Wednesday

Wednesday- Sn/Cl&J tough + Skill EMOM + Row w/ Mask
A. Hang Snatch from Below Knee, build to tough single, <10 min
B. Snatch Pull @ 100% of A, 3 x 3, rest 90 sec
C. Clean + FSQ + Push Jerk + Split Jerk, build to tough set
+
20 min EMOM
1st- 3 Muscle Ups + 3 Bar MU's
2nd- 5 Deficit HSPU’s **add deficit
3rd- 10 Toes to Bar
+
Row 20 min @ Z1 w/ Training Mask

A. 215# - Failed 225#. Feeling slow and not strong.
B. Done @215#

EMOM:
- Scaled Bar MUs to as many as possible. The first few minutes I did the 3reps
- Started with a 16" deficit and then scaled that back to 10"
- T2B - all done

Row:
- Done

PM;
- Did the runs from Monday.
3:03/3:15/3:17

Tuesday

Tuesday- BSQ Heavy + Sled Sprint + MAP 1/2
A. Back Squat @ 40X1, build to 3RM in less than 12 mi
+
6 x 15 sec Sled Push w/ 150# on top, rest 3-4 min
+
40 min EMOM
1st- 6 Burpees to 6” target + Air Bike easy in remaining time...
2nd- 30 Double Unders + Air Bike easy…
3rd- 10 Russian KB Swings, 70# + Air Bike easy…
4th- 2 Wall Walks + Air Bike easy...

A. 425#
B. Done. The ground was wet and hard to push.
C. Done - such a grind

Monday

Monday- Cl&J Testing + CF Tester + MAP Runs
3 rounds not for time:
25’ HS Walk
40 Double Unders
50’ Duck Walk w/ PVC in OHS position
+
A. Clean & Jerk Speed Ladder (ground to shoulder to OH anyhow)- 235, 255, 275, 295, 315 x 3, rest 3-4 min b/w sets
+
For time:
75 Power Snatch, 75#
25 Strict Pull Ups
75 Wall Ball, 20#  **go max unbroken on your first set of wall ball, then dig to finish
+
**runs can be done as separate session if needed or possible
Run 800m **all sub 3:20
rest 1 min
x 3

Note: Had a death in the family and went out of town Sunday-Tuesday. I was able to go to a Crossfit and get this done.

Warm Up - done

A.
2:34 - (315 Failed the clean and then made it)
3:15 - (275 Failed the Jerk. My toe hit a bump in the ground and twisted my foot. Didn't hurt it.)
3:00 - (All made)

B.
13:50
- Snatches were done in sets of 10 for the first 30reps and then sets of 5.
- Pull ups were kinda tough.
- WBs unbroken 40.

Saturday

Saturday- Bending Vol + Mixed MAP
A. Clean Grip Dead Lift, 3 x 7 TnG, rest 3 min  *first set @ 285
+
For time @ 85%
21-15-9
Wall Ball, 30#
Toes to Bar
rest 4 min
3 rounds for time @ 85%
15 Power Snatch, 95#
15 CTB Pull Ups
rest 4 min
For time @ 85%
20 HSPU's
Air Bike 50 Cals
20 HSPU's
**consistent effort across all sets, don’t go all out on first one

A. 285#/325/345 - hook gripped these and it destroyed my thumb.
B. 5:40/9:03/6:46
- Handstands felt easy. First set was UB. Second set was 10/5/3/2. C2B felt kinda hard on the last set.

Friday

W3 for pensacola
Friday- Snatch Testing + CP Tester + MAP Runs
Warm up
3 rounds not for time:
4-6 L-Sit Pull Ups
4-6 Wall Facing HSPU’s
4-6 Pistols/leg
+
A. Power Snatch, build to a 3RM
B. Squat Snatch w/ 3RM weight, 3 x AMRAP unbroken, rest 3 min
+
5-4-3-2-1
Dead Lifts, 345#
10” deficit HSPU's
+
**can be done in p.m.
Run 400m @ 1:48-1:50 if you’re on same track as last week
rest 30 sec
x 3
rest 2 min
x 2
**6 total 400’s

A. 205#
B. 4/3/4

C. 5:40 - Did this with parallettes to a 11" deficit and an abmat on the ground. I was expecting to do this sub 4min. The parallettes made this so much worse.

