W8 - Holidays were really busy, could only train Saturday, Monday, Tuesday

Thursday- Snatch Int + Squat Speed/GHR + Sled Sprint + RH

3 rounds not for time:

3 CAR’s each arm w/ 5# plate

3 Wall Walks

10 Supinated Grip Deadlifts, 135#

+

A. Snatch Pull + No Hook Grip Squat Snatch, build to tough complex

B. Back Squat w/ Bands @ 50% + Bands & light chains, 3/min for 7 minutes

C. Sled Sprint Heavy, 12 sec MAX EFFORT, rest 1:48 x 6 **add to last week

D1. Front Rack Walking Lunge, 3 x 20 steps, rest 60 sec

D2. Reverse Hyper, 3 x 25 reps, rest as needed

Friday

A. DB Incline Bench Press @ 20X2, build to 4RM

B. DB Press, 4 x 10 reps, rest 60 sec **start conservative, low rest will fatigue quick

+

5 sets

5 Muscle Ups

5 Toes to Rings

5 HSPU’s 3” deficit kipping

10 Toes to Bar

150m Row Sprint

Rest 3 min b/w sets

**each round should be faster than the previous

Saturday

A1. Front Squat @ 40X1, 4 x 3 reps, rest 60 sec

- 295, 295, 305, 305 x 2

A2. Wtd Strict Pull-Up @ 20X2, 4 x 3 reps, rest 90 sec

- 82#

+

1 set Max Alt DB Snatch, 75# in 25 sec - 9

1 set Max Burpee Box Jumps, 24” in 30 sec - 8

1 set Max Cals Bike 20 sec - 10

1 set Max Double Unders in 20 sec - 40

+

10 min EMOM

50% of your DB Snatch # + 50% of your BBJ #

+

Rest 2-3 min

10 min EMOM

50% of your Bike Cals # + 50% of your DU’s #

+

Run 1 mile @ moderate effort

- 7:42

Monday- Cl&J Int + OH/Squat EMOM + Mixed MAP

Warm Up

3 sets not for time:

30’ Jerk Grip Yoke Carry heavy

3 Inverted to Hang as Slow As possible on rings **focus on keep hollow body as best as possible

3 Standing Triple Jumps

+

A. Power Clean + 2 Front Squats + Jerk, 1/60 sec for 12 reps, start @ 70% and build off feel, 2 sec pause in jerk catch

- 225#

B1. Legless Rope Climb, 3 x 2 reps, rest 60 sec **legless up and down

- complete

B2. Sumo Deadlift @ 30X1, 3 x 5 reps, rest 90 sec

- 335

+

2 sets, both bikes were faster than they have been. stayed above 288 in the first, and above 300 in the second

Bike 50 Cals @ 25-50W higher than last week

10 Front Squats, 95# @ 3030 tempo

Rest 2 min b/w sets

+

2 sets, didn't get to this, work is picking up and got busy

50’ HS Walk

Row 1000m @ 2 sec faster pace than last week

20 steps Double KB Front Walking Lunges, 53#/H

Rest 2 min b/w sets

Tuesday- Row Threshold + Sport EMOM + Shoulder Stability

8 sets - complete, 1:49.4 - 1:49.6

Row 500m @ 1:49/500m

Rest 2 min

+

3 rounds for time: 9:04, didn't pace it well out of the gate

5 HSPU’s 10” deficit

25 Double Unders Heavy Rope

5 Shoulder to OH, 185#

25 Double Unders

+

3 sets For individual times **practice different techniques to learn fastest pacing (hint: sometimes trying to move as fast is possible is slower than focusing on efficiency

15 Toes to Bar

5 Squat Cleans, 185#

10 Cal Bike

15 Wallball, 30#

Rest 4-5 min b/w sets

Thursday- Snatch Int + Squat Speed/GHR + Sled Sprint + RH

3 rounds not for time:

