Monday:
A. Push Jerk; 205lbs; amrap TNG (-2) - Max of 8 rest 90s x 2 sets
B. Deadlift @ 11X1, 1 rep @ 82-84% RM per min x 5 mins - pull HARD off floor every rep
+
8 Minute EMOM:
1st: 4 TNG Power Snatch 155lbs
2nd: 4 Ring Muscle Ups
(no additional rest)
8 Minute EMOM:
1st: 6 TNG Power Snatch 135
2nd: 8 CTB Pull Ups
(No additional rest)
8 Minute EMOM:
1st: 8 TNG Power Snatch 95lbs
2nd: 12 Pull Ups
+
Pre-hab/re-hab for hip:
45s Wall Sit with med ball between knees (squeeze as hard as you an 10-14lbs ball)
20 lateral lunges / cossak squats
10 Band assisted natural knee extensions
5 hip CARS each side x 3 sets - rest as needed btw sets/movements
A. 5,5 with no pain in hip.
B. 415 felt good for singles. Wouldn't say it was super fast but EMOM was getting tough
8 Min EMOM: UB and felt better than last week
8 Min EMOM: UB and Snatches were smooth
8 Min EMOM: UB until last two rounds. Back was starting to get lit and had to break them up.
Pre-hab: No issues with pre hab
Tuesday:
1 Minute Row
5s Rest - QUICK transition
12 Box Jumps - step down 24"
5s Rest - QUICK transition
1 Minute AB
5s Rest - QUICK Transition
12 Burpees
5s Rest - QUICK transition
1 Minute Ski Erg
5s Rest - quick transition
15 Air Squats @30X1
5s rest - quick transition x 7 sets
Moving well and fast through transitions. Heart rate was getting up there for sure.
Wednesday
A. Box Squats; 6 Light - moderate reps; rest 2 minutes x 3 sets - do not exceed 225lbs this week
+
4 Unbroken Strict HSPU right into 6-8 Kipping HSPU
20 Calorie Row @ 85% effort (1200 cal/hr)
Rest 60s x 9 sets
+
10 TnG Power Clean @ 95lbs
20 cals AB@ 85% effort (~300-350W)
Rest 60s x 9 sets
+
Pre-hab/re-hab for hip:
45s Wall Sit with med ball between knees (squeeze as hard as you an 10-14lbs ball)
20 unloaded walking lunges
15-20 Banded lateral leg raises each side
5 hip CARS each side x 3 sets - rest as needed btw sets/movements
A. 155, 185, 215 and no issues. Felt good to be squatting again.
B. HSPU Work and row: Perfect UB reps and Cals were above 1300 all rounds
C. Ran out of time for Power Clean work so I worked up to a moderated Power Clean + Push Jerk complex (240) then had to coach. I also missed Pre hab due to time.
B. HSPU Work and row: Perfect UB reps and Cals were above 1300 all rounds
C. Ran out of time for Power Clean work so I worked up to a moderated Power Clean + Push Jerk complex (240) then had to coach. I also missed Pre hab due to time.
Thursday: Rest
Friday:
10 Minute EMOM:
6 Light thrusters - feel out hip but stop if any discomfort
+
5 sets @ high effort:
30 sec Push Press @ 95lbs
30 sec rest
30 sec Burpee Box Jumps 24" - mindful of hip/ankle
30 sec rest
30 sec Rowing
30 sec rest
+
4 sets @ high effort:
60 sec Alternating DB Power Snatch @ 55lbs
60 sec rest
60 sec Burpees to 6” OH
60 sec rest
60 sec AB
60 sec rest
A. 2 sets @75, 2 sets @85, 2 sets @75, 2 sets @85, 2 sets @ 95 with no pain. Kind of slow in the bottom because I didn't want to slam the front squat each time but it was aggressive.
B. 5 sets: 18-20 Push press every round, 8-10 Burpee Box Jumps depending on if I step up or launch up out of the burpee. Was testing out both. Rowing stayed above below 1:40 pace and always hit over 150meters
C. 4 sets: 20 reps every min with DB, 18-20 Burpees every minute, Kept watts above 600 all rounds
Saturday:
A. Power Snatch, work to a challenging TNG triple - not a max effort set
B. Power Snatch, 3 TNG reps @ 80% highest from A per min x 5 mins
C. Deadlift Cluster, 1.1.1; rest 15s between reps / as needed between sets; work to a challenging set, drop each rep
+
10 unbroken rounds for time:
3 unbroken Hang Power Clean 205lbs
3 unbroken Ring Muscle-ups
A. 185 for 3 reps TNG no issues
B. 145 for 3 reps per 5 min TNG no issues and went straight to the floor each rep
C. 385 is as high as I went.
D. 10 Rounds FT: 10:59 but had to use these different rings with shorter straps. We were in another room. I would have done sub 10 in the other room. Just different movement. No issues with Unbroken though and I was averaging 30-45 sec a round until the last 2 rounds. I slacked at the end.
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