https://www.youtube.com/watch?v=8ifIG9ijCeI

D. 1:40/1:49/1:41/1:36/1:37/1:36

Wednesday

Wednesday- Sn/Cl&J tough + Skill EMOM + Row w/ Mask
A. Hang Snatch from Below Knee w/ 3 sec Pause in hang, build to tough single
B. High Hang Clean + FSQ + Push Jerk w/ 3 sec pause in dip for jerk, build to tough set
+
20 min EMOM
1st- 4 Muscle Ups
2nd- 5 Deficit HSPU’s **add deficit
3rd- 9 Toes to Bar
+
Row 20 min @ Z1 w/ Training Mask

A. 215# - Felt good. I jumped up to 235# after this b/c I was in a hurry and missed it twice. Was kinda frustrated that I missed 235#

https://www.youtube.com/watch?v=4P75YJwGqzI

B. 245# - Jumped up from 245# to 275# and missed the jerk. It looked ugly.

https://www.youtube.com/watch?v=iEHlK2zN4iQ

C. EMOM - Harder then last week. All unbroken. Used two 45#s and a 10# plate for deficit.

This was around the 12-15th min
https://www.youtube.com/watch?v=pqC3_wiElug

D. Row Done. 4154m rowed. That sucked.

Legs feeling beat up. Gonna do some extra recovery work this week. Not my best day of training.

Tuesday

Tuesday- BSQ Heavy + Sled Sprint + MAP 1/2
A. Back Squat @ 40X1, build to 4RM in less than 12 mi
+
6 x 12 sec Sled Push w/ 150# on top, rest 3-4 min
+
36 min EMOM
1st- 6 Burpees to 6” target + Air Bike easy in remaining time...
2nd- 30 Double Unders + Air Bike easy…
3rd- 10 Russian KB Swings, 70# + Air Bike easy…
4th- 2 Wall Walks + Air Bike easy...

A. 405# - Felt good about that up from 385 last week. I got a little extra sleep the night before, so probably is why it went up.

B. Grinder. Done. DUs sucked on my ankles. Body just feels achy. Joints are sore. Gonna try to get an ice bath this week.

Monday

Monday- Cl&J Testing + CF Tester + MAP Runs
3 rounds not for time:
25’ HS Walk
40 Double Unders
50’ Duck Walk w/ PVC in OHS position
+
A. Clean & Jerk Speed Ladder (ground to shoulder to OH anyhow)- 225, 245, 265, 285, 305 x 3, rest 3-4 min b/w sets
+
For time:
150 Double Unders
50 Power Snatch, 75#
150 Double Unders
50 Burpees
150 Double Unders
+
**runs can be done as separate session if needed or possible
Run 800m **all sub 3:30
rest 1 min
x 3

AM:
Warm up - Done. HS walk getting better.

A. 2:09/2:05/2:09 - That was harder then I thought. I missed the clean on the last bar of the 1st set. Didn't have any other misses.

B. 17:45 - 570 DUs today...My ankles were a little tired. Need an ice bath. lol

PM:
3:11/3:24/3:19 - Felt good with these. Running is getting better.

Saturday

Saturday- Bending Vol + Mixed MAP
A. Clean Grip Dead Lift, 3 x 8 TnG, rest 3 min  *first set @ 265
+
For time @ 85%
9-15-21
OHS, 115#
CTB Pull Ups
rest 4 min
3 rounds for time @ 85%
25 KB Swings, 70#
25 Box Jumps, 24” step down
rest 4 min
For time @ 85%
Air Bike 50 Cals
30 HSPU's
**consistent effort across all sets, don’t go all out on first one

A. 265/315/325 - That hurt my hands more then anything.

B1. 5:47
B2. 10:33
B3. 5:05

Then did some more running about 30min after
6X400m - did at a moderate pace. More of a cool down then anything.

Friday

W2 for pensacola
Friday- Snatch Testing + CP Tester + MAP Runs
Warm up
3 rounds not for time:
4-6 L-Sit Pull Ups
4-6 Wall Facing HSPU’s
4-6 Pistols/leg
+
A. Hang Snatch, build to a 3RM no hook grip
B. Hang Snatch w/ 3RM weight, 3 x AMRAP unbroken, rest 3 min **use hook grip on these
+
“Heavy DT"
+
**can be done in p.m.
Run 400m @ 85% effort
rest 30 sec
x 3
rest 2 min
x 2
**6 total 400’s

AM:
Warm up - Done
-Pistols are kinda hard on my left leg, b/c of my mobility in my ankle. I have to warm it up a lot.

