6/26/2018 - 6/31/2018

Tuesday:

AB;

0.5 KM @ 60%

0.25KM @ 70%

0.25KM @ 80% x 10 sets

Screwed this up the first 2 rounds but got it right and it was exactly what I needed.

Wednesday: **Modify this if still feeling fatigued**

A1. Snatch Grip Deadlift; 2 reps w/reset; rest 30s

A2. Snatch Pull; 1.1.1; rest 15s / as needed x 5 sets 

B1. Strict Press; 2; rest 15s

B2. Push Press; 4 reps; rest as needed x 5 sets

C1. Hip Bridge Single arm bench press @30x1; 8 reps; rest as needed
C2. Bent knee front lever; amsap (max 20s); rest as needed

C3. 'C1' other side; rest as needed x 4 sets

D. Accumulate 34 Total TGU @ moderate weight (17/side anyway)

A1,A2: 275 on the SGDL's and 245 on the Snatch pulls with straps on pulls and it felt good. 

B1,B2: 160 on both and it was solid

C1,C2,C3: Used 50's on the first part and max 20 sec on lever work. 

D: Used a 35 for all TGU's and did 17 on each

Thursday: Rest

Friday: Probably a qualifier but this is next 'training day' so keeping it here for us

4 Minute AB @315W

4 Minute amrap:

2 Ring Muscle Ups

5 Burpees

6 Toes to bar

5 Burpees

4 Minute rest x 4 sets

GG#5: Went well, I did all MU's UB, sets of 4 on the 225, sets of 2 on the 315 and singles on 365. I felt weak but my time was still pretty good at 10:04. I was shooting for sub 10.
I did not have time to do anything extra and to be honest 365 blew my back up. I did mobility all night just to hope it didn't effect me on Sat for GG#6.
Saturday:
GG#6: I attacked this with confidence but was completely humbled after. I did 100 dubs then 50 dubs on first 150, I broke every 25ft for 75ft of walking lunges. Then got to thrusters around 3:30. It took me 6 sticken minutes to do the 50 thrusters. I then did the lunges same way and 30,30,30,60 on dubs to finish with a 12:57 time. NOT TO GOOD but I think I will still be in the top 10 with those scores. I have no intentions of doing either of these again unless something happens and I am close or bumped out of top 10. I put in some fake scores to mess with the leader board a bit. I did not have time to do any extra work again.  Just too busy so if you want to keep a log and still put it into the design for coming week that would be great! I realized quickly that I haven't done any front load squatting trying to finish those thrusters.