W2P2

Friday 

AM - Swimming Laps

50m Swim @ high effort x 20 sets, rest as needed

Wasn't able to get to this.  At regionals.  May try to get to it sunday.

PM - DL int + BSq mod slow %’s + ABC + DB Back Extension 

A. Deficit DL, build to a single - standing on 2” platform 

B. Back Squat @ 40X1, 4 reps @ 75% RM x 5 sets, 3 min

C. 1 L Sit Rope Climb to 15ft x 7 sets, rest as needed b/t - hold L Sit on the way down too

D. DB Back Extensions @ 20X2, 6-8 tough reps x 5 sets, 2-3 min

A. built to 405, felt pretty decent.
B. @ 300- all solid
C. done on the minute, last 2 were tough.  Not perfect L, knees never completely lock.
D. 8/set, 25#, 40#---> Hold at the top was where I felt it the most for sure. 

Saturday - MAP Low %'s (55-->75 mins)

60 min @ 75%/moderate:

200m Run

5 Burpees

50ft Bear Crawl

200m Run

5 Burpees

15 KBS - 16kg

12 rounds even.  Stayed consistent with this one.

Monday 

AM - SN int + C&J int + Speed DL + ALEnd

Squat Snatch, work to a single

+

Power Clean. Above Knee Hang Power Clean, 1.1 - work to a tough set

+

Deadlift, 1 max effort/fast pull every 45 sec @ 64% RM x 18 reps - pull hard, drop each rep

+

AirDyne, 8 sec ALL OUT per min x 12 mins

Flew in from regionals and did this about 2 hours later.
A. Snatch- 215, just wasn't there today.
B. 245- again just didn't feel strong.
AD- is what it is. 

PM - Upper Stamina

AMRAP in 20 minutes:

3 rope climb to 15ft

3 kipping HSPU To 10” Deficit

3 rope climb to 15ft

6 kipping HSPU To 10” Deficit

3 rope climb to 15ft

9 kipping HSPU To 10” Deficit 

3 rope climb to 15ft

12 kipping HSPU To 10” Deficit

3 rope climb to 15ft

15 kipping HSPU To 10” Deficit

3 rope climb to 15ft

18 kipping HSPU To 10” Deficit 

3 rope climb to 15ft

21 kipping HSPU To 10” Deficit

Got through 15 HSPU's + 3 Rope Climbs, emailed you about this but I felt like it should have been better, was wondering what a good score would be.
Did this Tuesday morning. 

Tuesday - MAP Low %'s (55-->75 mins)

60 min @ 75%/moderate:

(2 mile Run buy-in)

30 cal Rowing

5 Right Arm TGU @ 16kg

15 step down Box Jumps - 24”

5 Left Arm TGU @ 16kg

Run about 18:30
+
I think 6 rounds.  Started too fast on the rower.  Wanted to maintain about 950 Cal/hour but ended up just above 800 Cal/hour.  Not sure if you realize how humid it is here but it's REALLY humid.  And it rained for first 5 min of run which made it even worse. 

Wednesday 

AM - FSq int + SNB + Upper Battery

A. Front Squat, work to a tough set of 3

B. Pressing Snatch Balance. Heaving Snatch Balance. Snatch Balance, 1.1.1 - build to a max set - again

C. “Event 7” from Regionals

A. Built to 305. Shoulders caved forward a little so I stopped.
B. 115 again, left shoulder pain
C. 2:13, Pull Ups- 50/10/4, OHS Unbroken.  Wanted more pull ups unbroken but grip blew up a little which made for painful OHS b/c I couldn't hold strong grip.  Have video if you want it.

PM - MAP (60/60)

3 sets @ high effort:

60 sec Burpee Jumping Chin-ups - try to use a bar that is about 6” about your reach

60 sec rest

60 sec KBS - 24kg

60 sec rest

60 sec Goblet Squat - 24kg

60 sec rest

60 sec AirDYne

60 sec rest

BJCU- 12, 13, 13
KBS- 28---->
Gob Squat- 28, 28, 30
AD- 61, 61, 62