W4

Friday-

A. 1 Strict False Grip Pull Up + 2 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

- 4 sets, 4 reps each

C. L-Sit Rope Climb, 5 x 1 rep up and down, rest as needed

- complete

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

- Shoulders were bad aching, did 2/30 sec

E. High Bar BSQ w/ Chains, 3/min for 10 min @ 75% + chains

- complete, no problems this time

+

Air Bike- 20 sec Max Effort, rest 3 min x 5

15, 15, 15, 12, 12

Saturday

Row 1000m @ 2:04/500m

rest 60 sec

x 4

- Complete

+

3 sets @ high effort consistent

30 sec Hollow Rock

12 Toes to Bar

12 Burpee Box Jumps

rest 60 sec

+

Bent Over Cuban Press @ 5131, 4 x 10, rest as needed

Sunday-

off

Monday-

A. OHS, build to mod/tough single in 10 min w/ 5 sec pause in bottom **video

- 205

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

-185

C. Snatch- 12 singles w/ 75-90%, video and critique b/w each rep

- Worked up to 220

D. Front Squat @ 10X1, build to 3RM in 12 min

- Ran out of time, didn't get this done

+

9-7-5

Muscle Ups

Squat Snatch, 185#

11:14, did muscle ups un broken, had a real hard time stabilizing, failed a few snatches

+

Air Bike

50 sec Hard/consistent **25-50 watts higher than last week

- 272 watt average

10 sec easy spin

x 3

rest 60 sec

x 3 sets

Tuesday

A. Power Clean @ 185#, AMRAP unbroken x 3, rest 3 min **no pauses on the shoulder to rest

- 10, 10, 10

B. Half Kneeling Landmine Press @ 30X3, 4 x 8-10, rest 2 min

- Complete

+

Row 1000m @ 2:04/500m

10 Kipping HSPU’s

10 Box Jump Overs, 24”

rest 60 sec

4:52, 4:58, 5:05

x 3

rest 3-4 min

Row 1000m @ 2:04/500m

12 KB Swings, 70#

30 Double Unders

rest 60 sec

5:12, 5:15

x 2

Wednesday

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

- 365

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

- just 205 today, but technique is getting better

+

5 min Running clock for up to 4 sets (20 min)

Run 200m

20 Unbroken thrusters 75#

10 Toes to Bar

15 Unbroken Pull Ups

10 Bar-Facing Burpees

rest remaining time in 5 min

**if you don’t finish within the 5 min’s, call the session

**if you finish all 4 sets within 20 min, start your 5th set and it’s for time!
- 3:16, 3:30, 3:32, 4:22, 6:42