9/18/2017 - 9/25/2017

Monday:

AB; 15s @ high effort

Rest 2 minutes x 4 sets

+

2 Minute AB @ 250-275W

2 Minute amrap:

8 Alternating DB snatches 50lbs

30 Double Unders

2 Minute rest x 5 sets

+

20 Minute easy bike

AB: All 4 sets over 1100
AMRAP: 2+11, 2+8, 2+8, 2+11, 2+8

Tuesday:

A. Power Snatch; 1.1.1.1; rest 20s / 2 minutes x 4 sets - build to a tough complex for the day

B. Back Squat; 5 reps @21X1; rest 3 minutes x 4 sets

C. Close Grip Bench Press; 5 reps @21x1; rest 3 minutes x 4 sets

D1. RNT reverse lunges right leg; 8 reps ; 20s; rest 15s

D2. Half kneeling bottoms up KB Press @20x1; 8 reps left; rest 30s

D3. RNT reverse lunges left leg; 8 reps; 

D4. Half kneeling bottoms up KB press @20x1; 8 reps rightrest 2 minutes x 4 sets 

Wow, I was sore from the 120 DB power snatches. If affected my lifts a little. I couldn't get loose and then jumped in weight too fast. 
A. 165,185,205 for 2 then missed 2 and decided to drop to 195 for last set of singles where I hit all those. Upper back was sore is all. 
B. 185, 225, 245, 265 (Felt slow but wasn't failing at all or wasn't going to fail any reps)
C. 135, 145, 155, 165 (Glad you are working that part of my tricep because it needed it)
Used 26lb KB on Bottom's up. Was just sore and tired so 35 was too tough. Other stuff was fine.

Wednesday:

20min EMOM

1st: 6 Burpees + 6 pull ups

2nd: 6 Burpees + 6 HSPU

3rd: 12 Box Jumps 24"

4th: 45s Row @ 80%

+

40min AB Speed Play session

3min @ Z1/easy spin

2min @ 275W

3min @ Z1/easy spin

2min @ 300W

3min @ Z1/easy spin

2min @ 325W

3min @ Z1/easy spin

2min @ 350W x 2 sets

No issus with EMOM, did all movements were fast and under control. 

AB: Tons of fun said nobody EVER! I was able to keep all my numbers though with an occasional focus loss where I'd have to get back on track speed wise. It was really good!

Thursday: Rest 

EVENT 1a & 1b
14 Minute Workout
Buy-in: 50 Wall Ball Shots (#30)
(completed in a row.)

AMRAP: (I WILL DO ROUGHLY 3 ROUNDS MAYBE 4 I THINK WITH REST)
• 3 Power Cleans (#185)
• 5 Lateral Barbell Burpees
• 7 Airdyne Calories

Teammates will perform one full round at a time. Teams can choose any order to cycle through, but will stick with that order throughout the AMRAP.

EVENT 2a & 2b
7 Minute Workout
Buy-in: 15 Lateral Barbell Burpees
(completed in a row.)

9 Thrusters (#115)
8 Thrusters (#135)
7 Thrusters (#155)
6 Thrusters (#185)

Teams will move through the Thrusters in sequence, completing equal reps at each weight. Teams can choose any order to cycle through, but will stick with that order throughout the workout.

EVENT 3a & 3b
17 Minute Workout
Buy-in: Run 1200 meters
(Teammates can separate from one another, but can only begin the Snatches when final member arrives.)

30 Alternating Dumbbell Snatch (#70)
40 Box Jump Overs (24”)
50 Handstand Push-ups for Rx

Teammates will work through the movements as a team, completing equal reps per person. Teams can choose any order to cycle through, and can switch their order throughout, as long as one person works at a time.

EVENT 4a & 4b
15 Minute Total Time Cap
Athlete 1: 40 Ground to Shoulder (#100/70 D-ball)
Athlete 2: 50 Toes to Bar
LAWRENCE JACOBS IS DOING THIS: 60 Calorie Row

Buy-out: 20 Ring Muscle-ups)
(Split any way; no minimum per person.)

Teammates will perform one movement only in Event 4a. The next athlete/movement can start once the previous has ended. Muscle-ups/Pull-ups can begin immediately after the Row is complete.