A.M.
A. Hang Snatch- build to 3RM opener w/ 2 sec pauses in catch
230
B. 1 x AMRAP Unbroken Bar-Muscle Ups (time the set also)
22 in 1:20
+
For time:
30 Double Unders
30 Wallball, 20#
3 Rope Climbs
30 Double Unders
2:17 (sprint from driveway to backyard for rope climbs)
+
10 min easy Row
Complete
P.M.
20 min Bike/Row mixed as needed off feel- moderate/easy pace
Complete
+
40 min mobility workTuesday
A1. Press, build to 1RM
195
A2. Wtd Pull-Up, build to 1RM
133
B. Strict HSPU’s- 50 for time:
3:03
Should've stuck to my gut. Original plan was 14-13-12-11.
Instead, pushed it. 22-8-5-4-4-2-2-2-1
Very dumb.
C. Strict Pull-Ups- 1 x max unbroken
25
+
10 min AMRAP
Double Unders
570
+
400m Sled Walk Drag w/ 45# on top
Complete
Monday
A.M.
Row 3 x 10 sec MAX EFFORT, rest 2 min
1:21, 1:20, 1:19 peak
+
Row 1000m warm up- increase speed every 250m, last 250m should be at goal 2k pace
Complete.
Rest 3-4 min
Row 2k for time: 6:52.8
1:41.2, 1:42.5, 1:44.6, 1:44.6
Goal was to maintain 1:40 (6:40)
All I had this morning. Had insomnia last night. Laid down at 930, couldn't fall asleep til close to 1. Not an excuse by any means, just an FYI.
P.M.
A. Squat Clean, build to 1RM
B. Squat Clean @ 90%, 5 min AMRAP
Was smarter to bypass this for me today.
Cleans Saturday and yesterday left me fried today.
+
AMRAP 7 min
10 Power Snatch, 75#
3 Bar Muscle ups
114 (8+10)
+
Rest as needed
+
For time:
10 rounds
3 Power Snatch, 135#
15 Wallball, 20#
10:09
· Deadlifts, 225
· Overhead Squats, 155
· Double-unders, 50
Tie-breaker: Time it takes to complete the first round of 15 reps & reps of jump ropes.
248 reps, 4:39 tiebreaker
Gotta push harder on this one.
Saturday
A.M.
Redemption…
Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.
Stop at 20 minutes.
3 at 275. 4th clean was going up as time expired. Obviously goal was to get to last round, but pleased with how much movement quality and pacing have improved. Know I could do this Sunday and finish 275 without a doubt. Redemption for sure. 🙌
P.M.
15 min AMRAP
6 Stone Over Shoulder, alt sides
4 Strict HSPU’s, 6” deficit
2 Strict Muscle Ups
8+4 stones
Testing
Friday-
A.M.
Bike Testing- 3 x 10 sec MAX EFFORT, rest 2 min **record max Watts
1380, 1350, 1350
+
5 min Aerobic warm up, last 60 sec @ goal pace
Complete. Goal pace 400+watts
Rest 3-4 min
Bike 10 min max cals
**record avg pace and peak HR at end if possible
172 cals. 392 avg watts.
Pace at end was 442-461 watts.
Battery dead on HR monitor. 😬
P.M.
A. Snatch- build to 1RM
250
B. Squat Snatch, 30 reps for time @ 70%
Rest as needed
4:57 @ 175
C. 30 Muscle Ups for time:
2:59 🙌
9-8-7-6 with longer rests. Never tried it this way before.
D. 40 sec AMRAP R leg Pistols, 40 sec rest, 40 sec AMRAP L Leg pistols
R: 25, L: 23
Wednesday- A.M. High Skill High Weight Tester P.M. Easy Aerobic + Skill
A.M.
15 min @ 70-80% MAS Ski
15 min @ 70-80% MAS Row
15 min @ 70-80% MAS Bike
P.M.
A. Front Squat, tough single, no failed reps
405. No failed reps 👍
+
10 rounds for time:
4 Burpees
6 KB Swings, 70#
8 Wallball, 20#Tuesday A.M. Barbell Density + UB Density
A.M.
