4/2/18 - 4/5/18

Monday:

A. Split Jerk; 10 Singles @ 75-80%; rest as needed btw reps

B. Power Clean; 3 TNG reps; rest 3 minutes x 4 sets

+

1 Rope Climb

5 Deadlift 305Lbs

10 GHD Sit Ups

15 Pull Ups

90s Rest x 5 sets

+
30 Minute easy AB

A. All 10 Singles at 225 and felt great. Leaning a little forward but solid lifts

B. 255 on all 4 sets with no misses

5 Sets: All 5 sets were just around 1:58-2:05 minutes. Everything UB and each round would have been faster but had to jog over to the GHD.

Tuesday:

2 Rounds for time:

25 Calorie Ski Erg

25 Burpees

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1 Minute Row

1 Minute Single Unders

1 Minute AB

1 Minute Shuttle Run x 5 sets

Ski: 5:06 First round of Cals on Ski Erg was 1:06 and second was 1:28 so if I had to something over I would have slowed down the first round of ski to 1:15 likely.

5 Sets: Kept my row above 1200 watts, and AB around 350 watts

Wednesday:

A. Front Squat @31X1; build to a tough triple at tempo for the day

B. Back Squat; 2 reps @ 80% of 'A'; rest 60s x 5 sets

C1. Seated box jumps; 5 reps for quality; rest as needed

C2. DB Death March; 16 alternating reps; rest as needed

C3. Strict Toes to bar; amrap (-2); rest as needed

+

15 Minute EMOM:

1st: 3 Squat Snatch 185lbs
2nd: 15 Calorie Row

A. 265 w/ tempo

B. 205 on Back Squats 

C1,C2,C3: 30" on SBJ's, I held a 150lb sandbag for death march because I wasn't comfortable holding DB's. 4-6 on Strict Toes 2 Bar. Those could use some work!

EMOM: I screwed up and thought it was 21 cals on rower so my numbers are all messed up. Had I not done that I believe I would have hit all my snatches. First round I hit all 3 and 21 cals, Second round 2 snatches and 18 cals, Three misses and 16 Cals, but then I got it together and Fourth round I got 2 snatches and 18 cals, and last round I got 3 snatches and 18 cals. 

Thursday: OFF DAY

Traps are sore as shit from snatches but overall I feel good.