W2

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

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A. Clean + 2 Front Squats + Jerk, build to tough complex in 15 min
- 275

+

12 min EMOM - Complete

1st- 9 Thrusters, 135#

2nd- 14 CTB Pull-Ups

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3 sets @ high consistent effort, 5:42, 5:20, 4:50

Row 35 Cals

15 Power Snatch, 75#

15 HSPU’s **open standards

15 Bar-Facing Burpees

Rest 2 min b/w sets

Friday- Press Int + MAP 7/7

A1. Push Press @ 20X2, 3 x 3 reps, rest 30 sec
- 205, 205, 205

A2. Clapping Push-Ups, 3 x 15 reps, rest 3 min

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7 min @ 85-90% - 7+ 4 Burpee

4 Burpees

6 KB Swings, 70#

8 Wallball, 20#

Rest 7 min

7 min @ 85-90% - 4 + 3 DB's

4 Muscle Ups

12 Alt DB Snatch, 75#

Rest 7 min

7 min @ 85-90% - 2 + 15 Cal

15 Cal Bike

15 Thrusters, 75#

15 Toes to Bar

Saturday- Gym Warm Up + FSQ Int + LP1/2 ICED IN THIS DAY. COULDNT GET OUT OF MY NEIGHBORHOOD

3 sets not for time:

12 GH Sit Ups

12 Box Jumps, 24” -practice efficiency rebounding verses step down

3 Wall Walks

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A. Front Squat + Chains @ 13X1, build to 2RM in 15 min

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4 sets

7 Sumo Deadlift High Pull, 135#

15 sec Sled MAX Effort Sprint, moderate load, fast turnover

Rest 3:15 b/w sets

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4 sets

5 Thrusters, 185#

15 sec Bike Sprint MAX Effort

Rest 3:15 b/w sets

Monday- Gym Warm Up + Snatch Int + Cl/TTB EMOM + Mixed MAP

3 sets not for time:

8-10 Unbroken Bar-Muscle Ups

12 HSPU’s

Row 20 Cals

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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
- 165 x 5, 185 x 5, 205 x 3, 220 x 2, built to 235, Missed a couple times. Felt good on the pull, shoulders just got tired I think

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12 min EMOM - COMPLETE

1st- 3 Squat Clean TnG @ 185# + 4 steps Front Rack Lunges

2nd- 14 Toes to Bar

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3 sets @ high consistent effort - 7:17, 9:12, 5:15

Row 500m

5 Overhead Squats, 225#

15 Burpee Box Jump Overs, 24” **Regional standards jump overs

Rest 2 min
I just could not get my grip set in a good, spot, the only set I was able to do was the last one and I did it unbroken. Had to learn from this. Been a while since Ive done that under fatigue

Tuesday- Hinge/Press Vol + Row Intervals + Test

A1. Deadlift, 3 x 12, 10, 8 reps, rest 60 sec **start @ 65% and try to build, keep them fast and not grind reps
- 335, 355, 375

A2. DB Strict Press + DB Push Press, 3 x 5 + AMRAP, rest 3 min **heaviest you can go for 5 strict press then immediately continue into push presses for max unbroken

50's x 12, 50's x 11, 55's x 10

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Row 1000m @ 2 sec faster than last week, rest 90 sec x 3, rowed a 1:55-1:54 pace each time

Rest 3 min

7 rounds for time: 5:53, really felt good on this workout, it was really in my wheel house

7 Thrusters, 75#

7 Pull-Ups

7 Burpees