Snatch Warm Up **rest as needing during or b/w rounds. Focus on perfect movement
2-3 sets w/ 45# bar
3 x Snatch RDL
3 x Snatch High Pull
3 x Muscle Snatch
3 x OHS @ 33X1
3 x Tall Snatch
3 x Hang Power Snatch + OHS
Complete
+
30 min easy Row
7733m, 1:56.3 avg/500m
+
Mobility
Complete
P.M. Threshold Mixed Training
Run 1200m
63 KB Swings, 53#
36 Pull Ups
Run 800m
42 KB Swings, 53#
24 Pull Ups
Run 400m
21 KB Swings, 53#
12 Pull Ups
18:17
Monday- A.M. Run Intervals + Position Work
Run 100m ALL OUT, rest 1 min x 3
14.6, 15.6, 15.2
+
5-10 min Aerobic warm Up increasing pace each min
Complete
+
Run 200m @ goal pace, rest 1 min x 2
44.2, 46.6 (sub 1:30/400m goal pace)
+
Run 400m @ goal pace
1:28.2
Rest 3-4 min
+
Run 1 mile for time **home trail since that’s where you train
5:58. 🙌 with the turnarounds, stoked with this.
P.M. Snatch Int + Drop sets + Back Squat + Core
Snatch Warm Up **rest as needing during or b/w rounds. Focus on perfect movement
2-3 sets w/ 45# bar
3 x Snatch RDL
3 x Snatch High Pull
3 x Muscle Snatch
3 x OHS @ 33X1
3 x Tall Snatch
3 x Hang Power Snatch + OHS
Complete
+
A. Squat Snatch, 1/60 sec **start @ 155#, add 10#/min until failure
235
B. Squat Snatch, 20 reps @ 205- all perfect reps, no foot movement in the catch. Movement = no rep
7:27, Jen as judge. 1 no rep
+
12 min EMOM
1st- 20-40 sec Hollow Rock
2nd- 20-40 sec Sorenson Hold
3rd- 20-40 sec HS Hold
Complete
Worked some freestanding hs holds afterwards (for quality/movement)
Saturday A.M. LP + Skill EMOM Aerobic
40 min EMOM
1st- 3 Strict Muscle Ups + Ski easy...
2nd- 7 Burpee Box Jumps + Bike easy…
3rd- 8 GH Sit Ups + Skip Rope in remaining time
4th- 5 Strict HSPU’s 3” deficit + Bike easy...
+
E. Inverted To Front Lever Hold for 2-3 sec, 5-7 reps
Complete
W10
Friday A.M. LP + Mixed Aerobic
3 sets
4 min @ aerobic consistent effort
Row 200m
5 Burpees over Erg
10 Toes to Bar
Rest 60 sec
Sled Push w/ 225# on top 20 sec MAX EFFORT
Rest 3 min
1: 2+2 burpees
2: 2+1 t2b
3: 2+3 t2b
P.M. Snatch int + Consistency + FSQ Heavy + Box Step Ups
Snatch Warm Up **rest as needing during or b/w rounds. Focus on perfect movement
2-3 sets w/ 45# bar
3 x Snatch RDL
3 x Snatch High Pull
3 x Muscle Snatch
3 x OHS @ 33X1
3 x Tall Snatch
3 x Hang Power Snatch + OHS
Did clean warmup. Complete
+
A. Squat Clean, 1/min, start @ 205 and build 10# each min **20 DU’s before each rep
305
B. Squat Clean + Front Squat, 1/min, start @ 205# and build 10# each min
315
+
30 min AMRAP
Run 400m
20 Pull-Ups
30 Wallball, 20#
20 Front Rack Walking Lunges, 135#
30 KB Swings, 53#
15 Cals Bike
***split into the following intervals
2 min moderate pace
30 sec walk/rest
90 sec moderate pace
30 sec walk/rest
60 sec hard pace
30 sec walk/rest
30 sec very hard pace
30 sec walk/rest
**there should be distinct difference in pace b/w moderate and hard. This will suck so don’t start off too fast on the moderate pace
3+30 wall balls
Wednesday- A.M. High Skill High Weight Tester P.M. Easy Aerobic + Skill
A.M.
20 min @ 70-80% MAS Ski
20 min @ 70-80% MAS Row
20 min @ 70-80% MAS Bike
P.M.
3 Legless Rope Climbs, 15ft.
21 Box Jump Overs, 24/20
10 Shoulder to Overhead, 205/125
2 Legless Rope Climbs, 15 ftt.
15 Box Jump Overs, 24/20
10 Shoulder to Overhead, 205/125
1 Legless Rope Climb, 15 ft.
9 Box Jump Overs, 24/20
10 Shoulder to Overhead, 205/125
6:09. Did the jerks on a mat in da backyard. Definitely added a challenge there. 👍ha
+
A. Front Squat, 3, 2, 1, 3, 2, 1 reps, rest 2-3 min **second wave heavier than firstTuesday A.M. Barbell Density + UB Density
A.M.
