Wednesday

Wednesday
A. Banded Deadlift, 8 x 2 reps on the min, bar @ 50% 1RM
B. Strict Muscle Ups- 5 min or 1 negative muscle up for 8 min
C1. GH Raises @ 30X1, 5 x 4-6 reps, rest 30 sec
C2. Ice Cream Makers, 5 x 5 reps, rest 90 sec **As controlled as possible

A. use 235. Worked up to a blue band. Never done these before so I had to experiment some.
B. Skipped
C1. Did 2 rounds
C2. Did 2 rounds
- Im not good at ice cream makers. Had a hard time keep my legs out

tuesday

uesday
A.M.
20-30 min easy jog

P.M.
30 min easy pace
Row 500m
100’ Bear Crawl
200’ Farmer’s Carry, 53#
50’ HS Walk

Skipped this. I woke up late so took a mental rest day 

Monday

Monday
16.5 redo
Or
A1. Overhead Squat 5 x 10, rest 90 sec *moderate weight
A2. Strict Pull Up, 5 x 5-10 unbroken, rest 90 sec
B1. Hollow Rock, 3 x 45 sec, rest as needed
B2. Back Extensions, 3 x 20 reps, rest as needed

A1. 135/155/175/205/205

A2.  I did 8 reps

Skipped

B1.  

B2.

Saturday

Saturday
A. Deadlift to quick single, not 1RM
B. Wtd Pull-Up to quick single, not 1RM
+
40 min @ steady pace
Row 750m
6 Alt TGU, 53#
2 Wall Walks

A. 475 - felt good

B. 70#

METCON - 5 rounds

Shoulders were really tired from this.

Friday

Friday
16.5
+
10 min Bike Cool down

11:18

Wednesday

Wednesday- Squat/Pull CP + MAP 1
For time:
A1. Squat Snatch, 5 x 5 TnG, building, rest 30 sec
A2. Muscle Ups, 5 x 5 Unbroken, rest as needed to keep MU’s unbroken
+
5 sets @ high effort
40 sec Row
20 sec rest
40 sec Alt DB Snatch, 55#
20 sec rest
40 sec Box Jumps, 30” step down
20 sec rest


A1. 135/155
A2. 3 sets Done UB.
I stopped on this. I was feeling weak, deflated and tired.


5 sets:
190/14/12
205/13/11
190/13/11
212/13/11
208/13/11

Tuesday

Tuesday- A.M. Threshold Run P.M.  LE
A.M.
10 min dynamic warm up **make sure to hit feet/ankles/calves
+
3 x 1 mile, rest 2 min b/w sets **all sub 7:00

P.M. LE
10 min Aerobic Warm Up
+
3 x 10 sec Bike Sprint, rest 1:50
rest 3 min
3 x 20 sec Bike Sprint, rest 2 min
rest 3 min
5 x 200m Row @ -2 sec from last week, rest 30 sec b/w
+
20 min EMOM
1st- 5 Muscle Ups
2nd- 10 Power Snatch, 95#
3rd- 10 Box Jumps, 30”
4th- 45 sec Bike
+
10 min Cool down

AM: 

6:50/6:53/7:03

PM:

Warm up - Done

Bike sprints done.

Row - done @1:40/500m

EMOM  - Done. All unbroken 

Monday

Monday- Gym Warm Up + Mixed MAP + CP EMOM
7-10 min Easy Aerobic
+
7-10 min movement prep
+
16.2
+
For time:
Row 1000m
10 Muscle Ups
Row 1000m

16.2 - 341

10 min AD cool down

Stopped there.

Saturday

A.M.
3 sets
Row 1000m @ 1:55/500m
4 Muscle Ups
8 HSPU’s, open standards
Rest 90 sec b/w sets
+
3 sets
Row 1000m @ 1:55/500m
10 Deadlifts, 225#
10 Box jumps, 24”
Rest 90 sec b/w sets

Optional P.M. Run easy
5 min fast walk
+
40 sec Run high aerobic effort
20 sec walk
x 10
Rest 3 min
X 2 sets
+
5 min fast walk
+
Mobility- lower body


AM:

4:30/4:45/4:40

4:40/4:50/4:41

PM:

Done

Friday

Open W2
Friday- Gym Warm + Tester + Musc End Test + Aerobic Cool Down
Warm Up- (practice like this is the 16.1, warm up like it’s game time)
8-10 min building from Z1-Z3 (HR should get above 150ish)
5-10 min Movement/Workout Prep
+
16.2

16.2 - 345 reps

10min AD cool down

Wednesday

Wednesday- Squat/Pull CP + MAP 1
For time:
A1. Squat Clean, 5 x 5 TnG, building, rest 30 sec
A2. Muscle Ups, 5 x 5 Unbroken, rest as needed to keep MU’s unbroken
+
5 sets @ high effort
40 sec Row
20 sec rest
40 sec Double Unders
20 sec rest
40 sec Box Jumps, 30” step down
20 sec rest

A1. 185/205/225/245/255 Last round was 3 TNG and 2 singles
A2. All UB

201/52/12
195/60/12
202/52/12
201/55/12
210/58/14

Tuesday

Tuesday- A.M. Threshold Run P.M.  LE
A.M.
10 min dynamic warm up **make sure to hit feet/ankles/calves
+
3 x 1 mile, rest 2 min b/w sets

P.M. LE
10 min Aerobic Warm Up
+
3 x 10 sec Bike Sprint, rest 1:50
rest 3 min
3 x 20 sec Bike Sprint, rest 2 min
rest 3 min
5 x 200m Row @ -2 sec from last week, rest 30 sec b/w
+
7 min AMRAP
35 Double unders
10 Hang Power Cleans, 135#
10 Wallball, 20#
rest 3 min
7 min AMRAP
15 Cal Row
12 Deadlifts, 135#
9 Toes to Bar
+
10 min Cool down


AM:

7:09/7:09/6:57

PM:

Bike sprints done

Row done @ 1:42 pace

5+3 wall ball

3+10DL

Monday

Monday- Gym Warm Up + Mixed MAP + CP EMOM
7-10 min Easy Aerobic
+
7-10 min movement prep
+
16.1
+
10 min EMOM
1st- 5 Front Squats @ 70% 1RM
2nd- 5 Muscle Ups

16.1- 261 

Cool down 10min AD 

Skipped the EMOM

Saturday

aturday- Gym WU + LP Bike + EMOM w/ Cyclical
2 min Bike @ 85% (threshold)
1 min Double Unders
2 min Row @ 85% (threshold)
rest 1 min
x 5
+
20 sec Bike Max Effort, rest 2:40 x 4

Optional A.M. Run easy
5 min fast walk
+
40 sec Run high aerobic effort
20 sec walk
x 14
+
5 min fast walk
+
Mobility- lower body


Done. All increasing 

Friday

Open W1
Friday- Gym Warm + Tester + Musc End Test + Aerobic Cool Down
Warm Up- (practice like this is the 16.1, warm up like it’s game time)
8-10 min building from Z1-Z3 (HR should get above 150ish)
5-10 min Movement/Workout Prep
+
16.1
+
Row 30 sec @ 2k pace
rest 30 sec
x 10

16.1 - 247 

cool down done