A. Squat Clean thruster; 1.1.1.1.1; rest 2:30 x 4 sets **If we did this last week goal is heavier**
B. Clean Pull from 1-2" deficit; 3 reps; rest 3 mins x 4 sets
C1. Ring Fall outs; 10-12 reps; rest 10s
C2. Strict toes to rings; 4-8 reps; rest 2 minutes x 4 sets
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4 Muscle Ups
10 Calorie AB
5 DB Thrusters 50 each hand
10 Calorie AB
Rest 90s x 4 sets
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20 Min mobility
105,125,155,185 No issues and felt good
MY times on 4 sets: 1:36, 1:44, 1:55, 1:33 burned nicely
Tuesday: ***If you re-test monday move mondays training to today and skip this day***
A1. Push Press @20x1; 5 reps; rest 30s
A2. HS walk; 60ft; rest 30s
A3. Knee tuck front lever; 35s; rest 2:30 x 4 sets
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18 Minute EMOM:
1st: 10 Calorie AB
2nd: 10 Pull Ups
3rd: 55 Double Unders
**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
Did the 18 min EMOM on Wednesday for this. Only did 30 DU's though when I did it.
Wednesday:
3 Minute AB @ easy pace
2 minute Dynamic mobility x 4 sets
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10 Minute EMOM:
1 Squat Clean Thruster 185lbs + 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
Did the warm up portion of this on WED before I did the EMOM above. Then, just did mobility. I feel good and I am ready for Friday! LETS GO!
Thursday: Rest
Friday:
17.5
Unbroken but felt slow at the end and took a few rests. 10:36 first time around!
Monday:
Redo went great! Much more consistent in my rounds. I did my best to shave over a minute but couldn't do it. 9:41 and I broke the first 3 sets.
I also did 30 minutes of AB every 3 min 3 muscle ups
I also did some light snatch work. Comp train stuff
Light paused OVH squats didn't go higher than 135
Snatch Balances with no higher than 135
Then, 3 position snatch again no higher than 135.
Unbroken but felt slow at the end and took a few rests. 10:36 first time around!
Monday:
Redo went great! Much more consistent in my rounds. I did my best to shave over a minute but couldn't do it. 9:41 and I broke the first 3 sets.
I also did 30 minutes of AB every 3 min 3 muscle ups
I also did some light snatch work. Comp train stuff
Light paused OVH squats didn't go higher than 135
Snatch Balances with no higher than 135
Then, 3 position snatch again no higher than 135.
Hey bud,
ReplyDeleteSorry about the email for the update, just saw this - didn't pop up when i checked earlier....
I think we can go unbroken but transition time is where we need to be careful. Too many people rush it. If you aim for about 10s btw thrusters and jump rope and go unbroken then you should still be finishing a round under 60s. Without video it's hard for me to say where you can go faster but i know from watching a few people go that they started at about ~40-45s/round and didn't wait long enough in transition and slowed down to over a minute a round towards the end because of that.
Going 5/4 may also be a solution but picking up the bar seems like it may take more time vs tripping on DU or longer transitions.