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