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

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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 #

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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