Monday

Monday- Clean Int/HSPU Int + Pull/Sq EMOM + MAP Varied
A1. Clean Cluster, 4 x 1.1, rest 10 sec + 30 sec
A2. Wt Vest Strict Deficit HSPU’s Cluster, 4 x 1.1.1.1, rest 10-15 sec + 2 min **5” deficit
**you are alternating between A1 & A2 correct?
+
16 min
1st- 4 Front Squats @ 75% 1RM
2nd- 2 Ring Muscle Ups + 2 Bar Muscle Ups + 4 CTB Pull Ups
+
3 sets @ high consistent effort
Air Bike 15 Cals
10 GH Sit Ups
10 Hang Power Clean to OH, 115#
10 Double KB Russian Swings, 53#/h
rest 3 min b/w sets

A1. 2 sets @ 225# and then 2 sets @ 255#. Didn't go crazy on these knowing that the front squats were coming up.
A2. Used a 20# weighted vest. Failed a couple reps so I did some extra reps.
***Yes I'm alternating


EMOM:
1st: Used 275#. Did 4 reps through the 10th min and then went to 3. 4/4/4/4/4/3/3/4
2nd: Completed the ring MUs each time but wasn't able to finish all the Bar MUs and C2B each round.

C. 2:30/2:35/2:15. I'm not 100% sure that the AD was counting cal correctly. It was taking me about 40-50 sec to do 15cals.

Saturday

Saturday- BSQ Int + MAP Long
A. BSQ @ 20X1, 4 x 4 reps, rest 3 min b/w, building
+
15 min @ 75% consistent effort
Row 500m
7 Burpees Over Erg
15 Thrusters, 55#
3 x 5 Unbroken Toes to Bar
rest 5 min
15 min @ 75% consistent effort
Run 400m
20 Steps Walking Lunges
10 HR Push Ups
20’ HS Walk

A. Worked up to 425#. Didn't make the last rep. Knees came in and wasn't able to push them back out.

https://www.youtube.com/watch?v=J3NBP8DWVmY

B. I did this above 75%. I was trying to keep up with some friends that did it with me. As a result I kinda died on the 2nd 15min. Handstand walks are feeling good.

3+60m/3 and then did another 400m run for funzies.

Friday

Friday- St MU practice + UB CP + Sn Int + CP Battery EMOM (bend/press) w/ Z1
5 min Strict MU’s or Banded Ring MU’s
+
A1. Push Press @ 30X3, 4 x 2.2.2 reps, rest 15 sec + 45 sec
A2. Strict CTB Lean Away Pull Ups @ 30X1, 4 x 3.3.3, rest 15 sec + 90 sec
B. Snatch Cluster, 1.1, build to a tough set, not TnG
+
20 min EMOM
1st- 3 TnG Power Snatch, 165 + 5 Russian KB Swings, 70# + Easy Skipping Rope remaining time:
2nd- 6-8 Kipping Deficit HSPU’s, build deficit over EMOM + Air Bike @ Z1 in remaining time

No Strict Muscle ups. Worked on banded. Did about 5x3 banded.

A1. 135/155/175/185. These got a little hard. 

A2. Couldn't keep the tempo the whole time. Also wasn't able to get my chest to the bar for the last few reps. 

B. Snatch felt good.  185/205/215/225/235/245.fail. Last fail felt like my shoulders were to tired to hold it. 

EMOM: 

1st: Snatch got hard to do TnG. I did singles once in the later rounds and then switched back to TnG. KBS felt good. Russian is always easyish. lol

2nd: Did 6 reps each time. No reped myself once b/c I fell off the wall as I was pushing out. I feel like I've started to understand how to do these when they get tough. I try to lean and press out at the same time and then push my head through the window. I felt like that worked. My lower back was on fire from this. Started with a 10# plate and worked up from there every 5min. Probably start higher next time. 

Wednesday

Wednesday- UB CP + MAP Varied building
A1. CG Bench Press @ 31X1, 5 x 5, rest 30 sec
A2. L-Sit Rope Climb, 5 x 1 rep, rest 2 min
+
4 min @ 90%
Row 300m
30 Wall Ball, 30#
30 KB Swings, 70#
30 Box Jump Overs, 30”
90 Double Unders
rest 4 min
6 min @ 90%
Row 300m
30 Wall Ball, 30#
30 KB Swings, 70#
30 Box Jump Overs, 30”
90 Double Unders
rest 4 min
For time:
Row 300m
30 Wall Ball, 30#
30 KB Swings, 70#
30 Box Jump Overs, 30”
90 Double Unders

A1. 185/205/225/245/265 failed last rep.
A2. Done - couldn't get all the way up. was about 1'

C. 15KBS/10BJO/11:12
- Feel like a cold is coming on. I felt very fatigued before the start of this. I pretty much just want to get it done. Broke the WBs up a lot. KBS broke @16 then 5/5/4. DUs went 75 unbroken before tripping. 

Tuesday

Tuesday- Snatch DL + IWT
A. Snatch DL @ 41X1, 3 x 5 reps, building, rest 2 min
+
3 sets @ high consistent effort
7 TnG Squat Clean to Thrusters, 135-155#
Run 400m
rest 2 min b/w sets
+
3 sets @ high consistent effort
10 Sumo DL High Pulls, 135-155#
Row 500m
rest 2 min b/w sets

A. 185#/205#/225# - Used no hook grip on these. Made a huge difference.

B. 2:32/2:43/2:52 Done @155# Those runs got really tough

C. 2:21/2:21/3:14 Had to brake the last set at 5/5. I was toast.

Monday

Monday- Clean Int/HSPU Int + Pull/Sq EMOM + MAP Varied
A1. Clean Cluster, 4 x 1.1.1, rest 10 sec + 30 sec
A2. Wt Vest Strict Deficit HSPU’s Cluster, 4 x 1.1.1.1.1, rest 10-15 sec + 2 min
+
16 min
1st- 5 Front Squats @ 75% 1RM
2nd- 2 Strict CTB Pull Ups + 2 Bar MU’s
+
3 sets @ high consistent effort
Air Bike 15 Cals
12 Toes to Bar
12 Alt DB Snatches, 70#
30 Double Unders
rest 3 min b/w sets

A1. Worked up to 295#. Sets were 225#/245#/275#/295#
That got tough. Failed the 1st rep @ 295#.
A2. S.HSPUs all done @20# - Those got tough towards the end. Not that bad with the rest.

EMOM:
1st - Started with 305# and then dropped to 275# for the rest of the emom.
2nd - All done. MUs were unbroken. Broke between the C2B and MUs.
Note: That hurt a lot...Wanted to stop really bad, but kept telling myself 1 more.

C. Started with a 70# KB b/c we don't have a 70# DB. I couldn't use the KB b/c it was hitting my forearm and felt like it was gonna break my arm. I swtiched to a 50# DB for the 2nd round and then went to a 75#DB. So. I was all over the place. lol

Saturday

Saturday- BSQ Int + MAP Long
A. BSQ @ 20X1, 3 x 5 reps, rest 3 min b/w, building
+
15 min @ 75% consistent effort
Row 400m
20 Wall Ball, 20#
10 Pull Ups
3 x 20 Unbroken Double Unders
20 Box Jumps, 24” step down
rest 5 min
15 min @ 75% consistent effort
Run 400m
20 KB Swings, 53#
15 Push Ups
10 Toes to Bar
10 Burpees no Jump

A. Worked up to 405# on my last set. 405# last couple reps were tough. 

B. 2+6WBs/2+4KBS