHS; 3 + 3; rest 2:30 x 4 sets - build each set
B1. Front Squat; 3 reps @ 275lbs; rest 20s
B2. Back Squat; 6-8 reps @ 275lbs; rest 3 minutes x 3 sets
C. Clean Pulls @ 315lbs; 3 reps; rest 2:30 x 3 sets
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20 OH Walking lunges @ 95lbs
30s Rest
15 CTB Pull Ups
30s Rest
10 Calorie Assault bike @ 85-90%
2 Minute rest x 4 sets
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20 Minute Z1 Bike/Row
A. Saturday was an off day. During warm ups my left knee was bothering me. I think it was tracking funny but it's something that happens from time to time and I never know what causes it. DU's the day before, or funny placement on the rower, I have no idea. Anyway, kept working to try and work through. Did the snatch grip but it didn't stop bothering me. Worked up to 95, 115, 135, 155, and 165. Was cautious and nervous each catch on my back and coming up from the OVH squat sucked.
Got a little frustrated and decided not to do the squats. Instead, do the metcon but the lunging was bothering it as well when I tried to stand. Decided no good!
Then, I said I'm doing something that didn't involve any usage of my knee mainly because some others wanted me to as well but to be honest at this point I was doing something. So, I did this workout with no issues. 70 cals on rower, 50 Box Jump overs, 30 C&J's 135, and 10 rope climbs. 13:23 All singles on C&J's.
Then I taught the 9:30 partner WOD. After I decided to test my knee and actually did the squats portion with no issues. It was a weird day. I am not sure if I could have done the WOD but if you can fit it in would still like to do it next week. I also did not do the clean pulls.
Sunday: Rest
Good rest day with some mobility. Taught a few kids classes for activitity and ate really good all day!
Monday: TBD
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