4/13/18 - 4/20/18

Friday:

A. Power Clean + Jerk; 1 rep every 45s until tough single - start at 135lbs and add 10lbs each time

B1. Ring Muscle Ups; 3 unbroken reps; rest 30s

B2. Pistols; 10-12 alternating reps; rest 30s

B3. CTB Pull Ups; 12-15 unbroken reps; rest 2-3 minutesx 4 sets

+

30-25-20 For time:

DB Snatch 50lbs

15 burpee box jump overs after each round

60s mandatory rest after each round

A. 265

B1,B2,B3: UB MU's, UB Pistols, UB 15 C2B's

Metcon: 2:05 on the 30 DB Snatch, 2:05 almost exact on second, and ended at 2:15 on last round.

Saturday:

15.5

27-21-15-9 for time:

Row calories

Thrusters

+

20 Minute AB:

60s @ 350-400W

60s rest/walk

A. 15.5

AB: I have no idea what my time was. Someone reset clock during and I just kept working and didn't think about it. Broke 9's on 27, 11,10 on 21's, UB 15's, UB 9's and kept my row above 1200.

Sunday: Rest

Monday:

21-15-9 For time:

DB Power Clean 50/hand

HSPU

+

20 Minute EMOM:

1st: 5 Strict Pull Ups + Easy AB remaining time

2nd: 10 Burpees + Easy AB remaining time

3rd: 15 Air Squats + Easy AB remaining time

4th: 5 Deadlift 245lbs + Easy AB remaining time

+

Mobility

A. 5:06 Broke up 7,7,7 and 11,10 then, 5,5,5 and 5,5,5, then 9 and 9. Burned something fierce. 

EMOM: Felt great after that workout.

Tuesday:

AB;

40-35-30-25-20 Calories for time

Rest 1:1

+

1 Minute Row @ mod pace

30s rest

1 Minute AB @ mod pace

30s rest

1 Minute Shuttle Run @ mod pace - sub if bothers ankle to ski

30s rest  x 4 sets

+

Mobility

AB: My rounds were 2:20, 2:01, 1:38, 1:16, 53 seconds. Felt great. I managed my first two rounds to stay above 400 watts, then tried to push 500 actually at times for the remaining rounds. Went hard last 12-14 cals of 20 cal set. 

READY for THURSDAY! Doesn't matter what they throw at me! I will do what I know I am capable of doing and see where the chips fall. Thanks!!

Wednesday: Rest

Thursday: AOQ begins

Wednesday: Rest

Thursday: AOQ begins..