W6P2

Friday 

AM - Swimming Laps

1,000m Swim  for time

29:30.. breathing was ok, I think my last 5 laps were the fasted.  Started a little slow with breaks every 50m just to be safe.  Shoulders were burning pretty good.

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

A. Deadlift, work to a single - NO FAILS

B. Back Squat @ 40X1, build to 92-95% for a single @ tempo

C. For time:

accumulate 2 minute of L Sit from bar

10—>1 unbroken Strict Knees to Elbow ladder for time

A. 425, felt REALLY heavy so stopped there.

B. Built to 385, felt fine.

C. L-sit took 8:30, K2E- 5:54.  L-sit terrible as usual

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

5k Run for time

+

rest as needed

+

20 min @ moderate/75%:

250m Row

10 Air Squats

100ft left arm farmer walk @ 32kg KB

100ft right arm farmer walk @ 32kg KB

10 Walking Lunges

5k- ran for 26 min, think it was longer than 3.1 miles.  Clock said 8 min at 1 mile so I sped up, monitor stopped at 1.5 miles and I know I was faster on the way back in, especially the last 800m or so.  Don't think it would have been a PR but wish I had an accurate reading b/c it felt pretty good.

rest about 7 min

20 min- 7 rounds even.  Kept row under 1:58/500m

Monday 

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

C&J, work to a single

+

OHS, work to a single

+

Deadlift, 1 max effort/fast pull every 45 sec @ 80% RM x 8 reps - pull hard, drop each rep

+

AirDyne, 20 near sec ALL OUT per 4 min x 4 sets

Cl&J- 265, missed Jerk @ 275 twice, felt terrible.  Kept going with clean, hit 285, missed 300.  No good today
OHS- 265- missed 280, shoulders felt weak. 
DL @ 355- felt ok not great
20 sec, kept around 1000 watts

PM - Upper Stamina

30 Ring Muscle-ups for time

3:22, started off too hot I think.  I have video I did 8 in my first set but pulling so hard that I barely was doing a dip.  May not have done that.  Did 5 on next set then 3's.  I think this is a PR I can't remember last time.  I want sub 3.

Tuesday - MAP Low %'s (55-->75 mins)

5k Row for time

+

rest as needed

+

20 min @ moderate/75%:

10 cal AirBike

10 KBS - 24kg

10 Push-ups

25 unbroken DU’s x 2 sets

5k Row- 19:51.  I know this isn't blazing but I'm happy, First time under 20 minutes on this.  Low back was burning most of the time.  HR was around 160 after 2k and up to about 170 for last 1k.  Not the limiter though, low back and butt just being fatigued felt like more the limiter.
6 min rest
20 min- 5 rounds + 10 Cal, Kept RPM @ about 53 on this.  Shoulders felt really fatigued

Wednesday 

AM - FSq int + SNB + Upper Battery

A. Front Squat, work to a tough set of 2

B. Squat Snatch. Snatch Balance, 1.1 per min x 10 mins - 5 min @ 155lb, 5 min @ 175lb

C. 30 Kipping HSPU to 10” Deficit for time

A. 345, felt solid.  I don't think I've ever even done 335 for 1.  Last week doing 335 for 3 then this week 345 for 2, feeling good on these.
B. Complete, felt smooth and fast
C. 4:47, first 20 done under 2 min.  Did 5's up to 15 then 4, 1 b/c I fell, then 3, 3, 2, 2

PM - MAP (60/60)

10 rounds for time:

4 Burpees

6 KBS - 32kg

8 Wall Balls - 20# to 10 ft

*9:30 min is your best here, I think 

10:29, emailed you about this and my thoughts on it.