W4

Thursday- Cl&J Complex + Drop Sets repeatability + SL CP + OH Stability

A. Power Clean + Front Squat + Split Jerk, tough complex in 12 min

- 270

B. Squat Clean & Jerk, 1/30 sec w/ 75-90% of A for 7 min

-215

C. Front Rack Reverse Lunge off 45 & 25# plates, 4 x 5/leg, rest 60 sec  **you can use your back leg that’s fine

- 145

D1. Jerk Grip Yoke Carries, 4 x 30m as heavy as possible, rest as needed

- 265# we don't have the room to go farther than 20m without putting it down so i just went heavier

D2. Single Arm Farmer’s Carry, 4 x 50m as heavy as possible, rest as needed

- 120#

Friday- Triphasic Pressing + Push/Pull Density + Threshold Bike + Double Unders

A. Push Press @ 20X1, 4 x 5, rest 2 min

- 175, 185, 185, 195

B1. Kipping HSPU’s @ 10” Deficit, 6 x 5-8 reps, rest 60 sec

- 8,8,8,8,7,8

B2. L-sit Rope Climbs from seated all the way back down to seated, 6 x 1, rest 60-90 sec

Didn't have the juice to hold the L the whole way today

+

Fartlek Intervals (self paced intervals going faster and slower off feel)

Bike

4 min @ 70-130% of 6 min TT pace - Stayed between 275-315 Watts

1 min walk/rest

X 5

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5 x 50 Unbroken Double Unders for time: 5:35, Went unbroken through the first 3, tripped twice on the 3rd, then got to 48 on the last one, I almost through a tantrum

Saturday- Barbell Cycling Skill + Mixed Aerobic Work -

Was in New Orleans this weekend redoing the L1 so I did their stuff, didn't get much training in other than their Metcons and sitting in a squat for 2 days

A. Power Snatch, 4 x 7 TnG, start @ 135# and build off feel but keep it smooth and consistent as far as cycle time for the 10, rest 2 min

B. Squat Clean, 4 x 7 reps, start @ 155# and build off feel, same as above, rest 2 min

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3 sets @ high consistent effort, goal is same pace every round

Row 500m @ 2:00/500m

15 Power Snatch, 75#

15 Wallball, 20#

9 Toes to Bar

5 Muscle Ups

Rest 3 min b/w sets

Sunday

rest

Monday- Snatch w/ Stability + Snatch Consistency + Snatch Pulls + FSq/TripPress + EMOM

A. Hang Snatch + Squat Snatch, tough complex in 12 min **2 sec pause in bottom of each catch

- 215, tired from the trip just didn't have it. Gonna start getting more food in

B. Squat Snatch, 1/45 sec for 12 reps @ 80-95% of A

- 185, 7 for 12, awful day

C. Halting Snatch Pull, 3 x 3 @ 105% of 1RM, rest 2 min **pause 3 sec @ knee cap then go into pull, use straps

- 265

D1. Front Squat @ 13X1, 4 x 2 reps, rest 60 sec

- 315x1, 295, 305, 305

D2. 6” Deficit HSPU, 4 x 2-3 strict , rest 90 sec

- 3,3,3,3

+

4 sets - 4:56, 4:58, 4:04, 4:12

25 Wallball

7 Muscle Ups

50 Double Unders

Rest 90 sec b/w sets

Tuesday- Row/Bike Threshold + Tester

Row @ 2k pace -2-4 sec or Bike @ 6 min pace + 20-30W, mix off feel **do more biking than rowing

3 sets: (30 min of total intervals)

4 x 30 sec on, 30 sec off - Biked half of these at 358-375, Rowed 1:44-1:47

Rest 90 sec

6 x 45 sec on, 15 sec off - Stayed on the bike everyone of these, stayed between 345-358 for the first 2 Sets, then fell off to 315-331 for the last one

Rest 90 sec

For time:

3 rounds - 13:38, WOW that was hard after the bike

30 CTB Pull Ups

25 Box Jumps, 24”

15 Deadlifts, 265#