6/1/18 - 6/6/18

Friday:

3 Minute AB @300W

2 Minute amrap:

5 CTB Pull Ups

5 Burpees

5 HSPU

5 Burpees

3 Minute rest x 4-5 sets

1. 2+10 / 2. 2+9 / 3. 2+7 / 4. 2+7 / 5. 2+8

Saturday:

10 Deadlift 155lbs

30s rest

10 Tuck ups

30s rest 

10 Alternating Db snatch 50lbs

30s rest 

10 Box Jumps - step down 24"

2 Minute rest x 10 sets

Felt great with rests!

Sunday: Rest

Way more sore than I thought I would be from DL's and Snatches

Monday: 

A1. Snatch Grip Deadlift; 3 reps w/reset; rest 30s

A2. Snatch Pull; 1.1.1; rest 15s / as needed x 3 sets 

B1. Strict Press; 3; rest 15s

B2. Push Press; 5 reps; rest as needed x 3 sets

C1. Bent over DB rows @40x1; 6 reps; rest as needed

C2. Ring Push Ups @30x1; 6-8 reps; rest as needed

C3. Reverse flies @30x1; 8-10 reps; rest as needed x 3 sets

D. Accumulate 20 man makers @ tough weight (no squat)

A1,A2: 225 for all but used straps. In fact, I am going to start using straps more often on snatch movements if that's ok with you?

B1,B2: 165 felt smooth for both

C1,C2,C3: 50's on DB Rows, Push Ups were a breeze, and I used 40's on man makers at a slow pace.

Tuesday:

Row 3 x 200m @ 1:55/1:50/1:45; rest 30sec btw sets
+
1k Row @ 1:55/500m
10 Lateral Burpees over Erg
10 TGU 35lbs (5/side)
Rest 60sec
x2 Rounds
Rest 5min
1k Row @ (same)
15 toes to bar
10 sandbag cleans @ light-moderate weight
Rest 60sec
x2 Rounds  
No issues with any of this. Good day of training. Was able to maintain the row.

Wednesday: 

3 Rounds for time:

21 Calorie AB

15 Deadlift 185lbs

9 CTB Pull Ups

+

20 Minute EMOM - Cool down:

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

For Time: 7:46 broke DL's into 5's and C2B's into 3's. Tried to break but keep moving. Not sure if that time is indicative of that.

Recovery cool down was good! No fails on HSWALKS lol