W2

Friday-

A. 1 Strict Muscle Up + 2 Muscle ups + 2 Ring Dips, 1 complex/2 min for 6 sets

B. Strict CTB Lean Away Pull Ups @ 30X1, 4 x 4-6 reps, rest 2 min **add weight vest if possible

C. CTB Pull Ups, 4 x 10 Unbroken, rest as needed to complete unbroken

D. 3” Deficit Strict HSPU’s, 2/30 sec for 5 min

E. High Bar BSQ w/ Chains, 3/min for 10 min @ 70% + chains

Completed A-E not problems

+

Heavy Sled Push- 12 sec Max Effort, rest 2 min x 6

275# sled

Saturday - Was out of town so i had to do this monday, then i forgot i had to take Kennedy to the doctor on tuesday. so i had to do monday on wednesday, didn't do tuesday, and did Wednesday on thursday

Row 150m MAX EFFORT, rest 2-3 min x 4

:25.5, :26.6, :26.3 , :26.3

+

Row 1000m @ 2:08/500m

rest 60 sec

x 4

4:16, 4:16, 4:15, 4:16, 4:15

+

3 sets @ high effort consistent

15 Toes to Bar

15 Bar-Facing Burpees

:55, 1:02, 1:05

rest 60 sec

Sunday-

off

Monday- Had to do

A. OHS, build to mod/tough single in 10 min w/ 10 sec pause in bottom

-185

B. Snatch Push Press x 2 + Snatch Balance x 3, 6 sets to a tough set, 2 min

-175

C. Snatch- 12 singles w/ 77-87%, video and critique b/w each rep

- Complete, stayed around 185

D. Front Squat @ 11X1, build to 4RM in 12 min

255, had 275 but failed last rep

+

5 rounds for time: 17:55, shoulder were toast. let this one get in my head early and really had to battle the weight and myself. Positive note, i did all the muscle ups unbroken. Just rested too much on the shoulder to OH

10 Shoulder to OH, 175#

5 Muscle Ups

10 Steps Front Rack Walking Lunges, 175#

+

Air Bike

30 sec Hard/consistent **note avg watts and RPM

5 sec easy spin

x 4

rest 60 sec

x 3 sets

- Didn't get to this

Tuesday

A. Power Clean, 5 TnG/min for 10 min *start @ 60% and build as necessary. Work on speed and efficiency, not max load

B. Seated DB Z-Press @ 30X3, 4 x 8-10, rest 2 min

+

Row 1000m @ 2:08/500m

4 Muscle Ups

25 Double Unders

rest 60 sec

x 3

rest 3-4 min

Row 1000m @ 2:08/500m

10 Burpee Box Jumps, 24”

rest 60 sec

x 2

Wednesday

A. HBBSq @ 13X1 no belt, build to a tough single

- read the tempo wrong, 385

B. Low Hang Snatch (below knee), build to a tough single

- Shoulder was feeling bad, and was really pressed for time today.

+

3 min AMRAP - Row, Snatch, 6 Double Unders

Row 400m

20 Alt DB Snatch, 70#

30 Unbroken DU’s

20 Wall Ball, 20#

30 Unbroken DU’s

20 Burpees to 8”

30 Unbroken DU’s

rest 3 min

6 min AMRAP - 14 Burpees

Row 400m

20 Alt DB Snatch, 70#

30 Unbroken DU’s

20 Wall Ball, 20#

30 Unbroken DU’s

20 Burpees to 8”

30 Unbroken DU’s

rest 3 min

For time - 7:00

Row 400m

20 Alt DB Snatch, 70#

30 Unbroken DU’s

20 Wall Ball, 20#

30 Unbroken DU’s

20 Burpees to 8”

30 Unbroken DU’s