W1P4

Friday 

AM - Running into Swimming

20 min EZ Run into 5 min Ocean Swim

Complete except had to swim in a pool.  Not sure how far b/c it was neighborhood pool but stayed pretty consistent with not many breaks.

PM - DL int + Hang Oly int + Oly EMOM battery

A. Deadlift Cluster, 1.1.1 - build to a max set

B. Above Knee Hang Power Clean, build to a max set of 5 - no drop b/t reps

C. 5 Thrusters @ 155lb per min x 10 mins - bar taken from floor

A. built to 435!  Trained while classes were going on so I was able to stay distracted enough to not be sure how much weight was on there, just built off feel.  Added it up after.  415 felt really good.  435 was about max for 3 but that's 5# above PR from when we started.
B. 245#.  Pumped about this too.  I hit 275 for 3 in the comp but that was squat clean which is better for me.  I think Hang Power PR was either 245 or maybe 255.
C. Complete, felt solid.  Breathing a little high but not bad.  Felt better than expected.

Saturday 

AM - Row LP1 + Rowing Based MAP Sets

150m Row ALL OUT x 6 sets, Rest 6 x work time

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5 sets @ high effort/85-90%:

500m Row

50m double KB Front Rack Carry @ 32kg/arm

100m Farmer Carry @ 32kg/arm

3 min b/t sets

Complete.  Row's were about 1:27/500m, 27 or 28 sec each.  Didn't hurt too bad but couldn't go any faster.
5 sets were all about 3:40 or 3:30 each.  Row was 1:57/500m.  wiped hands and chalked up then did all KB work unbroken.  Would do front rack carry and lower straight to farmer's carry. Got pretty tough towards the end but breathing recover between bouts was solid.

PM - Skills/Core

Handstand Hold Practice

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Handstand Walk - try a few sets for max distance

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TGU’s, 5/arm @ 16kg, 24kg, 32kg

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Single Arm KB OHS, 3/arm @ 16kg, 24kg, 32kg

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Pistols, 10 reps as perfect/deep/fast as possible x 5 sets, rest as needed

Not great at HS Holds.  Didn't have room for max distance walk b/c I was at home so I did some walks uphill then I practiced walking and trying to turn around.
TGU only had 70# KB so I did 6/arm with 45# bar then 3/arm with 70# (just realized this was supposed to be 5/5/5 at each weight not 3/3/3.  
Single Arm OHS- still not happening.  Practiced with 25# plate and almost got full depth then I practiced narrow grip OHS's with bar.
Pistols- wasn't sure if this was 10/leg or 10 alternating.  I did first set 10 L then 10 R then I did 4 more sets alternating.  Fastest set for 10 alternating was 11 seconds, slowest was 14 seconds.

Monday 

AM - SN int + C&J int

A. Snatch, max

B. C&J, max

A. 220, just didn't feel good.
B. 275, same.

PM - CP Battery

5 rounds for time:

2 Legless Rope Climb to 15ft

6 unbroken kipping HSPU to 10” Deficit

10 unbroken double KB Front Squats @ 32kg/arm

19:28.  May have paced a little to much but the KB Front Squats where the hardest part, they took the wind out of me to hesitate on the Rope Climbs then had to rest a little before picking them back up.  I REALLY feel those squats in my core and shoulders holding them up.  Good stuff.

Tuesday 

AM - AD ALEnd + AD Based MAP Sets

10 sec AirDyne ALL OUT x 8 sets, 2 min b/t sets

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3 sets @ high effort:

50 cals AirDyne

75 DU's

15 Burpees to 6” OH

Rest same as work time

10 sec sprints- about 99RPM
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Done Unbroken- 6:45, 6:48, 6:39.  Burpees felt slow.  Quads were biggest limiter on AB.

Again, used assault bike, I asked if you meant Air Dyne or if you meant Assault Bike but haven't heard back.  

PM - IGT (Running 1st + Gym)

3 sets @ high effort:

200m Run

5 Ring Muscle-ups

1 min rest

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5 min rest

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3 sets @ high effort:

200m Run

5 Bar Muscle-ups

1 min rest

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5 min rest

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3 sets @ high effort:

200m Run

10 Strict Ring Dips

10 Toes to Bar

1 min rest

1:07 each time for the Ring Muscle Ups
1:00, :58, :59 for Bar muscle ups
1:06, 1:08, 1:10 for last one.  
All runs about 40 seconds

Wednesday 

AM - DL emom %’s + SL int/GHR + Core

A. Deadlift @ 11X1, 2 reps @ 60% RM per min x 12 mins

B1. Front Rack Barbell Walking Lunges, 5/leg x 5 sets, 1 min

B2. GH Raises @ 40X0, 4-6 reps x 5 sets, 1 min

C. L Sit from Pull-up Bar, 10 sec hold per min x 10 mins

A. Done @ 265, felt good
B1. @ 205#'s, breathing and rack position was the toughest.  Started heavier than I meant to b/c I had 55's on there so I just stayed there.  By last set it was very tough.
B2. Done, first 3 sets unweighted b/c it's been a while then added 10# last 2 sets.
C. Honestly forgot to do, will do it tomorrow.

PM - 10 min AMRAP

AMRAP in 10 mins:

100 Wall Balls - 20# to 10 ft

50 Alternating DB Power Snatch - 75lb 

AMRAP Burpees to 6” OH in remaining 

Bad, 4:20 on WB, then only 36 reps on DB Snatches. Frustrated with DB Snathces.