W3

Thursday- Cl&J + Drop + FSQ/RC + SL/Pressing + Core

A. Power Clean + 2 Jerks, build to tough complex in 15 min

- 245, had 260 with 1 jerk, missed the 2nd

B. Squat Clean & Jerk, 1/45 sec for 15 reps @ 80-90% of A **2 sec hold in catch of jerk

- 225, 13/15

C1. Front Squat, 4 x 5 reps, rest 60 sec

- 295, 5,5,5,2. Not sure what happened, just bombed on the last set

C2. L-sit Rope Climb, 4 x 1, rest 2 min **L-sit from standing

- complete

D1. Front Rack Step Ups, 3 x 5/leg, rest 60 sec

- 115

D2. Behind the Neck Press, 3 x 10, rest 60 sec **same weight as last week

- 95, had to go front. Having issues with my elbow, when I go behind the neck.

D3. Hollow Rock, 3 x 35-45 sec, rest 60 sec

- 40, 40, 40

Friday- BB Density + Gymnastics Density + Position Work

A. Power Snatch, 5/min for 10 min **3 @ 95, 4 @ 115, 3 @ 135#

- complete

B. Power Clean, 5min for 10 min **165#

- complete

+

21 min EMOM

1st- 1 Strict Muscle Ups + 4 Kipping Muscle Ups + 2 Ring Dips - complete

2nd- 5-7 Strict HSPU’s - 7 each round, excited about that, ready to add deficit

3rd- 40 Double Unders- complete

+

9 min EMOM

1st- 30-40 sec Wall Facing HS Hold - 40 each round

2nd- 30 sec Bottom of Ring dip Hold **add weight if this is easy, keep rings in tight complete

3rd- 20-30 sec L-sit Hang - 20 each time

Saturday- Long Aerobic w/ Anaerobic bouts

60 min @ 70% - 5 Rounds

Row 500m

100’ Overhead Yoke Carry @ 185# total weight

3 x 25 Unbroken Double Unders

1 Snatch @ 195#

100’ Single Arm Farmer’s Carry, 70#

2 Skin the Cat

7 GH Sit Ups @ 3030

2 Clean & Jerks, 245#

Sunday

rest

Monday- Snatch Int + Snatch Consistency + SL Balance + SL Endurance

A. High Hang Snatch, build to max for day in 15 min

B. Squat Snatch @ 75% of A, 30 reps for time **2 sec pause in catch position every rep w/ no foot movement in catch

+

We did Badger

3 Rounds

30 Squat cleans, 95

30 Pull Ups

Run 800m

26:37, Had a great day here, running felt great.

Tuesday- Vert Press/Pull + UB Gym Density + Threshold Row

A1. Standing Press, 4 x 4, rest 45 sec @ 145# **last set go max reps, leave 1-2 reps in the tank

- This felt real heavy, got 4,4,4,2

A2. Wtd Strict CTB Pull Up, 4 x 3, rest 2 min **focus on tight hollow position

- Complete

+

14 min EMOM

1st- 1 Legless Rope climb + 1 Rope Climb - Complete

2nd- 30 sec AMRAP Strict HSPU’s **does not have to be unbroken - 10,9,9,8,6,5,6

+

3 sets

Row 3 min @ 1:50/500m

Rest 1:45
1:51.5
1:54.3
1:52.2