3 CAR’s each arm w/ 5# plate

3 Wall Walks

10 Supinated Grip Deadlifts, 135#

+

A. Hang Power Snatch + Squat Snatch, build to tough complex

- 195

B. Back Squat w/ Bands @ 65% + Bands, 2/min for 7 minutes

-245

C. Sled Sprint Heavy, 12 sec MAX EFFORT, rest 1:48 x 6

Sled + 90# on grass, didn't like that either

D1. Front Rack Walking Lunge, 3 x 24 steps, rest 60 sec

- 135

D2. Reverse Hyper, 3 x 20 reps, rest as needed

- 4 Reds

Friday

A. Incline Bench Press @ 20X2, build to 3RM

-215

B. DB Press, 4 x 12 reps, rest 60 sec **start conservative, low rest will fatigue quick

40's, 12-12-12-8/4

+

5 sets - 4:08, 3:47, 3:34, 3:25, 3:08, paced a little too much first 2 rounds. just remembered what happened last week, when i almost died.

4 Muscle Ups

4 Ring Dips

6 CTB

6 Pull-Ups

25 Double Unders

30 Cal Bike

Rest 3 min b/w sets

**each round should be faster than the previous

Saturday

A1. Front Squat @ 40X1, 4 x 4 reps, rest 60 sec
- 275

A2. Wtd Strict Pull-Up @ 20X2, 4 x 4 reps, rest 90 sec
- 63

+

1 set Max Power Clean to OH, 95# in 25 sec

1 set Max GH Sit Ups in 25 sec

1 set Max Burpees in 20 sec

1 set Max Shuttle Run in gym in 20 sec

+

10 min EMOM

50% of your PC2OH # + 50% of your GH Sit Ups #

+

Rest 2-3 min

10 min EMOM

50% of your Burpee # + 50% of your distance run #

+

Run 1 mile @ moderate effort

Monday- Cl&J Int + OH/Squat EMOM + Mixed MAP

Warm Up

3 sets not for time:

50’ Jerk Grip Yoke Carry heavy

3 Inverted to Hang as Slow As possible on rings **focus on keep hollow body as best as possible

14 Alt Switch Lunge Jumps

+

A. Power Clean & Jerks, 1/60 sec for 12 reps, start @ 70% and build off feel, 2 sec pause in jerk catch
- 260

B1. Legless Rope Climb, 3 x 2 reps, rest 60 sec **legless up and down

B2. Sumo Deadlift @ 30X1, 3 x 7 reps, rest 90 sec - 325

+

2 sets

Bike 50 Cals @ 70-80% **note pace, 274-288, 288

10 Front Squats, 85# @ 3030 tempo

Rest 2 min b/w sets

+

2 sets

50’ HS Walk

Row 1000m,

20 steps Double KB Front Rack Step Ups Alt, 35#/H

Rest 2 min b/w sets

Tuesday- Row Threshold + Sport EMOM + Shoulder Stability

8 sets - COMPLETE

Row 500m @ 1:51/500m

Rest 2 min

+

4 min EMOM

1st- AMRAP Strict HSPU’s 30 sec - 16PR, 9

2nd- AMRAP Alt Pistols 30 sec **heavy rope if possible, 13, 14

Rest 3-4 min

4 min EMOM

1st- AMRAP Push Press @ 155#, 20 sec 9, 9

2nd- AMRAP Double Unders in 30 sec, 54, 54

+

3 sets For individual times **practice different techniques to learn fastest pacing (hint: sometimes trying to move as fast is possible is slower than focusing on efficiency

15 Toes to Bar

25 Wallball, 30#

Rest 2-3 min b/w sets
1:20, 1:18, 1:19

W6
Thursday- Snatch Int + Squat Speed/GHR + Sled Sprint + RH

3 rounds not for time:

