W4P2

Friday 

AM - Swimming Laps

100m Swim @ high effort x 2 sets, rest as needed

+

50m Swim @ high effort x 6 sets, rest as needed

+

25m Swim @ high effort x 10 sets, rest as needed

Complete felt good.  100's were 2:02 and about same on second one, 3 min rest b/w (meant to only take 2 but someone was talking to me.
50's were about 60 sec each, 45-50 sec rest b/w 
25's were about 25 sec each, 15-20 sec rest b/w 

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

A. Deadlift Cluster, 1.1.1 - work to a challenging set, drop every rep

B. Back Squat @ 40X1, 2 reps @ 85% RM x 5 sets, 3 min

C. L Sit on Rings, 20-30 sec x 5 sets, 1 min b/t

D. DB Back Extensions @ 20X2, 6-8 reps x 5 sets, 1 min b/t

A. built to 405, felt pretty good, more there.
B. @ 340 all felt good
C. did with tuck position and still had to break it to 10's most sets
D. w/ 75#'s x 8 reps each set 

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

70 min @ 75%/moderate:

(2 mile run buy-in)

60 sec Front Bridge

200m Farmer Walk @ 24kg/arm

30 sec left side bridge

30 sec right side bridge

800m Row

So I ended up doing the "Tait" wod in honor of the local CF coach.  There were 111 people that showed up to do it so I couldn't do my own thing.  Took if fairly comfortable pace like I could have maintained it for another 30 min.
60 min @ 70%
Run 400m
14 Push Ups
14 Pull Ups
14 Burpees
*12 rounds
+
3 rounds not for time:
14 Power Snatch, 95#
14 Bench Press, 135#
14 "Taits" (Curls), 50#
14 Back Squats, 135#
*no idea on time just moved through it.

Felt great today.  Not sure if it was all the people but I think it was more sipping on carbs throughout the whole workout.  Not too sore today (monday) just a little bit in my biceps 

Monday 

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

Split Jerk, work to a single

+

Power Snatch, work to a single

+

Deadlift, 1 max effort/fast pull every 45 sec @ 72% RM x 14 reps - pull hard, drop each rep

+

AirDyne, 12 sec ALL OUT per 2 min x 8 sets

SJ- 265, felt terrible, missed 275
PS- 195, again felt terrible, missed 205, 3x's
DL @ 320, felt solid and fast
AD done, so ready to get assault bike in.  Peddle is jacked up. 

PM - Upper Stamina

For time:

20 Rope Climbs to 15ft

60 Kipping HSPU

15:00 even.  RC in 10:30, HSPU's in 4:30.  Probably could have pushed the RC a little more but they got tough.  HSPU's 21, 9, 5, 5, 3, 3, 2, 2

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

70 min @ 75%/moderate:

(2k Row buy-in)

120 sec AirDyne

15 unbroken DU’s x 4 sets

60 sec Rowing

5/arm TGU’s @ 16kg

8:15 Row
I think I got 7 + AD + DU + Row for 90 sec to finish.  Felt great, sipped on carbs and bcaa's throughout. 

Wednesday 

AM - FSq int + SNB + Upper Battery

A. Front Squat, work to a tough set of 5

B. Drop Snatch, work to a challenging set of 3 - this is just a snatch balance without using the legs to drive the bar up…only drive under the bar, move feet from jumping stance to landing stance 

C. Snatch Balance, 2 reps per min x 7 min - start @ 135lb, increase per set by about 10 lbs

D. 1,2,3,4,5,6,7,8,9 for time:

Strict Pronated Chest to Bar

Strict Ring Dips

A. 315, this was a 5RM but happy to get it.
B. 155 drop snatch.  Felt good and fast
C. Done last set @ 195 felt good.
D. 6:57.  RD's unbroken throughout. CTB unbroken through 4 then started breaking it up to doubles and singles 

PM - MAP (60/60)

2 sets @ high effort:

30 sec OHS @ 95lb

30 sec Power Clean @ 95lb

60 sec rest

60 sec Box Jump Overs - 24"

60 sec rest

60 sec AirDyne

60 sec rest

30 sec Power Snatch @ 95lb

30 sec Back Rack Barbell Walking Lunges @ 95lb

60 sec rest

60 sec Box Jump Overs - 24"

60 sec rest

60 sec Rowing

60 sec rest  

OHS- 15/15
PC- 10/10
BJO- 21/21
AD (had to row- 1:55 pace)
PS- 10/11
Lunges- 13/13
BJO- 21/21
Row- 1:55 pace

Felt pretty, quick warm up and had to do it early thursday morning b/c I'm in orlando.