Wednesday

Wednesday
A. Front Squat @ 20X1, build to 1RM
B. Front Squat @ 85%, 1 x max reps @ 20X1
+
For time:
21-15-9
Thrusters, 95#
Pull-Ups
**sub 2:30
Rest 10 min
For time:
15-10-5
Squat Clean, 135#
Ring Dips

A. 375# - Tried 405 twice got close once. 
B. 320# - 7 reps
C. 2:26 - :26sec pr 
https://www.youtube.com/watch?v=v_eJqswJlps
- Cool thing was that I was fatigued but still able to stand and talk a  minute afterwards. My rep counter even commented and said most people would be lying on the ground for 10min. 
D. 6:06 - felt like my heart was gonna burst out of my chest. Don't think my HR dropped my from fran. 

10min sool down AD 

Then I did some training with the team. Had about a 45min rest. 

20min AMRAP
5 rope climbs
15 thrusters axel bar 130#
25 C2B
15 OHS axel bar 130#
50 DUs 
I did most of the thrusters, OHS, DUs.  

Tuesday

Tuesday
A1. Press, build to 1RM
A2. Wtd Pull-Up, build to 1RM
B. Strict HSPU’s- 50 for time:
C. Strict Pull-Ups- 1 x max unbroken
+
10 min AMRAP
Box Jumps, 24” step down every rep
+
400m Sled Walk Drag w/ 45# on top

A1. 195# - failed 205# at the half way point
A2. 70# - BW 214#

B.6:01
C. 11

Box Jumps -176 them quads where on fire! 

Sled walk done! That felt kinda good but a little harder than I though.

Tuesday AM

Row 3 x 10 sec MAX EFFORT, rest 2 min
+
Row 1000m warm up- increase speed every 250m, last 250m should be at goal 2k pace
Rest 3-4 min
Row 2k for time:

1:19/1:19/1:17

Sunday - Rested

Felt beat up so rested 

Saturday

Saturday
For time:
21-18-15-12-9-6-3
Thrusters, 95#
Bar-Facing Burpees
**goal is 10 min

12:33 - I didn't go very fast. Felt slow off the ground 

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

Then I did a team workout with the team. 

20min AMRAP Partner of 2
30 CAL AD split 15/15cal 
30 C&J 135#
30 Cal AD
30 C&J 155#
30 CAL AD
30 C&J 185#
30 CAL AD
AMRAP 30 C&J 185#

Shoulders are really sore from that. 

Friday

Friday-
A. Snatch- build to 1RM
B. Squat Snatch, 30 reps for time @ 70%
Rest as needed
C. 30 Muscle Ups for time:
D. 3 min AMRAP Toes to Bar

A. 235# - Failed 245# twice. Just felt heavy. Fridays are usually a little bit of a struggle. Felt like I got under the bar enough but shoulders couldn't hold the weight
B. 165# - 5:37
C. 6:11
D. 50 

Wednesday

Wednesday
A. Deadlift, build to 3RM TnG, perfect form
+
Seven rounds for time of:
7 Handstand Pushups
7 Thrusters (135/95)
7 Knees to Elbows
7 Deadlifts (245/165)
7 Burpees
7 KB Swings (70/52)
7 Pullups

A. 425#

39:40

Thursday

Did this to add in some aerobic work 

Run 5min out 
50sec rest
Run 5min back
50sec rest 
Run 4min out
40sec rest 
Run 4min back 
40sec rest 
Run 3min out 
30sec rest 
Run 3min back 
Run 2min out 
20 sec rest 
Run 2min back 
20sec rest 
Run 1min out
10sec rest 
Run 1min back 

Wednesday

Wednesday- Deadlift Endurance + Tester

A. Deadlift 12, 10, 8 reps, start @ 355 and build

+

3 rounds for time:

Bike 40 Cals

21 Chest to Bar Pull Ups

15 HSPU’s, 6” deficit

A. 355/375/395

3 rounds - 24:45

Goal was to not fail on reps and go consistent. I could go faster... I think lol!

