4/10/17 - 4/17/17

First half of this week we are going to ramp up intensity / high skilled movements but keep volume low.  This weekend we will have moderately volume moderate intensity with Monday/Tues essentially being active recovery going into the qualifier Weds.

Monday:

A. OHS; build to a tough 3 reps from the ground - stay SAFE 

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15 Power Clean 165

15 Burpee pull ups

12 Power Clean 185

12 Burpee bar muscle ups

9 Power Clean 205

9 Burpee ring muscle ups

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20 Minute Z1

A. Missed 225 on third rep, than rested 3 minutes and hit 225 for 3 reps

Metcon: 10:15 way tougher than I thought

Tuesday:

5 Minute amrap:

42 Wallball

21 HSPU

Remaining time Row for calories

Rest 5 minutes

5 Minute amrap:

30 Thrusters 105lbs

15 2" Deficit HSPU

Remaining time Row for calories

Rest 5 Minutes

18 Squat clean thruster 135lbs

9 4.5" Deficit HSPU

Remaining time row for calories

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20 Minute mobility

AMRAP: 55 cals (Unbroken WB's, 11/10 HSPU)

AMRAP: 35 cals (14,8,8 Thrusters, 5,5,5 HSPU)

AMRAP: 28 cals (Singles, 5/4 HSPU) 

I ate lunch too close to the workout. I was close to throwing up midway through the 2nd round and it kept me from going harder the rest of the workouts. 

Wednesday:

20s AB @ 98%

40s Burpees AFAP

Rest 4 minutes x 5 sets

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15 Minute EMOM:

1st: 10 Deadlift 225

2nd: 12 toes to bar

3rd: Rest

Thursday: Rest

4/3/17 - 4/9/17

Monday: 

A. Clean and Jerk; Build to a tough single for the day

B. Deadlift; 3 reps EMOM @ 70% for 10 minutes

C1. KB Front rack walking lunges; 20 alt reps; rest 15s

C2. Toes to bar; 15 unbroken reps; rest 2 minutes x 3 sets

D1. Seated BB RDL @30x1; 8 reps; rest 15s

D2. Hollow body rocks; 20 reps; rest 2 minutes x 3 sets

A. 275 felt pretty good

B. 345 no issues

C1,C2: 53lb KB's and UB T2B's

D1,D2: No issues with accessory work

Tuesday:

AB;

60s @ 3 min pace

Rest 3 minutes x 4 sets

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5 Minute amrap:

20 Pull Ups

20 Calorie AB

20 HSPU

20 Calorie Row

Rest 5 minutes x 2 sets

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15 Minute Bike Cooldown / 15 Minute mobility

AB: Warm up went good, kept watts around 350

5 Min AMRAP: 1ST ROUND was 1+34 reps (UB P/U's both times, AB above 500 watts, 10,10 HSPU, and above 1200 cals/hr on row.

2ND ROUND was 1+15 reps (10/10 P/U's, close to 500 watts whole time but fell off last 5 cals, 5,5,5,5 HSPU, Row fell off though. Anyway felt good regardless of not being consistent.

Wednesday:

**If hand is healed - otherwise email me by tuesday night to get you new training**

5 Ring Muscle Ups

10 Power Snatch 135lbs

15 Burpee over bar

Rest 2x work time x 4 sets

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12 Minute EMOM:

1st: 5s AB Sprint

2nd: 10 Thrusters 95lbs

3rd:30s FLR on rings

SETS:  Hands felt fine today. I screwed up first part ugh. I only rested the 1x amount of time it took to complete so the intensity was probably too high. 2:02, 2:13, 2:06, 2:20 UB MU's, all singles on 135 snatches. SOrry about that
EMOM: Felt good all UB GM's. I'm sending you a pic of the debacle after the first portion. 

Thursday: Rest

Friday:

A. Power Clean + Push Jerk; 1 rep every 90s; start @ 135lbs and build x 8 sets

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21 Deadlift 205

21 Pull Ups

60s Rest

15 Deadlift 225

15 CTB Pull Ups

60s Rest

9 Deadlift 245

9 Burpee pull ups **Pull up bar out of reach if possible**

A. 135, 155, 165, 185, 205, 225, 245, 265
B. 12 MIN: 6:17 or 4:17 without the rests. 

Saturday:

21-15-9 For time:

Overhead squat 95lbs

Bar over burpees (can be lateral)

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12 Minute amrap:

30 Calorie row

30 Wallball

30 Calorie Assault bike

30 Box jump overs

30 toes to bar 

SHIT! I will be honest Angelo, things haven't slowed down for me after the OPEN. I hope it's not too serious but I did Sat by mistake. I was thinking about these metcons the last 24 hours and didn't realize it wasn't Friday.
OVH Squats: 4:32 and I did 97lbs which was dumb. I broke on 15 reps. Should have been sub 4. Dissappointed for sure. My mind is overwhelmed and I'm thinking about the 20th.
12 Min AMRAP:  1+70 but good news is this workout felt great! Would have pushed a little harder in the end as well had it been the qualifier. 

Sunday: Rest