1/23/17 - 1/30/17

Keep me updated on that knee...if ANYTHING bothers it, shut it down and email me for a new wod or make an intelligent substitute.  Don't push any kind of pain or discomfort this close to the open.

Monday:

A. Deadlift; 3 reps every 30s @ 275-295lbs for 8 Minutes

B1. Single leg RDL w/weight in contralateral hand; 8 slow reps; rest 30s

B2. Unloaded glute bridge hold @ the top; 30s; rest 30s

B3. Hold at top of GHD Sit up position; 20-30s; rest 2 minutes x 3 sets

C. KBS @ 70lbs; 20 reps unbroken; rest 60s x 3 sets

+
21 MInute Row @ 2:00/500m

**Every 3 minutes get off and complete 15 Unboken toes to bar**

A. 295 No misses No issues with knees here or the rest of the day.

B1,B2,B3: 70lb DB and was shaky on the GHD Sit Up lol. Go figure

C1. No issues

21 min EMOM: I may have done this wrong. I set the rower to 7 rounds of 3 min intervals. I kept all at a 2:00 pace and was able to do 5 rounds Unbroken. The last two rounds of T2B I broke at 13 and 14. Grip was just done. Couldn't feel my forearms.

Tuesday:

A. 10 Muscle ups for time; rest 2:30 x 3 sets

B1. Half Kneeling KB press @30x1; 8-10 reps @ 35lbs; rest 30s

B2. Reverse Flies @20x1; 8-10 reps; rest 30s

B3. FLR on rings; 30s; rest 2 minutes x 3 sets

+

For time:

50 Calorie AB

50 Burpees

+ Rest 10 minutes

For time:

30-20-10

Row Cals

15-10-5

HSPU

A. 2 Rounds Unbroken and broke last round on 9 reps. Times were 37,46,59. Elbows felt pretty good.

B1, B2, B3: KB press @ 53lbs, 30lb reverse flys which might have been a little too heavy but felt good with my lats. No issues with the FLR rings.

FT: 5:32 Fell off pace pretty good around 40 cals. Wish I could have kept 400 watts towards the end. I was doing 600-700 for the first 20 cals or so then it went down as I got closer to 50. One break on Burpees for 5 sec at 30. 

FT: 5:03 Unbroken HSPU's but they weren't very fast.

Wednesday:

**Power clean if knee feels funky and switch OH walking lunges to 2pd KBS**

A. Squat Clean; 1.1 - Split jerk ONLY on 2nd rep; build to a moderate set of the complex for the day

B. Squat Clean + Split jerk; 1 rep EMOM x 8 minutes @ 90% of 'A'

C. Clean Pulls @ 315lbs; 3 reps; rest 2:30 x 3 sets

+

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

+

20 Minute Z1 Bike/Row

A. 255
B. 230
C. Heavy but doable. Getting stronger
Sets: Loved the OVHS and the C2B's although tough were unbroken. All AB was over 500 for all 4 sets

Thursday: Rest

Friday:

A. Squat Snatch; Build to 85-90% 1RM; rest as needed

B1. Jerk Drive; 2 reps @ 100% 1RM; rest 30s

B2. Split Jerk; 1 rep @ 75-80% 1RM; rest 2-3 minutes x 3 sets

C. Back squat; 2 Reps every 30s @245lbs for 8 minutes

**A and B are some well needed exposure / prep for Sunday..**

+

8 Minute amrap ascending ladder

3 CJ 155

3 bar facing burpee

6 CJ

6 BFB 

etc

**Metcon from comp training**

+

3 Minuet bike/row

3 Minute dynamic mobility (ostrich walk/horse walk/duck walk/toy soldiers/spiderman walk/etc) x 4 sets

A. 215

B1,B2: 305 Jerk Drive, 245 Split Jerk

C. 245 was good

Saturday:

20 Minute amrap:

16 Calorie Row

8 GHD Sit ups

12 AB Calories

10 Pull Ups

40 Double Unders

+ Rest 5 minutes

20 Minute EMOM:

1st: 10 Kipping HSPU

2nd: Row 30s @ 1:50/500m

3rd: 12 Box Jumps - step down 24"

4th Bike 30s @ 325W

5th: 10 toes to bar 

+

20 Minute AB @ Z2

**This should take around 65 minutes - ideally no longer than 90 with warm up and cool down - I know you're judging as we talked about so this is a way to get a ton of work in quickly**

Damn, I was sore today while I judged and damn did it suck not getting up in time to do this in the morning because at 7:30 at night this was not fun.

7 Rounds on AMRAP. Kept tripping DU's. All Unbroken on EMOM stuff.

Sunday:

Weightlifting mock meet

Good Day! Snatch 225 and it didn't look too bad. Lifetime PR C&J @ 315!