W5 - Offseason

Friday- Press CP/Pull Vol + Oly Density + Tri’s/Core

I did A1 & 2 after the snatches. Hunter was snatching at the time so I figured I would work with him and get a little competition. The Press and pull up paid for it though. 

A1. Press @ 30X3, build to 1RM

-170

A2. Wtd Strict Pull Ups @ 20X1, build to 1RM **also note bodyweight

123 @ 178

B. Snatch, build to 1RM

-245 PR

C. Snatch, build to 5RM TnG

-185

D. 1—>10 Unbroken CTB Pull Up Ladder for time: 2:45

Saturday- Long Aerobic

Run 5k for time: 25:50

We did a "pregnancy WOD" for Katie on friday that had a lot of KB Squats in it. So my legs were pretty tired, but my breathing felt good. This was only about a minute off my PR. I ran the back half faster than the front.

Sunday- off

Monday- Oly Power + Jumping + Stage Squats + UB EMOM

A. Granny Toss, 1/min for 10 min, max hip extension *20-30# Ball

B. Clean & Jerk, build to 1RM
-285 PR tie, 300 clean, just missed the jerk

C. Clean & Jerk, build to 5RM TnG
-205

D. Front Squat, build to 1RM
-345

+

1——>10 Strict HSPU Ladder for time: Got to the set of 9 in 7:00. Got 7 of the 9. then 4 on my next attempt. Just burned out couldnt get 2 after that 

Tuesday- Aerobic Intervals w/ Core

For time: 9:20

Row 250m

15 KB Swings, 70#

25 Burpees

15 KB Swings, 70#

Row 500m

15 KB Swings, 70#

25 Burpees

15 KB Swings, 70#

Row 250m

**sub 9:30

+

10 min easy bike

Wednesday- Squat Low Vol + UB Gym CP + Grinder

A. Back Squat @ 10X1, build to 1RM
- 425

+

5 rounds for time: got through 4 rounds at the 16:00 time cap, 21:04 through the whole workout. Hunter said i was coming off the wall on the lock out a good bit. but hell it was the best I could do. Better off than where I was.

Row 25 Cal

15 CTB Pull Ups

9 Strict Deficit HSPU’s, 4.5"