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.
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
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