Saturday- Threshold Mixed

10 min Aerobic warm up

+

For time @ 90%, 7:49, 9:55

21-15-9

Push Press 115#

CTB Pull Ups

Cal Air Bike

rest 90 sec

For time: 12:42, 11:55

30-20-10

Cal Row

Wall Ball, 30#

Box Jumps, 24”

rest 5 min

x 2

On the second round through i rested too long had 5 minutes in my head between the 2 and didn't realize it till about 3:00 into the rest that i had waited too long

Sunday-

off

Monday-  OH Prep + FSq/Press Chains + Mixed Aerobic

Over Head Prep Routine-

Lacrosse ball on Pec 2 min/side

Lacrosse ball on lat and under armpit 2 min/side

Lying W-Y Extensions- 15 reps https://www.youtube.com/watch?v=3echCzX2IzE&list=PLhBhNvf6elZRCzAQmNDUvTm8pVhV-AtkS

+

20 min EMOM : 4 + Bike + HS Walk - COMPLETE

1st- 5 Front Squats @ 65% AFAP

2nd- 5 Incline Bench Press @ 45% + Chains

+

30 min easy effort

100m Sled Walk

50’ HS Walk

50’ Front Rack Walk, 185#

15 HR Push Ups

20 Alt Step Ups

15 Cal Row

Tuesday- Aerobic Warm Up + LE Intervals IWT

10 min Aerobic General Warm Up

10-15 min Specific movement warm up

+

Row 20 sec MAX EFFORT, rest 2 min x 4

+

For time @ 97% - 3:00

20 Unbroken Power Clean to OH, 115#

15 Bar-Facing Burpees

10 Cal Air Bike

rest 8 min

For time @ 97% - 2:25

10 Hang Squat Clean to Thruster, 115#

15 Burpee Box Jump Overs, 20”

20 Cal Row

+

10 min Aerobic Cyclical Cool Down of choice

Wednesday- CP Squat/Press Int + Tester + Z2-3 Row

A1. Back Squat- 3 x 3 reps, rest 60 sec **not 3RM - 365, 365, 365

A2. Kneeling BB Press @ 20X2, 3 x 5 reps, rest 2 min 115, 115, 115

+

Open Workout - 10 Rounds + 5 Cleans, 305 Reps

20 min AMRAP

5 Power Cleans, 155#

10 Toes to Bar

15 Wall Ball, 20#

Did all cleans in singles, Went unbroken on toes to bar and Wall Ball, not sure if that was smart but i felt good and wanted to see how i would do.