Snatch Warm Up **rest as needing during or b/w rounds. Focus on perfect movement
2-3 sets w/ 45# bar
3 x Snatch RDL
3 x Snatch High Pull
3 x Muscle Snatch
3 x OHS @ 33X1
3 x Tall Snatch
3 x Hang Power Snatch + OHS
Complete
+
16 min EMOM
1st- 10 Hang Power Snatch, 115#
2nd- 15 Box Jump Overs, 24”
Complete
+
16 min EMOM
1st- 12 Russian KB Swings, heavy
2nd- AMRAP Strict HSPU’s, 15 sec + AMRAP Kipping next 10 sec
15+8, 14+8, 11+6, 10+6,
10+5, 10+6, 10+6, 10+3 (10th rep at :16)
P.M. Threshold Mixed Training
10 min @ high consistent effort
10 CTB Pull Ups
10 Thrusters, 135#
25 Double Unders
6+10
6 min rest
Run 1 mile @ 90-95% MAS score
7:06.3
6 min rest
10 min @ consistent effort
Row 500m
15 Burpees over Erg
3+281m
Monday- A.M. Run Intervals + Position Work
Run 200m ALL OUT, rest 2 min x 3
30.8, 31.1, 30.3
+
3 sets
Run 800m + 30 sec HS Walk for distance
Rest 45 sec
Run 600m + 2 Strict MU’s to Bottom of Ring Dip Hold 20-30 sec
Rest 45 sec
Run 400m + 30-40 sec Hollow Rock
Rest 45 sec
Set 1: 3:21.6, 2:35.5, 1:34.1
Set 2: 3:24.5, 2:39.6, 1:32.1
Set 3: 3:26.0, 2:41.6, 1:30.3
P.M. Snatch Int + Drop sets + Back Squat + Core
Snatch Warm Up **rest as needing during or b/w rounds. Focus on perfect movement
2-3 sets w/ 45# bar
3 x Snatch RDL
3 x Snatch High Pull
3 x Muscle Snatch
3 x OHS @ 33X1
3 x Tall Snatch
3 x Hang Power Snatch + OHS
Complete
+
A. Squat Snatch, 1/60 sec **start @ 195#, add 10#/min until failure **20 Double Unders before each attempt
235
B. Squat Snatch, 1/60 sec **start @ 195#, add 10#/min until failure **no DU’s
245. 255 was right there. Closest I've been. Finally catching up with the old numbers. (260 is lifetime PR)
C. Back Squat, 3 x 2, rest 3-4 min b/w sets
425x2, 440x2, 455x1 (got a lil greedy)
+
10 min EMOM
1st- 10 GH Sit Ups + 10 Toes to Bar
2nd- 5 Front Squats + 5 Shoulder to OH, 135#
Complete
Saturday A.M. LP + Skill EMOM Aerobic
Weighed in at 182.6 this morning. 😬
8 min AMRAP @ 80%
Row 30 Cals (buy-in)
1 Rope Climb
5 Thrusters, 135#
8+0 i think 8? Either 8 or 9.
Rest 5 min
8 min AMRAP @ 80%
30 Cal Assault Bike (buy-in)
7 Toes to Bar
7 Front Squats, 135#
7 Toes to Bar
7 Shoulder to OH, 135#
4+2
Rest 5 min
8 min AMRAP
10 Hang Power Snatch, 115#
15 Box Jump Overs, 24”
6 Muscle Ups
3+27 (2 MU)
Afterwards did some very light block work (clean form knee height) to practice gettin bar to power position.
P.M. Cl&J Int + Consistency + UB Strength
Clean & Jerk warm up **rest as needing during or b/w rounds. Focus on perfect movement
2-3 sets w/ 45# bar
3 x Clean Deads
3 x Hang Clean High Pull
3 x Hang Muscle Clean
3 x Front Squat @ 35X1 + 3 Push Press
3 x Tall Clean + 3 Push Jerks
3 x Hang Power Clean and Front Squat + 3 Split Jerks
Complete
+
A. Front Squat + 2 Split Jerks, build to tough complex **take from rack
285
B. Clean & Jerk, 1/75 sec @ starting @ 255, increase 10#/set until failure **have someone change weights for you if possible
275. Failed jerk at 285 (twice)
C1. Double Unders, 1 x AMRAP in 30 sec
55
C2. Burpees, 1 x AMRAP in 30 sec
16
+
10 min EMOM
50% of Burpees + 50% of Double Unders
30+8; did 11 min. Had one missed min.
+
E. Inverted To Front Lever Hold for 2-3 sec, 5-7 reps
Complete.
Too much inconsistency today. Gotta let go and have fun.
