7/21/17 - 7/28/17

So glancing through some of the individual workouts for last year we are going to switch priorities a bit to some things we haven't hit in a while that may come up again this year.  Some movements we will be doing that we haven't done much of before are rope climbs / DB Squat snatch - both in it last year.  We will also be adding some more muscle up work.  When it comes to energy systems they had some long runs/rows (5k row event 1) so i'd like to work on longer duration (aerobic endurance) in both modalities a bit more.

Friday: Rope climbs + running MAP + midline

A. Deadlift; 2.2.2; rest 10s/3minutes x 3 sets - build this week to 1 tough set for 3rd set

B1. Push Press; 5 reps @ moderate weight; rest 30s

B2. 1 Legless + 2 w/legs rope climbs; rest 60sec  x 3 sets

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10 Minute EMOM:

1st: 10 alternating DB Squat snatch 35-45lbs depending on feel

2nd: 2-3 Burpee ring muscle ups

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10 Minute EMOM

1st: 10 alternating DB Squat snatch 35-45lbs depending on feel

2nd: 2-3 burpee bar muscle ups

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Movement / Mobility - 20min

A. 275, 315, 365 all with a natural grip on the bar
B1,B2: 135 push press, rope climbs were good to go
EMOM: Deceptive workout 50lbs on the DB, and 3 RBMU's
EMOM: I felt it was easier with BMU but 50lb DB and 3 BMU's

Saturday: Oly + Row/run MAP

A. Hang Squat Clean + Squat Clean; rest 90s x 4 sets - build from 195-225

B. Snatch High Pull; 2 reps; rest 2min (use straps if needed) x 4 sets

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Row 30 Minutes for max meters - give me both meters completed and avg pace per 500m for this

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Mobility

A. No issues with 225 but want to do more! lol, felt good
B. 235 again with straps. Can't wait to get the snatch pulling strength again.
ROW: 7280 meters / 2:03 average
2:01, 2:02, 2:06, 2:05, 2:01

Sunday: Rest/swim

PS, I went swimming on Saturday morning and Sunday  in the lake. I'm getting comfortable at a slow speed. Probably did around 2-300 meters each day.