W6
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
Banded External Rotation
Crossover Symmetry activation
+
3 sets of Bottoms Up KB 90/90 Carry- 50’/arm **note difference side to side
+
A. Narrow Grip OHS, 3 x 3.3.3, rest 10 sec + 2 min **about 2-3” narrower than normal grip- focus on keeping shoulders packed- don’t go past technical failure
135,145,155
B. Power Clean, 3 x 5 TnG, rest 2 min
215,225,235
C. Push Jerk, 3 x 5 TnG, rest 2 min
- 185, 185, 185
- 185, 185, 185
+
15 min AMRAP - 12 Thrusters @ 185
30 Burpees, touch 6"
15 Thrusters, 75/45lbs
25 Burpees, touch 6"
15 Thrusters, 95/65lbs
20 Burpees, touch 6"
15 Thrusters 135/95lbs
15 Burpees, touch 6"
15 Thrusters, 185/115lbs
10 Burpees, touch 6"
AMRAP Thrusters, 205/135lbs
+
Bottoms up KB Single Arm Waiter’s Carry- 4 x 50’/arm, rest 30 sec
Saturday- Threshold Mixed
10 min Aerobic warm up
+
4 sets: 6:20, 6:20, 7:02, 6:32
Row 40 Cals
12 Toes to Bar
20 Wall Ball, 20#
12 Power Snatch, 75#
45 Double Unders
rest 2 min b/w sets
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
Banded External Rotation
Crossover Symmetry activation
+
3 sets of Bottoms Up KB 90/90 Carry- 50’/arm
+
3 rounds not for time: Complete
10 Toes to Bar
5 Muscle Ups
10 Box Jumps, 24” rebounding
+
A1. Front Squat, 4 x 5, rest 30 sec, 255, 275, 285, 295
A2. CTB Pull Ups, 4 x 15, rest 3 min, Complete, felt easy and smooth
+
3 sets @ high effort, 6:43 total time. went unbroken except for the 2nd set of doubles, broke 1 time
75 Double Unders
20 Wall Ball, 20#
15 KB Swings, 70#
rest 30 sec b/w sets
sometimes when I get done with intervals like this, i get done with the last set when I'm pushing real hard and my heart rate goes way up and i have to take a second to go outside and breathe because i feel like I'm almost in a panic. its weird. probably just the natural elevated stress from the bad sleep and just being a parent. i don't know, what do you think?
sometimes when I get done with intervals like this, i get done with the last set when I'm pushing real hard and my heart rate goes way up and i have to take a second to go outside and breathe because i feel like I'm almost in a panic. its weird. probably just the natural elevated stress from the bad sleep and just being a parent. i don't know, what do you think?
+
Row 750m @ 90% - 3:05,
rest 2 min
Bike 50 Cals - 4:48
Tuesday- Aerobic Warm Up + LE Intervals IWT
10 min Aerobic General Warm Up
10-15 min Specific movement warm up
+
Air Bike 17 sec MAX EFFORT, rest 2 min x 4
+
15-12-9
Power Clean, 115#
Burpees
rest 8 min
x 2 - 3:19, 3:32, stayed unbroken the whole way. burpees slowed a little second time through
+
rest 8 min
Row 750m for time: 2:42
+
10 min Aerobic Cyclical Cool Down of choice
Wednesday- CP Squat/Press Int + Tester + Z2-3 Row
A1. Back Squat- 4 x 5 reps, rest 60 sec - 315, 315, 345, 345
A2. Standing Press @ 20X2, 4 x 5 reps, rest 2 min 125, 125, 125, 125
+
12 min EMOM
1st- 5 Snatch Grip Deadlifts, 185#- focus on keeping shoulders tight- note if you feel difference side to side- felt good. couldn't really tell any difference
2nd- 5 Muscle Ups, focus on keeping rings in tight
- these felt rough. just off rhythm
- these felt rough. just off rhythm
+
6 min EMOM
5 Strict HSPU’s- add deficit if possible, shoulders were gassed, managed - 5, 5, 3, done
+
Row 40 sec @ 90% aerobic - complete. stayed around 1:50-1:55
Rest 20 sec
x 10
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