1/5/18 - 1/12/18

So with you being that sick we don't want to do anything that is very intense.  I'm going to cut down the sets on Wednesdays training as it shouldn't a big 'breather' so should be ok in general.  Going to have you mainly move on both days with Saturday being a little more intense but not much moreso.  Hopefully you've kicked this thing on Monday and we can start with the DB event for the comp.

Friday:

A1. Deadlift; 8 unbroken reps @255lbs; rest 30s

A2. Wallball; 20 unbroken reps; rest 2 minutes x 4 sets

B1. Toes to bar; 10-15 reps; rest 15s

B2. Sorensen hold; 20-30s; rest 15s

B3. FLR on rings; 30s; rest 2 minutes x 4 sets

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25 Minute Easy Bike

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Mobility

A1,A2: UB no issues and felt strong
B1,B2,B3: Surprised myself with UB T2B's, Holds and Ring holds were good to go.

Saturday:

A. Push Jerk + Split jerk; 2 + 2; rest as needed x 5 sets - build if you'd like but be CAREFUL with hip.  I'm making this a complex with push jerk to roadblock your weight so we can see how split jerking feels on your hip - if it hurts just do push jerks (3 reps) and don't split.

B1. Half Kneeling bottoms up KB Press; 8 slow reps; rest as needed

B2. Pull ups; 15 reps unbroken; rest as needed

B3. 'B1' other side; rest as needed x 4 sets

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Row 60s @ 1200 cal/hour

2 Minute Bike ~200-250W x 5 sets

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Mobility

A. 225 and everything felt good. 225 Felt heavy but it should feel that way lol. 

B1,B2,B3: 26lb KB on KB press, UB Pull Ups

DID NOT DO ROW TODAY, felt pretty drained and coughing isn't gone. It's getting better though. I'm taking a lot of stuff. Inhaler & Antibiotics are helping.
Monday:

A. Front Squat; 5 reps @30x1; rest as needed x 4 sets - start at 205 and build if you're comfortable

B. Glute Bridge; 6-8 reps @3030; rest as needed x 3 sets - careful on hip on this one

C. DB 2-arm Neutral Grip Split Jerk Stance Pres; 6 reps @21x1; rest 90sec x 3 sets

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For time:

10-8-6-4-2 Strict  HSPU

12 KBS 2pd after each set

Rest 10 min

15-12-9-6-3

CTB Pull Ups

30-24-18-12-6

Wallball

I did the qualifier and got 4:25 and it wasn't easy by no means but got through it.
A. 205,215,225,235 and it wasn't easy. Legs getting back though.
B. 115 Glutes and I took my time
C. 40lb Neutral and getting more stable
METCON:
3:08 HSPU and 5:42 on the CTB portion. All UB C2B's and broke up the WB's. Chest was on fire for everything today but coughing wasn't as bad.

Tuesday:

Row; 18 min, increasing pace every 3min (2:08 / 2:04 / 2:00 / 1:54 / 1:50 / 1:46)

Rest 2 Minutes

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30 Minute AB Z2 effort

By the time 1PM hit I was sore as shit but did some mobility and got warm to row. I had 1 minute left in the 1:50 time slot and fell off pace. Just gave up a little because I was winded. Felt great up to that point though.
I did about 16 min on bike between 200-250 and then started to get woozy lol. I slowed down for about 5 minutes and then finished the rest at 200 or so the whole time. 

Wednesday:

A. Muscle Clean; build to a tough double w/reset

B. Snatch Grip Deadlift; 3 reps; rest as needed x 4 sets - use straps if necessary

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10 Minute Amrap @ 85%:

10 Power Snatches 95lbs

30 Double Unders

15 Calorie AB

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10 Minute amrap @ 85%:

20 Alternating DB snatches 50lbs

10 Box Jumps - step down 24"

15 Calorie AB

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20 Minute AB @ easy pace

A. 185 was all I had in me
B. I did increasing weight 225, 245, 265, 275 Snatch Deads with straps
1st AMRAP: 3 rounds plus 48 and focused on movement until last round. No pain from this stuff. Kept close to 300 on bike
2nd AMRAP: 3 rounds plus 11 DB Snatch. Went a little slower because I wanted to be good on Box every round. I did rebound by mistake. I wish I hadn't because I am sore from it actually as I write this. 
Did all 20 minutes of bike and an easy pace