W3 of 6 for P- 
Friday- Sq Int + Bending/Press Density + CP Battery Tester
A. Front Squat @ 13X1, 4 x 3 reps, rest 2 min
- 295, 305, 315, 325+
14 min EMOM
1st- 4 TnG Power Cleans 225# + 6 Banded Russian KB Swings, 70#
- I dont know what it was, but this EMOM got me bad, could only stay unbroken about half way through on the cleans. by the end my low back was just fried.2nd- AMRAP Strict HSPU’s 6” into AMRAP Kipping @ 6”
3,3
1,3
1,3
1,3
1,2
1,3
1,3+
For timE: 5:42
3 rounds
7 Dead Lifts, 345#
7 Ring Muscle Ups
- unbroken the first round, i wanted to try to push this one and see how i did. second round wasn't good, went 4-3 on the DL. and 3-2-1-1. The second round went 4-3 on the DL, then 3-2-2. Kinda bummed out/concerned about it+
10 min Row @ 2:08/500m
completed.
Saturday- LP Intervals + MAP Low %
Air Bike- 20 sec Max Effort, rest 2:40 x 5
+
15 min @ 70%
Row 500m
5 Strict CTB
10 CTB
15 Double KB Thrusters, 35#/H
rest 5 min
15 min @ 70%
Air Bike 15 Cal
50’ Front Rack Axle Bar Lunges, 135#
15 Ring Push Ups
10 Push Ups

Monday- Snatch Int + Cl Int + Speed Squat + UB EMOM + MAP Bike
A. Hang Snatch, 1 set/90 sec for 10 sets, building **pause 3 sec at knee cap on way up, then finish pull, then back down for hang w/ no pause
B. High Hang Clean, 1 set/90 sec for 10 sets, building
C. Pause FSQ w/ Chains, 2/min for 10 min *1 sec pause in bottom, @ 75% + chains
+
“JT” - DNF, got through the set of 21 and had nothing left in the push ups, feel like Im going backwards with these sometimes. I feel a little unstable on the lowering so i have to drop slow and it just burns me out. 
21-15-9
Strict HSPU’s
Ring Dips
Push Ups
rest 5 min
7 L-Sit Rope Climbs for time: 5:42
+
(can be done in separate session)
Air Bike- 4 min @ 250 Watts, rest 30 sec x 3
- Complete

Tuesday- CF Tester + Aerobic/Positions
For time: 14:17
Run 800m
20 Front Squats, 135#
40 Wall Ball, 30#
60 Air Squats
80 Box Jumps, 24"
+
20 min @ Z1 - 3 Rounds
100’ OH Axle Bar Carry, 185#
50’ Farmer’s Carry, 115# barbell each hand
45 sec FLR on Rings
10 Cal Air Bike

Wednesday- Snatch St + Snatch St + SL/Press EMOM + MAP Run
A. Snatch Pull from 2” Deficit, 3, 3, 2, 2, building, rest 2 min
- 205, 225, 235, 250
B. 1 Snatch Push Press + 1 OHS, 4 sets, rest 2 min, building
185, 205, 225, 245
+
16 min EMOM
1st- Power Clean + 2 steps Front Rack Lunges, 245#
2nd- 3 Strict Press + 5 Deficit Kipping HSPU, 3”- start @ 115# and build on Press
+
(can be done later)
Run 400m, rest 30 sec x 6 **all 
1:27, 1:27, 1:28, 1:27, 1:31, 1:27
legs felt very heavy from monday, felt good aerobically, legs were just tired
1:27 

W2 of 6 for P- 
Friday- Sq Int + Bending/Press Density + CP Battery Tester
A. Front Squat @ 13X1, 4 x 4 reps, rest 2 min
- 285,295,305,315+
14 min EMOM
1st- 4 Dead Lifts @ 345 + 6 Banded Russian KB Swings, 70#
2nd- AMRAP Strict HSPU’s 8” into AMRAP Kipping @ 8”
4,2
3,3
2,3
2,3
1,2
1,3
1,3+
For timE: 11:34
10 Sq Snatch, 185#
15 Squat Cleans, 185#
20 Muscle Ups
+
10 min Row @ 2:09/500m
-got a late start and couldn't get to this
Saturday- LP Intervals + MAP Low %
Air Bike- 18 sec Max Effort, rest 2:42 x 5
14,15,15,14,14+
15 min @ 70% - 3+400m
Row 500m
20’ HS Walk
10 Toes to Bar
15 Wall Ball, 20#
rest 5 min
15 min @ 70% - 3+20 Lunges
Air Bike 15 Cal
50’ Farmer’s Carry, 70#/H
20 steps Walking Lunges
15 Box Jumps, 24” step down

