18.5 redo
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2 Minute AB:
30s @ 85%
30s easy
2 Minute Row
30s @ 85%
30s easy
1 minute rest x 5 sets
18.5 redo was 137
Recovery was needed!
Recovery was needed!
Tuesday:
A1. Clean Pulls; 3 reps w/reset btw reps; rest 60s
A2. Power Clean; 1.1.1; rest 10s / 3 minutes x 3 sets
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10 Deadlift 275lbs
20 AB Calories @80%
Rest 90s x 5 sets
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15 Russian KBS heavy
20 Calorie Row @ 80%
Rest 90s x 5 sets
+
Mobility / Cool Down
A1, A2: Clean pulls at 225, 245, 275 / Power Cleans at the same weight but missed my third at 275. Then rested 20 seconds and hit it.
DL Sets: UB DL's and maintained 276 or 288 on the Watts. Every round took around 2:00, 2:02, no more than 2:04.
KBS Sets: I did not keep track but it was smooth and rower stayed around 1000 watts
DL Sets: UB DL's and maintained 276 or 288 on the Watts. Every round took around 2:00, 2:02, no more than 2:04.
KBS Sets: I did not keep track but it was smooth and rower stayed around 1000 watts
Wednesday:
4 Ring muscle ups
12 CTB Pull Ups
20 Calorie AB
Rest 90s
9 Strict HSPU
15 Toes to bar
21 Calorie Row
Rest 2 Minutes x 3 sets
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20+ Minute Easy AB
UB here until last round. Arms just got heavy on last set of CTB's but kept the rest UB.
Thursday:
Friday:
A. Push Press + split jerk; 2 + 3; rest as needed x 4 sets - gave this to both you and joey to start moving you back into overhead work.
B. Rope Climbs; 2 reps; rest 60s x 5 sets
C1. Deficit Strict HSPU; 5 reps; rest as needed **Whatever deficit makes the 5 reps tough**
C2. Neutral grip pull ups @30x2; 5 reps; rset as needed
C3. Toes to bar; 12 reps; rest as needed x 3 sets
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20 Minute EMOM:
1st: 10 Hang Clean and jerk 60lbs (5/arm)
2nd: 10 Burpee box jump overs 24"
3rd: 12 calorie AB
4th: 12 calorie Row
A. Time under tension! I did 165, 185, 205, 215
B. Rusty but no issues
C1,C2,C3: Great skill session and UB T2B's
EMOM: 60 felt pretty good. Flashbacks from OPEN! Kept my Burpee Box Jumps right round 35 sec and no issues on Bike or Row
Saturday:
A. Squat Snatch; 1 rep every 30s for 5 minutes; rest 3 minutes x 2 sets *145-165 for both sets - try to have perfect mechanics
B. Partial Clean deadlift (Lift up to the knees - pause 2s - back down); 3 reps; rest as needed x 4 sets
C1. BB RDL @30x1; 8 reps; rest 30s
C2. Double KB Squat @30x1; 8-10 reps; rest 30s
C3. Sorensen hold; 35s; rest 2:30 x 4 sets
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21 Thrusters 95lbs
21 Calorie Row
60s Rest
18 Thrusters 95lbs
18 Calorie Row
60s Rest
15 Thrusters 95lbs
15 Calorie Row
A. 155 for both sets. No misses but rusty for sure. All reps weren't perfect but felt great to do the movement again. No real issues. Some wobble here and there.
B. I used 305 for all 4 pause sets.
C1,C2,C3: 185 RDL's and 35's on KB squats.
Metcon: 7:09 with the two 60 second rests. UB for all three sets and felt really good probably due to the rest breaks lol!.
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