6/27/17 - 7/3/17

Monday:

AB; 10s Sprint

Rest 2:30

Row; 20s sprint

Rest 2:30

AB; 3 minutes @ 85% for cals

Rest 5 minutes x 3 sets

+

20 MInute mobility

Hey Angelo, still holding at 13th but no email yet. Dude! if I qualify I have to swim. You gonna give me some swim workouts? lol
1st sprint: 50 cals and kept my watts around 400-450
2nd sprint: 49 cals and kept my watts around 375-425 until the last 30 sec I sped up
3rd sprint: 48 cals and kepy my watts around 350 until last 1 minute I sped up
NEEDED THIS RECOVERY

Wednesday:

A1. KB Front rack Contralateral hand Russian step ups (left leg on box/working - right hand with KB); 8-10 reps left leg; rest 30s 

A2. Double overhand BB RDL @3030 @ 155-185lbs; 6-8 reps; rest 30s

A3. KB Front rack contralateral Rusiaan step ups; 8-10 reps right leg; rest 90s x 3 sets

B1. Single leg 'candlestick' w/2s pause in bottom of each rep; 6 reps each leg; rest 30s

B2. Hollow body rocks; 20 unbroken reps; rest 90s x 3 sets

+

5 Minute Timer:

25 HSPU

25 CTB Pull Ups

Remaining time burpee box jump overs

I felt off today. Caught a migraine around 30 min before my workout but decided to push through. Kind of sucked but got the work done. 
53KB felt great on 24" box and strong. I used 205 on RDL's. Weight was set up already from someone else for 6 reps. I had no issues with candlesticks or hollow rocks
Metcon: 
12-7-6 on HSPU's and C2B's and did 45 BBJO's. I have done this workout before and I am curious what I got but can't find it. You know where it is?

Thursday: Rest

I'm hoping we're not being too agressive on the first weekend after qualifiers, go by feel.  The AB is something i'm having a lot of athletes do this week, right now i think the top time is 14:31 but i've had multiple athlets in the 17 min range.

Friday::

A. Snatch Pull + Snatch DL; 2 + 4 **use straps if needed**; rest 2:30 x 4 sets - build

B. Squat Clean; 1.1.1; rest 30s/3 minutes x 3 sets - build

+

5 Back Squat @ 'B' weight from last set

30s Rest

15s Bike @ high effort

30s Rest

2 Minute Row @ sustainable effort

4 minute rest x 3 sets

Sorry for the delay!! Not working out on the 4th. I will be camping on Lake Geneva.
A.235 for both with straps
B. 255 for Sq Cleans
Back Squat weight was 255 for interval stuff

Saturday:

For time:

150 AB Calories

**EMOM 4 burpee box jump overs 24" - BOX FACING - start on the bike - cap this on 20 min**

+

20 Minute amrap @ easy pace

3 Weighted pull ups @ 35lbs

200m Run

6 Strict HSPU

200m Row

3 Rope Climbs

10 Calorie AB

+

20 Min mobility

+

20 Minute AB z1

I had to coach the partner WOD on Sat and it was teams of 3.  I had to join in and did a metcon with very little work. It consisted of about 40 power snatch at 75, 40 BJO's, and 40 Toes 2 Bar give or take a few.
Then, I came back after lunch and did my stuff. It was a long time at the gym.
150 Cals: 15:38. I had to do another round.
The AMRAP was good, I only had a 20lb vest and I just wore it the whole time.