3 Minute AB @300W
3 Minute amrap:
5 CTB Pull Ups
5 Burpees
5 HSPU
5 Burpees
3 Minute rest x 5 sets
**Increased time on amraps this week so will be doing 5 minutes more work which equates to 50% more time (15 minutes vs 10 minutes) total on the amrap side. Let me know how the AB wattage is too btw (easy / moderate / hard).**
It wasn't easy on set 4 and 5 but had no problem keeping the 300 watts. On all rounds I was able to complete 3+5 on all sets.
Saturday:
10 Deadlift 155lbs
25s rest
12 Tuck ups
25s rest
10 Alternating Db snatch 50lbs
25s rest
12 Box Jumps - step down 24"
2 Minute rest x 10 sets
**Decreased rest times so density progression - did box jumps feel ok on the ankle? Also fine with straps in general for the pulls.**
Done with no issues and no pain in my ankle.
Sunday: Rest
Tuesday:
Row 4 x 200m @ 1:52/1:49/1:46/1:43; rest 30sec btw sets
+
1k Row @ 1:55/500m
10 Lateral Burpees over Erg
10 TGU 35lbs (5/side)
Rest 50sec
x2 Rounds
Rest 5min
1k Row @ (same)
15 toes to bar
10 sandbag cleans @ light-moderate weight
Rest 50sec
x2 Rounds
+
1k Row @ 1:55/500m
10 Lateral Burpees over Erg
10 TGU 35lbs (5/side)
Rest 50sec
x2 Rounds
Rest 5min
1k Row @ (same)
15 toes to bar
10 sandbag cleans @ light-moderate weight
Rest 50sec
x2 Rounds
Kept 1:55 on all 4 sets and it was tough on the last 1k. I actually had to lower the damper from 6 to 5 to make the 4th set easier. Unbroken T2B's and no issues or pain with my hips.A1. Weighted pull up; 5 reps; rest as needed **Start at 20lbs and build each set if possible**
A2. Deficit strict HSPU; 5 reps; rest as needed x 5 sets **Start at 2" deficit and build each set if possible**
B1. Suitcase carry; 30s right side; rest 30s
B2. Sandbag bear hug carry; 40s; rest 20s
B3. Suitcase carry; 30s left side; rest 60s x 3 sets
+
1 Minute amrap:
10 Bar facing burpees
Power snatch 155 in remaining time
2 minute rest x 5 sets **This is partial of a main site wod - giving this to a bunch of competitors in general including Joey today**
+
16-20 Minute EMOM based on feel
1st: 10s Right arm only hang + 10 ft HS walk
2nd: 40s Row @ moderate pace
3rd: 10s left arm only hang + 10 ft HS walk
4th: 40s Ski @ moderate pace
I started with 20lbs, then 25,30,35, and 40 to finish with weighted pull ups, and strict was the blue plates with a 10lb, then extra blue, then another 10lbs, then blue. I ended with 3 blues and a 10lb plate
I used a 70lb carry, and 100lb bear hug carry
I did all burpees between 25-30 seconds and got 4 snatches each set. IF I had went any faster I would have failed.
EMOM was all good!
Friday:
Friday:
GG Qualifier 1 + 1B
+
A1. Bent over DB rows @40x1; 6 reps; rest as needed
A2. Ring Push Ups @30x1; 6-8 reps; rest as needed
A3. Reverse flies @30x1; 8-10 reps; rest as needed x 4 sets
B. Accumulate 20 man makers @ tough weight (no squat)
+
20 Minute AB easy / Cool Down
GG #1+1B 5:41 on the burpee row, and snatched 226 powerish. I caught at around 90 degrees and stood up because it was already locked. I honestly wasn't comfortable squatting that weight. I did 136, 176 in the squat but then felt uneasy and hit everything else above that depth. The sprinting has really helped. I was pulling 1400+ the entire first 40 cals and then for most of the second 40 cals. Good stuff!
Accessory was awesome! I need a ton of this. hahah
Saturday:
GG qualifier 2
+
Rest until full recovery
+
'Jeremy'
21-15-9 For time:
OHS 95
lateral bar over burpees
GG #2 5:43 and stumbled a bit miscounting etc but all unbroken minus that. Was moving well but my hips were dead. I was sore from the day before. I decided against Jeremy but I don't think 95 would have been a problem so if you program it again I'd love to test.
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