A. Squat Clean; 1 Rep EMOM; start at 185 and add 10lbs until you reach a tough single
B. Back Squat; 2 reps @ 88% 1RM; rest 3 minutes x 3 sets
+
3 Rounds for time
15 Calorie Assault Bike
10 Box Jumps 24" - step down
+ Rest as needed
3 Rounds for time:
250m Row
15 Wallball
+
30 Minute Z1 of choice
A. 295 in reebok pumps with no air in them.
B. 325 with no issues
3 RNDS A.B/BJ's @ 4:00
3 RNDS Row/WB @ 4:30
Saturday:
A. 30 Muscle ups for time in unbroken sets of 3 - MUST be sets of 3
+
For time:
20-10-5
Pull Ups
Shoulder to overhead 135
Bike calories
+
20 Minute Z1
A. 5:05
B. 6:10 Metcon
Sunday: Rest
Monday:
A. Power Snatch; 1 Rep EMOM; start at 95lbs and add 10lbs/minute till you hit a tough single for the day
B. Banded Snatch Pull; 3 reps; rest 2 minutes x 3 sets - moderate bar/band tension
+
3 sets:
60s Row for calories
60s Power Clean singles @ 135lbs
60s bar facing burpees
60s rest
A. 225 missed 230 but wasn't trying to max or anything. 215 went up pretty easy.
B. 215 Snatch pulls for singles with orange bands
3 Sets: 1st set 20, 15, 18 * 2nd set 21, 15, 18 * 3rd set 21, 13, 18
Good burner and mentally rested on last set before burpees for 5 sec. That's why I didn't get 15 again.
B. 215 Snatch pulls for singles with orange bands
3 Sets: 1st set 20, 15, 18 * 2nd set 21, 15, 18 * 3rd set 21, 13, 18
Good burner and mentally rested on last set before burpees for 5 sec. That's why I didn't get 15 again.
Tuesday:
A. Back Squat; 3 reps @84%; rest 3 minutes x 3 sets
+
AB; 8s @ 100% effort; rest 3 min x 3 sets
+
2k Row For time
+
20 Minute Z1
A. 325 all sets
AB went fine!
2k Row: 7:14 PR by a few seconds
AB went fine!
2k Row: 7:14 PR by a few seconds
Wednesday:
A. Split Jerk; 1 rep EMOM; start at 205 and add 10lbs till you hit a tough single for the day
B. Deadlift @20x1; 2 reps @88%; rest 3 mins x 3 sets
C. 5 Rope climbs for time; rest 3 minutes x 2 sets
+
3 Rounds for time:
21 Row calories
15 Thrusters 95lbs
9 Strict HSPU
+
20 Minute Z1 / mobility
A. Hit 275 and missed 285B. 365 on the tempo
C. 1:30 all with clamp, 125 on round 2.
Metcon: 8:40 Kept my rows to 1 minute, Unbroken on first set of thrusters hurt my strict a bit. 2:15 first round. Last two rounds were bumpy due to breaking up thruster sets and sets on HSPU.
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