W9

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

- 225, had 230 over head twice

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

- 205 + green bands + 20# Chains

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

- 90# on sled

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

- 155

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

- 4 Reds

Friday

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

- 195

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

- 35's

+

5 sets - 1:43, 1:47, 1:47, 1:47, 1:40

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 2 reps, rest 60 sec

A2. Wtd Strict Pull-Up @ 20X2, 4 x 2 reps, rest 90 sec

+

1 set Max Power Snatch, 75# in 25 sec, 12

1 set Max Bar-Facing Burpees in 30 sec, 12

1 set Max Cals Row 20 sec, 10

1 set Max Double Unders in 20 sec, 34

+

10 min EMOM

50% of your Power Snatch # + 50% of your ROW #

+

Rest 2-3 min

10 min EMOM

50% of your B-F Burpees # + 50% of your DU’s #

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Run 1 mile @ moderate effort

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 + Jerk, 1/60 sec for 12 reps, start @ 70% and build off feel, 2 sec pause in jerk catch
- started at 205 worked up to 245

B1. Legless Rope Climb, 3 x 3 reps, rest 60 sec **legless up and down
- Class was going on, sub out 10 strict Chest to bar chin ups

B2. Deadlift @ 30X1, 3 x 5 reps, rest 90 sec
- 345

+

2 sets

Bike 50 Cals @ 25-50W higher than last week, stayed above 300 the whole way, 3:41 and 3:37 were the times

10 Front Squats, 115# @ 2020 tempo

Rest 2 min b/w sets

+

2 sets

50’ HS Walk - unbroken both times

Row 1000m @ 2 sec faster pace than last week, 1:58, 1:57

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

Rest 2 min b/w sets

Tuesday- Row Threshold + Sport EMOM + Shoulder Stability

8 sets

Row 500m @ 1:47/500m

Rest 2 min

+

3 rounds for time: 10:02

5 HSPU’s 10” deficit

30 Double Unders Heavy Rope

8 Single Arm Push Press/arm, 75#

5 Burpees

+

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

5 Muscle Ups

5 Thrusters, 165#

10 Cal Bike

15 Overhead Squats, 95#

Rest 4-5 min b/w sets
2:20, 2:14, 2:18, only thing i really changed was on thrusters and OHS, i liked a more narrow stance on both of those. I was in flats so my grip was a little wider on OHS than i normally like