17.2 Re-test
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30 Minute Bike Z1-Z2
159 and I have video! HA!
OR
A. Back Squat; 3 reps @ 75% 1RM; rest 3:30 x 4 sets
B. Snatch Grip Deadlift; 5 reps @ 110% 1rm snatch; rest 3:30 x 4 sets
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16 Minute amrap:
100 Calorie Row
80 Double Unders
60 Wallball
40 Power Clean 135lbs
20 Bar Muscle Ups
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10 Minute EMOM:
1 Power Snatch @ 70-80% 1RM
Easy AB during remainder of the minute
**Everyone opted to re-test last week so this is showing up again**
Tuesday:
A1. Push Press @20x1; 8 reps; rest 30s
A2. HS walk; 50ft; rest 30s
A3. Knee tuck front lever; 30s; rest 2:30 x 3 sets
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6-8 Strict HSPU
6-8 Kipping HSPU
200m Row
Rest 90s x 4 sets
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30 Minute Bike Z2
**Every 3 minutes complete a 10s sprint**
A1: 145 with no issues
A2: I did 30,20 on all HS Walks
A3: WEIRD is all I have to say
HSPU work was solid. I did 8's.
ASS BIKE SUCKED!
A2: I did 30,20 on all HS Walks
A3: WEIRD is all I have to say
HSPU work was solid. I did 8's.
ASS BIKE SUCKED!
A. Power Clean; 1.1.1.1; rest 15s/3 minutes x 3 sets @ 85% of last weeks highest set
B1. BB Glute bridge; 8 reps; rest 30s
B2. Pistols OR band assisted shrimp squats; 8 reps each leg; rest 30s
B3. Front Squat; 10 reps @ 155lbs; rest 2:30 x 4 sets
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12 Minute EMOM:
1st: 4 Power Snatch 155
2nd: 6 CJ 155
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5 Minute amrap:
30 Double Unders
15 wallball
10 toes to bar
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20 Minute mobility
A: 195
B1: 155
B2: No issues with pistols. My left ankle was a little tender so sometimes I was on my toes from last week I assume.
B3: Unbroken Front squats
ONLY did 10 minutes on EMOM because my left shoulder started hurting towards the end. I stopped working out and had to coach anyway.
B1: 155
B2: No issues with pistols. My left ankle was a little tender so sometimes I was on my toes from last week I assume.
B3: Unbroken Front squats
ONLY did 10 minutes on EMOM because my left shoulder started hurting towards the end. I stopped working out and had to coach anyway.
Thursday:
Rest
Friday:
17.3
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10 Minute Bike Z1
10 Minute Row:
30s @ 900 cal/hr
30s easy
10 Minute Bike Z1
17.3 (120 reps or 3@225) I missed it three times. I am going to redo on Monday because I think I can get on the bar this time and bang out the C2B's. Plus, it was a sloppy workout. I started changing my plates when I got to 225. My gymnastics wraps got annoying and I took time to take them off etc.
Saturday:
A. 10 Minute EMOM 1 back squat Squat @ 70% 1RM
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10 Minute amrap:
80 Calorie Row
60 Wallball
40 KBS 55lbs
20 HSPU
**Similar to Joeys but no Jump rope to protect ankle**
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20 Minute Z1
A. 295 on Back Squats
AMRAP: I was 2 reps shy of finishing a round
AMRAP: I was 2 reps shy of finishing a round
Sunday: Rest
Monday:
17.3 Re-Do or training
RE-DO: 129 reps Pretty excited to do what I wanted to do! Just got ahead on time and clawed my way through it. Still missed 225 twice but had fun with it. Literally got in the pull ups in last 14 seconds.
Awesome score man! Sitting pretty for the qualifier!
ReplyDeleteMake sure you focus on recovery on that shoulder.
ReplyDeleteEveryone needs to be fitter bud, but we can only accomplish so much based on our training/biological age / lifestyle / etc. I know after you podium-ed you said you need to get stronger (which i disagree with personally) and now we're saying we need to be faster (true priority in this sport IMO). If we're talking about week 1, cardio-respiratory capacity could have been a limiter - but for most it was posterior endurance for the 150 snatches + 75 box jumps. Week 2 was all about gymnastics endurance. So both are actually quite different in terms of priorities for most, so we have to keep this in mind as we complete each week.
In general you are sitting in a great spot, and would make the qualifier to go on to the next round after the open and that in itself is an awesome feat. Stay healthy and lets see if we can keep this up a few more weeks!
120 is a hell of a score man. I really think that is going to boost you up (no way to know yet) but reps @ 225 are for sure the difference maker this week.
ReplyDeleteMake sure we stay SAFE on the re-do. You already have a good score, it's not worth injury to get an extra 15-20 points ;). Otherwise have some fun with it! Shoulder must be doing ok so I won't worry too much about that.