5/1/2018 - 5/8/2018

Tuesday:

A. Power Snatch + Hang Power snatch; build to a tough complex for the day in 10 minutes

B. Trap Bar RDL; 6-8 reps; rest as needed x 3 sets

C1. Strict Toes to bar; 6-8 reps; rest as needed
C2. KB Windmill; 8 reps each side @ lgiht weight; rest as needed x 3 sets

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3 Minute Timer:

20 Power Snatch 135

Amrap Cals on row in remaining time

3 minute rest

2 Minute Timer:

30 HSPU

amrap Cal ski erg in remaining time

2 minute rest

1 Minute Timer:

10 Ring Muscle ups

amrap Cal AB in remaining time

A. Felt strong! Then, hit power for 205 no issues but lost the hang. Weak ass turnover for some reason. 
B. 225 because I don't often do these. I stood on a 2" block because I needed to be higher.
C1,C2: I hate STB's because I suck at them! Just saying and those KB Windmills were tough but I stretched things that don't get stretched so I'm gonna say that's a win. Used 18lbs on that. 
Had to break and do another session in the evening for metcon stuff. I did 3 sets of 5 relatively quick and then 2,2,1 on the snatches and got 26 cals on the rower. 11 cals on the ski erg and quit after 6 UB MU's. Honestly, my hand isn't healed but almost. I didn't want it to open back up. 

Wednesday: 

A. Back Squat @30x1; 5 reps; rest as needed x 4 sets

B1. Band assisted shrimp squat @30x1; 6 reps right side; rest as needed

B2. BB glute bridge @30x1; 8 reps; rest as needed

B3. 'B1' rest as needed x 3 sets

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15 Minute EMOM:

1st: 15 Calorie Row

2nd: 12 Thrusters 95lbs

3rd: rest

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C1. Sorensen hold; 30s; rest as needed 

C2. Dead bugs; 20 alternating reps; rest as needed

C3. Wall sit w/medball btw knees; 30s; rest as needed x 3 sets

A. Felt Strong but also felt like I had a pulled hamstring only to realize I was just sore as fuck from the Trap bar RDL's yesterday. I hit 205, 235, 265, and 295 on the tempo Squats. Shrimp squats were amazing! Never done those before. 
EMOM: All rowing was above 1500 watts, UB Thrusters all reps under 29 seconds. 
Accessory was good as well. Just what I needed for a cool down. 
Friday:

3 Minute AB warm up
2 Minute Dynamic Mobility x 4 sets
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15s Row @ 95-100% rest 2 minutes x 5 sets
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AD 4 minutes, increase output each minute by feel

rest 60s x 5 sets

This felt great today! I needed some movement work for sure. I played it safe on bike and although I should have went by feel I set some RPM numbers. Started at 54 for first set each minute going up 2 RPM's each minute. Then, each set starting 2 RPM's higher than previous and repeating the increase.

Saturday:

A. Squat Clean + Front Squat; 1 + 2; rest as needed x 4 sets - build each set

B. Hip Thrusts; 6-8 reps; rest as needed x 4 sets

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10 Minute amrap:

10 HSPU

15 Cal SKi

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10 Minute EMOM

1st: 1 Round of 'strict' cindy

2nd: 15 Cal Row

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10 Minute amrap:

10 Deadlift 185lbs

15 Calorie AB

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Mobility

A. When I started to warm up my right hip flexor just didn't want to cooperate. It just felt weird and I wasn't comfortable. It was super tight and it was effecting my quad so I didn't do the weightlifting.
B. These were good, I just used for glute activation. 
10 Min AMRAP: 5 rounds + 10 HSPU's, all ski above 1000 cal/hr
10 Min EMOM: No issues and row stayed above 1500 watts and squats didn't hurt at all.
10 Min AMRAP: Didn't do because of my hip but maybe could have. Just wasn't sure. I did 50 sandbag tosses at 100lbs instead. Hip was fine on those. I did a toss every 30 seconds or so.
Sunday:
My hip doesn't hurt today but when I was doing some mobility I could tell my quad was super tight from whatever it was.