W6- Testing

Friday- Was feeling a little under the weather so i just lightly rowed/biked and stretch

10 min Aerobic Warm Up

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5-10 min threshold warm up building to game pace

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10 min Max Calories on the Assault Bike

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Crossover Symmetry Recovery Protocol

Saturday-

Competition

Sunday- off/Mobility

60 min mobility

Monday-

A. Clean & Jerk- 3 min clock for 1RM - 265, tried 285 twice, bars flying up. but not comfortable getting my head through and shoulder is still feeling a little tender pressing on the bar

no rest

B. Clean & Jerk- 5 min clock for 5RM TnG **only rule is no pause on ground. - 205

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2 separate scores:

60 sec Max Calories on Assault Bike - 20 Cal

rest exactly 60 sec

15-12-9 - 5:29

Thrusters, 115/75#

Burpee Box Jump Overs

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10 min Bike EN1→ EN2 recovery

Tuesday- Static Holds + UB Tester + Threshold Training on Rower + Core (optional Run or Gymnastics)

1 x AMRAP Unbroken Muscle Ups - 13 PR

1 x AMRAP Strict Unbroken HSPU’s - 10 PR tie

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For time: 24:34

75 Calorie Air Bike

2000m Row

1 mile Run

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45 min locomotion/mobility

Wednesday-

A. Front Squat, build to 1RM in 10 min - 365 PR

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“Nate” - 15 Rounds even

20 min AMRAP

2 Muscle Ups

4 HSPU’s

8 KB Swings, 70/53#

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A1. Hollow Rock, 4 x 45 sec, rest 30 sec - First set went good. Had to take breaks the rest of the way

A2. Arch Body Rock, 4 x 45 sec, rest 30 sec - Held 45 seconds every time.