3 CAR’s each arm w/ 5# plate

3 Wall Walks

10 Supinated Grip Deadlifts, 135#

+

A. High Hang Power Snatch + Power Snatch, build to tough complex

- 175

B. Back Squat w/ Bands @ 60% + Bands, 3/min for 7 minutes

- 245

C. Sled Sprint Heavy, 10 sec MAX EFFORT, rest 1:50 x 6

- 55# on the sled. did this on the rubber floor. didn't like it. gonna try something different next week

D1. Front Rack Reverse Lunge, 3 x 12/leg, rest 30 sec b/w legs

- 135

D2. Reverse Hyper, 3 x 20 reps, rest as needed

- 2reds, 2 blues

Friday

A. Strict Press @ 20X2, build to 3RM

- 145

B. DB Press, 4 x 12 reps, rest 60 sec **start conservative, low rest will fatigue quick

- 40#, too heavy, bike down the last set

+

5 sets

4 Muscle Ups

8 CTB Pull-Ups

12 Toes to Bar

40 Cal Bike

Rest 3 min b/w sets

**each round should be faster than the previous

4:48, 4:40, 4:41, 4:38. 5:12. Got to the last round did the c2b pull ups. went to go into the tab and though my heart was going to explode.

Saturday

A1. Front Squat @ 40X1, 4 x 5 reps, rest 60 sec
- 245, 260, 260, 260

A2. Wtd Strict Pull-Up @ 20X2, 4 x 5 reps, rest 90 sec
- 53 each set

+

1 set Max Power Snatch, 95# in 25 sec - 14

1 set Max Double Unders in 25 sec - 68

1 set Max Burpees in 20 sec - 10

1 set Max Cal Row in 20 sec - 10

+

10 min EMOM - had a hard time with this not sure what the problem was, the snatches would just put me in a hole and the double unders sucked,

50% of your PS # + 50% of your DU # (example- max reps was 12 Snatches and 45 DU’s so your emom would be 6 Snatches + 23 DU’s each minute)

+

Rest 2-3 min

10 min EMOM - completed, all within :35, got tough toward the end

50% of your Burpee # + 50% of your Cal Row #

+

Run 1 mile @ moderate effort - 7:52

feel like I'm in a slump right now. everything feels a little heavy and having a hard time hitting some of the times I feel like I'm capable of. Trying to just stay focused and not worry so much about whats on the bar and focus more on effort. Just gets disheartening. Hoping for a good two days coming up.

Monday- Cl&J Int + OH/Squat EMOM + Mixed MAP

Warm Up

3 sets not for time:

50’ Jerk Grip Yoke Carry heavy

3 Inverted to Hang as Slow As possible on rings **focus on keep hollow body as best as possible

14 Alt Switch Lunge Jumps

+

A. Hang Squat Clean & 2 Jerks, 1/60 sec for 12 reps, start @ 70% and build off feel, 2 sec pause in jerk catch
- started at 205, went up to 225, bout the 3rd set there i went up for the second jerk, bar slipped out of the palm of my hand and took a pretty nasty shot to the head. took a round off and stayed there. no idea how or why, just freak thing i guess. couldve been worse

B1. Legless Rope Climb, 3 x 2 reps, rest 60 sec
- complete

B2. Sumo Deadlift @ 30X1, 3 x 8 reps, rest 90 sec
- 315

+

2 sets - 5:24 (264 watts), 5:12 (264-275

Bike 50 Cals @ 70-80% **note pace

10 Front Squats, 75# @ 3030 tempo

Rest 2 min b/w sets

+

2 sets

50’ HS Walk

Row 1000m

20 steps Double KB Front Rack Walking Lunges, 53#/H

Rest 2 min b/w sets
- 5:19 (1:58), 5:32 (2:03) bright side, the HS Walks feel really good right now, went 50' unbroken both times

