Week After Fight to the Finish

Friday
off

Saturday 
Fight till you’re finished

Sunday
off

Monday- Ok so this day was a disaster. Schedules got switched around as far as who was keeping the baby. So, i tried working out in the garage at 4PM. Was able to do the back squats but couldnt even keep a grip on the bar for the snatches and cleans.  
Strict HSPU touch + BSQ w/ chains + Oly Battery + Cyclical MAP
A. Strict Deficit HSPU’s, 1/30 sec for 10 min **add 10# wt vest
B. Back Squat @ 65% + 60-80# of chains, 2/min for 10 min **fast down and up
+
8 sets 
2 TnG Power Snatch @ 175#
rest 5 sec
5 TnG Power Cleans, 175#
rest as little as possible
+
Row 2 min @ 1:55/500m
Air Bike 30 sec @ 90%
rest 90 sec rest 
x 4 


Tuesday- UB CP + UB EMOM w/ Z1 + MAP Run
A1. Barbell Push Press @ 30X3, 4 x 6-8 reps, rest 30 sec
-185 x 6 all the way through
A2. L-Sit Rope Climb, 4 x 1 reps, rest 90 sec
+
16 min EMOM
1st- 4 Unbroken Muscle Ups + Row @ 2:10/500m remaining time:
2nd- 5 CG Bench Press @ 225# + Jump Rope
+
Run 400m @ 1:30ish, rest 2 min x 4
1:30, 1:26, 1:26, 1:28

Wednesday- Single Leg Vol + MAP 3/3’s
A. Russian Step Ups, 21-15-9/leg, 45#/hand for time:
+
3 min @ high consistent effort - 3+6, 3+8
5 Ring Dips
10 Alt DB Snatch, 70#
rest 3 min
3 min @ high consistent effort - 3+12, 3
7 Toes to Bar
42 Double Unders
rest 3 min
3 min @ high consistent effort - 3, 3
7 Hang Clean to OH, 95#
7 Bar-Facing Burpees
3 min rest 
3 min @ high consistent effort - 2+13, 3
7 GH Sit Ups
7 Box Jumps, 40”
rest 6 min and repeat