7/6/2018 - 7/12/2018

Friday:

5 Minute timer:

3 Rounds of:

3 Power clean 185

2 Front squat  185

1 jerk 185

Remaining time row for calories

5 minute rest x 2 sets

+

20 Minute EMOM:

1st: 5 Strict + 10 Kipping HSPU

2nd: AB until you hit 900W (stop at 15s if you haven't hit it yet - ideally this is a 5-10s high power sprint)

3rd: 3 Bar muscle ups + 7 CTB Pull Ups

4th: AB until you hit 900W

Rnd1: 2/1 on cleans and UB rest. Finished 3 rnds in 1:01 and got 75 cals on rower.
Rnd2: Singles on cleans and UB rest. Finished 3 rnds in 1:11 and got 59 cals on rower.
20 Min EMOM: UB HSPU's no issues, hit 900w every 5-9 seconds and UB on gymnastics.

Saturday:

A. Back Squat; 8, 8, 6, 6; rest as needed btw sets

B1. BB RDL @30x1; 8 reps; rest 30s

B2. Alt KB snatch @ 70lbs; 10 reps; rest 30s

B3. Reverse Hyper; 12 reps; rest as needed x 4 sets

+

100m Single arm carry

200m sled drag

100m single arm carry

+

10-20 minute AB Flush

A. 185, 215, 245, 275 and although it was weird squatting because it's been a while. I think I am back!
Accessory went good but scaled KB down to 53lbs. I could do 70 but it was reckless. I ran out of time though. Couldn't do the single arm carry and sled drag. 

Sunday:

Rest

Monday:

A. Power clean + squat clean; 2 + 1; rest as needed x 3 sets

B. Push Press + Push Jerk; 3 + 4; rest as needed  x 4 sets

C1. Knee tuck front lever; 10-20s; rest as needed

C2. DB bench Press; 8-10 reps; rest as needed 

C3. KB Plank pull throughs; 30s of movement; rest as needed x 4 sets

+

For time:

20 Strict HSPU

30 DB Power cleans 50/hand

40 Calorie row

A. 185, 215, 235 Getting a little comfortable again with the BB.
B. 135, 155, 175, 195 Getting smoother but 195 did crash down on me a bit. Core was getting weak I guess.
C1, C2,C3: I held for 15 sec, did 50lb DB's, and 35lb pull throughs. Felt Great!
Metcon: 7:04 DB Cleans took just under 4 minutes.

Tuesday:

4 Minutes 

30s AB

30s rest

4 Minutes rest x 3 sets

4 Minutes

30s Row

30s rest 

4 Minute rest x 3 sets

No Numbers to pace so I did over 500 watts for all rounds on AB and 1500 on all sets of Row.

Wednesday:

A1. 1.25 Back Squat; 3 reps; rest as needed 

A2. Medball jump squats; 10-12 reps; rest 2-3 minutes x 4 sets

B1. Single leg counterbalanced hold (pistol hold); 15-20s; rest as needed

B2. Goblet cossak squat; 14 alternating reps; rest as needed

B3. 'B1' other side; rest as needed x 4 sets 

+
10 BB RDL's

60s Banded marching holding medball/plate

60s rest x 5 sets

A. 185, 205, 225, 245 and 30lb WB's on jumping squats. Bouncing felt funny because I haven't done it in a while but was smooth and clean on the bounce back.
B1,B2,B3: Tough but all good on the hip! Was careful the whole time. Held a 15lb plate.
Good work on accesory! Thanks