Tuesday- Row Threshold + Sport EMOM + Shoulder Stability

8 sets - Complete

Row 500m @ 1:53/500m

Rest 2 min

+

4 min EMOM

1st- AMRAP Strict HSPU’s 25 sec, 13, 8

2nd- AMRAP Double Unders 30 sec **heavy rope if possible, 54, 55

Rest 3-4 min

4 min EMOM

1st- AMRAP Push Press @ 135#, 20 sec, 10, 11

2nd- AMRAP Box Jumps, 24” in 30 sec, 17, 18

+

3 sets For individual times **practice different techniques to learn fastest pacing (hint: sometimes trying to move as fast is possible is slower than focusing on efficiency

15 Power Snatch, 75#

45 Double Unders

10 Bar-Facing Burpees

Rest 2-3 min b/w sets

- 1:30 (40sec, 20sec, 30sec) - Brought the bar to the hip on snatch, jumped up with both feet on burpee

- 1:25 (35, 20, 30) - Pulled straight up on snatch, stepped up on burpees

- 1:29 (38, 22, 29) - Bar to hip on snatch, stepped up on burpees

W5-

Thursday- Snatch Int + Snatch Consistency + Squat Endurance Single Leg + Shoulder Stability

Snatch Prep-

2-3 sets, 45-65#

3 Snatch RDL

3 Snatch High Pull

3 Hang Muscle Snatch

3 OHS @ 25X1

3 High Hang Power Snatch + OHS

3 Hang Squat Snatch

+

A. Snatch, build to a 1RM

- 235

B. Squat Snatch, 30 reps @ 75% for time:

13:32 @ 180#

+

**if you can wait an hour or more before metcon, that would be ideal

Muscle Ups- 30 reps for time:

**no more than 5 Unbroken at a time: 5:02

+

Rest as needed

+

5 min AMRAP - 2+13 pistols.

10 Toes to Bar

20 Alt Pistols

Friday- HS Density + UB Hypertrophy Vol + IWT Row/Bike

A. Strict HSPU’s- 5 Unbroken/40 sec for 10 sets
- Made it through the 8th round and that was all I had

B. Tall Kneeling Landmine Press @ 20X2, 4 x 8-10, rest 45 sec b/w arms
- bar + 35#

C. CTB Pull-Ups- 20 sets of 5 Unbroken **must break at 5 and get 5 unbroken each set
- 10:38

+

Row 1000m for time: 3:25, I think thats a :02 PR

Saturday- Squat Int + Chain Squats + Long Mixed Intervals

A. Squat Clean, build to 1RM
- 295

B. Squat Clean @ 85%, 8 min AMRAP
- 18

+

100 Wallballs, 20# for time:
- 4:03

Sunday-

Off

Monday- Cl&J Int + OH/Squat EMOM + Mixed MAP

Warm Up

3 sets not for time:

50’ Jerk Grip Yoke Carry heavy

3 Inverted to Hang as Slow As possible on rings **focus on keep hollow body as best as possible

14 Alt Switch Lunge Jumps

+

A. Squat Clean & Jerk, 1/45 sec for 15 reps, start @ 70% and build off feel, 2 sec pause in jerk catch
- Completed @ 205

+

2 sets

Bike 40 Cals @ 70-80% **note pace - 264 Watts

10 Front Squats, 65# @ 4040 tempo

Rest 2 min b/w sets

+

2 sets

50’ HS Walk

Row 750m - 1:55

20 steps Double KB Front Rack Walking Lunges, 53#/H

Rest 2 min b/w sets

Tuesday- Row Threshold + Sport EMOM + Shoulder Stability

8 sets

Row 500m @ 1:55/500m

Rest 2 min

+

4 min EMOM

1st- AMRAP Strict HSPU’s 20 sec

2nd- AMRAP Double Unders 30 sec **heavy rope if possible

Rest 3-4 min

4 min EMOM

1st- AMRAP Kipping HSPU’s 20 sec

2nd- AMRAP Double Unders, 30 sec

+

3 sets For individual times **practice different techniques to learn fastest pacing (hint: sometimes trying to move as fast is possible is slower than focusing on efficiency

12 Toes to Bar

15 Power Clean to OH, 95#

Rest 2-3 min b/w sets