11/7/2017 - 11/14/2017

Monday:

*WIth you competing Sat and biking sunday i don't want to day to be super intense (no real complete rest since competition).  I'm not sure what feels best on your body but i put in rowing, if ski erg or biking feel better feel free to switch depending on feel*

12 Minutes (6 sets):

60 sec Rowing @ 85-90%

60 sec Rowing @ 50% - damper 6 

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12 Minutes (3 sets):

2 min Row @ 85-90%

2 min Row @ 50% - damper 3

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5 sets:

30s Left Arm Farmer Carry  @ 70+lbs

30s Right Side Bridge

30 sec rest

30s Right Arm Farmer Carry  @ 70+lbs

30s Left Side Bridge

30 sec rest

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10 Minute EMOM:

1st: 30 sec double KB OH Carry @ 50lbs / arm

2nd: 30 sec Hollow Body Rocks

6 sets @ 1 minute: Kept my watts on rower around 250-280 and for 50% around 125 watts

3 sets @ 2 minute: Kept my watts on rower around 260-290 and for 50% around 130 watts

5 sets: No issues

10 minute EMOM: Used 35's and it was easier than first time. Mobility was that much better this time around like last week.

Tuesday:

A. Push Jerk; 2 TNG reps EMOM x 12 mins - start @ 175lbs, add 5 lbs per min

B. Muscle Snatch, work to a tough single for the day

C1. CGBP, AMRAP (-1) @ 155lbs; rest 10s

C2. Muscle Snatch, AMRAP TNG @ 75% highest from 'B'; Rest 3 mins x 3 sets

D1. Pendlay Rows @ 20X0, 12-15 reps; rest 60s

D2. FLR on rings; 60s; rest 60s x 4 sets

A. 175,180,185 etc up to 230 finish. No misses and felt great! Light weight! haha, all touch and go of course. 

B. 160 Muscle Snatch heavy

I did not have time to finish the other stuff here so I did 3 sets or the 75% muscle snatch at 115 for sets of 10 Unbroken. 

Wednesday:

1 Minute Row

20s Rest

12 KBS 55lbs

20s Rest

1 Minute AB

20s Rest 

10 Burpees

20s Rest

1 Minute Ski Erg

20s rest

12 Air Squats @30X1

20s rest x 6-8 sets by feel

This was harder than I thought but stayed consistent on my pace for each machine. 

Thursday:

Rest

Friday:

A. Power Snatch, 1 rep per min x 9 mins - 3 @ 175lbs, 3 @ 185lbs, 3 @ 195lbs

B. Power Clean, 1 rep per min x 9 mins - 3 @ 225lbs, 3 @ 235lbs, 3 @ 245lbs

C. Deadlift @ 11X1, 2 reps @ 68% RM per min x 8 mins - pull HARD off floor every rep

D. Strict HSPU; Amrap to 4” Deficit in 5 mins

E. 1 Push-up + 1 Strict Pronated Chest to Bar every 10 sec for 10 mins - skip a round if you fail for some reason

A. No issues but 195 was heavy for sure. I was still thinking about my hip but no pain at all and no misses. 195 wasn't pretty or anything though. 
B. All were good but same thing as above on 195, I was a little cautious with 245 but hit all weights no misses.
C. No issues with 345 and if felt easy
D. 42 in 5 minutes
E. I misses at least three times to the chest. 1 was because I went to narrow on grip. Other two I was just lazy.

Saturday:

30 Minutes

45 sec AB @ 85-90%

45 sec AB @ 50%

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Toes Through Rings @ 2020; 8 reps; rest 60s x 5 sets

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For quality:

100m Farmer Carry right hand 55 / waiter carry left hand 35-55lbs by feel

3 Minute Hollow body hold (accumulate - break when needed)

100m Farmer Carry left hand 55 / waiter carry right hand 35-55lbs by feel

Row wasn't pretty but for the most part stayed around 400 watts give or take 10 watts in either direction. 66-68 RPM's. 
Toes 2 Rings I could feel in my hip but no pain. They were ok though. I did 7 reps.
I did the waiter carry with 26 and it was easy. I initially did 35 but got fatigued quick and chose to just do 26lbs. I was doing bottoms up KB because I thought that was a waiter carry but wasn't sure.