Monday- Snatch Int + Cl Int + Speed Squat + UB EMOM + MAP Bike
A. Snatch, 1 set/90 sec for 10 sets, building **pause 3 sec at knee cap on way up
- 155,165,175,185,195,200,205,210(f),210,215 B. Below Knee Hang Clean **pause 3 sec on way up, 1 set/90 sec for 10 sets, building
- 185,205,225,235,245,255,265,275(F),275C. Pause FSQ w/ Chains, 2/min for 10 min *1 sec pause in bottom, @ 70% + chains
- complete+
14 min EMOM - Complete
1st- 3 Push Press @ 175 + 4 Ring Dips + 5 Clapping Push Ups
2nd- 1 L-Sit Rope Climb *down & up in L
+
(can be done in separate session)
Air Bike- 4 min @ 225 Watts, rest 30 sec x 3
- Complete, stayed around 228
Tuesday- CF Tester + Aerobic/Positions
For time: 9:24
25-20-15-10-5 
Wall Ball, 30#
Cal Row
+
20 min @ Z1
100’ OH Carry, 185#
150’ Farmer’s Carry, 70#/H
45 sec FLR on Rings
50’ Crab Walk, hips up as high as possible
- 3 Rounds

Wednesday- Snatch St + Snatch St + SL/Press EMOM + MAP Run
A. Snatch Pull from 2” Deficit, 4 x 3 reps, building, rest 2 min
- 205, 225, 235, ,245B. 2 Snatch Push Press + 1 OHS, 4 sets, rest 2 min, building
-185, 205, 225, 225+
16 min EMOM
1st- Power Clean + 4 steps Front Rack Lunges, 225#
2nd- 3 Strict Press + 4 Deficit Kipping HSPU, 3”- start @ 115# and build on Press
- Built to 135+
(can be done later)
Run 400m, rest 30 sec x 6 **all 1:30
- 1:25, 1:27, 1:29, 1:30, 1:31, 1:27
Had some trouble getting into my pace in the beginning and that made the last 3 very difficult  

W1 of 6 for P- 
Friday- Sq Int + Bending/Press Density + CP Battery Tester
A. Front Squat @ 13X1, 4 x 5 reps, rest 2 min
- 275 x 5, 285 x 5, 295 x 5, 305 x 5+
14 min EMOM - Complete
1st- 3 Dead Lifts @ 345 + 6 Banded Russian KB Swings, 70#
2nd- AMRAP Strict HSPU’s 10” into AMRAP Kipping @ 10”
3,2
2,3
1,3
1,2
1,1
1,2
1,1+
5-4-3-2-1 Squat Clean 235#
9-7-5-3 Muscle Ups
Wasn't sure if you wanted me to finish with 1 muscle up, so i went a head a did that.
As written - 8:22, with the last muscle up - 8:33+
10 min Row @ 2:10/500m
Complete
Saturday- LP Intervals + MAP Low %
Air Bike- 15 sec Max Effort, rest 2:45 x 5
+
15 min @ 70% - 3 Rounds plus 400m
Row 500m
10 Toes to Bar
10 HR Push Ups
45 Double Unders
rest 5 min
15 min @ 70% - 3 Rounds + 250m
Run 400m
10 GH Sit Ups
7 CTB Pull Ups
15 Box Jumps, 24” step down