Tuesday

Tuesday- Threshold Row + LP + UB Endurance Strict Gymnastics
3 sets
Row 3:30 min @ 2-5 sec Slower than 2k pace
Rest 1:45
Run 800m
Rest 1:45
+
1 set of 30 sec AMRAP Power Snatch w/ 50% 1RM
+
1 set of 30 sec AMRAP Double Unders
+
10 min EMOM
50% of your testing reps for Double Unders + Power Snatch
**Example- 30 sec amrap’s you got 14 Snatches and 50 Double Unders.
For 10 min, you’ll perform 25 Double Unders and 7 Snatches each minute


Row/Run done

PS - 12 
DUs - 50 

EMOM 
12PS and 25DUs 
I couldn't finish this. I rested a lot. 

It was a rough day though. I was tired when I got to the gym. 

Monday

Monday- Squat Int  + Oly Density + UB Density CP + SL Endurance
A. Back Squat, build to tough single in 12 min, then drop 20% for 3 x 3 (increase load if it feels good)
+
12 min EMOM
1st- 8 Shoulder to Overhead, 135# + 8 Toes to Bar
2nd- Bike 12 Cals
+
3 sets @ 97% effort
10 Power Clean to OH, 115#
12 Box Jumps, 24” rebound
15 KB Swings, 70#
10 Burpees
**sub 2 min every set
Rest 6 min b/w sets


A. 425# 

EMOM - Done 

3 sets 
2:03/1:53/1:50 
always a little slow on the first set. Need a set to get fast at the box jumps. 

Sunday

P.M.
3 rounds for time:
10 Muscle Ups
14 Overhead Squats, 135#
21 Cals Row

did this on Sunday. 

11:47 

Saturday

Saturday- A.M. Bike Intervals + Test P.M. UB Density Sport + LP
A.M.
3 sets of:
6 x 40 sec Bike @ 6 min TT pace, rest 20 sec
Rest 1 min
6 x 40 sec Row @ 2k pace, rest 20 sec
Rest 3 min
Sled Push Heavy, 6 x 15 sec sprints, rest 2:45 **moderately heavy, fast turnover


P.M.
3 rounds for time:
10 Muscle Ups
14 Overhead Squats, 135#
21 Cals Row
+
14 min EMOM
1st- 12 Burpees
2nd- Row 12 Cals

AM:

Bike done @ 68rpm

Row done @ 1:46/500m

Sled push done with 135#

didnt gete to the PM. 

Friday

Friday- Snatch Density Heavy + Squat Endurance + UB Strength Endurance
A. Squat Snatch, build to a tough triple, drop from the top
B. Front Squat @ 11X1, 4 x 2, rest 3 min
C1. Strict Ring Dips @ 20X1, 3 x 3 reps, rest 15 sec **add weight **note change in tempo
C2. Strict HSPU’s (6” deficit) @ 20X1, 3 x 3-5 unbroken, rest 15 sec
C3. Clapping Push Ups, 3 x AMRAP in 20 sec, rest 2 min
+
4 sets on a 3 min running clock
7 CTB Pull Ups
7 Toes to Bar
7 Thrusters, 135#
200m Run

A. 225/235f on 3rd rep
B. 315/335/355/365

C1. 70#
C2. 3 reps on all
C3. 10/9/8

4sets:
1:50/1:53/1:56/2:05

Wednesday

Wednesday- Deadlift Endurance + Tester
A. Deadlift @ 335 across, 1 x 20 reps, then 3 x 10 reps, rest 3-4 min
+
5 rounds for time:
60 Double Unders
12 Power Snatch, 95#
12 Wallball, 30#

A. 335# across 

B. 16:41 - shoulders were tired from Tuesday. WB unbroken

Tuesday

Tuesday- Threshold Row + LP + UB Endurance Strict Gymnastics
3 sets
Row 3:30 min @ 2-5 sec Slower than 2k pace
Rest 2 min
Run 800m
Rest 2 min
+
16 min EMOM
1st- 1 Rope Climb Legless up, L-sit coming down **switch to just rope climbs if you reach failure
2nd- 10 Shoulder to Overhead, 155#

3 sets - Done. Row was 1:49/500m

EMOM - Done. Switched to rope climbs at minute 9