Monday: Oly + acc + MAP
A. Squat Snatch; 1.1.1.1; rest 15s / 3 minutes x 3 sets **165-185 for all sets**
B. Clean panda pulls; 3 reps; reset btw reps; rest 2:30-3:00 x 3 sets *325 all sets*
C1. Lateral box step ups right; 20" @30x1; 8 reps; rest as needed
C2. Sorensen Hold; 30s - weighted if needed for difficulty; rest as needed
C3. Lateral box step ups left; 20" @30x1; 8 reps; rest as needed x 4 sets
+
3 Rounds for time:
20 Thrusters 95lbs
20 Calorie AB
**Times range from 6:42 - 9:01 currently**
A. 185 for all Squat Snatch with 1 miss leaning forward but most were perfect quality
B. 325 on the panda pulls
C1,C2,C3: step ups felt good and I did weighted sorensen with 20lb DB
Metcon:
I decided to go 11/10 first thrusters and 8,7,5 last two sets of thrusters while another teammate at my gym goes UB on thrusters slow and he beat me by 6 seconds. 7:50 was my time so I obviously could have gone UB and recovered on the bike. Played this workout all wrong.
B. 325 on the panda pulls
C1,C2,C3: step ups felt good and I did weighted sorensen with 20lb DB
Metcon:
I decided to go 11/10 first thrusters and 8,7,5 last two sets of thrusters while another teammate at my gym goes UB on thrusters slow and he beat me by 6 seconds. 7:50 was my time so I obviously could have gone UB and recovered on the bike. Played this workout all wrong.
Tuesday: Long aerobic work/volume
1500m @ 2:00/500m
30 FT HS Walk *Try to do 10ft at a time*
10 Burpees
Rest 75s x 3 sets
+
1500m @ 2:00/500m
15 Pull Ups
10 Burpees
Rest 75s x 2 sets
I was really sore from that workout with thrusters and AB.
1. 7:10, 2. 7:06, 3. 7:15 4. 7:10, 5. 7:15 all UB HSWalks and pull ups
Wednesday: Specific GG prep
For time:
30 Calorie Row
15 Deadlift 315
5 Toes to bar
20 Calorie Row
10 Deadlift 315
10 Toes to bar
10 Calorie Row
5 Deadlift 315
15 toes to bar
+
A1. DB Squat Snatch 50lbs; 12 alternating reps for perfect movement; rest as needed
A2. Rope climbs; 4-5 reps rest as needed
A3. Paralette HSPU 12"; 4 reps for perfect movement; rest as needed x 4 sets
Metcon: All 5's on DL's, only broke up the 15 T2B's, time was 7:20 but felt good. I didn't get too crazy with it. I really just wanted to have a smooth run. A1,A2,A3: Sets of 12 alternating on the Sq Snatch and they were sold. Did 3 or 4 rope climbs each time that were easy. HSPU's were good as well. 12" is a long ways down.
Friday:
A. Squat Snatch EMOM: Start at 95lbs and build by 10lbs each minute till a tough single
B. OHS; 3 reps @21x1 of 'A' tough single max weight; rest 3 minutes x 3 sets
C1. RNT Lunges right leg @20x1; 8 reps; rest 30s
C2. Hollow body rocks; 30s; rest 30s
C3. RNT Lunges left leg @20x1; 8 reps; rest 90s x 3 sets
+
20 Minute EMOM:
1st: 5 Power Clean 225lbs
2nd: 15 HSPU
3rd: 30 ft HS walk
4th: Easy AB
A. 225 went up easy and missed 235 but was so close on both.
B. 225 first set was really tough. I had a new client come into other gym and had to do work so I was cold when it was done and didn't want to risk another set. I know I couldn't have hit a third round. I think I could have gotten the second though.
EMOM:
Felt great! UB HSPU's and UB HS Walks. Walks were tougher than expected after the HSPU's. I may do fast 10ft sections instead of UB for speed in the GG workout. Thoughts?
Saturday:
4 Rounds for time:
6 Muscle ups
6 Sandbag Cleans 150lbs
+
22 MInute amrap @ recovery pace
200m sled drag - light loading
100m farmer carry 55's each hand WHILE wearing a 20lb vest
30 Hollow body rocks
METCON: 7:27 UB MU's but the 4th round UB MU's hurt my Sand bag cleans. We made 150lb bags weighed. It was awesome to use the actual weight but I need to break MU's just to keep my cleans to 2 every 10-12 seconds. I need a sub 6 in this workout. I think I get it if I break at least two of the MU's. I was pacing as well instead of pushing. First round was 1:18.
RECOVERY: My back was a little lit. I did two rounds and did mobility after. DID NOT SWIM TODAY. I had to coach all the morning classes. 7:30,8:30, and 9:30. Then worked out at 11.