Monday- Snatch Int + Cl Int + Speed Squat + UB EMOM + MAP Bike
A. Snatch Pull + Snatch, 1 set/90 sec for 10 sets, building
- 155, 175, 185, 195, 200, 205, 210, 215, 220 (f), 220B. High Hang Clean + Below Knee Hang Clean, 1 set/90 sec for 10 sets, building
- 185, 205, 225, 235, 245(f), 245, 255, 260, 265(f), 265C. Pause FSQ w/ Chains, 2/min for 10 min *1 sec pause in bottom, @ 65% + chains
- Complete with 230 + 60# chains+
14 min EMOM
1st- 3 Push Press @ 165 + 6 Clapping Push Ups
2nd- 1 L-Sit Rope Climb
Complete+
(can be done in separate session)
Air Bike- 10 min Max Cals
*record HR if possible, avg Wattage, avg RPM
- 114 Cal, Watt between 225-260, RPM's between 50-62
Tuesday- CF Tester + Aerobic/Positions
For time: 7:47
25-20-15-10-5 
Wall Ball, 30#
CTB Pull Ups
+
20 min @ Z1 - 3 Rounds + both carries
100’ Double KB Front Rack Carry, 70#/H
100’ Farmer’s Carry, 70#/H
5 Wall Walks, keep hollow body position
45 sec Hollow Hold

Wednesday- Snatch St + Snatch St + SL/Press EMOM + MAP Run
A. Snatch Pull from 2” Deficit, 4 x 4 reps, building, rest 2 min
B. 2 Snatch Push Press + 2 OHS, 4 sets, rest 2 min, building
+
16 min EMOM
1st- Power Clean + 6 steps Front Rack Lunges, 205#
2nd- 3 Strict Press + 4 Deficit Kipping HSPU, 6”- start @ 115# and build on Press
+
(can be done later)
Run 400m, rest 30 sec x 6 **consistent times

W4
Friday - FSQ + Oly Int + BSQ + CP Tester
A.  Front Squat, 4 x 3 reps, rest 2-3 min 
-305x3, 315x3, 320x2, 315x3B. Snatch Pull + Snatch, build to a tough set <12 min
-225C. Above Knee Hang Clean w/ 3 sec pause at hang position, build to tough single <12 min
- 255, went for 275 twice missed it
D. Back Squat @ 40X1, 4 x 3 reps, rest 2-3 min *start @ 80% and build as needed
-350x3, 355x3, 360x3, 365x3+
7 rounds for time: 9:02
4 Power Cleans, 205#
3 Ring HSPU's

Saturday - UB Gym Strength + Long EMOM w/ Z1
A1. Ring Dips w/ 70# added, 5 x AMRAP Unbroken, rest 30 sec
A2. Towell L-Sit Pull Ups, 5 x 5, rest 90 sec
+
20 min AMRAP - 9+4 cleans
5 Power Snatch, 135#
10 Toes to Bar
15 Wall Ball, 30#

Sunday -
Off 

Monday - Strict HSPU touch + BSQ w/ chains + Oly Battery + Cyclical MAP
A. 30 Wall Facing HSPU’s for time:4:15
B. Back Squat @ 75% + 60-80# of chains, 2/min for 10 min **fast down and up
-325
+
Snatch Speed Ladder, 185, 195, 205, 215, 225 for time: rest 4 min and repeat
- made it all the way through the first time in :48 , missed 225 twice the second time, I was under it both times, just crapped the bed and didn't finish
+
Clean Speed Ladder, 245, 255, 265, 275, 285, 295 for time: rest 4 min and repeat
Power cleaned through 275 both times, failed to squat clean 285 both times
+
Row 2 min @ 2:00/500m
Run 400m for time: 1:26, 1:23, 1:20
rest 2 min
x 3


Tuesday - UB CP + UB EMOM w/ Z1 + MAP Run
A. BB Push Press, build to 1RM
-245 PR tie, had 255 almost locked out twice 
+
for time: 8:41
15-10-6
Thrusters, 165#
Bar Muscle Ups
+
Run 400m @ 1:30ish, rest 60 sec x 4
Mind was willing. Body was tired. Started feeling fatigued like I've haven't felt in a long time. Still trying to catch up on sleep and my body was just telling me to shut it down for the day.

