W8
Friday- Aer/OH warm up + Shoulder to OH + Clean + Oly/Gym EMOM Varied + OH Stability/Acces
Over Head Prep Routine-
Lacrosse ball on Pec 2 min/side
Lacrosse ball on lat and under armpit 2 min/side
Banded External Rotation
Crossover Symmetry activation
+
2 x 10 Controlled Articular Rotations/arm- https://youtu.be/HiCnRk1_z5Q
+
Warm-up
10 min aerobic building to Z3
+
3 sets
3 Thrusters, 115#
5 Burpees
25 sec row @ race pace
rest 2-3 min
+
5 min rest...
15.5
For time: 7:51
27-21-15-9
Row, Cals
Thrusters, 95#
Had nothing left. tried to get up and run but all the blood was still in my legs and I was getting very light headed. had to coach the 3:30 class sitting down
+
rest 10 min
+
Run 400m, rest 30 sec x 4
+
5 min AMRAP Unbroken sets of 3 Strict HSPU’s
Saturday- Threshold Mixed - Went out of town with my wife. Didn't train.
10 min Aerobic warm up
+
1-2-3-4-5 Unbroken Strict HSPU ladder for time:
+
7 min AMRAP @ 85%
55 Double Unders
10 CTB Pull Ups
10 Burpees to 8” target
rest 30 sec
90 sec AMRAP Snatch @ 185#
rest 3 min
7 min AMRAP @ 85%
55 Double Unders
10 Toes to Bar
10 Deadlifts, 185#
rest 30 sec
90 sec AMRAP Snatch @ 185#
rest 3 min
7 min AMRAP @ 85%
15 Box Jumps, 24” step down
15 Power Cleans, 95#
15 Ring Dips
rest 30 sec
90 sec AMRAP Clean & Jerk @ 225#
Sunday-
off
Monday- OH Prep + FSq/Press Chains + Mixed Aerobic - Things beyond my control happened, long story but I was able to get the conditioning in
Crossover Symmetry activation
+
2 x 10 Shoulder CAR’s
+
3 rounds not for time: COMPLETE
10 Toes to Bar
5 Muscle Ups
10 Box Jumps, 24” rebounding
5 Unbroken Strict HSPU’s
+
A1. Front Squat, 4 x 2, rest 30 sec
A2. Muscle Ups, 4 x 5-8 Unbroken, rest 3 min
+
3 sets - COMPLETED
Row 500m @ 2:05/500m
10 HSPU’s **Open standards
rest 30 sec
Row 500m @ 2:05/500m
10 Double KB Front Squats, 53#/H
rest 30 sec
Row 500m @ 2:05/500m
15 Wallball, 20#
rest 3 min
Tuesday- Aerobic Warm Up + LE Intervals IWT
10 min Aerobic General Warm Up
10-15 min Specific movement warm up
+
60 sec Row @ sub 1:30/500m max Cals - 34
rest 1 min
12 min AMRAP - 5 + 24
12 Deadlifts, 185#
12 Toes to Bar
12 Wallball, 20#
+
10 min Aerobic Cyclical Cool Down of choice
+
5 min AMRAP - 3 +1+1
1-2-3-4 Unbroken HSPU Ladder **do 1 and drop, 2 and drop, 3 and drop, 4 and drop then start back at 1
Wednesday- CP Squat/Press Int + Tester + Z2-3 Row
A1. Back Squat- 3 x 3 reps, rest 60 sec - 355, 375, 385
A2. Standing Press @ 20X2, 3 x 3 reps, rest 2 min- 125, 135, 135
+
10 rounds - Completed, each set between :43-:45
4 Burpees
6 KB Swings, 70#
8 Wallball, 20#
rest 30 sec b/w rounds
+
6 min EMOM - COMPLETE was able to do a little bit of a deficit
3 Strict HSPU’s- add deficit if possible
+
Row 40 sec @ 90% aerobic - COMPLETE- 1:56 pace
Rest 20 sec
x 14
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