W6

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

A. Power Clean + Power Jerk, tough single in 12 min

- 270 PR

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

- 225, only missed 1, so thats an improvement

C. Front Rack Walking Lunges, 4 x 14 steps, rest 60 sec  **sorry i left out the lunges part last 

week :/

- 165, and its ok, I forgive you

D1. Snatch Grip Yoke Carries, 5 x 20m as heavy as possible, rest as needed

went same weight, been trying to shorten the rest time

D2. Single Arm Farmer’s Carry, 5 x 20m as heavy as possible, rest as needed

- same as last week

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

A. Push Press @ 20X1, 4 x 2, rest 2 min, did this early in the AM and felt bad sluggish

- 185, 195, 200, 200

B1. Kipping HSPU’s @ 6” Deficit, 6 x 8-12 reps, rest 60 sec

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

+

Bike

2 min @ 100% MAS, rest 45 sec x 6, all at 302-315

+

3 x 75 Unbroken Double Unders for time: ***must be unbroken, if you trip on 38, that set starts over - Right at 5 Minutes, tripped at like 20 on the first attempt and went unbroken the rest of the way through

Saturday- Barbell Cycling Skill + Mixed Aerobic Work - Was out of town, didn't get this in

A. Power Snatch, 5 x 5 TnG, start @ 155# and build off feel but keep it smooth and consistent as far as cycle time for the 7, rest 2 min

B. Squat Clean, 1 x 10 reps TnG @ 185 or above

+

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

Row 500m @ 2:03/500m

15 Double KB Russian Swings, 44# each hand

18 Wallball, 20#

12 Toes to Bar

6 Muscle Ups

Rest 3 min b/w sets

Sunday

rest

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

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

- 195

B. Squat Snatch, 1/30 sec for 15 reps @ 75% of A

-145

C. Snatch Pull w/ chains, 3 x 3 @ 90% of 1RM bar weight, rest 2 min **

D1. Front Squat @ 10X1, 4 x 2 reps, rest 60 sec

- 275, 295, 300, 300, I feel like doing these after all the pulling really fatigues my lower back. I feel great until I get the the very bottom which is usually where i do great. I typically get stuck half way up.

D2. 6” Deficit HSPU, 4 x 2-5 strict , rest 90 sec - 5,5,4,4

+

4 sets **record time and reps for MU’s - Only had the energy for 3 sets. this smoked me. not sure, just a bad day I guess

AMRAP Unbroken Muscle Ups - 11,9,8, Times were awful, 4:11, 4:20 i think, i forgot to write them down, i felt like this whole piece was a wash anyways.

25 Cal Bike

10 CTB Pull Ups

12 Box Jumps, 30”

Rest 90 sec b/w sets

Tuesday- Row/Bike Threshold + Tester

For time:

3 rounds for time: 14:31, been a while since I've done that much volume on GHD's

10 Squat cleans, 205#

30 GH Sit Ups

60 Double Unders

Rest 5 min

Row 5 min @ 90% of MAS, 2:07

Rest 2 min

Bike 5 min @ 90% of MAS, 275-288 Watts

Rest 2 min

Run 800m @ 90% of Mile time pace 1:41