Wednesday - Single Leg Vol + MAP 3/3’s
For time: 7:04, pretty disappointed in this one but trying to remind myself that I'm still getting through being sick. 
21-15-9
Dead Lifts, 315#
Box Jumps, 30”
rest 10-15 min
+
3 rounds for time: 18:16, Burpees were by far the easist part. Was able to finish strong. But the middle round was a grind. 
Run 400m
21 Burgees
Row 500m

W3
Friday- FSQ + Oly Int + BSQ + CP Tester
ok so last week I tweaked my back a little doing those DB snatches and it bothered me a little this friday and saturday. so i was pretty conservative with the heavy lifts today. then i ran out of room with a class going on and wasnt able to do the 7 rounds.
A.  Front Squat, 4 x 4 reps, rest 2-3 min 
-275, 285, 295, 305, 310x2
B. Snatch Pull + Power Snatch + Snatch, build to a tough set, drop from the top after Power <12 min
-200
C. Above Knee Hang Clean w/ 3 sec pause at hang position, build to tough single <12 min
-270
D. Back Squat @ 40X1, 4 x 4 reps, rest 2-3 min *start @ 75% and build as needed
-325x4 every time
+
7 rounds for time:
4 Power Cleans, 205#
3 Ring HSPU's

Saturday- UB Gym Strength + Long EMOM w/ Z1
Had to skip A1 and A2 time constraints 
A1. Ring Dips w/ 70# added, 5 x AMRAP Unbroken, rest 30 sec
A2. Towell L-Sit Pull Ups, 5 x 5, rest 90 sec
+
30 min EMOM
did this and felt pretty good through it. they had a watt bike so i rode that
1st- 2 Muscle Ups + 5 Ring Dips + Air Bike @ 70% in remaining time:
2nd- 3 Strict CTB + 5 CTB + Air Bike @ 70% in remaining time:
3rd- 5 Push Press @ 155# + Air Bike @ 70% in remaining time:

Sunday-
Off 

Monday- Strict HSPU touch + BSQ w/ chains + Oly Battery + Cyclical MAP
Drove back from the beach this morning traffic made us lose almost 30 minutes. jumped in the gym at almost 2 and had to coach at 3:30
A. Strict Deficit HSPU’s, 1/30 sec for 12 min **add 10# wt vest
- 4.5" deficit + 10# vest for the first 15 then had to go to 3"
B. Back Squat @ 72.% + 60-80# of chains, 2/min for 10 min **fast down and up
-315 plus 60# chains
+
Snatch Speed Ladder, 185, 195, 205, 215, 225 for time: rest 4 min and repeat
Missed 225 both times. had to rush into it after the HSPU and squats. felt recked after those. havent tried to squat snatch that much in a while. felt really uncomfortable under the bar. and this is where my day ended. HATED IT MAN! Felt like i waisted a day. 
+
Clean Speed Ladder, 245, 255, 265, 275, 285, 295 for time: rest 4 min and repeat
+
Row 2 min @ 2:00/500m
Run 400m for time:
rest 2 min
x 3


Tuesday- UB CP + UB EMOM w/ Z1 + MAP Run
Guess what happened Monday night. Chris started getting sick. bad Sinus stuff going on. Went and got a Decahedron shot and tried to push through it. Didnt do terrible today but I really suffered on wednesday.
A. Barbell Push Press @ 30X3, 4 x 2-3 reps, rest 2-3 min
- 225 x 2, 225 x 2, 225 x 2, 225 x 2. Which are pretty good numbers for me. I think my 1RM lifetime is like 245ish
B. 10 Legless Rope Climbs for time: 
- 4:55
+
16 min EMOM
1st- 8 CTB Pull Ups + Row @ 2:10/500m remaining time:
2nd- 5 CG Bench Press @ 205# + Jump Rope
- COMPLETED
+
Run 400m @ 1:30ish, rest 1:30 x 4
1:31, 1:26, 1:29, 1:29

Wednesday- Single Leg Vol + MAP 3/3’s
For time:
50-40-30-20-10 Russian Step Ups for time: 
-10:25, I had some not so nice thoughts about you after this. I thought you we were friends Mike!
+
3 min @ high consistent effort - 4, 3
20’ HS Walk
40 Double Unders
rest 3 min
3 min @ high consistent effort- 3+2, 3
7 Toes to Bar
7 Burpee Box Jumps, 24"
rest 3 min
3 min @ high consistent effort - 3+run, 3
Run 100m
50’ Double KB Front Rack Carry’s, 70#/H 
3 min rest 
3 min @ high consistent effort - 2+3, 3+3
3 Muscle Ups
8 KB Swings, 70#
rest 6 min and repeat  

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