A. 205#
B. 1/4/5 - First set I wasn't ready for it to be that heavy.

C. Heavy DT - 14:50. Was shooting for 12min. I think if I redid it I could make 12min. I feel like I rested a lot and walked around to much. Didn't have the right mentality going into it.
-Rounds 1-3 were all unbroken DL. H.Cleans 4/4/3/1. S2O All unbroken.
-Round 4 I switched for some reason. H.Cleans 5/4.
-Round 5 I went back to the original reps sequence.

This is the 4th round.
https://www.youtube.com/watch?v=o4r6oNg0LZw

PM:
1:42/1:37/1:48/1:47/1:54/1:56 - It was probably 425m.

Wednesday

Wednesday- Sn/Cl&J tough + Skill EMOM + Row w/ Mask
A. High Hang Snatch + Snatch Balance, build to tough set
B. Below Knee Hang Clean w/ 3 sec pause in hang + Push Jerk, build to tough set
+
20 min EMOM
1st- 3 Muscle Ups
2nd- 5 Deficit HSPU’s
3rd- 7 Toes to Bar
+
Row 20 min @ Z1 w/ Training Mask


A. 135/155/175/195/205/215 failed the S.Balance.
B. 135/155/185/225/245/275 Jerk needs work and shoulder mobility needs work.

C. 20 EMOM - Done MUs and HSPU unbroken. used two 45lb plates for deficit. T2B done 4/3.
- Thought this might be harder then it was. There was plenty of rest between minutes.

D. Had to cut this short, so I could coach a class. Did 13min. Max HR was 152. Avg HR was 150. 2900m total. That kinda sucked, but I liked it at the same time.

Note:
My hip flexors are extremely sore and tight after Tuesday. Been rolling them out and trying to stretch as much as possible.

Tuesday

Tuesday- BSQ Heavy + Sled Sprint + MAP 1/2
A. Back Squat @ 40X1, build to 5RM in less than 12 mi
+
6 x 12 sec Sled Push w/ 140# on top, rest 3-4 min
+
30 min EMOM
1st- 6 Burpees to 6” target + Air Bike easy in remaining time...
2nd- 30 Double Unders + Air Bike easy…
3rd- 10 Back Extensions w/ 20# DB + Air Bike easy…

A. 385# - felt good and kinda tough.

B. Done. That was hard but fun. It was hard to breathe for some reason.

C. Done. What a grinder. There was nothing to do but keep going. I kept telling myself just finish this minute and then worry about the next minute. One at a time.

Monday

Monday- Cl&J Testing + CF Tester + MAP Runs
3 rounds not for time:
25’ HS Walk
40 Double Unders
50’ Duck Walk w/ PVC in OHS position
+
A. Power Clean + Hang Squat Clean + FSQ + Jerk, build to max set
+
For time:
50 Box Jumps, 24”
40 Alt DB Snatch, 70#
30 CTB Pull Ups
20 Over Head Squats, 155#
10 Muscle Ups
+
**runs can be done as separate session if needed or possible
Run 800m
rest 1 min
x 3

AM:
Warm Up - Done. I like practicing HS walk b/c i'm not that good at them. 25" is about as far as I can go unbroken.

A. Worked up to 300#. 225/245/265/285/300. The jerk felt terrible. Not surprised we haven't been doing a lot of jerk work.

https://www.youtube.com/watch?v=iqhAj6uMlLM

B. 14:04 - C2B 10/10/10, OHS 13/3/2/2 Those killed my legs. MUs - 4/3/2/1 wanted to go 5/5 but my gripped slipped off.

PM:
2:50/3:25/3:45
- Did these with a buddy that can run like the wind and I tried to keep up with him....I didn't work so well for me lol.

Saturday

Saturday- Bending Vol + Mixed MAP
A. Clean Grip Dead Lift, 3 x 10 TnG, rest 3 min
+
For time @ 85%
21-15-9
Thrusters, 95#
Toes to Bar
rest 4 min
3 rounds for time @ 85%
21 Wall Ball, 20#
21 Pull Ups
rest 4 min
For time @ 85%
Row 750m
30 Burpees Over Erg
**consistent effort across all sets, don’t go all out on first one

