A. Squat Clean thruster; 1.1.1.1.1; rest 2:30 x 4 sets **Moderately tough weight - may see this still**
B. Clean Pull from 1-2" deficit; 3 reps; rest 3 mins x 3 sets
C1. Ring Fall outs; 10-12 reps; rest 10s
C2. Strict toes to rings; 4-8 reps; rest 2 minutes x 3 sets
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4 Muscle Ups
10 Calorie AB
20 Wallball
10 Calorie AB
Rest 2 minutes x 4 sets
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20 Min mobility
Tuesday:
A1. Push Press @20x1; 6 reps; rest 30s
A2. HS walk; 60ft; rest 30s
A3. Knee tuck front lever; 35s; rest 2:30 x 3 sets
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18 Minute EMOM:
1st: 18 Calorie Row
2nd: 15 HSPU
3rd: 60 Single Unders or 10 Box Jumps **Not sure how your ankle is feeling LJ so switched DU here. Gave you Single Unders to try and see how that feels on the ankle incase DU show up this week or the option of Bj's. Be careful on that ankle and let me know if you need anything**
**From last week comp training - i think we will see all 3 movements here in the next 2 weeks so fits well**
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20 Minute Z1
17.3 REDO 129 reps
Wednesday:
3 Minute AB @ easy pace
2 minute Dynamic mobility x 4 sets
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10 Minute EMOM:
1 Clean and jerk 205 + easy AB remaining time
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10 Burpees
15 Calorie Row
Rest 90s x 5 sets **Complete at sustainable pace**
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20 Minute Z1
No issues with 10 Min EMOM although I did 215. Not sure why I thought it was that. My mistake.
I kept all rounds around 1:20
Thursday: Rest
Friday:
17.4
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30 minute cool down bke or walk
I did 7,6,7,7,5,5,4,4,3,2,1,1,1,1,1 on the DL's and I have no idea but my split time was 2:54 off the DL's.
I did 20, 15, 10, 5,5 in 2:30
I did the row in 3:30 which wasn't great
I started HSPU's at about 9:20 and finished workout at 44 HSPU
MY SCORE WAS 210. I can get out of that first round. I know it!
I did 20, 15, 10, 5,5 in 2:30
I did the row in 3:30 which wasn't great
I started HSPU's at about 9:20 and finished workout at 44 HSPU
MY SCORE WAS 210. I can get out of that first round. I know it!
IF you're doing 17.4 Saturday I would do Saturdays workout friday but sub in the toes to bar for sure and change lateral lunges to 20 ft duck walk.
Saturday:
15 Minutes of movement/aerobic work:
20 calorie Row/Airdyne
10 cat cows
10 fire hydrants (5 each leg)
10 calorie row/airdyne
20 Ft ostrich walk
20 lateral lunges
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20 Minute EMOM:
1st: 6-8 GHD Sit ups + 20 Double Unders *If you're going to re-do this i'd probably sub TTB for ghd sit ups as the GHD's can wreck you for quite some time*
2nd: 10 calorie airdyne + 5 box jump overs 24/20
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20 Minute hip flexor/lumbar/hamstring/abdomi
I did T2B's with all unbroken
Sunday: Rest
Monday:
Re-do
Boom Sauce! I got 230 this time around. Faster splits on every movement. The 6,5 DL worked like a charm and I got 20 extra sec, I did 11's almost every set but 1 on WB's and got an extra 10 seconds, lastly I did the row in 3:25 instead of 3:40 and gained another 15 seconds. My HSPU were money. I did a big set of 11 and then a 9, 6, 5, 4, and small sets to finish out before I did a set of 5 and then singles on round 2. Pretty Happy but I think I should have done 10,9,8,7,6 down on HSPU instead of what I did. I forgot about that rep scheme when I got there.
44 reps would actually be 209 - which is still a SOLID score man. As long as your hamstrings/back/shoulder feel fine i definitely think we can re-do it. We just need to be careful to stay healthy for the qualifier. I think i'd try to stick with doubles on DL since we can use that stretch/shortening reflex + momentum instead of just picking it up from a dead stop. 5's in general may be the way to go if we can sustain that and maybe finish 20ish seconds faster. I think you can also make up a little bit of time on the row if you can keep it at 1050ish cals/hr. Again, as long as you're feeling good, give it a go and keep me posted!
ReplyDeleteCongrats man!! You've had some amazing performances last 2 weeks! Pumped for you dude!
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