W10 (2)

Baby girl was in the hospital Wednesday afternoon through Thursday afternoon so i wasn't able to train thursday

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 + Squat Snatch, build to tough complex

B. Back Squat w/ Bands @ 55% + 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, 4 x 16 steps, rest 60 sec

D2. Reverse Hyper, 4 x 20 reps, rest as needed

Friday

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

- 265

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

40's

+

5 sets

50’ Seated Hand over Hand Sled Pull (moderate/heavy but unbroken) 2:40, 2:38, 2:32, 2:24, 2:20

4 Muscle Ups

12 GH Sit Ups

6 Bar-Facing Burpees

150m Ski Erg (or 10 Cal Bike)

Rest 3 min b/w sets

**each round should be faster than the previous

Saturday

A1. Front Squat @ 13X1, 4 x 3 reps, rest 60 sec

- 245, 265, 275, 275

A2. Wtd vest Rope Climb, 4 x 1 reps, rest 90 sec

- complete

+

10 min @ 80% - 4 Rounds + 120m

Row 250m

15 Wallball, 20#

15 Pull-Ups

Rest 5 min

10 min @ 80% - 3 Rounds + Run

Run 200m

9 Burpee Box Jumps, 24”

15 KB Swings, 70#

Rest 5 min

10 min @ 80% (goal is beat first round) - 4 Rounds + 160

Row 250m

15 Wallball, 20#

15 Pull-Ups

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

4 Med Ball Granny Toss- 20-30#

+

A. Power Clean + Front Squats + 2 Jerks, 1/75 sec for 12 reps, start @ 70% and build off feel, 2 sec pause in jerk catch

- 205 x 2, 215 x 225 x 4, 205 x 2

B1. Tall Kneeling Banded Landmine Press, 3 x 6-8 reps, rest 60 sec **on both knees, hook light band under knees and over collar of the bar then add load as possible

- 25#

B2. Deadlift @ 20X1, 12-10-8, rest 90 sec **increase load with decreasing reps

365, 365, 385 x 4

Fell of the map here

+

2 sets

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

15 Thrusters, 115#

Rest 2 min b/w sets

+

2 sets

50’ HS Walk

Row 1000m @ 2 sec faster pace than last week

10 Hang Power Snatch, 115#

Rest 2 min b/w sets

Tuesday- Row Threshold + Sport EMOM + Shoulder Stability

8 sets, got 5 out of 8 at pace

Row 500m @ 1:45/500m

Rest 2 min

+

3 rounds for time: 17:22

7 HSPU’s 10” deficit

30 Double Unders Heavy Rope

8 Single Arm Push Press/arm, 75#

30 Double Unders Heavy Rope

9 Banded Push Ups (green rogue band)

+

3 sets For individual times **practice different techniques to learn fastest pacing

15 CTB Pull-Ups

5 Hang Squat Cleans 185#

10 Cal Bike

15 Wallball, 30#

Rest 4-5 min b/w sets
2:20, 2:08, 2:05
one thing I really saw here was holding the hook grip the whole time felt better than trying to regrip on the way down.