8/7/17 - 8/15/17

Monday:

A. Deadlift; 2.2.2; rest 10s/3minutes x 4 sets **345 each set**

B1. Power Snatch; 5 quick singles @ 155lbs; rest 30s 

B2. 1 Legless + 2 w/legs rope climbs; rest 60sec  x 5 sets

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3 Minute timer:

1 Squat clean thruster 155lbs every 15s

Rest 2 minutes x 4 sets

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Mobility with remaining time in session

345 wasn't too bad but the CF Games hurt me lol.
B1,B2: Snatches were easy and rope climbs were easy. Got tough
C: Squat Cleans were a mental fuck! I got it done though!

Tuesday:

A. Close grip bench Press; 1 rep every 6s for 30s; hold the bar at the top during 'rest'; rest 2:30 x 5 sets **135lbs this week**

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Max rep weighted pull ups 35lbs

Rest 15s

Max Rep strict pull ups 10lbs

rest 15s

Max Rep kipping CTB pull ups

Rest 2:00 minutes x 2 sets

**If your arms are sore from rope climbs Friday only do 1 set here or make the last part strict vs kipping to protect shoulder/biceps**

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For time:

400m Run

21 HSPU

15 Calorie Assault bike

9 Burpee box jump overs

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15-30 Min easy AB if time

A. 135 was solid
B. Didn't do a hot job on pull ups but numbers were solid. Sore arms but I did two sets just fell off the rep pace.
C. 3:38 and boy was it tough to jump on box. 1:40 400m run

Wednesday:

8s AB sprint all out

2:52  rest x 5 sets

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10s Row sprint all out

2:50 rest x 5 sets

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Run 400m @ 1:40;

Rest 2-3:30 Minutes **whatever required to keep the pace** x 4 sets

Rest 5 minutes x 2 sets (8 total sets)

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20 Minute bike / Swim easy

A. AB Sprint 1. 1427, 1389, 1427, 1546, 1506 Watts

B. Row Sprint 1. 81, 71, 80, 80, 81 Cals

C. Run: 1:25, 1:34, 1:36, 1:39 / 1:40, 1:40, 1:41, 1:42

RESTED to LONG though 4 minutes each time!

Swam a lot this morning!

Thursday: Rest

Friday:

45-30-15 For time:

AB Calories

Power Snatch 75lbs

Row Calories

**Gave this to joey as well, 16-17 minutes are best times so far**

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10-15 Unbroken Kipping HSPU - focus on QUALITY

20 Calorie Easy row / Assault bike - switch each round

3-5 Unbroken bar muscle ups - focus on QUALITY

30 step ups 20" @ easy pace x 4 rounds

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Cool down bike / movement / mobility from plane

Had a rough time today and it impacted my training a bit. Our newest member to the comp team who isn't going to Granite but everyone loves had a family loss. Her father passed away unexpected from cancer and it through me off a bit. Still got work done but really wasn't in the game.
A. 19:40 couldn't really focus or get a rhythm. My AB was all over the place and I didn't have a plan for workout.
B. Did better on gymnastics stuff but still wasn't in it. Did all 4 rounds 10 UB Kipping with quality each time, 3 MU's no issues each time and step ups.

Saturday: Oly + Row/run MAP

A. Hang Squat Clean + Squat Clean; rest 90s x 4 sets - build from 225-255 ** No singles afterwards this time ;)**

B. Snatch High Pull; 3 reps; rest 2min (use straps if needed) x 4 sets *245lbs each set*

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12 Minute Row @ 2:02/500m

Rest 1:30 x 3 sets

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Mobility / SWIM

Went swimming first thing. Was doing sets of 140m at a time in the lake. Did around 5 sets of that. 
A. 225,230,235,245 all quality complex sets
B. 245 was going well with good pulls
Here things got a little rocky. I had to coach Saturday but we had an odd number for 10k row teams of 3. I had to go with 1 of the other coaches who was working out. My plan was to do the 3 sets of 12 min after class but decided to just go with my coach. We did 6k in sets of 300m's all my cal/hour were 1200 or higher the whole time. Then, immediately after we both did 5 minute rows for pace and my two sets of 5 minutes were both 2:02. 

Sunday: Rest

Went swimming again and worked on technique, etc. Put in around 500m's.