W3
Thursday- Gym Warm Up + Cl&J Int + Sq/Pull EMOM + Mixed MAP
3 sets not for time:
6 Unbroken Muscle Ups
12 Unbroken Toes to Bar
55 Double Unders
+
A. Clean + Front Squat + Jerk, build to tough complex in 15 min
- 275
+
12 min EMOM - Complete, that was bad
1st- 10 Thrusters, 135#
2nd- 15 CTB Pull-Ups
+
3 sets @ high consistent effort - 5:24, 5:27, 5:24
Row 35 Cals
30 Wallball, 20#
15 Toes to Bar
55 Double Unders
Rest 2 min b/w sets
Friday- Press Int + MAP 5/5
A1. Push Press @ 20X2, 3 x 2 reps, rest 30 sec
- 205
A2. Clapping Push-Ups, 3 x 15 reps, rest 3 min
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5 min @ 85-90% - through the round of 8+2 Squat cleans
Squat Clean, 135#- 2, 4, 6, etc…
Strict HSPU’s- 2, 4, 6, etc..
Toes to Bar- 2, 4, 6, etc..
Rest 5 min
5 min @ 85-90% - 4 + 5 Snatch
5 Power Snatch, 115#
10 Bar-Facing Burpees
Rest 5 min
5 min @ 85-90% - 3+14 WB
21 Wallball, 20#
5 Muscle Ups
Rest 5 min
5 min @ 85-90% - 3+5 Box Jump
Row 15 Cals
15 Box Jumps, 24”
Saturday- Gym Warm Up + FSQ Int + LP1/2
3 sets not for time:
12 GH Sit Ups
12 Box Jumps, 24” -practice efficiency rebounding verses step down
3 Wall Walks
+
A. Front Squat + Chains @ 13X1, build to 2RM in 15 min
+
3 sets @ 97%
30 sec AMRAP Power Clean to OH, 115# - 10-11-11
30 sec AMRAP Box Jumps, 24” 12-12-12
30 sec AMRAP Lateral Burpees over Bar 8-8-9
30 sec AMRAP Cals on Bike 7-8-8
Rest 8 min b/w sets
+
10 min Bike Cool Down
Monday- Gym Warm Up + Snatch Int + Cl/TTB EMOM + Mixed MAP 4
3 sets not for time:
10 CTB Pull-Ups (work on staying tight and finishing 10 reps AFAP)
12 HSPU’s
Row 20 Cals
+
A. Snatch, 1/30 sec for 5-10 reps @ 60-70% into 1/45 sec @ 70-80% for 5 reps into 1/60 sec for 5 reps @ 80-90% **if no misses, continue off the clock as high as possible
- finished @ 220, with a couple misses along the way, didn't feel good, was in the car all morning
+
12 min EMOM - completed, unbroken the whole way, these EMOMs are getting rough
1st- 8 steps Front Rack Lunges, 185#
2nd- 15 Toes to Bar
+
3 min @ 85-90% - 1+ 6 Cal
30 Double Unders
20 Cals Row
10 Squat Clean, 95#
Rest 2 min
3 min @ 85-90% - 1 + 10PS
15 Power Snatch, 75#
10 Car-Facing Burpees
Rest 2 min
3 min @ 85-90% 1+ 8 Cal
30 Double Unders
20 Cals Row
10 Squat Clean, 95#
Rest 2 min
3 min @ 85-90% - 2 + 3 PS
15 Power Snatch, 75#
10 Car-Facing Burpees
Tuesday- Hinge/Press Vol + Row Intervals + Test
A1. Power Clean TnG, 3 x 10 reps, rest 60 sec, 155, 165, 175
A2. DB Push Press, 3 x 6-8, rest 60 sec, 55's
A3. Strict HSPU’s, 3 x AMRAP Unbroken, rest 90 sec, 10,9,8, felt like i could've gotten 12-14 on the first but i fell off the wall
+
Row 1000m @ 2 sec faster than last week, rest 90 sec x 3, Man my legs were dead, had no drive on the rower, couldn't even keep it as fast as last week
Rest 3 min
5 rounds for time: 7:23, not happy with it, did all the cleans in singles to save shoulders for the WB, did the WB's in 15, 10-5, 10-5, 10-5, 15, just wasn't a good day overall, but its been a good 3 weeks over all
5 Power Clean, 145#
10 Pull-Ups
15 Wallball, 20#