8/18/17 - 8/25/17

DELOAD:

Friday

"Fire alarm"

For time:

3 Rounds of bergeron beep test

50 Calorie AB

3 Rounds bergeron beep test

50 Calorie AB

3 rounds bergeron beep test

*1 Round of bergeron beep test is 7 thrusters 75lbs 7 pull ups 7 burpees - have done this before.  Does not have to be EMOM in this format since it is 'for time'*

+

8-10 Unbroken Kipping HSPU - focus on QUALITY

20 Calorie Easy row / Assault bike - switch each round

2-4 Unbroken Ring muscle ups - focus on QUALITY

30 step ups 20" @ easy pace x 2 rounds

+

Cool down bike / movement / mobility from plane

A. 17:41 (Kept the watts around 330 on first 50 and 268 on second 50 AB Cals)
No issues with skill work today

Saturday:

A. Squat Clean; build to 85-90% of 1RM for the day; rest as needed btw attempts

B. Snatch High Pull; 3 reps; rest 2min (use straps if needed) x 3 sets *225/235/245*

+

10 Minute Row @ 2:01/500m

Rest 90s

10 Minute Jog

Rest 90s

10 Minute Row @ 2:01/500m

+

Mobility / SWIM

A. 285 was fairly easy

B. No issues on heavy snatch pulls 

C. Spot on for conditioning

Let's have a good week!  
Monday: 

A. Squat Clean Thruster; build to a tough single for the day

B. Clean panda pulls; 3 reps; reset btw reps; rest 2:30-3:00 x 4 sets - build 

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 3 sets

+

12 Minute EMOM:

1st: 6 Squat Snatch singles @ 135lbs

2nd: 3 burpee muscle ups

A. 245 and it went up pretty easily

B. Panda's were good 285, 305, 325

C1,C2,C3: Haven't done these in a while but they were tiring for sure.

EMOM: Spicey but no issues

Tuesday: 

1500m @ 30 min pace

45 Double Unders

10 Burpees

Rest 90s x 3 sets

+

1500m @ 30 min pace

15 Box Jump overs

10 Burpees

Rest 90s x 2 sets

I have no idea what a 30 min pace is so I did 1:58-2:00 on all 5 sets and my stroke rate was around 18-21 the entire time. Also, all my sets were around 7:13-7:40. My rope broke this past week so I was tripping up. Need to get that sorted out for Granite Games.