150902

Wednesday- Squat Heavy + Sled LP + EMOM heavy + EMOM heavy

A. Back Squat @ 22X1, 2, 2, 1, 1, 3, 3, rest 2-3 min b/w sets  **no failed reps, be more conservative

385, 400, 417, 430, 380, 385

No missed reps. 

Positioning felt great. Continue to not use oly shoes, and it's paying off. Core felt great here too. 

+

Sled Sprint w/ 150# on top, 15 sec ALL OUT, rest 2-3 min x 6

Complete 

+

12 min EMOM

1st- 4 TnG Squat Cleans, 225-245#

2nd- 1 L-Sit Rope Climb up from seated, use legs down or drop + 5 Inverted Bar Rows

Cleans at 235, did ring rows cuz the squat racks were full. 

4/6 complete. 3 cleans and halfway up in last 2. 

+

12 min EMOM

1st- 8 Steps Double KB Front Rack Walking Lunges, 70#/H

2nd- 6” Deficit HSPU’s, AMRAP Strict into AMRAP Kipping

Hspu: 5+6, 2+4, 1+3, 1+3, 0+3, 0+3

Did some farmers carries afterwards. 3x300' unbroken, 70 KB each , ~2 min rest b/w

+

Bike 5 min Z1 Flush

Complete 

150901

Tuesday- Skill EMOM + Z2 + Row Intervals

40 min EMOM

1st- 5 L-Sit Pull Ups + Air Bike @ Z2

2nd- 25 sec Wall Facing HS Hold perfect hollow body + Air Bike @ Z2

3rd- 8 V-Ups + Air Bike @ Z2

4th- 10 Alternating Pistols + Air Bike Z2 **barefoot.  

353 cals 

+

Row 1000m @ 30 min TT pace -6 sec

rest 90 sec

x 3

150831

Monday- Speed Clean + Tester + Squat Mob + Locomotion

A. Squat Clean,1/min for 10 min **start @ 55% and add 5%/min for 10 min **if no misses, continue off the clock as high as possible

175, 185, 205, 220, 235

252, 265, 285, 305, 315, 330(x)

+

For time:

7 rounds for time:

4 Power Clean, 225#

3 Ring HSPU’s 

8:21

+

Ido Portal Squat Routine #2- https://www.youtube.com/watch?v=lbozu0DPcYI

Complete 

+

10 min Beginner Ido Locomotion- https://youtu.be/ufAUAYrxfIY?list=PLS-jqbNJMM3ix7ds5L4xHsvjvbHSVwBuH

Complete 

150830

ROMWod

150829

Saturday- A.M. Triathlon P.M. Mixed MAP Varied

A.M.

10 min Swim (10:06.6, 310m)

Beach Run 20 min (20:49.7, 3240m)

Row 2000m (7:25)

30 Burpees (1:24.7)

Transitions: 

1-2: 3 min

2-3: 32 secs

3-4: 22 secs

ROMWod

P.M.

4 sets @ high effort

100 Double Unders

50’ Axle Bar OH Walking Lunges, 115#

15 KB Swings, 70#

15 Ring Dips

15 Box Jump Overs, 30”

rest 5 min b/w sets

**mix and match order every time

**have some BCAA’s/Carb drink mix to sip on during this session

As is: 3:59

3,5,1,2,4: 5:05

4,5,3,2,1: 4:45

1,3,4,5,2: 6:20

+

30 min mobility

Complete 

150828

ROMWod

W5P2

Friday- Speed Snatch + Snatch Position Strength + Grinder + Intervals

A. Squat Snatch, 1/min for 10 min **start @ 55% and add 5%/min for 10 min **if no misses, continue off the clock as high as possible

1 miss, last min (245) waited one minute, and hit it successfully. Then tried 257, miss. 

B. Pause Snatch Dead Lift, build to a tough triple  *control down but reset b/c reps, better head position last week, same thing.

240x3. 

+

For time:

350m Row ALL OUT

:57.4

rest 2 min

3 rounds for time:

21 Wall Ball, 30#

15 CTB Pull Ups

9 Burpee Box Jump Overs, 24”

7:25

Wall balls: 21, 14+7, 12+9

CTB were unbroken

Needed to go unbroken on wall balls, faster transitions/less rest between. CTB much better though. All the strict work had helped with positioning big time. 

+

Air Bike 45 sec @ 440ish W

rest 15 sec

x 10

Complete. 

Not a bad day. Just gotta push harder every day. Getting there. Remembering to live in movement and enjoy the process. 

150827

ROMWod: Jackie Chan