W2
Had to move some stuff to the gym friday so wasn't able to workout then. On Saturday, all I had time for was to workout with our comp team. I put that in just to let you know what i did
Friday- Aer/OH warm up + Shoulder to OH + Clean + Oly/Gym EMOM Varied + OH Stability/Acces
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?
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Warm Up
3 rounds not for time:
10 Below Knee Hang Power Snatch, 45#
50 Double Unders
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A. Jerk Recovery @ 100-105%, 3 x 2 reps, rest 90 sec
B. 2 Thrusters + Front Squat + Split Jerk, build to tough complex in 12 min
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16 min EMOM
1st- 5 TnG Squat Cleans, 155#
2nd- AMRAP Strict HSPU’s into AMRAP kipping
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3 rounds
10 DB Presses, moderate
90 sec High Knee Jump Rope
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Turkish Get Ups - 2/min for 10 min **alternate arms/min- 5 sets/arm
Saturday- Threshold Mixed
10 min Aerobic warm up
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For time @ 90%
21-15-9
Power Snatch, 75#
Wall Ball, 30#
CTB Pull Ups
rest 90 sec
For time:
Row 500m
20 Burpee Box Jump Overs
20 Toes to Bar
20 Thrusters, 75#
rest 5 min
x 2
Here is what I did with the comp team.
8 Minutes: 3 + 18, 4
10 Snatch, 75
10 Thursters
10 Burpees over bar
Rest 4:00
12 Minutes
Row 250
50 Double Unders
100' Bear Crawl
Rest 4:00
x 2
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?
+
20 min EMOM
1st- 5 Front Squats @ 60% AFAP
2nd- 5 Incline Bench Press @ 40% + Chains
Complete
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30 min easy effort, 4 + Bike + HS Walk
100m Sled Walk, Subbed Bike :60
50’ HS Walk
30 sec Table Hold
20 Banded Tricep Press Downs
50’ Walking Lunges
15 Cal Row
Tuesday- Aerobic Warm Up + LE Intervals IWT
10 min Aerobic General Warm Up
10-15 min Specific movement warm up
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Row 20 sec MAX EFFORT, rest 2 min x 4
Cals - 11, 11, 12, 12
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For time @ 97%, 3:11
15 Unbroken Power Snatch, 95#
12 Unbroken Power Snatch, 115#
9 Bar-Facing Burpees
6 Unbroken Power Snatch, 135#
**set up 3 different bars
rest 8 min
For time @ 97% 4:37
15 Unbroken Power Cleans, 135#
12 Unbroken Power Cleans, 155#
9 Bar-Facing Burpees
6 Unbroken Power Cleans, 175#
**set up 3 different bars
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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
A2. Kneeling BB Press @ 20X2, 3 x 5 reps, rest 2 min
Didn't have time to get to this
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Open Workout, got to 12 muscle ups, which ties my PR, i don't know if I was tired from everything going on or what. I felt great most of the way aerobically. i got to the rings with about 2 minutes left. i felt fatigued in my core and just could not string MU's together
14 min AMRAP
60 Cal Row
50 Toes to Bar
40 Wall Ball, 20#
30 Power Cleans, 135#
20 Muscle Ups
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