A. 245/265/275 - This wasn't that hard, but it taxed me more then I thought it would.

B. 5:41/8:05/6:04
-The burpees were terrible. It was a grind.

Friday

W1 for pensacola
Friday- Snatch Testing + CP Tester + MAP Runs
Warm up
3 rounds not for time:
4-6 L-Sit Pull Ups
4-6 Wall Facing HSPU’s
4-6 Pistols/leg
+
A. Snatch Speed Ladder, 185, 195, 205, 215, 225 for time, rest 3 min x 3 sets
+
Heavy Amanda
9-7-5
Muscle Ups
Squat Snatch, 185#
+
Run 400m @ 85% effort
rest 30 sec
x 3
rest 2 min
x 2
**6 total 400’s


Warm up - Done

A. :40/:44/1:03 Failed 225# and then took a set back to collect myself and hit it.
B. 11:16 - Not happy about that time. The snatchs killed me. I failed 3 snatchs and 2 in a row. MUs felt great. I broke the 9s into 3/3/3. I broke the 7s into 4/3. Then went unbroken on the set of 5. Felt like I surprised myself on the MUs.
C. Done. Running sucked. I don't know my splits.

Wednesday

Wednesday- UB CP + MAP Varied building
A. CG Bench Press @ 31X1, build to 1RM
B. 10 Legless Rope Climbs for time:
+
For time:
Row 250m
15 KB Swings, 70#
25 Burpees
15 KB Swings, 70#
Row 500m
15 KB Swings, 70#
25 Burpees
15 KB Swings, 70#
Row 250m

What I did:
Row 250m
15 KB Swings, 70#
25 Burpees
Row 500m
15 KB Swings, 70#
25 Burpees
Row 250m


A. 315# - I think that was a match PR.
B. 4:25 - So hard to hold on

C. 8:33 - So, I looked at this wrong. I didn't see the 2nd set of kbs after the burpees. I did it with only one set of kbs. The last set of burpees were the difference maker. So hard to make that choice to keep going. All KBS unbroken. And row didn't feel that hard.

Tuesday

Tuesday- Snatch DL + IWT
A. Dead Lift @ 30X1, build to a tough single, perfect form
+
Run 1 mile for time:
+
rest as needed
+
Row 2k for time:

A. 355# - Could have done more w/o good form. But felt good about this weight.

B. 6:18PR!! Best mile I've ever run!

Rested about 10-15min

C. 7:18 - Ouch that hurt. First 500m was at a 1:42 split. Then dropped to 1:50-1:55 and tried to hold that. Then emptied the tank on the last 250m.

Monday

Monday- Clean Int/HSPU Int + Pull/Sq EMOM + MAP Varied
A. Clean, 1 @ 255, 1 @ 275, 1 @ 295, 1 @ 305, 1 @ 315 for time: **set up 5 bars if possible, let me know if this isn’t possible and I’ll change it
+
For time:
12 Deficit HSPU’s, 10”
24 Cal Row
16 Cal Air Bike
8 DB Sq Snatch, 100#
**10 min time cap
+
Air Bike 15 Cal hard, rest 30 sec x 5

A. :49sec I only warmed up to 255. Probably should have warmed up more. 295/305/315 felt heavy.

https://www.youtube.com/watch?v=Q17PFVQ2lLY

B. 4:46 - Did parallette HSPU with 11" with an abmat on the bottom. Went unbroken on the HSPUs which surprised the hell out of me. Jumped on the rower and pulled as hard as I could. Same with the AD. No repped myself once on the snatchs. I didn't feel comfortable with my left arm so I switched and did all with my right arm.

C. Done - I don't know my splits. I know that I died after the 2nd set. Quads were just not moving and felt like I had no power left.

Saturday

Saturday- BSQ Int + MAP Long
A. BSQ @ 20X1, 5 @ 60%, 3 @ 75#, 2 @ 85@, 1 @ 90%, 1 @ 95%, 1 @ 99+%, 1 more over 1RM if needed
+
6 rounds for time:
Run 400m
50’ Yoke Carry, 400#

A. 455# PR! I think last time was 425# w/ a 30X1.

B. 16:45 - My legs felt so heavy. I was running a 2min split and went unbroken on the yoke. Yoke wasn't that bad. It just made the run a little harder.

Friday

W5
Friday- St MU practice + UB CP + Sn Int + CP Battery EMOM (bend/press) w/ Z1
A. Push Press @ 30X3, build to 1RM
B. Muscle Ups @ 30 reps for time:
+
“Isabel”
30 reps SQUAT Snatch @ 135# for time:

A. Hit 215# but wasn't doing it correctly...
B. 5:50 3min PR!! Getting there... did sets of 2 all the way.
C. 2:50 - Did 11 unbroken and then sets of 3 and 2. My quads were on fire!