Monday:
A. Squat Clean; 3 singles @ light-moderateweight; rest 60s x 6 sets - feel out hip
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10 Minute EMOM:
1st: 6 TNG Deadlift 265
2nd: 3 Ring Muscle ups
(no additional rest)
10 Minute EMOM:
1st: 4 TNG Power Clean 225
2nd: 8-10 Kipping HSPU
(No additional rest)
10 Minute EMOM:
1st: 2 TNG Power Snatch 175
2nd: 12-16 Pull Ups
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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. 135x3, 155x3, 175x3, 185x3, and 2 sets @205x3 and I would have went higher but my squats were slow out of the hole. I wasn't slamming down or anything in the bottom since it's my first time back. NO PAIN
EMOM'S: All went great and no issues at all. Did all work as prescribed, 10 Kipping HSPU's and 16 Pull Ups. TNG snatch was a mental prep for sure at the end but kept all times.
EMOM'S: All went great and no issues at all. Did all work as prescribed, 10 Kipping HSPU's and 16 Pull Ups. TNG snatch was a mental prep for sure at the end but kept all times.
Tuesday:
30 Minute amrap:
20 Calorie AB
20 Box Jumps - step down 24"
20 Calorie Row
20 Burpees
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30 MInute mobility
5 rounds + 20 Cals into 6th round but had a slight interruption during workout. Took just a bit of my attention. 1 minute and some change.
Wednesday
A. Box Squats; 5 Light - moderate reps; rest 2 minutes x 3 sets - do not exceed 245lbs this week
B. Wallball; 10 unbroken reps; rest 60s x 3-4 sets by feel
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10 TnG Power Clean @ 95lbs
20 cals AB@ 85% effort (~300-350W)
Rest 60s x 10 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. 235 no hip pain
B. No issues or pain and went fast on decents
C. All TnG felt great with the rest and kept 345 for most rounds
Pre-hab / rehap no issues
B. No issues or pain and went fast on decents
C. All TnG felt great with the rest and kept 345 for most rounds
Pre-hab / rehap no issues
Thursday: Rest
Friday:
6 sets @ high effort:
30 sec OHS @ 75lbs - if this bothers hip do air squats or unloaded box squats
30 sec rest
30 sec Burpee Box Jumps 24" - mindful of hip/ankle
30 sec rest
30 sec Toes to bar - break into manageable sets each time to maximize reps
30 sec rest
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5 sets @ high effort:
60 sec Row
60 sec rest
60 sec Alternating DB Power Snatch @ 55lbs
60 sec rest
60 sec AB
60 sec rest
6 Sets: OHS 17-20 reps each set, 8 Burpee Box Jumps per set, 15 T2B's until last 2 sets I got 13
5 Sets: Row was 1:44-1:50 pace all sets, 16 DB snatch all sets, 350+watts all sets
5 Sets: Row was 1:44-1:50 pace all sets, 16 DB snatch all sets, 350+watts all sets
Saturday:
A. Power Clean, work to a challenging TNG triple - not a max effort set
B. Power Clean, 3 TNG reps @ 80% highest from A per min x 5 mins
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15-12-9
CJ 135
CTB Pull Ups
CTB Pull Ups
**Comp training for my gym this week - Mark Taylor went 4:06 but Rod and a couple other relatively solid athletes went ~5:40. Don't go all crossfit games athlete on this one**
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15 Minute EMOM:
8 Double KB DL 70lbs each hand
easy bike w/remaining time each minute
A. I was pretty sore today but did 245 for 3 TnG repsB. 195 all 5 mins no issues
Metcon: 4:39
Did not get to the EMOM today
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